WOD:

Rest Day

The Nutrition Seminar with Jeremy Mullins yesterday was a phenomenal learning experience. Update will soon follow. In the meantime, learn what not to do by reading this post.

**We are closed today due to the Nutrition Seminar with Jeremy Mullins.

Home WOD:

50-40-30-20-10
Squats
Sit-ups
Run 100m after each round.

Post time to comments.

Are You Pumped Up Now?

The quest to find the Fittest on Earth in 2012 begins in just 26 days. Kitsap CrossFit will be part of that quest. Last year more than 20 KCF athletes participated in the worldwide event known as The Open. Registration for The Open begins on February 1st and competition begins on February 22nd. You can log in and create your account now and then you’ll be one step closer to helping the Kitsap CrossFit team qualify for a spot at Regionals.

**Schedule Reminder – No classes tomorrow due to the Nutrition Seminar

WOD:

“Annie R U Ok”

21-15-9
Row (calories)
Thrusters (65/45)
Sumo deadlift high pull (65/45)
Burpees
Med ball cleans (20/14)
Wall Balls (20/14)

Compare to 04/27/10 and post time to comments.

Power Hour:
For time
Deadlift (10000#/7000#)
25 muscle-ups
choose your own weight, partition reps as needed.

Corri, showing of the results of her hard work at the weightlifting classes.

Scotch Eggs

I have been wanting to make these tasty looking little egg nuggets for a long time. While perusing Mark Daily Apple today I saw this recipe and just had to post it. Can’t get much more Paleo or as he calls it, Primal than eggs and sausage. You do have to be careful on the sausage. Many are just loaded with crap, so read the label before purchasing. Don’t be surprised if you see these at an upcoming Paleo Bites Sale. Speaking of…our next Paleo Bites Sale will be held on Saturday, February 4th. The proceeds will go to Stephen’s House on Bainbridge Island.

Click here for Mark’s Scotch Eggs Recipe.

**Schedule Reminder – NO classes on Saturday due to the Nutrition Seminar.

WOD:

Box Squats
2-2-2-2-2-2-2
Move the bar quickly, 1-2 min rest between sets @ approximately 70-80% of 1 rep max.

Then:
3 Rounds NOT for time
HEAVY sled drag across gym
20 UNBROKEN toes-to-bar (penalty for coming off of the bar is 1 minute in the bottom of a squat)

Post loads and number of penalties served to comments.

KCF Athlete Profile – Dave (aka D-Lo)

Age: 54

Occupation: DOD Pipefitter Supervisor

First CrossFit WOD: Something with way too many Wall balls, I just remember the ball hitting me in the face over and over, and hearing that voice saying “get your butt down.”

First thought after First CrossFit WOD: I had been looking for something for a while, so I knew that this was it. I remember leaving the box in a hurry, getting to the stop lights and trying to breathe, my lungs were on fire. Even then I couldn’t wait to get back.

Before CrossFit I did: I lifted and ran with my friend. This was fine until it started taking 2-3 hrs per workout. We talked and looked in the mirrors quite a bit. I miss them but can’t get them in the box. They are still trying to get into good enough shape to try Crossfit.

Favorite CrossFit exercise: Hero WODs do it for me. I just can’t pick one. They are all very special to me, knowing what was given by each and every one of them.

Least favorite CrossFit exercise: One legged bench lunges (aka split squats), they are from the devil himself.

I love Kitsap CrossFit because: I love what CrossFit/Kitsap CrossFit has done to change my view of life. Having my 24 year marriage break up, crushed me. I had no confidence and little to do with others for quite a while. KCF opened doors to a fresh look at physical fitness and my health has never been better. Friends I‘ve made are people that I really enjoy seeing every day. Seeing the efforts/improvement in each of the members just helps me to push a little more.

Most surprising accomplishment: How this sport has humbled me, not what you were looking for but true. I thought I would rock this shit. Well, little over a year and it’s still kicking my butt. I love it!

Short Term Goals: Get better at all the most common movements, I want to learn how to do them and why we do them the way we do.

Long Term Goals: I am going to coach! And I’m going to do it well. I played sports and loved it, but coaching was my thing and it’s the one thing missing in my life right now.

Hobbies: If I had a key to the box you know where you would find me, Crossfit is it for now. Hope to get my garage set up soon.

Favorite food: Warm and prepared by others.

Freestyle: (share something interesting we haven’t covered) I just want to say thank you to the coaches and other members who have reached out to encourage me. I hope at some point, since meeting me, I have done the same for you. 3, 2, 1, Go!

WOD:

Hang power clean
3-3-3-3

Then:
“DT”
5 Rounds for time
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks

Compare to 5/24/11 and post max load and time to comments.

Ross gets extra encouragement from...himself?

Why You Got Fat