Workout of the Day (WOD)

Wednesday 12/5/12

I like how Seattle pushes fitness everywhere.  Even the stick figure on this fire escape picture has huge legs and bulging biceps.  Not only can this stick figure get down during an emergency safely, they can do it taking two steps at a time while flexing for a picture.

This picture was taken in a downtown Seattle building.  The first three CrossFit Interbay Members that can get their picture in front of one of these signs will earn bragging rights, the picture on the website (so feel free to do a handstand or standout in some way) and you will get a free tshirt. What buidling, elevator, or stairwell is it located?  I can't tell and that's for you to find out.  Start taking the stairs and hope you run into it :-)

Strength: 3x3x3x3x3 Strict Weighted Pull-Ups


2 Rounds

800m Run

50 Double Unders

25 OH Squats (115/75)

*Here is a good double under coaching tip for learning the double unders:  practice by holding both rope handles in a single hand and spinning the rope with one hand.  Keep your elbow as close to your body as possible and rotate only at the wrist (avoid extending your arms and doing arm circles for your double unders).  Practice with the right and the left and become equally fast at each.

I normally don't like sequels to amazing movies.  Seriously other than Police Academy 2, Rocky 2 and the Godfather 2 there aren't many good sequels to first amazing movies.  (Note Dumb and Dumberer almost made the list)  Now I am excited they are going to make a Titanic 2 - Goes CrossFit.  I'll watch it.

I just love this video, I can't watch it enough. 

Today's Workout

Tomorrow's Workout