Workout of the Day (WOD)

Wednesday 8/29/12

Recently updated is our CFIB Trainers Page.  Check out our two additions.

Jake McAllister

Derek Dolan

We are lucky to have so many people interested in coaching and turning into high quality coaches.  More updates to the trainers page to come :-)


Bon-Joey rocking the shades and the double unders

When was the last time you played?  Not that kind of playing, seriously get your mind out of the gutter, sheesh. 

Seriously, when was the last time you played a game or did something purely because it was fun and you may have even felt a little silly doing it?

The last line of World Class Fitness in 100 Words states that we should “Regularly learn and play new sports.”  I’d like to add the verbiage of “while having fun” somewhere in there.  I recently climbed Mt. Rainier to try another new adventure.  It was an amazing experience and a lot of fun, ok ok ok the climbing portion wasn't what I consider “fun” now I'm sure Brian disagrees, he considers that kind of suffering “fun”.  

Having fun is an integral part to our development as an athlete and humans.  It relieves stress and allows us to put other complexities in our life into perspective.  As adults, we tend to lose focus on what is actual stress-free fun.  We substitute activities which stress us further (drinking alcohol, smoking, going to clubs late at night, etc.), I'm not saying stop doing those things but bring in other activities from time to time that you do purely for "fun".

Today or tomorrow, go play a game for an hour – a board game, a basketball game, a video game (preferably with another person). Try and live in the moment and forget about everything else.  Play like a kid again.

Fun and the Importance of Play


Dodgeball earlier this year was a blast, we need to get into another gym sport.  Who’s interested in Co-Ed flag football?

Fall Co-ed Flag Football in Ballard Tuesdays Starts on Tue, Sep 11, 2012 Registration: Open 8:00 PM - 9:00 PM Location(s)

Fall flag football is back at Loyal Heights!!! Play on the turf under the lights. 6 regular season games are followed by playoffs for qualifying teams. NOTE: The gender ratio for Loyal Heights is 4 men and 3 women.   Dates:9/11, 9/18, 9/25, 10/2, 10/9, 10/16, 10/23 Start Times:8:00 PM, 9:00 PM Format:Co-ed 7's (4 men and 3 women) 

Don't be shy, we will need men and women to step up and play.  Plus more to come out, cheer us on and help us drink afterwards.  Post in comments if you're interested, email or talk to us in class.

Strength:  Shoulder Press 1x1x1x1x1+ (85, 87.5, 90, 92.5, 95%)


Every Minute on the minute for 12 minutes.

2 Front Squat (205/135)

5 Pull-Ups

*final minute max pull-ups

**Don't ask, front squats start from the floor and not the racks......nice try :-)  (unless you're injured)

Screw the Ipod, we are getting this for the gym.

Old Spice Muscle Music from Terry Crews on Vimeo.

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