Workout of the Day (WOD)

Tuesday 2/1/11

Strength:  800m run x 400m run x 200m run


"Burpee Helen"

3 rounds for time

20 burpees

21 KB Swings

12 Pull-Ups

Saturday, February 12th at 10am & 12pm we will be hosting a Rowing Workshop for CFIB with 2008 Olympic Gold Medalist Rower Anna Cummins and her husband World Champion Rower Dr. Bob Cummins.

Dr. Bob Cummins and Anna Cummins
Level 1 Certified Crossfit Coaches
They both Run Cummins Chiropractic & Wellness

Bob: National & World Rowing Champion 1997

Anna: Olympic Gold Medalist 2008, Olympic Silver Medalist 2004

They will be working with you on:

  • What should rowing look like?
  • The elements of a powerful stroke
  • Timing
  • Power
  • Video Analysis 

 $20 RSVP for you and a friend by emailing me at or call 206-399-5707   Then stay after the workshop for a BBQ and finally months later celebrate CrossFit Interbays Grand Opening.  

Give me a WOD with a row because I’m ready!  

Work hard and have fun  

I'd also like to take this time to mourn a loss of a dear friend.  My jump rope has moved on to a better place.  We've been through a lot together.  I remember the times where we'd kill a wod and my jump rope would move so smooth and we were one.  I also remember the rough times where we couldn't get in sync and I lost my temper toss jumpy across the room, then i'd feel bad for losing my temper and make it up to jumpy by spending a little extra time with it after a WOD.  Jumpy had many injuries over it's life and you can see the splint I made for jumpy when the handle broke in half.  Jumpy finally had it's last WOD.  I'm ok....Jumpy has moved on to a better place.  Be well Jumpy, I'll miss you.

Top Rx rounds from yesterday:

Men:  1. Ron 10 rounds  2.  David S.  8 Rounds  3.  Seth 7 rounds  4.  Adam 6 1/2 Rounds and this was his first prescribed WOD....Great job Adam.

Women:  1.  Valery 7 1/2 Rounds(did 1 abmat)  2.  Melinda 7 1/2 Rounds (first time she beat her fiance Seth.....High Five!!!)  3.  Evan 7 Rounds 

Today's Workout

Tomorrow's Workout