Workout of the Day (WOD)

Thursday 4/11/13

Disposable Water Bottle etiquette

This morning I rolled into the gym to coach the 6am class and there was a mess.  Again, I had to clean up left over water bottles. I am in no way blaming the 7pm class for leaving water bottles, I know it builds up over the day with all the classes.  However, it got me thinking.  How can I make it so everyone respects the gym and tidies up even the smallest water bottle?(don’t forget sweat, chalk, blood, and clothes)

Thus we will establish Article 3 of CrossFit Interbay.


Disposable water bottle is defined as a container which is intended as a one use throw away vessel. (side note I would obviously rather everyone use a reusable water bottle but I am not going to force a green agenda on anyone. Eventually human kind will make a death star. We can eventually live there or send our trash there, but it’s not created yet, so until it is we should take care of our planet)

Reusable water bottle is defined as any container which is intended to be used more than just once. The manufacturer of the bottle markets that you will keep 1000′s of plastic bottles out of landfills if used on a regular basis.

Burpee is defined as a full body exercise used in strength training and as aerobic exercise. It is performed in multiple steps, begin in standing position, drop into a squat position with your hands on the ground, extend your feet back in one quick motion, drop your chest and thighs to the ground, return to the squat position in one quick motion and then return to the standing position.

For the month of April since Earth Day is in April.  The penalty for leaving a disposable water bottle in the gym anywhere other than the proper receptacle will be the following: A 5 burpee penalty will be conducted per infraction, to be done before class starts, for all classes the following day. (if 3 disposable water bottles are found then every class will do 15 burpees before the WOD starts, so please just pick up after yourself)

Reusable water bottles are exempt purely because people forget $hit all the time (ie. jump ropes, high heel shoes, dog toys, etc. Just be careful when you drink from a reusable water bottle that was left from the previous day, it could contain: Vodka…….)

Thank you for understanding. This article is no way a reflection of my ecological agenda, but just respect for Mother Earth.

Again, Earth day is in April.


Strength:  Shoulder Press 2x2x2x2x2 (85-95% 1RM)

Double  Unders
Push Press (75/45)
Sit Ups
**** Be Smart & Be careful.  People will be doing sit ups, so no dropping the bars from the top of the Push Press.  Lower the bar down safe because the bars bounce and we don't want one bouncing into anyone.

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