Workout of the Day (WOD)

Monday 2/6/12

It's Time!!!!!!  I hope to see everyone register for the 2012 CrossFit Open.  Use this past weekend and pull that energy to get you excited for the Open.  Test yourself and see how you do.

Here's all you need to do:

1. Get your credit card, you'll need $20.
2. Go here:
3. Click top, right hand corner. It's red. It says "Sign in"
4. Create your account. You can make up your stats, Have fun with it.
5. Pay them.
6. Select CrossFit Interbay as your affiliate

Why should you sign up for the open? It's the way the top people qualify for Regionals and then the Games. It's also a chance for **everyone else** to compete in a world-wide, 5 week long, CrossFit competition.  How many times in our lives do we get a chance to compete against the rest of the world and see how we measure up.  If last year was any indication, everyone who has the basic CrossFit skill set can play. It's not just for fire breathers.  Our gym had a lot of fun doing the WODs each week and let's repeat that fun and intensity.

We will be programming these Open WOD's each week at CrossFit Interbay, so you may as well sign up and see where you rank in the gym, the region, and the world. 

Sign up and get excited.

Speaking of competitions.  Here is a sweet picture from above at the CrossFit Bellevue & Interbay Throwdown.  It's the start of the finals for the womens division where only the top 12 women were able to participate.  Our own Valery went into the final wod ranked in 4th place.  We had 178 competitors from over 20 CrossFit gyms competing this weekend.  What an amazing turnout.

Strength:  Shoulder Press Week 2

This is a repeat WOD from 12/8/10


A running clock, so every minute on the minute stop to do 5 burpees.  With the remaining time of the minute after the burpees are completee max reps of the following exercises in order until they are all completed.
50 pullups
100 Pushups
150 air squats

Hint:  If you don't want to do that many burpees then all you have to do is do the pull-ups, push-ups and air squats faster, full ROM and unbroken.....that's it :-)

Thanks for those that came out and volunteered, judged and cheered everyone on.  It made a huge difference for keeping the event smooth and fun.

Congratulations to everyone that competed this past weekend, we are very proud of each of you.  If you want to see all the results go here: Results

Valery went into the finals ranked 4th place after 4 wods and wound up finishing 9th overall.  She learned a new favorite exercise, it's called 1,000m sixty pound sandbag run with two hills in it.

Seth also made the finals, went into it ranked 9th and wound up finishing in 3rd place.  Amazing finish.

Valery repping out the pull-ups in Firebreather WOD #3.

It's nice to see Bob Harper with "The Biggest Loser", he gets fitness as a sport.   

Today's Workout

Tomorrow's Workout