Workout of the Day (WOD)

Tuesday 4/29/14 (Ladies night is Wednesday at 8pm with special Q & A with Professor Rae Copeland)

It's that time again.....Wednesday at 8pm is LADIES NIGHT!!!!!

Plus what makes it even more special?  Professor Rae Copeland will do a Q & A on fashion.  Rae is a Dress and Behavior Specialist and Professor of Fashion, who better to have a Q & A Session with on fashion than her.

One of our main goals here at CrossFit Interbay is to make sure that everyone in our community is getting served equally – both the yin and the yang – if you will.  CrossFit appeals to both sexes which shows because our membership is about 50/50 of men and women.

However, Ron does the programming and the blog posts most of the time so at times he can post too many testosterone filled man-trick videos and talk about the latest bro-mances in the gym.   

Although I realize that one night may not change the face of your training experience, I do want to give you an opportunity to get together with your fellow female CrossFit Interbay’ers, have a workout without the presence of anything “dude”.  So Wednesday April 30th at 8pm is Ladies Night.  We will lock out all the men and have CFIB’s “Ladies Night” starting at 8pm.  I am planning it, running it, picking the music for it etc(None of Ron's Frankie Valli, Temptations or 80's Rap).  CFIB Ladies Night is an opportunity to get to know your fellow females in the gym. From barbells to boys, no topic is off limits! We will share goals, discuss challenges, develop accountability, offer resources, and celebrate accomplishments. Join us to be inspired and stay motivated!

There will be NO other distractions.  We will not do a WOD this time but will work on a skill, everyone bring a dish and/or drink,

Plus if you don’t want to workout?  No big deal, just come by and hang out with your fellow CrossFit Interbay ladies! 

CFE: (the endurance will take the entire class)
6 x 800m Run, work/rest ration 1:1

6 x 1000m Row, work/rest ratio 1:1


4 sets of 3 reps strict chest to bar pull-ups(use smallest band or add weight to complete these)
5th Set 3-5 reps of negatives chest to bar pull-ups with a 50x1(Start with your chest to bar and lower yourself in 5 seconds.  If you can't pull yourself up, do a jumping pull-up and lower yourself with a negative)

40 Burpees
10 Power Cleans (135/95)
30 Burpees
10 Power Cleans
20 Burpees
10 Power Cleans
10 Burpees
10 Power Cleans


2nd Strength:
5 sets of 3 reps (each leg) Weighted Lunges.  Bar on your back

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