Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

December 18, 2014 at 9:30 pm

Friday 12/19/14


1 Round for time
50 Deadlifts
40 Hang power cleans
30 Front squats
20 Push jerks
10 Power snatch

Men’s weight = 135#
Women’s weight = 95#

Power Hour:
Thruster – 2RM from the rack

5 min AMRAP
5 Thrusters (155#/115#)
20 Double unders

Post times, loads and reps to comments.

McReister V sit-ups his way through 12 Day of Christmas.

McReister V sit-ups his way through 12 Day of Christmas.

Where Does All The Fat Go?

Does the name Antoine Lavoisier ring a bell to you? He discovered the Law of Conservation of Mass. Now it rings a bell, right? This law of physics basically says that mass can neither be created nor destroyed. So, this begs the question, if you lose weight, where does it all go? A former Australian physicist turned TV personality wondered the same thing when he recently lost weight.

Check out this article that was just published in NPR.

When You Burn Off That Fat, Where Does It Go?


Lose weight and those pounds shuffle off, unmourned. Good riddance. Please don’t come back soon.

But where does weight go when we lose it?

We talk about burning off fat, and it does burn in a way, going through a complex biochemical process. But mass can’t be created or destroyed, so the atoms that made the triglycerides that plumped up the love handles have got to be somewhere.

That mystery was bedeviling Ruben Meerman, an Australian and former physicist turned TV personality and science educator. Meerman had recently lost 15 kilos (33 pounds), and he was wondering where the fat went.

So he teamed up with Andrew Brown, a lipid researcher at the University of New South Wales, to figure it out. Their results were published Tuesday in the lighthearted Christmas edition of The BMJ, formerly the British Medical Journal.

The adipose sleuths started with this chemical formula, which describes what happens when you burn a molecule of triglyceride, the predominant fat in a human body:

If you remember your high school chemistry, you’ve already figured out that when you metabolize fat you end up with carbon dioxide, water and energy.

Oxidizing 10 kilos of human fat requires inhaling 29 kilos of oxygen to produce 28 kilos of carbon dioxide and 11 kilos of water, the authors figure.

That’s based on the work of other scientists. Meerman and Brown then fired up their calculators to figure out the proportion of mass that ends up as CO2 versus H2O — 84 percent compared to 16 percent.

Carbon dioxide is a common gas in the atmosphere, so it’s pretty obvious where it would go.

Yes, we exhale lost fat. There it helps plants photosynthesize (if you’re feeling noble) and contributes to global warming (if you’re feeling guilty).

Exhale more CO2, and you’ll lose more weight — especially if you’re exhaling more frequently because you’re running.

The relatively small amount of water produced by fat metabolism could be disposed of through urine, sweat or other bodily fluids, the authors note.

Many people think that fat metabolites are disposed of in feces or converted to muscle, Meerman and Brown write, but that’s not correct. “We recommend these concepts be included in secondary school science curriculums and university biochemistry courses to correct widespread misconceptions about weight loss.”

And let your fat drift away on the breeze.

comments Comments (0)    -
December 17, 2014 at 9:30 pm

Thursday 12/18/14


Olympic Weightlifting Total

3 attempts at a 1 rep max
Clean & Jerk

Compare to 07/22/13 and post total to comments.

Heather P., getting some.

Heather P., getting some.

2015 Reebok CrossFit Games Schedule Announcement

It’s not yet Christmas, almost, and it’s time to start thinking about the 2015 Reebok CrossFit Games. The schedule for this year’s “season” has been announced. Things will kick off at the end of February with The Open starting February 26th. As usual,there will be 5 weeks of Open workouts. There are some new things afoot this year, however:

1. Scaled Division - The first workout of last year, 14.1, was a bit of a disappointment for some folks. It started off with double unders, which took some people out of the game from the get-go. This year, those who are newer to CrossFit or have yet to develop all the skills of Rich Froning and Camille Leblanc-Bazinet can still compete. Scaled versions of each workout will be released. These workouts will still have movement standards that must be adhered to, but they will not be the same standards that the Open athletes are held to. This should allow nearly anybody who wants to compete to get involved.

2. Teenage Division - There will also be a division specifically for 14-17 year olds. The teenage division will have an overall Leaderboard showing all athletes between 14 and 17 years old who have not elected to compete with adult men and women. The teens will perform a different version of the Open workout than the adult male and female competitors. The winners of the teenage division will be crowned after the fifth and final week of the Open.

3. Combined Regions - The number of regions have been reduced this year. This means that several regions have been combined. The Northwest Region has been combined with Canada West. The top 20 men, top 20 women and top 15 teams from each region will then go on to compete at Regionals. This means it is going to be significantly tougher to qualify for Regionals. Kitsap CrossFit has been a bubble team the last couple of years when it was top 30. Making it to Regionals is going to be a lot tougher this year, but we have a more competitive group this year than we have ever had before. It’s going to be fun trying it anyway.

So, we have 2 months to continue to train for the Open. It’s an exciting time of the year. We will be excited to see if we can qualify a team. We will also be excited to see if Coach Chris can qualify for the CrossFit Games for a 3rd year in a row. While this is the ultimate CrossFit competition, our primary focus is for everyone to have fun. We encourage everybody to participate. The energy around the box will be electric.

Most recent comments
  • Snatch: 175#
    C&J: 225#
    No PRs today

    Posted by: Nick R 7:32 am on December 18th, 2014
comments Comments (1)    -
December 16, 2014 at 9:30 pm

Wednesday 12/17/14


5 Rounds for time
5 Thrusting man-makers (40#/25#)
10 Box jumps (24″/20″)
15 Kettlebell swings (53#/35#)
20 Air squats

Post time to comments.

Such a fitting shirt for repping out American-style kettlebell swings, Nate.

Such a fitting shirt for repping out American-style kettlebell swings, Nate.

My First Throwdown III

We are happy to announce that registration is officially open for the 2015 My First Throwdown III. As the name implies, this is the third year that we have organized this event, and it gets better and better every year. MFT is an event that is designed solely for the inexperienced CrossFit athlete. Lots of folks get really excited when they volunteer for or watch our Dynamic Duo Throwdown. They think, “I would love to do that, but there is no way in hell I could.” Well, we beg to differ, and that’s where MFT III comes in.

The workouts for this event will be designed such that nearly anybody who has been CrossFitting for a bit of time could compete in every one of our WODs. Now, those who possess a higher level of fitness, will be able to showcase it, but everyone will be able to participate. That means, no muscle-ups, no handstand push-ups and definitely no kettlebell juggling. There might be a ladder with progressive weights of a particular lift, there will probably be burpees and you may even have the opportunity to show off your jump rope skills, all basic CrossFit movements.

Registration for this event will be limited to 25 men and 25 women. We are opening registration to KCF Members only until Christmas. After Christmas we will invite the local CrossFit community to register. Last year, about half of the competitors were from other affiliates. This event will sell out, it has every year, and usually fairly early. So, don’t hesitate, register now.

Date: Saturday, Feb 14th
Time: 9am to 5pm
Cost: $60 (competition only), $80 (competition + t-shirt)

Registration Link: My First Throwdown 

Most recent comments
  • I think it was 13:12 Rx+. I did the 2Pood KB … sounded like a good idea at the time. I was able to do them unbroken, which I was happy about. Upping the weight of the thrusting man-makers would have been a horrible idea.

    Posted by: Dan H. 8:42 pm on December 17th, 2014
  • 14:44Rx

    Posted by: Nick R 5:56 pm on December 17th, 2014
  • Ahh, now I get it Dan. Enjoy the workout, I will try to make it back in town in time to hit it.

    Posted by: matt Crollard 7:42 am on December 17th, 2014
comments Comments (4)    -
December 15, 2014 at 9:30 pm

Tuesday 12/16/14


“12 Days of Christmas”

1 100 m sprint
2 Clean & Jerk (155#/115#)
3 Chest to bar pull-ups
4 Clapping push-ups
5 Box jumps (30″/24″)
6 Pistol squats
7 Ring dips
8 Medicine Ball Cleans (20#/14#)
9 Kettlebell Swings (1.5/1.0)
10 V sit-ups
11 Wall balls (20#/14#)
12 Broad jump push-ups

If you know the song, then you know how this works. Sing it in your head, just to be sure. Compare to 07/16/13 and post time to comments.

Shannon E. works through another set of deadlifts.

Shannon E. works through another set of deadlifts.

The Importance Of Refocusing

(This is from the blog of Lisbeth Darsh, Words With Lisbeth. I think this is an extremely important lesson. It is one that I am currently faced with. I am back, full swing into triathlon training after a several year hiatus. I find that my mile splits aren’t as fast as they used to be. I can’t hold the same speed on the bike. I’m slower in the water as well. I can beat myself up about not being the triathlete I used to be or I can Do My Best for today and tomorrow.)

Do your best.

It might not be as good as hers, or his, or yours yesterday. So what? All that matters is that you do your best.

We live in a world that values comparisons, but use them only if they are useful to you. Otherwise, discard them. Why not? There are no real rules to life, just the ones we all make up.

If your comparisons depress or demotivate you, why persist with them? Is it helpful to beat yourself up? Are you trying to do the best you can right now? If so, you’re okay. And if your PRs are from years past, years without injury at a lesser age, toss them. Fold them into your memory books. Take them off the board.

Now, set new records, starting from this point forward. Why not? All that matters is that you are continually trying to improve from where you are right now.

We’re not competitors playing for money. There are no laws on personal records. You can toss them, keep them, or ignore them. And you can invent your own.

Most smiles I’ve given in a day: 52.

I just made that up, but tomorrow I’m going to count and try to make that record. Why not? Must everything be so dour? Are only serious things imbued with importance? Hell no.

Do your best. Have fun. Set a PR for this week, or this day, or this hour. The world can be new again if you choose to see it that way.

Most recent comments
  • not sure how long I took, but I do know that somehow at the end of the workout I went to put my bar away and there was 10 extra pounds on it!? … :)

    Posted by: Elisa perkins 8:43 pm on December 17th, 2014
  • Great work out for sure. Shaved five minutes off my July time without shaving all the skin off my hands.

    Posted by: Courtney 8:37 pm on December 16th, 2014
  • 33:29rx.

    Posted by: matt Crollard 6:11 pm on December 16th, 2014
comments Comments (5)    -
December 14, 2014 at 9:35 pm

Monday 12/15/14

Overhead squat – work up to 2RM

6 min Ladder
2 Overhead squats (95#/65#)
2 Toes to bar
4 T2B
6 T2B

Post loads and number of reps completed to comments.

Coach “Big Mike” talking the crew through progressions for pistol squats.

Improve Your Overhead Squat
(Written by Hank Lopez and posted on the CrossFit Invictus blog)

A question that I hear a lot during our Olympic weightlifting sessions during group classes is, “How can I fix my overhead squat?”. In this post, I will talk about a couple of things that I see during group classes and some things that will help the movement without having to really punish yourself everyday with it.

One of the first things I tend to notice is that the knees are the first thing to move during the descend to the bottom of the squat. This, of course, will most certainly end with the lifter shifting forward and onto the toes. A fix to this is to consciously bump the butt back first. Another way to get your butt back is to screw you feet into the floor. Doing this will allow your hips to go back easier and for you to drive your knees out and stay on your heels.

Another limiter that can cause anyone restrictions with just about any movement we do at Invictus is mobility! We tend to do a good job focusing on the quads and hammies because it’s easy. Plus, you can just slap an abmat of the floor, lean against the wall and catch up with a friend. Also, because we demand a lot of from our quads and hamstrings, we know they have to be ready. But lets talk about our ankles! We all sometimes tend to overlook these little guys. Why? Is it because we don’t know where to start? Tight ankles affect our squat and that may be a reason why you roll onto your toes. This may also cause you to squat with really wide feet or have a hard time getting below parallel. So next time you come in early before your class, grab a coach and ask what to do to improve your ankle flexibility. We are all more than happy to be your super friend and show you how! To test your ankle mobility, check out this quick squat ankle test from our friends over at MobilityWOD.

Now lets talk about your midline stability. Staying tight while keeping our chest up is just about as important as coffee! So you know its legit! It’s simple – if our core isn’t tight, you will lose the lift. When we lose our midline stability and the shoulders roll forward, the load will take us with it. So what can you do to improve this movement?

  • Hips back, chest up – this will help if you are bending the knees first and rolling forward.

  • Mobility – ask your coach for ways to improve overhead mobility or check out those ankles! Also check out these videos for mobility help:

  • Tight core - this goes with everything we do in here! Practice rib cage down, butt tight and the more you do this, the less you will have to think about it.

It’s not so scary once you get a little more experience with the movement so challenge yourself – next time our Oly group is snatching, come on over with Coach Cody or myself and give it a shot!

Most recent comments
  • 225# for two (ties PR)
    245# for one (20# PR!)
    12+11 Rx

    Posted by: Nick R 11:37 am on December 15th, 2014
comments Comments (1)    -
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