Workout of the Day (WOD)

Friday 3/13/15 "First blog post submission is posted and 15.3"

Remember you have until Sunday at 8pm to submit a blog post for your team to earn more points for this years CrossFit Interbay Intramural. Email it to ron@crossfitinterbay.com

The first one we will post is from Kevin S., Thank you for sharing:

My CrossFit Story: I Came For the Workout, I Stayed For the Community

My wife started CrossFit about two years before me. She was immediately hooked. She would come home, watch videos of some old dude talking about cleaning jerks or something, obsess about skipping (she called them double unders but to me she was just skipping rope), try to tell me about her awesome "WODs" (WTF is a WOD???), and so on. She kept telling me I should try CrossFit because I would love it. My response was basically, I don't need CrossFit, I've got my routine at the gym and by the way, why can't you just do what I do? I just go to the gym by myself, avoid making eye contact with anybody (especially the "trainers" there), get my workout in and go on my merry way. I would ask her, why do you need to workout with a bunch of people? Why can't you just do it yourself?

Anyway... Fast-forward a couple years and I find myself in a rut at the gym. I've been doing the same things for too long. I don't really have a problem motivating myself to go, but I'm sure not enjoying any of my time there. Plus there's a new trainer there that keeps trying to talk to me. That's just not gonna work. So one day I say to my wife, I think I want to try CrossFit, I need something new. I figured I would try it out for a month, learn some new exercises, then go back to the gym on my own. I was really, really doubtful that I would like the group workouts because they have never been my thing.

Well, a funny thing happened. I loved the workouts, sorry, WODs, which was not really a surprise (side note: I was now the one obsessing about double unders and watching videos of that old dude Mike Burgener - this provided my wife with a wonderful "I told you so" opportunity; your welcome Beth). What was a big surprise to me was how much I found myself enjoying the community and working out with a group of great people. The coaches and everybody in the classes were so welcoming and helpful. Also, the 7am class that I started with and stuck with has some pretty funny characters and it's always great to start the day laughing!

I realized pretty quickly that I could do all the WODs on my own (Ron is kind enough to post his blog free for all to see!) but if I did that, I knew it just wouldn't be the same. I knew I would miss the camaraderie, the laughs, the shared pain, waiting to see what Jim P and Alan C would say next, etc.

So that's my CrossFit story. I thought I was just going to get a good workout in, but I ended up being welcomed into a community of awesome people and that's what really hooked me on CrossFit.

Kevin S. (Team #2015IntramuralChamps#Suckitronwewin)

Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

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