From your friends at CrossFit Interbay, we wish Vince and Shanna the best of luck on your wedding this week! Wedding burpees are in your future :)
Vince, here is some advice on marriage. Don't try to fix things, just listen and be there :-) This video explains it well.
Strength: Weighted Strict Pull-Ups 3x3x3x3x3
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Jumping Lunges
10 Hand Release Pushups
2 minutes to complete:
1 Max Effort Unbroken Set of Front Squats @ 70% your 1RM(If you don't know your 1RM work with coaches to establish working weight)
Notes: The athlete may begin the Max effort unbroken set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest time. The set is over when the Barbell returns to the floor.
*Your final score is grand total reps from part 1 and part 2 of the dual WOD.
Just in case you don't follow the CrossFit Interbay Facebook page(go follow us now) we posted on there for you to send us submissions of Sho-Bombs for the gym to enjoy and see which one we find the funniest and best. Here are our first two submissions. I love it!!! I need more submissions, so send me more Sho-Bombs all week :-)
We've done "Afraid to Fail" 4-5 times since CFIB has been open and we get a lot of big numbers but I've been waiting for the one person to finally break 500 points. The gym pumped out a lot of big scores from the men and women Friday. Taryn was over 400, I got 495 and was pumped with the many scores over 200 I saw that day. Then I saw Tim G do over 500 and was excited we got our first 500+ Afraid to Fail score, then Sam came into the 7pm class. There were only 3 people in the Friday 7pm class, so I saw his first round of double unders take a long time and knew it was big, so I decided to personally count his 2nd, 3rd and 4th round of double unders. His second round was 110, third round was 130 and 4th round he got a whopping 175 double unders unbroken. Insane numbers which is why he not only blew by the 500 but became our first person to get 600 with a final score of 640. Impressive.......stretch and take care of your calves.