Workout of the Day (WOD)

Monday 2/25/13

Over the next few days, I am going to post a couple of tips.  Tips about what you ask?  Let’s just say you are working out hard, eating clean and feeling awesome. Congrats to you! You are getting strong and looking good, especially naked(that’s about 95% of the reason I workout….kidding, sort of). These are great things…….things that we all work toward. You should be very proud of your accomplishments.  However; being fit is not a license to be a jerk.

So the next few days I will post some tips about:

Don’t be a CrossFit A$#hole:  Just don’t do it!

CrossFit Interbay has been open awhile now and with new gyms popping up, CrossFit is getting more popular and people are learning that CrossFit is a great way to build a lifestyle of health & fitness.  So we need to make sure we are the leaders with spreading the good word about CrossFit & Community and not acting like elitists, becoming the exact thing we didn’t like about other fitness programs and meat head gyms.

So the next few days I’ll give you a couple tips to not be a CrossFit A$shole :-)

1. Their New Pr is NOT your warm-up.  The new guy at the gym just hit a new PR on deadlift, 155 pounds! He couldn’t be happier.  This is not the time to snatch, overhead squat, power clean or hit a set of 30 deadlifts with that same weight. You are strong, you’ve been at this awhile, it’s tempting to rep it out but ease off the gas, use this time to congratulate your fellow CrossFitter not show off.

2. Big Box Gyms and other fitness programs are not your enemy.  I love CrossFit and so do you. That doesn’t mean that large gyms and other fitness programs are our enemy. They may choose a different way of working out, but what’s important here?  It’s a lifestyle of health and fitness.  I want everybody  to find that program they are passionate about and go back working out day after day.  You’ve chosen CrossFit and love it, me too :-)  Others may run 60 minutes on the treadmill and while you may not agree with what they’ve chosen, if they love it, support and encourage them for being fit and active.  Don’t be the elitist fitness person that tries to downplay other fitness programs to make our’s look better.  We are CrossFit - we don’t do that.  We don’t want people doing that to CrossFit so we should not do this to others.  So encourage them and still let them know how awesome CrossFit is but don’t trash what they are doing just because it’s not what you do.


Strength:   15 minutes to establish a 1RM Power Clean & Jerk.


3 rounds for total time
7 Cleans (full squat) @ 85% of above
14 Over the Bar Burpees
Run 200m

*Rest 1 minute between rounds.  Rest is self timed.  Your final time is when you finish your 200m at the end of round 3.

Have you registered for the CrossFit Open yet?  Register at and make sure to pick CrossFit Interbay.  The first Open WOD will be announced in just over a week.

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