Workout of the Day (WOD)

Tuesday 7/3/12

Reminder:  A 4th of July 10:00 a.m. class has been added.  If you would like to attend the 9 a.m. or 10 a.m. class you must register and I suggest you register as soon as possible as the classes are filling up fast.  For those of you “spot holders,” if you are registered and don’t show, you will get burpee penalties and really nasty looks with me shaking my head as you walk in the door the next time you show up, don’t be that person!

Friends helping friends get loose.  Look we're Twinsies

Some of you have been traveling, checking out other CrossFit Gyms and you'll notice that no two CrossFit gyms are alike, but I’ve found there is often one common theme:  Community

A certain bond exists between the members & coaches, forged through pains and triumphs, that is hard to find anywhere else.

Are all CrossFit gyms alike?  The answer is No.  The type of community at a given gym will depend on the coaches and type of people that comprise it.  You can have some gyms who’s main focus is having fun while working hard (maybe tossing back a few beers after a long workout every now and then……….sounds like my kind of gym :-)).  You’ll see some gyms that lean primarily towards competition.  You’ll have affiliates that are purely professional and just provide a training atmosphere with little or no extra-curricular activities for their athletes outside of workouts, more of a Crossfit Globo Gym format.  And you will find below average gyms, but let's not talk about them because that's their owner's fault.

I’m not saying one is better than the other, there are many ways to do something right.  People need to find what’s the right fit for them. 

The type of community your gym has, it will influence the success and atmosphere for everyone who steps through the doors.

So why do I bring this up?  I care about keeping the Crossfit Interbay community strong.  I often ask myself what type of community is CFIB?  What type of community do you want CrossFit Interbay to be?  Is the current community at CFIB aiding you in achieving your goals?  Feel free to point your ideas, answers and comments in the comments section.

Speaking of community this is why we do the tough mudder, the stair climbs, the fund raisers, competitions, bbq's, after wod beers, dodge ball, flag football, we like getting involved and having fun with friends.  Not only do I want CFIB to help you towards living a lifestyle of being healthy and fit, we want to make close friends and enjoy the ride with each other.  Get involved, try new things and get to know more people at CFIB.

Hopefully we’ll see you at the BBQ this Friday!   

*Even if you’re currently in fundamentals, feel free to come out to the WOD & BBQ on Friday.  The WOD will be challenging but manageable for those in fundamentals, besides we scale all workouts.  Then stay after to meet with everyone else at CrossFit Interbay.

Strength:  Shoulder Press 2x2x2x1x1 (85, 90, 92.5, 95, 95%)

WOD:  Since we have two zinger of a WOD coming up Wednesday and Friday for 4th of July, let's do a Modified CrossFit Mainsite WOD

"Rowing SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint  200m Row

*I know, I'm reading that and thinking the same thing you are.  The WOD doesn't look bad at all.

YES!!!! The 2012 Summer Olympic Games start this month.  The count down has begun in my house.  Which sport are you watching?  The Olympic Trials have been just as exciting as the Olympics. 


Today's workout