Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

November 25, 2014 at 9:30 pm

Wednesday 11/26/14



10m Bear Crawl
Kettlebell snatch (53#/35#)
Deadlifts ( 225#/155#)
Knees to elbows

1:00 rest between exercises. Post number of reps for each movement to comments.

Adraine snatches her way through the Everyday Warrior Battle Series.

Adraine snatches her way through the Everyday Warrior Battle Series.

Catching Kayla

The power of the human spirit. Here’s yet another example of an athlete who won’t sit idly by and let her dreams fade away.

comments Comments (0)    -
November 24, 2014 at 9:30 pm

Tuesday 11/25/14


Everyday Warrior Battle Series WOD #4
15 Minute AMRAP
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar

Scaled & Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Post number of rounds/reps completed to comments.

Fuji strikes the classic judge’s pose.

Everything You Know About Lactic Acid Is Wrong

Have you ever produced so much lactic acid that you just couldn’t do another rep?

Have you ever had so much lactic acid in your muscles that you could barely move the next day?

If you answered yes to either one of those questions, then you may need to read this article from 6 Lies You Were Taught About Lactic Acid. There are a lot of common misconceptions around lactate/lactic acid. We have known for at least 15 years that lactic acid doesn’t cause DOMS (delayed onset muscle soreness), yet still to this day it is commonplace to hear someone say, “Oh man, I’m so sore. I need to flush out all the lactic acid from my workout yesterday.”

At the end of the day, does it really matter if you know exactly what lactate/lactic acid does or doesn’t do? Probably not. You’re not any physically fitter for knowing. But hey, as they say, knowledge IS power.

Most recent comments
  • 237 reps … I’m pretty sure the batteries in my rower were dying. The calories just didn’t tick by as fast during the 2nd round :)

    Posted by: djhollingsworth 9:38 pm on November 25th, 2014
  • 253rx. Nice time at the 6pm bro sesh.

    Posted by: X 9:18 pm on November 25th, 2014
  • 239Rx Made it to 29 burpees on 2nd round. Nice work to my 5pm class, all 9 athletes made it to the 2nd round!

    Posted by: Rickey 7:41 pm on November 25th, 2014
comments Comments (6)    -
November 23, 2014 at 9:34 pm

Monday 11/24/14


Squat snatch (135#/95#)

Compare to 03/11/14 and post time to comments.

DJ John Wood of Music Masters dropping the beats at the Dynamic Duo II Team Throwdown.

Do You Want To Grid? Attend The Grid Seminar

KCF Owner/Coach Chris Exarhos is going to be hosting a Grid Seminar on December 21st. Chris is the only professional Grid athlete in the Northwest. He wants to share his experience competing with the Phoenix Rise in their inaugural season. Chris saw action in the regular season as well as the playoffs and he wants to use what he learned to help you prepare for potentially earning a spot on a team for 2015.

The objective of this seminar is to prepare you for posting a top notch GRIDSCORE and get you GRID ready for an upcoming Pro Day. Come prepared to learn, practice, and race! Cost is $100 per person, and the seminar will be from 9am – 4pm.

Seminar Outline
1. What is GRID?
2. Race Formats
3. GRID Movements & Working Loads
4. What to expect at Pro Days & Final Combine
5. GRID athletes vs. CrossFit athletes
6. Experience GRID Racing

Register now by clicking here: Grid Seminar at Kitsap CrossFit

Most recent comments
  • 7:36 Rx (24 second PR). Followed by a heavy clean session at home. 290# (5# PR). Solid day of work.

    Posted by: David M 9:00 pm on November 24th, 2014
  • 8:xx something, something, grumble, grumble. I was on pace for a sub-7, maybe even a new PR and then it all fell apart in the round of 5 muscle-ups. Ugh.

    Posted by: djhollingsworth 8:34 pm on November 24th, 2014
  • 10:48 Rx
    Did 5-3-2 MUs unbroken on rounds 1-2-3 respectively

    Posted by: Nick R 10:27 am on November 24th, 2014
comments Comments (3)    -
November 22, 2014 at 9:14 pm

Sunday 11/23/14


Rest day

Jerry takes a well earned rest after a hard day of competition.

Jerry takes a well earned rest after a hard day of competition.

It’s Almost Winter Sports Season

Most recent comments
  • Oh man, now I can’t complain anymore about never being on the kcf page.

    Posted by: Jerry 5:33 pm on November 23rd, 2014
comments Comments (1)    -
November 21, 2014 at 9:30 pm

Saturday 11/22/14


20 min AMRAP
5 Burpees
1 Rope climb
30 Double unders

WOD courtesy of Compare your score to those posted on 11/12/14 and post number of rounds completed to comments.

Janet and Austin, team name Awesome To Be 23, all smiles before the final event.(photo courtesy of Kim L.)

Vegans Gone Paleo

What do Anne Hathaway and former President Bill Clinton have in common? They both vetoed vegan diets and voted for animal protein-powered low-carb diets. Hathaway’s decision to shift to a Paleo-diet style food plan occurred just before she turned 32. Anne celebrated her birthday with husband Adam Shulman, revealed the Daily Mail.

That’s the opening paragraph in this new article, Ex-Vegans Anne Hathaway And Bill Clinton Praise Paleo-Style Low-Carb Diets For Energy And Weight Loss, on the Inquisitr. It’s funny, there are so many people who claim that Paleo is on it’s way out, but you continuously see it popping up in articles about folks from Lebron James to now Bill Clinton.

I have to say that I am not surprised that Bill Clinton has gone Paleo. I read an article a while back that talked about his “Vegan” lifestyle. He was not a vegan in the true sense of the word. He said in the article that he ate salmon once a week or so. Hey, Mr. President, fish are animals too.

I really have nothing against people who follow a vegan lifestyle. It’s something I would never choose to do, but to each his/her own. Interestingly enough, I have talked to a lot of people who told me that they are way healthier now that they have gone away from the vegan way. Food for thought.

Most recent comments
  • coincido en muchas cosas de las que dices.Gracias por compartir y saludos

    Posted by: wearable 6:47 pm on November 23rd, 2014
  • Creepy Smiles. ;)

    Posted by: Janet 5:44 pm on November 22nd, 2014
  • 19 rounds + 6 reps during open gym. Had my double unders been better I could have finished that 20th round. The last 6 minutes of that thing was a grind.

    Posted by: djhollingsworth 2:43 pm on November 22nd, 2014
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