Workout of the Day (WOD)

Friday 10/14/11

First thing I want to point out is a conversation I had Wednesday.  Right before the 430pm WOD was about to start Mike comes up to me and asks me to go in the first heat.  No problem, I say.  Then he lets me know that's it's his 15th wedding anniversary and wanted to get home before he was late.  How sweet is that on his 15th anniversary he still comes in to squeeze in a WOD.  Next time you see Mike, give him a high five because he gets extra CFIB "Street Credit" for that one.  He risked his neck to get a WOD in :-)  And he wasn't late so he got his WOD plus he and Susan had a great night.  Happy Anniversary

What is eating clean?

Clean eating, how to make it work

Strength:  Backsquat  Week 2


10 muscle ups (rx Option 1 Muscle Ups, Rx Option 2 are 30 Ring Dips)

20 Clapping Push Ups  (rx Option 1 Clapping Push Ups, Rx Option 2 Hand release Push Ups)

30 Lunges (each leg.  1 and 1, 2 and 2, 3 and 3)

40 flutter kicks

50 double unders

40 Air Squats

30 SDHP (55/35)

20 Knees to elbow


Robbie took another attempt at his first official Muscle Up............damn so close again.  Better luck next time.  I can't wait for your "official" muscle up

No joking here, this is a great video.  CrossFit: Be Young, Feel Young, Redefine YOU.  Pass this video to your friends and family or just spam everyone you know with it :)  Even if they don't come to CrossFit Interbay, get your friends and family involved in a CrossFit community and one that helps them reach their goals and fits their personality.  Get excited, get pumped and kick A$$ at life.  This is why we do what we do.

You should look close at the scores, especially Scott T. and the fact that not only did he crush it....he did it in dress shoes.  I'm sad we didn't get a picture of it.

Today's Workout

Tomorrow's Workout