Workout of the Day
August 31, 2014 at 8:19 pm
**Reminder – Today’s Holiday WOD is at noon**
Championship Fight Gone Bad
Five rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 12/24/10 and then add your points and post them to comments.
Another awesome turnout for our End of Summer Party. Happy 5th, KCF.
The Rise Win, The Rise Win!
In case you missed it, it was a hell of a professional debut for our very own Chris Exarhos. His team, the Phoenix Rise earned their first W of the season beating the Los Angeles Reign in a nail biter of a match. If you didn’t get a chance to catch the action, here’s the entire race.
August 30, 2014 at 8:30 pm
5 Year Anniversary Party WOD at Brianne’s house.
Show time – 12:00pm
Go time – 12:30pm
Congrats to David W. on his win at the Pillage the Gym competition at CrossFit Decimus.
August 29, 2014 at 8:30 pm
3 Rounds for time
30 Squat cleans (135#/95#)
Compare to 09/14/13 and post time to comments.
Paul B. has been working diligently to improve his squats and it’s paying off.
Tomorrow is the big day folks, KCF 5 Year Anniversary Party. Where has the time gone? It has been quite a ride and we are so glad you are all on the KCF party bus. We look forward to many more years of great community and amazing fitness to come.
Here are some more party details for Sunday:
Location: 1310 NE Hudson Ave, Poulsbo (<– Click here for link, look for balloons on Hwy 3)
Time: Noon until Brianne tells us to leave
Bring: A dish to share and drinks. Kayaks, paddle boards, arm floaties.
We are providing brisket and pulled chicken as well as bottled water and drinks for the kids. There will be a smoker available if you want to bring some meat of your own to cook up.
We are planning to start the WOD around 12:30pm. Despite what you may have heard through the rumor mill, there WILL NOT be swimming in the WOD. The opportunity to play in the Hood Canal does exist, and some folks may make that into a WOD, but the main WOD will not involve swimming.
Remember, at 4pm we will be putting NPGL race up on the big screen as the Phoenix Rise take on the Los Angeles Reign in Long Beach, CA. We are super excited about this, as it will be Chris’ debut as a professional athlete!
August 28, 2014 at 8:42 pm
box jumps (36″/24″)
Post time and loads to comments.
Kaley seeks a resting position to avoid a penalty lap.
School is Almost Upon Us: So To is School Lunch
It’s that time of year folks, next week, kids in the county will return to school. This means they will also return to dreaded school lunches. We have posted our disappointment with school lunch many times on this blog. Nom Nom Paleo is putting together a 7 part series on “Paleo Lunch Boxes”. No, my kids aren’t “Paleo Kids”, but I do think there are some great ideas in this series of posts. I also like the fact that she is not so absolutely rigid:
“But wait a minute! How are hot dogs even Paleo?”
Fine. They’re not technically “Paleo™,” but I’ve got nothing against convenience foods that are made from wholesome, healthy ingredients. Most hot dogs on the market are filled with all sorts of chemical additives and cast-off CAFO animal parts—we should all avoid these freaky franken-weenies like the plague. There are, however, other options.
I’m lucky to have a brother-in-law who hand-makes his own hot dogs out of grass fed beef short ribs…
…but most of the time, I just look for commercially-available wieners made with sustainably-raised grass fed beef and a few simple seasonings and spices. The two brands I buy for my family are Applegate and Fork in the Road (I don’t sweat the small amount of sugar in the latter), and you can find them in most grocery stores. (For additional recommendations for high-quality grass fed hot dogs, check out this link.)
Do what you can to get your kids to eat as healthy as possible, but don’t ever stop letting them be a kid.
Some of these lunch box ideas look good enough, I might even try them for myself.
August 27, 2014 at 8:30 pm
With a running clock, complete as many reps as possible in 1 minute of each of the following movements
Hang power snatch (75/55)
1 minute rest between rounds. Complete 3 rounds and post total score to comments.
5am’er, Phedra gets set for a snatch marathon.
Educational Opportunities Abound at KCF
Over the course of the next 2 months, we have 3 fantastic educational seminars set up for Kitsap CrossFit. These courses are a great opportunity to expand your knowledge and skill set whether you are a coach, assistant coach, aspiring coach or athlete.
CrossFit Endurance Seminar – On September 13-14 the CrossFit Endurance Trainer’s Course will be presented at Kitsap CrossFit. This 2-day course is designed for people who have interest in training for endurance events (i.e. triathlons, marathons, ultramarathons, Seattle to Portland bike rides … etc) using a CrossFit approach. The CFE approach is a very efficient manner of training that allows you to maintain all the strength and power gains associated with CrossFit while developing the endurance necessary to complete a long distance event. There are also 2 running video analysis sessions throughout the weekend. The cost for this seminar is $595 and you can register by clicking here.
Anatomy of an Athlete Seminar – On September 28th I will present and educational seminar on human anatomy and biomechanics. We will discuss basic concepts of anatomy and biomechanics as well as talk about specific regions of the body to include the hip, knee, shoulder and spine. There are also 3 breakout sessions where I will teach exercises that are useful for movement prep and even potentially rehabilitation. This course is intended for coaches as well as athletes. There is a special KCF member price of $99, the non-KCF member price is $129. KCF Members can register by clicking here.
Never Be Too Strong Seminar – On October 25-26 we will bring 2 presenters to provide a weekend full of heavy lifting and nutrition education. Kevin Cornell has teamed up with Jeremy Mullins, RD to create a fantastic weekend at a pretty amazing price. The weekend includes 4 heavy weightlifting sessions where hopefully you can pick up some tips and maybe even hit a PR or two. Jeremy will present his no-nonsense approach to nutrition that he has utilized as an affiliate owner, practicing clinical dietician and nutritional consultant. The cost for this seminar is $149 and you can register by clicking here.