Workout of the Day (WOD)

Wednesday 10/27/10


Strength Skill:  Hand Stand Push Ups


250M Row

200M Run

25 Double Unders or 75 Singles

4 Individually timed rounds with 2-3 minutes rest in between each round.

It's Seattle so there might be a little rain outside, I'm pretty sure you won't get as wet if you run faster so SPRINT.

Ricky Resting after Saturdays WOD, it's amazing what you find comfortable when you're exhausted.


Ok it's T-Shirt time.  CrossFit Interbay is going to be placing their first order for t-shirts.  We are getting Black T-shirts with our Logo in white on the front but we need a good quote that reflects our gym and people on the back.   So here are a few ideas to put on the back.  Give me your thoughts and feedback or give me some ideas you think would be cool for the back. 

-That’s not Sweat that’s my body Crying
-Can’t breathe, can’t move, can’t get enough
-Blood is replaceable, sweat is expected, tears are optional
-I’m not telling you it’s going to be easy.  I’m telling you it’s going to be worth it.
-You’re stronger than you think you are
-If you can read this, I have passed out again.  Please wake me before my next set
-Routine is the Enemy.  CrossFit
-You can’t hire someone to workout for you
-CrossFit:  Have you hugged your floor today?
-You can’t turn back the clock.  But you can wind it up again….CrossFit
-Don’t use a machine. Become one.

-It’s hard to beat a person that never quits

-I can’t wait until tomorrow.  Why not? Cause I get better every day.
-I will give everything I have and then I will find more within myself
-Our fun is different than your fun
-Fitness is not about appearance, it is about PERFORMANCE

Today's Workout

Tomorrow's Workout