Workout of the Day (WOD)


Input your Open Scores Right Away!!!!!!!  If you miss the deadline, I can't help you.  You must input your own scores.

Well this weekend was a lot of fun, starting with the CrossFit Open kickoff party.  I was so happy to get 18.1 out of the way so I could have my celebration beer.....errr ok beers :-)

Let's keep this energy up for the next 4 weeks and have a lot of fun.

Any guesses on what the next WOD will be?

Erin and I wrote this post because we think on top of fostering a great community to improve our overall fitness and health while making good friends.  It's important to refresh ourselves with how important a positive attitude is.  So please read, share and discuss this because even if none of these apply to you, it's always a good refresher on how important our attitude is to us and others.

The Power of a Positive Attitude

Having a positive attitude in any activity, whether CrossFit, basketball, tennis, jogging and even work, can improve your performance. By fostering emotions such as confidence and a sense of humor, you can improve your overall attitude and thus improve your proficiency. The benefits are twofold, as you will find yourself enjoying the activity more while performing at a higher level.

Emotional Conditioning

Negative emotions can adversely affect your performance. These emotions stem from habits of negative thinking that you must try to replace with positive thoughts and images. Condition yourself to feel confident by picturing being successful.  When I was a competitive athlete I would always use mental imaging on how I thought a fight would go, I'd go over my timing of movements off their strikes over and over in my head to where it felt natural, then when it was time to perform I put my physical and mental practice into action and I always felt more confident stepping into the ring.

When positive thinking becomes the new habit, you'll experience more positive emotions and your performance will improve.  Have you ever heard me say “Fake it till you Make it”, that's 100% true even if you don’t feel completely confident hitting a workout, sport, or work activity.  Instead of thinking of the negative things that can come from it, say something positive and eventually this will be your habit, your new normal and you will not be faking it anymore, you will believe it.


If you become more proficient at something, you will gain self-esteem. This positive emotion will translate into other areas, such as work, sport, working out….anything really. While learning an activity, you'll benefit more from a coach, peers, and yourself who praises your abilities than one who hurts your self-esteem. This feeling of success will build up your self-esteem, increasing your chances of continuing the activity and improving your physical abilities.

Sense of Humor

Cultivating a sense of humor improves your attitude and helps you deal with problems. The act of laughing relaxes the body, aids digestion and improves circulation. If you don't naturally have a sense of humor, you still can learn to find the humorous side of life, which will improve your overall attitude.

Positive People

Maintain relationships with people who have positive attitudes. Choose to spend your time with people who are optimistic rather than pessimistic or filled with negative emotions. This will help you maintain your own positive attitude.

With the Open here, I see people get nervous and anxiety starts to kick in.  This is meant to be a fun event, the only pressure to perform is whatever pressure you put on yourself.  Enjoy this experience and watch your actions because they will not only affect you, your performance and how much you enjoy this, but they will affect others around you.  And I know CrossFit Interbay is a tight community and we care about each others feelings, so I wanted to take this time to let it out and get us psyched.

One more thing to add.  A positive attitude is a soft skill that inspires others. Anything less can and will affect the group. Consider examples of your favorite or least favorite managers, supervisors or superiors and how they have displayed an attitude and what, if any, affect occurred as a result.  Are people more apt to follow someone displaying a certain attitude or not? Positivity is a trait found in the strong.

Now you can still go register for the Open, Registration ends at 5pm Monday.   


Back Squat
4 Sets of 5 Reps @ 75% 1RM

5 Rounds
20 Wall Balls (20/14)
15 KB Swings (55/35)
10 Burpees

YES!!!!! Thank you Avicci for bringing this song back.  My week is made......Yes this song is better than any Ke$ha song.

Today's Workout

Tomorrow's Workout