Workout of the Day (WOD)

Wednesday 2/4/15 CrossFit Open Time!!!!!

I can’t believe that time of year is here again already but it’s time to start talking about the 2015 CrossFit Games Open!!!!!

The CrossFit Games registration has already started online and the first WOD will be announced at the end of this month.  I want to start buzz in the gym about it now.  (register at pick team CrossFit Interbay)

Some of you may ask, should you participate?

First, for those of you who don’t know, CrossFit is one of the fastest growing sports in America according to Forbes magazine.  The CrossFit Games are a worldwide open competition that anyone can enter, aimed at finding the Fittest on Earth.  Plus this year there is a regular division and a scaled division, so it's accessible to everybody.

Sign up for the Open and you’ll get 5 workouts over 5 weeks to do (we will do these WODs in our gym).  This year, they will be posted on a Thursday and have to be completed by the Monday each week.

Even if you don’t have big plans to win the CrossFit Games, you may wonder, so what’s the point of doing the Open?

1)  Community Spirit – There’s nothing quite like working towards a common goal to bring people together.  One of the major reasons CrossFit is such a success is because people love the community it creates.  If you’ve wanted to make better friends with the people in your gym, entering a competition together will help do that.  We make the WOD a special event every Friday at CrossFit Interbay and do the WOD’s together.  It’s great energy, a great time that has everybody talking about it obsessively :-)

2) Personal Gain – It’s useful to have a reason to train in terms of some personal goals, you get a sense of pride in performing to your ability and breaking through personal barriers.  It’s long been known that publicly saying you’re going to do something galvanizes the mind and provides extra motivation to do it.  Plus they make these WOD’s so they are accessible to all levels and abilities.  Don’t be nervous about not being able to do the WOD’s. Remember, they have Rx and scaled divsions.

3) Benchmark Yourself – Last year over 150,000 people from every possible demographic competed in the games, this year there will be more. You’ll be able to see exactly how your fitness compares to that of your peers.

4) Mental Growth – The Games are designed to test the fitness of the fittest people on earth, and choosing to compete in that environment will put you outside your comfort zone. This is a good thing! Ambulating through life, always feeling cozy and snug and comfortable, is a slow, dull life.  Push yourself occasionally and marvel at your own ability to overcome. :)

Even if, like most people, you don’t have any illusions of grandeur, there are still some very good personal and social reasons to participate in the CrossFit Open. 

If you’re unsure, just ask a coach or someone that participated in it last year.  We had over 120 people in our gym participate in 2014 and this year I would love to see more......I want to see us over 100 again.  The gym doesn't earn anything for members participating in the Open, this is just something we are passionate about and enjoy seeing everyone involved.  The Open is a few weeks away.  Our members talk about it, build strategies for workouts, find a new found push they never knew they had, and it's just a fun event that's easy to do and convenient to build it into your schedule.

Ok. . . truth be told.  I do earn something when everyone signs up . . . Bragging rights on how special, strong and fun the CrossFit Interbay community is.  There are over 250 teams in the Northwest and we are one of the smaller gyms in our region (Alaska, Washington, Idaho, and Oregon) but because our gym’s people and community are so tight we were 9th overall in the number of members that registered.  All the gyms that had the same number of people that we had register, have triple and quadruple the members we have.

Here are a few pictures of previous years fun :-) 

Plus keep watching the blog, we are going to have a fun twist added this year within CFIB. if you have any questions email me at or text 206-399-5707

I forgot to add that we always throw a Open kick off party and an end of season party too.

5 Sets of 3 Reps @ 85% 1RM

20 Minute AMRAP
10 Double Unders
5 Push-Ups
5 Sit Ups
20 Double Unders
10 Push-Ups
10 Sit Ups
30 Double Unders
15 Push-Ups
15 Sit Ups
40 Double Unders
20 Push-Ups
20 Sit Ups
50 Double Unders
25 Push-Ups
25 Sit Ups
60 Double Unders
30 Push-Ups
30 Sit Ups
etc.... How high can you get in 20 minutes?

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