Workout of the Day (WOD)

Wednesday 11/5/14

Congratulations to Marianne,  She ran in the Vancouver Half Marathon recently and Pr'd by almost 10 minutes...........yes 10 minutes!!!!!

Here is Marianne's feedback on what the difference was:

This was my third half marathon of the year with both previous being pre-Crossfit, which began in July. Vancouver Half, October 26, with a PR just over 9 min better than previous. Maybe goal should be to get down to 2:10 with the next one!?

What contributed to PR?
A) motivation for a good beer at finish line
B) carb loading and "tapering" pre-run in Europe with bavarian pretzels, croissants, and beer
C) working out at Crossfit Interbay
D) all of the above


5 sets of 3 reps Weighted Ring Dips
Tabata Push-Ups

5 Rounds
5 Squat Clean (newer can power clean + front squat) (Mx 115/75, Rx 135/95, FB 185/125)
15 Burpees

Seriously, we can learn a lot from kids.  I love this video, the first half they ask adults, if you could change one thing about yourself what would it be, then the second half of this video they ask a bunch of kids the same things. Awesome!!!

Comfortable. I hope that this video will inspire you to be more comfortable and confident in yourself. Beauty is not about what you don't have, but about being comfortable in your own skin.

Today's Workout

Tomorrow's Workout