Workout of the Day (WOD)

Friday 12/16/16 "Tie Breaker Bingo and Star Wars Themed WOD"

First the bingo time breaker challenge.  For those teams that had 4 corners of their bingo card completed by COB yesterday, there is a tie breaker.  Last tie breaker each team had to complete 30 minutes on the rower...............this tie breaker is each team that sends us the most unique holiday overhead squat picture will win. This can be overhead squatting a unique holiday item(s), doing an overhead squat in a great holiday location, or a combination of the two.  Be creative, have fun with it and Beth, Erin and myself will vote to pick a winner.  Pictures myst be sent to me by email at or text them to 206-399-5707 no later than 9pm Sunday night.  

This weekend is the release of the new Star Wars movie, Rogue One.  In celebration of this great movie being released, we will do a Star Wars themed WOD today.

May the Force be with you


1.  Music can be powerful stuff (use it to motivate yourself/pump you up at Crossfit!)
Would Darth Vader had been nearly as intimidating without that classic imperial march music?!?!?!  I think NOT.

2.  Fear and anger always lead to the dark side.
Being afraid, angry or having a bad attitude at CrossFit probably is not going to get you many victories in the gym.  Of course very rarely does someone come into the gym having a bad day then leave feeling like a different person and in a much better mood.

3.  “Never tell me the odds!” - Han Solo
According to C-3PO, the odds against successfully navigating an asteroid field are approximately 3,720 to 1.
Do you think CrossFit is too hard sometimes?  Do you think to yourself “I can’t do that!”  Well, if you let that kind of thinking stop you, you will never know.  Take a chance!  Also, I will piggy back on that by saying "Never tell me the reps".  If you see 5 rounds of xx reps, very few people want to know how many that is total.

4.  Let the Wookiee win.
Why? Because Wookiees pull people’s arms out of their sockets when they lose. Knowing your opponent is integral to defeating him, and conceding a small battle doesn’t mean you forfeit the war.
Be smart at Crossfit.  Don’t kill yourself, jeopardize your form, or reps, to try to “beat” someone in a WOD that is a “wookie”

5.  “There’s no mystical energy field that controls my destiny.” Han Solo
The great thing about this quote is that it encourages people to change their own crappy situations. Han Solo doesn’t leave his destiny up to The Force, his Crossfit Coach or any other higher power; he takes control of it himself.  He takes care of his own business and in doing so understands that he is the sole person who can make his mind happy.
So, if you want to get stronger, get faster, lean out, or bulk up, DO THE WORK YOURSELF, because no one else is going to do it for you. 

6.  “Do or do not… there is no try.” – Yoda
This is all about attitude at CrossFit.  If you are going for a heavy Clean PR and you think, “ok I’ll try”  your chances of picking it up probably aren’t as good as if you say “I’m going to DO this.”

7.  If someone tells you that you did something amazing at CrossFit, it is totally bad-ass to reply Han Solo style, "I know."  Maybe throw in a “thank you” after the fact too, just to be polite.

8.  Never desert your friends.
The best we can hope for in our journey across the galaxy are good, honest companions. They stick by you through thick and thin and won’t judge you based on your crazy family. So next time you’re debating leaving Jedi training to rescue your friends from Cloud City, remember who it was that shot down Darth Vader during the Death Star attack. You owe them.

9.  Use the Force / May the Force be with you.
The greatest lesson “Star Wars” teaches us is that the hero is within. 
If you believe, and if you work hard you can achieve your goals at CrossFit Interbay.

Star Wars WOD

WOD:  "May The Force Be With You"
Yoda Training Buy-In
600m Run with med ball (20/14 same when Luke ran with Yoda on his back)
Kylo Ren Wall Balls (20/14)
Obi Wan Push-Ups (M/40-30-20-10 and W/20-15-10-5)
Finn SDHP (Mx 55/45, Rx 75/55)

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