Workout of the Day (WOD)

Monday 5/12/14

First off, congratulations to everyone who participated in the CrossFit Open, it was a huge success.  (Check out the photos).  We are already looking forward to the 2015 Open as we will certainly grow the number of members who participate and continue to reach new levels of fitness across the board.   We had three masters make it to the next round of workouts by qualifying in the top 200 athletes in the world:  Christine Moore, Nicole Divine and Rob Rogers.  Also Congrats to the CFIB Team, they came in 34th in our region which is great considering how deep the field is.  There are hundreds of gyms in the NW region (Alaska, Washington, Oregon, Montana and Idaho), so there are a lot of gyms to compete against, we will continue to grow, get stronger, and plan on making it back to regionals next year.

We had many “firsts” throughout the Open and many of you found out you can push yourselves a little farther than what you thought possible. So what now? Well for 99% of us the reason we joined the CrossFit Interbay Community was to make CrossFit our exercise routine of choice as a way to get into or stay in shape.  Many of you are seeing the results you didn't know were possible or, you may be gaining new skills and strengths didn’t know were possible.  During the 14.5 workout, Greg Glassman shared the story that when he designed Crossfit, it was to help people get healthier overall, not just to get stronger, bigger arms, more endurance to run farther and perhaps faster but, he designed it to combine all those things to live an overall healthier life.  Glassman mentioned those who may start because of wanting to lose some weight, to try to get off health medications, or overcome an injury or obstacle.  Each of you joined CrossFit Interbay for your own reasons and you continue to come for your own reasons, but together we are building a better and stronger CFIB community.

So what’s next?  Well, it’s time to push a little harder. We’ve all heard the old adage of put in the same effort and you can expect the same results.  As we work thru 2014, push a little harder, put forth that extra effort, and get results you haven’t seen to date. As a community we will work together so we can continue to accomplish our goals together. Push your fellow members to get one more rep, to change the band they’ve gotten comfortable using, to NOT PUT DOWN THAT KETTLEBELL, to offer support to improve form on movements and, most importantly, celebrate everyone’s accomplishments from the first place finisher to those who finished last, because finishing period is a huge accomplishment.

It’s time to step a little further outside of our comfort zones. Now, that doesn’t mean to sacrifice form or safety, but part of our job as your coach is  to not only help you move correctly but, also to help push you.  If a coach hands you a 35lb KB instead of the 26 you’ve been using, don’t be afraid to tackle the challenge… Don’t be afraid to change bands, or increase that weight.  It’ll be amazing what we can all do when applying ourselves just a little bit more and knowing we have the CrossFit Interbay family to cheer us along.

Also, this weekend is the NW Regionals which is being held at the Showare Center in Kent, WA.  A bunch of us will be out there to watch and cheer on some friends.  If you can't make it, you can go to to watch live stream coverage of the events.

Strength:  Clean & Jerk:  3-5 sets of 1+2+1(Quality Quality Quality).  This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk).  Heaviest possible for the day without breaking or losing quality.

10 Minute AMRAP
Increasing Ladder  by 3's (3, 6, 9, 12, 15, etc....
Deadlifts (225/155)
Over the Bar Burpees (side facing or front facing)

"It is requested that everyone maintains a level of silence and respect", says the soldier as he stops in stance and demands silence from a disrespectful crowd with rifle out front. If you ever have a chance to visit the Arlington National Cemetery, do it and take the tour.

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