Workout of the Day (WOD)

Monday 1/23/17

How to make the most of your time at CrossFit Interbay.

Trust us, we understand busy schedules. In fact, many of the people we have here at CrossFit Interbay initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

So what can you do to make your time in the gym as productive and fulfilling as possible?

Set a training schedule

While you generally enjoy coming into the gym, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the gym without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

A schedule keeps you consistent, and consistency is the key to forming healthy habits.

Track your progress and celebrate your achievements

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 rep backsquat at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Knowing what you did yesterday will help you be better today.

Come early, stay late (train more and chat more)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the extra awesomeness happens.

To get the most out of your training session, put in some extra work both physically and socially.

Practice mobility at home.

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the gym isn’t going to undo a lifetime of sitting on your bottom craning over a keyboard.

Invest in a few key items for home like a foam roller, lacrosse ball and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Mobilize everywhere and invest in the tools to do so and maybe attend Coach Amanda’s Yoga and Mobility classes.

Strict Chin Ups (Palms in)
5 Sets of 3-5 Reps (add weight or use the smallest band)

3 Rounds
800m Run
20 Pull-Ups (Rx+ C2B)
50/30 Push-Ups

Post WOD (Optional)
Strict Ring Rows
Move at half speed 3 sets of 10 reps

Today's Workout

Tomorrow's Workout