Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

October 23, 2014 at 8:21 pm

Friday 10/24/14

**Friday Night Lights tonight at 6:15. Bring drinks and a dish to share.**


Bench Press

10,9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Medicine ball cleans (20#/14#)

Post loads and time to comments.

Local acupuncturist and dedicated 5am'er, Amber reps out some back squats.

Local acupuncturist and dedicated 5am’er, Amber reps out some back squats.

comments Comments (0)    -
October 22, 2014 at 7:50 pm

Thursday 10/23/14


50 Wall balls (20#/14)
30 Pistols
10 Forward rolls
30 Pistols
50 Wall balls (20#/14#)

Compare to 05/03/12 and post time to comments.

Steve B is getting closer and closer to mastering muscle-ups in a WOD.

Steve B is getting closer and closer to mastering muscle-ups in a WOD.

Yep, Forward Rolls

We have not seen forward rolls in our programming in quite some time. I’m well aware that this is not likely to be a very popular workout. I’m okay with that. Our job here at Kitsap CrossFit is not to just feed you stuff that you like, we give you plenty of that, our job is to continuously push the boundaries of your fitness outside of your comfort zone. That’s one reason this workout is making a reappearance in our programming. Click on the archive link above and read the comments. You’ll see that another Kitsap CrossFitter was leary of the forward roll, but she came in and conquered them and felt a big boost of pride afterward.

Check out this video on forward rolls and also read the blog that was posted the last time we did this workout.

Again With the Flippin’ Forward Rolls?

Yes, they’re back, forward rolls. I think I can say without question that the last time we programmed forward rolls into a workout it was the most controversial WOD to date. Folks were really upset about having to do forward rolls. So upset in fact that we had to come up with an alternate workout for them to do. In my defense, that was during Main Site Month, so I did not come up with that WOD. Today’s WOD however, is all my creation.

So, why would I want you to do forward rolls? The most basic answer is because I know you don’t do them. We have a saying in CrossFit, “We tend to fail at the margins of our experience.” That translates to if you never do something, then the one time you end up having to do it, there is a high likelihood for failure. Now, is it likely that this one WOD with forward rolls is going to make you impervious to the dizziness that comes from doing them? Not likely. However, if you expose yourself to them from time to time, the likelihood that they will have a devastating affect on you is much lower.

The other side of this is that it will make doing other movements more challenging. If you can knock out 30 pistols right after doing 10 forward rolls, just imagine how much easier pistols will be to do next time when you have a clear head.

Are you going to see forward rolls pop up in our regular programming with great frequency? Not likely. They are there to spice things up a bit, present a new or unfamiliar challenge and to push you outside of your comfort zone. That’s what we do at Kitsap CrossFit. Keep in mind, however, everything is scalable.

Most recent comments
  • I think my time was 7:15 Rx. The hardest part of tonight’s 5pm class was definitely not the wall balls, the pistols or the forward rolls … it was all about the 2 minute plank at the end. I guess I never realized just how much my quads supported me in a plank until they were rendered useless by everything else we did. Lesson learned.

    Posted by: Dan H. 9:01 pm on October 23rd, 2014
  • 9:28 Rx … Hard to walk now! Great job 4 and 5pm classes!

    Posted by: Nick R 5:26 pm on October 23rd, 2014
  • Great job today nooners. 6:56 Rx today. fun wod, but im having trouble walking now. thanks for doing tabata GHD’s with me Austin. I think im going to hurt for the next week

    Posted by: Ben 1:29 pm on October 23rd, 2014
comments Comments (4)    -
October 21, 2014 at 9:13 pm

Wednesday 10/22/14


Speed Sumo Deadlift
1 min rest between sets

3 x 800m Run TT
rest 3 min between

Post loads and times to comments.

These three Kitsap CrossFitters are on their way home from Korea today.

These three Kitsap CrossFitters are on their way home from Korea today.

Speed Deadlift Tutorial

Here’s a great video from Mark Bell of SuperTraining Gym, “The Strongest Gym in the West”. Obviously we are not going to be using the chains for accommodating resistance like they are, but we can still get the same benefit of the explosive pull. Note the speed that they are hitting full extension, that is the key to the speed deadlifts. If you have never done speed work before, you are in for a bit of a treat. You will feel these deadlifts unlike any you have done before.

*Note: At the 5:30 mark of this video there is a bit of inappropriate commentary, the rest of the video is essentially “work/family safe”.

Most recent comments
  • I loved this WOD!

    Posted by: Amy R 8:39 am on October 23rd, 2014
  • 405X2 for speed pulls! Then 3:19 1k row and 3:03, 3:00 for 800m runs!

    Posted by: Austin 1:18 pm on October 22nd, 2014
comments Comments (2)    -
October 20, 2014 at 9:03 pm

Tuesday 10/21/14


25 min AMRAP
25 Cal row
100 Double unders
80 KB Swings (53#/35#)
100 Air squats
60 Push-ups
100 DU
40 Sit-ups
100 Walking lunges
20 Burpees

Compare to 11/01/12 and post number of reps completed to comments.

Proof that running is fun!

Proof that running is fun!

Eating to Reduce Joint Pain

On the heels of yesterday discussion of dealing with pain, I found a really good, simple, no-nonsense article that discusses eating to reduce joint pain. It’s no secret that the standard western diet is a VERY pro-inflammatory diet. We have had lots of folks tell us that by switching to a less processed diet their joint pains have significantly reduced and in some cases even vanished. If you have chronic joint pain, check out this article:

Preventing and Reducing Joint and Knee Pain
By Romaine Hanson, MS, RD, LD

According to the Institute of Medicine of the National Academies, about 100 million Americans suffer from chronic pain. If you are one of those people, take comfort in knowing that relieving the pain may be easier than you might think. In many cases, the solution may be as simple as paying attention to what you are eating so you avoid inflammatory foods that often lead to pain.

Most recent comments
  • 1+145rx. Austin, I felt the same way about you! I kept seeing you moving and I had to keep up. Also trying to keep up with Kara was no joke. Fun wod. Lastly, proud of my wife Shannon for getting back into the swing of things. It’s never easy coming back after so much time off. I couldn’t be prouder!

    Posted by: David M 9:00 pm on October 21st, 2014
  • 1+126Rx Woof, pushups killed me softly. Loved this wod! Great job tonight 5PM! We had a very motivated 23 people come and tackle this. Thank you to my AWESOME assistants Nick and Shela, I could not have done it without you.

    Posted by: Rickey 7:38 pm on October 21st, 2014
  • 1+151 rx! Fun workout, David glaring at me helped get a couple more reps!

    Posted by: Austin 6:43 pm on October 21st, 2014
comments Comments (4)    -
October 19, 2014 at 8:48 pm

Monday 10/20/14


4 Rounds
10 Back squats (AHAP)
500m Row @80-85% effort

Your goal is to go as heavy as possible on the back squats without failing a set and then row a moderately hard 500m. The row should not crush you, however. Rest as needed between sets. Post loads to comments.

This photo was taken in August of 2011. $5 Starbucks card if you can guess who it is.

This photo was taken in August of 2011. $5 Starbucks card if you can guess who it is.

Are You Recovering Wrong?

We have previously posted that using NSAIDs (aspirin, ibuprofen, motrin, naproxen) to deal with the daily aches and pains of training is not a good idea. Those of you who have been around for a little while may remember the “Great ice debate of 2012″. This was when Kelly Starrett basically said stop using ice. Well, it turns out that STOP using ice call may have been a little harsh, but the stop abusing NSAIDs speech is still right on.

A recent article on Outside Magazine’s Fit List page: The Cure For Sore Muscles? More Movement, discusses this ongoing debate. It turns out that the Dr. responsible for the acronym RICE (Rest, Ice, Compression, Elevation) has had a little bit of a change of heart. He now says that using ice immediately after an injury could delay healing by up to 1/2 a day. It won’t stop healing, but it could delay it. Using anti-inflammatories (NSAIDs) however could delay healing much longer and have long-term negative effects on your intestines and colon.

“Inflammation is important because it’s the first stage of healing,” Dr. Gabe Mirkin says. Icing blocks one of the hormones that show up early in the process to trigger the inflammatory response. “The penalty isn’t permanent—it’s not that you’re not going to heal if you use RICE, but the data is now showing you can delay healing by half a day.”

Another major caveat: Like RICE, anti-inflammatories will delay healing. But studies show that unlike RICE, the penalty for using them can be long lasting. In fact, despite their name, anti-inflammatories can actually amp up exercise-induced inflammation to the point where it may damage tissues instead of repairing them, blocking adaptations to training.

So, what should you do?

For non-competitive athletes, using RICE to manage pain is just fine, Mirkin says. Delaying the recovery by half a day isn’t that significant. But competitive athletes who must return to play as quickly as possible “should not be using anti-inflammatories, should not be using ice, and certainly should not be resting, or only resting for 24 hours,” says Mirkin. “You’ll increase healing by movement without pressure.” In other words, if your legs hurt from running, don’t kick back on the couch; go for a stroll or spin easy to keep your blood and its healing agents flowing to your damaged muscles.

When you’re not out training, he recommends eating plenty of fruits and veggies for their flavonoids, or the substances that give plants their color. “Tissues with high levels of flavonoids can help the body protect against the inflammation and oxidative stress all of us go through all of the time just being living, breathing humans,” Nieman says. In other words, “It’ll help make your body’s natural defenses a bit better.”

Most recent comments
  • You’re welcome Shela!;).

    Posted by: Corri Girl 8:38 pm on October 20th, 2014
  • 265#

    Posted by: Rickey 8:32 pm on October 20th, 2014
  • Shela is our winner – I have your card my dear!

    Posted by: Amy 8:06 pm on October 20th, 2014
comments Comments (11)    -
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