Workout of the Day (WOD)

Monday 1/13/14

1st....GO SEAHAWKS!!!!! Great game this weekend, can't wait to watch the NFC Championship Game this weekend.  Next step to the Super Bowl.

We have new CrossFit Interbay Bumper Stickers in.  We are giving one free to each member of the gym, if you want more than one, the cost is $5 dollars each.  They will be left in the front lobby, grab one and either leave us a note on the desk or write your name on the T-shirt Clipboard.  If you you want to purchase one, there will be an envelope on Beth's desk, cash only please. 

Don't forget to follow us on Facebook here

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Discipline and Mental Toughness:

So what if you don’t always feel like practicing or training, don't feel bad about having that feeling because it's an honest thought. However, if you only practice and train when you "feel like training" you will never really improve.  We don’t feel like  training ALL the time, there are times that you’re not feeling good, or you’re not feeling up to it.  But you still need to go in and fight and grind.......you know that every time you've done that in the past how much better you feel about yourself.  You’ll make the biggest gains when you're disciplined during these "off" times and, that struggle to go in and train will get easier and easier as you build up a habit and develop a training routine.

Strength:
Back Squat
1st Work Set 6 reps @ 65% 1RM
2nd Work Set 4 reps @ 75% 1RM
3rd Work Set 2 reps @ 85% 1RM
4th Work Set Max Reps @ 85% 1RM (Record on the White Board how many reps and the weight)

WOD:
5 Rounds
12 Weighted Lunges from the front rack (115/75)
12 Shoulder to Overhead (115/75)
12 Burpees