Workout of the Day (WOD)

Wednesday 9/5/12

Announcement:  Flag Football.  We still need more women to join the team, if there are men interested we can always make room.  The cost is going to be 50 dollars per person for the Season.  If you're interested, email me, post in comments or talk to me in class.  Games will be Tuesday nights some time between 8-9pm.  We also want to have just one practice before the season begins, so how does Sunday at 11am sound?

Hi CrossFit Interbay,

The whole "give up something that's bad for you thing" has convicted me, so here goes:

I've given up "at-home" ice-cream.

Anyone who knows me knows that I'm addicted to ice cream. Not the really-bad-for-you-commie-loving stuff like Ben & Jerry's, but the slow-churned stuff you can buy that has things like Butterfinger, Moose tracks, or caramel in them. Yum. Anyway, I used to buy a carton, eat it for a few nights straight, feel guilting, throw away the mostly un-eaten carton, and then several days later buy another carton.

The recent CFIB challenge has motivated me to quit buying ice-cream for at-home consumption. Instead I've started making lower-sugar stuff like fresh fruit popsicles and the like. Fortunately this rule only applies within the confines of my primary residence, so we're good to go with Dairy Queen [mini] Blizzards, McDonalds soft-serve, and ice-cream on vacation.

It's been three weeks and so far no temptation. Goodbye slow-churned moose-tracks.

 - Richard T.

So how is everyone doing so far with giving up something and cleaning up their diet?  Has Erin stayed away from Rock Stars(except for when in Las Vegas), Has Tif stayed with only 2 diet cokes a day, and has Derek really kept away from McDonalds.  Updates people, we need updates. 

Strength:  Backsquat  5x5x5x5x5 (70, 75, 80, 82.5, 85%) (increase your 1rm backsquat numbers you've been using by 10 pounds)


5 Rounds

10 Burpees

20 KB Swings (55/35)

Run 100m

I don't suggest doing this, but what else does an Olympic Runner do after the season is over?  Set a specialized record.

Today's Workout

Tomorrow's Workout