Workout of the Day (WOD)

Monday 12/9/13

I love seeing transformation pictures like this.  Here is what happens when you build a lifestyle habit of clean eating and fitness.

Here is Chris D. at 273 lb,  then 242 lb, and now 219 lb after 1 year with Crossfit Interbay and adjusting his eating.  Great work, we are very proud of you and seeing your hard work pay off!!

Chris d pic 2.jpg

WOD:  10k Run.....kidding, it is freezing outside.  Let's stay indoors.

Strength:
Back Squat
Establish a 3RM

Then Coaches Challenge

WOD:
50-40-30-20-10
KB Swings (55/35)
Sit-Ups

Only one person was able to top Coach Jake for the November Coaches Challenge.  Congrats to Robert B., he rowed 41 calories in 1 minute.  Insane work, great job.

The 2013 Coaches challenge will end with me for December.  Obviously I'm doing a strength :-) so let's do Max Reps backsquat in one minute.  Men will do 100% Body Weight and Women will do .75% Body Weight.

My score was 25 reps backsquat in 1 minute at 210 pounds.  That's my body weight, post Thanksgiving Day meal.  I should have recorded the challenge pre-Thanksgiving, I'm sure I would have been 185 pounds.