Workout of the Day (WOD)

Thursday 4/17/14 Get to know your Coach

You've seen her face in the gym and you've seen her coaching classes but now it's time to get to know Coach Nicole a little more.  Nicole's husband, Ian, has been with CrossFit Interbay for a couple of years,  Nicole was doing CrossFit and coaching at another gym, but a little while ago she started training at CrossFit Interbay.  It didn't take long to realize what a quality person and coach she is so we are very lucky to have a Coach Nicole part of our community, so let's welcome her with open arms.

Here is a little more about Coach Nicole:

Before I tell you about how I started Crossfit and all that stuff, I have to tell you why I’m here.  This stuff is SO MUCH FUN!  And the people are SO NICE!  Where else can you push your body to do amazing things and be with other interesting, smart and strong people?  Not at a globo gym, I can tell you that.  Crossfit is fun, it’s hard, it’s exciting and different every day.  And the people who love that atmosphere are the people I want to be friends with.

So, the basics about me: I think of myself as a Regular Jane.  I just turned 40, I have an 8 year old son, I coach part-time, volunteer at school and do family chores the rest of the time.  But here’s the cool thing: I am an athlete.  I love using my time in the gym to get strong and fast and healthy and then I use that strength to go do fun stuff like hiking or gardening or trapeze with my family (truth!).  I love building strength with barbell work and then knowing that I can lift pretty much anything you put in front of me in the real world (moving furniture, no problem).  I love training my body and my mind together so I know I’m never going to give up on something just because it’s hard.  All I need to do is break it up into manageable pieces. 

Now, before you ask, I wasn’t this kind of athlete originally.  I was a competitive athlete in my younger days: high school and college rowing, particularly.  But then I lost my drive, had the baby and ended up playing soccer on a co-rec team and not much else.  Kind of soft.  Personal training helped, but who can spend that kind of money all the time?  Then came Crossfit and I never looked back.  Got my cert, started coaching, kept studying (more certs) and now here I am.

I love being with people who are trying new and difficult things and making them happen.  I love watching people make a commitment to their health and fitness.  I love watching someone achieve something they never thought was possible (does everyone remember their first Rx pull-up?).  Most of all, I love watching everyone else in the gym cheer when someone hits that new PR or finishes the toughest workout of their life.  We all have an Achilles heel in our workouts (mine is running, I’ll tell you straight out), but making the effort and supporting your friends as they do the same is what makes Crossfit awesome.  So stand proud, fellow athletes!  You are why this sport is SO MUCH FUN!


Run: Repeat 200m, recover :60s until form/pace deteriorates

Row: Repeat 250m, recover :60s until form/pace deteriorates


Strength:  Back Squat
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 80% your 1RM

18 Minute AMRAP
20 lunges (each leg = 1)
30 Wall Balls (20/14)
50 Double Unders


Strength & Skill:
Strength:  3 Sets Max reps Ring Dips
*Use the smallest band so you complete 5-8 reps minimum.  You must show control over the entire movement, the lockout at the top must have your elbows pointed backwards, the bottom position, we would like your shoulders touching the rings, there should be a slight pause at the top and bottom of the movement to kill any stored energy.
**The ring position must remain neutral, you cannot move to the next band until you can show control over the rings, keeping them either neutral or slightly turned out. (which is a better case scenario)
***Emphasis must be placed on controlling the descent into the bottom position of the ring dip, its important to pause at parallel, then control the descent into the full bottom position.
Skill: 10 Minutes working on Muscle Up Transitions

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