WOD:

Rest day

Cal, representing KCF on the East Coast.

WOD:

“You Be The Coach” – Matt C.
Front Squat
5-4-3-2-1

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

Post loads and time to comments.

Somehow, it seems that Chris is pulling a fast one on his sled pushes.

The Saints Go CrossFit

I have had this conversation and witnessed this conversation multiple times in person and on the interwebs. Tell me if it seems familiar to you.

Hater: I think CrossFit is just a fad.
CrossFitter: Why do you say that?
Hater: Well, if it is so effective, why aren’t there any professional athletes doing it?
CrossFitter: Uhhh … ummm. Let me get back to you on that one.

Have you ever found yourself in that situation? Well, truth is, there are plenty of Pro athletes that are doing CrossFit. During last year’s Olympics we talked about some Olympians who were utilizing the CrossFit methodology. Now it appears that the New Orleans Saints are drinkin’ the Kool-Aid.

Coach Sean Payton has incorporated the program into the Saints’ strength and conditioning during this off-season. Peyton utilize CrossFit himself and saw such great benefit that he decided to add it to his team’s training.

The high-intensity CrossFit workouts that helped Payton get into the best physical shape of his life have inspired a new approach to the Saints’ offseason workout program.

The Saints’ new workouts now include both the rapid series of various high-intensity workouts, but also the spirit of competition that CrossFit promotes.

So, the next time you find yourself in one of these conversations, you can simply point the Hater in the direction of this article. Of course, truth be told, it doesn’t mean a damn thing to me if pro athletes are doing CrossFit or not. I know that this program has me in the best shape of my life and it’s the most fun I have ever had being consistent with a fitness program. That’s all the validation I need.

You can read the entire article here: Sean Payton brought back high-intensity attitude and high-intensity workouts to New Orleans Saints

WOD:

3 Rounds for time
400m Run
30 Kettlebell snatches (53#/35#)
20 Pull-ups
10 Handstand push-ups

Power Hour:
Individual Regional Event 7
4 Rounds for time
2 Rope climbs
100ft Run
4 Squat cleans (225#/135#)
100ft Run

Post times to comments.

Steve J. fights for full depth in in the wee hours of the morning.

On The Horizon

If you haven’t taken a look at the Events Board lately, you should … it’s pretty full. Here’s a quick run down of some of the things that are coming your way in the next few weeks.

Saturday, May 18: Viking Fest Road Race – No CrossFit Kids class or Oly class this day
Friday, May 24: Friday Night Lights – 6pm Throwdown WOD and party. Bring drinks and snacks/food. Adults only.
Monday, May 27: Memorial Day WOD – Starts at 10am and we’ll go until everyone is done. Show up early to warm-up.
Friday, May 31 – Sunday, June 2: North West Regionals at the ShoWare Center in Kent. Buy your tickets here.
Saturday, June 8: Jump Rope Clinic – Starts at 11am, no Oly class. This clinic is already full. We’ll schedule another one.
Saturday, June 22: Poulsbo Beer Run – Proceeds benefit the Survive & Thrive program

WOD:

50-40-30-20-10 reps for time
Wall balls (20#/14#)
Double unders
Sit-ups

Post time to comments.

Sara P. hits the knee position on a pause clean pull.

3 Reasons Why CrossFit Might Save Your Life

Tabata Times recently published an article discussing how CrossFit could save your life if you are 40. (Functional at 40: Why CrossFit Just Might Save Your Life) Everything they list is very true and I believe totally applicable regardless of your age.

The 3 reason they list are: Diet, Exercise and Community.

The exercise part is obvious, it’s CrossFit, a fitness program. Many of us were already involved in and passionate about some sort of fitness program before starting CrossFit. Those who weren’t knew they were entering into a fitness facility. It’s the other two that they may not have known came with the package.

Prior to starting CrossFit we (Amy and I) followed a rather typical endurance athlete diet. We seemed happy on it, performed reasonably well and basically didn’t know any better. We had friends who ate like us and trained like us who were taking statins and various other meds and we didn’t think twice about it because that’s what you do … right? Now we enter into the CrossFit world and we have completely changed our diets and can hardly name one person who is part of our inner circle who takes a statin (or isn’t well on their way to getting off of them). We are healthier in every sense of the word.

It goes without saying that community is huge with CrossFit, especially at Kitsap CrossFit. During my heavy triathlon training days I did some group rides and ran with friends, but the bulk of my training was solo. I’m still good with some solo training, but I now have a much bigger circle of like-minded friends who keep me grounded and motivated.

Has CrossFit saved my life? I don’t know, but I can say that I am in a better place physically and emotionally than I ever have been before. I’m sure that will translate into a long and healthy life.

WOD:

21-15-9 reps for time
Sumo deadlift high pulls (95#/65#)
Front squats (95#/65#)
Bar facing burpees

Post time to comments.

Josh, squinting because of the sun in his eyes or grimacing from the overhead walking lunges?

KCF Coach Tip of the Week – Sharpen your Knives

I am always blown by the number of people I know who don’t own a sharp knife. The experience of cooking is made infinitely worse by dull knives. It is also true that a sharp knife is actually much safer than a dull knife.

If you have crappy dull knives in your kitchen, start by buying new knives. Quality knives can be a bit expensive. You don’t have to buy the whole set at once. Figure out what you use most often and buy a nice one of those. Then piecemeal the rest of your set together when you can.

Once you have some good knives, learn to keep them sharp. It literally just takes a few second to get a nice sharp edge on your knife before using it. Check out this video and you should be good to go. It’s also a good idea to get your knives professionally sharpened every once in a while, it will make a world of difference.