WOD:

Down and Back Chipper
50 box jump overs (24″/20″)
25 Toes to bar
50 Wall balls (20#/14#)
25 Ring dips
50 Wall balls (20#/14#)
25 Toes to bar
50 Box jump overs

There is a 25 minute time cap on this workout. Post time to comments.

WOD Demo: Chris’s heat starts at 3:58:00 in this video

Nice plank, Kaley.

Mission: Regionals 2015

Did you get fired up watching the 2014 Reebok CrossFit Games? We certainly did and it definitely stoked our competitive fire. To be honest, our competitive fire has been stoked since we got a team into Regionals back in 2012. That year we literally had no expectations of making it to Regionals. Now that we have made it once, we really want to get a team back. It was such a great rallying point for the gym. We had a huge crowd at Regionals that year, all wearing the same shirts and cheering our team on with serious gusto. IT. WAS. AWESOME.

We really thought we would get a team qualified for Regionals in 2013 and 2014, but the reality was, we just didn’t have the depth. For the first time since we opened, 5 years ago, we genuinely feel that we now have the depth to earn a return trip to Regionals. So, to that end, we have formed a Regionals Team Competitors Group.

This Competitors Group has been formed primarily using results from the 2014 Open. We simply took the top 8 men and top 8 women and created a preliminary team. This group of folks have received some additional programming to be done during Open Gym times and they are encouraged to attend Oly Classes frequently. We are also occasionally holding Competitor training sessions on Sundays to get the current team to work together and push each other. We feel that the by keeping the group small this will give us the best opportunity to control training and drive results. We have 7 months to prepare for next year’s Open and maybe 9 months to prepare for Regionals. It seems like a long ways away, but it will be here before we know it and we want to be as prepared as possible.

While we are excited for this group, it still doesn’t detract from our primary mission which is to provide the highest quality training to EVERY ONE of our members at Kitsap CrossFit. We love competition, but it IS NOT our primary mission. We are equally as excited about every one of our other programs at KCF: KCF Kids, Mission:Fit, KCF Seniors as well as our regular group classes. We just hope that this provides one more opportunity to help further develop and foster the great sense of community we have here.

WOD:

Freddy’s Revenge
5 Rounds for time
5 Jerks (185#/125#)
10 Burpees

Then:
Work up to 1RM Split jerk

Compare to 07/05/13 and post time and load to comments.

Impromptu Running Clinic

I know this is kind of short notice, but I find myself with a weekend at home and I thought I would throw together a Running Clinic. It’s summer and the weather is beautiful for running, but are you doing it as efficiently as you could be? Come to the box this Saturday from 1-3pm and we’ll analyze your technique and give you some tips and tools to make some improvements. We’ll include some video analysis, a breakdown of good running technique and then a boatload of drills to get you on the road to more efficient movement.

To ensure that all attendees get the appropriate level of attention they deserve, we will limit enrollment to just 20. The clinic will cost a whopping $10 (cash only) and is open to KCF members only. If demand is high we will plan another clinic to catch those who are unable to make this one.

I’ll post a sign-up sheet at the desk.

WOD:

2014 Master’s Run Rope Event
5 Rounds for time
400m Run
2 Legless rope climbs

There will be a 20min cap on this workout. Post time to comments.

Archived footage of Run Rope – (Chris’ heat starts at 2:52:35 on this video)

Hammer catches some air.

KCF Seniors: Fitness For Baby Boomer Generation & Beyond

Have you seen our KCF Seniors Class? It’s a pretty amazing thing to watch. We have a pretty solid group of folks between 60 – 82 years old hitting WODs 2 times per week. Several of these are ladies who have completed the Survive & Thrive program and now want to continue to build their fitness through CrossFit.

This class is designed for anybody who is part of the “more mature” population and is looking for a comprehensive fitness program that will focus on teaching them how to use functional movements to build strength, power, endurance, stamina, flexibility and all the other 10 general physical skills. It meets on Tuesdays and Thursdays at 10am. If you know someone who might be interested show them this video and then have them drop into a class some time.

WOD:

Squat total
15 minutes for a 1 RM max Overhead squat
15 minutes for a 1 RM max Front Squat
15 minutes for a 1 RM max Back squat

Post loads and total to comments.

Your Attempt Defines Your Success

(This post was written by Shannon M and sent to us via email. We felt it conveys a powerful message, one that we wanted to share with you all. The photo mentioned in the post is the one above.)

CrossFitters proudly say that we cheer on the person to finish last just as much, if not more, than the person who finishes first. I have witnessed this at competitions, Kitsap CrossFit, and in my own garage with both friends and people I have never met. Having been on the cheering side, I know the encouragement is genuine. I am proud of them and inspired by their effort and struggle to do something they may have once thought beyond their capacity.

Last month I was competing on a team with David at the Whiskey Throttle Throwdown and I was on the receiving end of the cheering. We made it to the final WOD that included 20 hang power snatches at 83 pounds; a weight that I struggle to squat snatch even once. As the WOD progressed and teams finished they gathered around the remaining teams to cheer them on until I was the only person left working. I ran out of time. I finished last. I was disappointed in myself, embarrassed, and had the hosting box not been next door to a wine tasting room I would have been in tears. To me, I had failed. Even worse, I had let down my teammate and Kitsap CrossFit family.

A week later photographs of the Throwdown were posted. There are a series of me taken late during the final WOD and one specifically where Brandi is in the background cheering. At this point my failed attempts exceeded those that were successful and it was clear I would be finishing last. Yet you wouldn’t know it by looking at her reaction, nor would you realize it looking at the remaining photographs. It reminds me that finishing first does not define success in CrossFit. Similarly, finishing last does not define failure. We recognize that success is far beyond the traditional. It’s an attempt, an effort, and a breaching of the comfort zone and by this I had far from failed.

WOD:

Rest day

David M. seeks refuge between the bumpers after another all out effort.

Ben Holingshaus: Tickle Monster

CrossFit Games Announcer and world champion arm-wrestler, Ben Holingshaus welcomes the athletes to the CrossFit Games and breaks the ice a bit.