Workout of the Day (WOD)

Friday 2/16/18

We are less than one week away before they announce the first workout for the 2018 CrossFit Open.  You can still register at games.crossfit.com when you register make sure to select affiliate and team "CrossFit Interbay".  We will have a kick off party Friday February 23rd.

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Strength:
15-20 Minutes to hit a heavy 4 Rep with Back Squat

WOD:
20 Minute EMOM
4 Thrusters (Mx 75/55, Rx 95/65)
+
4 Burpees
*Yes both in the minute, score is how many rounds you can complete.  
**Controlled descent into squat, speed out of squat to propel bar overhead.
**Aim for 20-30 sec rest per round.

Thursday 2/15/18

We are only one week away before they announce the first workout for the 2018 CrossFit Open.  You can still register at games.crossfit.com when you register make sure to select affiliate and team "CrossFit Interbay".  We will have a kick off party Friday February 23rd.

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Strength/Skill:
Power or Squat Snatch
*Build to a heavy single in 15 minutes

WOD:
16 Minute EMOM
1st Minute 15-20 Box Jumps or Step Ups (24/20, if your goal is to place really high in the open try box jumps, if you have any achilles issues then do box step ups, both are Rx)
2nd Minute 15 Deadlift (Mx 185/135, Rx 225/155)
3rd Minute 14-20 Dumbbell Power Snatch (50/35, alternate arms after each rep)
4th Minute 20-25 Sit-Ups

Wednesday 2/14/18

Last week I posted some items to get the man in your life for the Valentines Day.  Erin challenged me to come up with a list of items to get women, she thinks I'm clueless.  Me Clueless????? I know what women want...... I'm married so I at least know what one woman wants :-)
So here are a few items that you can do for the woman in your life for Valentine's Day.  

1.  Women want a comfortable pair of heels.  They want high heels that do not leave them praying for the sweet release of death. These sexy spring heels also come in open toe.  Yes you can wear socks with these heels too.

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2.  Women want peace, love, and understanding, but mostly they want a good wine, compassionate lighting, and the occasional cheap thrill. But make sure to lead with a good wine.

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3. Foreplay - It's pronounced [fawr-pley] noun: sexual stimulation, usually as a prelude to sexual intercourse.Origin:  1925–30; fore- + play.  It's Valentine's Day so give her that 20 minute kiss for a very intense 7 minutes of heaven.

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4.  Tin can telephone.  We know what your woman really wants, it is someone to just listen to them.  Give her this and she'll know you're ready to listen.

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5.  Something sappy.   That's right, express your feelings in a love letter or make her a collage of your time together.   You can give her the greatest gift of all and not spend one penny,......express your feelings in song or a love letter :-)
*Note to guys, never ever ever ever sign your name to a love letter.   Always sign love letters or sappy emails with  "you know who this is", "The Man", or "Anonymous" and here is why.  If your wife/girlfriend/woman/whatever drops, loses or forwards an email with your sappy words in it, she will lose your man card for you forever.  It doesn't matter if it's not your fault, it's gone and your man card will never return.  So give her the gift of your feelings written in a letter but don't ever sign it.  You'll thank me later :-)

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Strength:
Shoulder Press
6 Sets of 4 Reps @ 75+% 1RM

WOD:
25-20-15-10-5
Pull-Ups
50-40-30-20-10 (W 35-25-15-10-5)
Push-Ups
75-60-45-30-15
Double Unders