Workout of the Day (WOD)

Tuesday 1/21/14 CrossFit Open Time!!!!!!!

I can’t believe that time of year is here again already but it’s time to start talking about the 2014 CrossFit Games Open!!!!!

The CrossFit Games registration has already started online and the first WOD will be announced in February.  I want to start buzz in the gym about it now.  (register at pick team CrossFit Interbay)

Some of you may ask, should you participate?

First, for those of you who don’t know, CrossFit is one of the fastest growing sports in America according to Forbes magazine.  The CrossFit Games are a worldwide open competition that anyone can enter, aimed at finding the Fittest on Earth.

Sign up for the Open and you’ll get 5 workouts over 5 weeks to do (we will do these WODs in our gym).  This year, they will be posted on a Thursday and have to be completed by the Monday each week.

Even if you don’t have big plans to win the CrossFit Games, you may wonder, so what’s the point of doing the Open?

1)  Community Spirit – There’s nothing quite like working towards a common goal to bring people together.  One of the major reasons CrossFit is such a success is because people love the community it creates.  If you’ve wanted to make better friends with the people in your gym, entering a competition together will help do that.  We make the WOD a special event every Friday at CrossFit Interbay and do the WOD’s together.  It’s great energy, a great time that has everybody talking about it obsessively :-)

2) Personal Gain – It’s useful to have a reason to train in terms of some personal goals, you get a sense of pride in performing to your ability and breaking through personal barriers.  It’s long been known that publicly saying you’re going to do something galvanizes the mind and provides extra motivation to do it.  Plus they make these WOD’s so they are accessible to all levels and abilities.  Don’t be nervous about not being able to do the WOD’s.  (Mindi signed up for the 2012 CrossFit Open while she was still in our fundamentals classes and her first regular class was the first WOD of the 2012 CrossFit Open)! 

3) Benchmark Yourself – Last year over 130,000 people from every possible demographic competed in the games, this year there will be more. You’ll be able to see exactly how your fitness compares to that of your peers.

4) Mental Growth – The Games are designed to test the fitness of the fittest people on earth, and choosing to compete in that environment will put you outside your comfort zone. This is a good thing! Ambulating through life, always feeling cozy and snug and comfortable, is a slow, dull life.  Push yourself occasionally and marvel at your own ability to overcome. :)

Even if, like most people, you don’t have any illusions of grandeur, there are still some very good personal and social reasons to participate in the CrossFit Open. 

If you’re unsure, just ask a coach or someone that participated in it last year.  We had over 90 people in our gym participate in 2013 and this year I would love to see more......I want to see us over 100.  The gym doesn't earn anything for members participating in the Open, this is just something we are passionate about and enjoy seeing everyone involved.  The Open is 5 weeks.  Our members talk about it, build strategies for workouts, find a new found push they never knew they had, and it's just a fun event that's easy to do and convenient to build it into your schedule.

Ok. . . truth be told.  I do earn something when everyone signs up . . . Bragging rights on how special, strong and fun the CrossFit Interbay community is.  There are over 250 teams in the Northwest and we are one of the smaller gyms in our region (Alaska, Washington, Idaho, and Oregon) but because our gym’s people and community are so tight we were 9th overall in the number of members that registered.  All the gyms that had the same number of people that we had register, have triple and quadruple the members we have.

Here are a few pictures of last years fun :-)  This first picture pretty much sums up the excitement.  Here Laura hits a Pr during the Open WOD and how excited everyone is for her, it was electric.  This is why we do the you can see the red cups in the picture, so we make sure we're having a good time :-) if you have any questions email me at or text 206-399-5707

laura and crew excited.jpg
cf open 2013 aziz.jpg
cf open 2013 chaos loving it.jpg
 Did I mention we always kick off the Open with a party and the last workout of the Open we throw a fun bash too :-)

Did I mention we always kick off the Open with a party and the last workout of the Open we throw a fun bash too :-)

cf open olga 2013.jpg

5 Rounds
800m Run
20 KB Snatches (55/35:  10 each arm)
*35 Minute Time Cap

If you're afraid of failure, you'll never push yourself to your limits to discover what you're truly capable of achieving.

Here are a couple of more pictures from last years CF Open

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cf open 2013 gym action.jpg
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