Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day


October 30, 2014 at 9:02 pm

Friday 10/31/14

WOD:

EMOTM x 7 minutes
7 Hang squat cleans + 1 jerk
6 Hang squat cleans + 2 jerks
5 Hang squat cleans + 3 jerks
4 Hang squat cleans + 4 jerks
3 Hang squat cleans + 5 jerks
2 Hang squat cleans + 6 jerks
1 Hang squat cleans + 7 jerks

Men’s weight = 135#, women’s weight = 95#

Power Hour:
CrossFit Football Total
3 attempts at a 1RM in:
Power Clean
Bench Press
Back Squat
Deadlift

Post loads to comments.

"Hoagie" having a good time with the front rack kettlebell walks.

“Hoagie” having a good time with the front rack kettlebell walks.

Need Some Inspiration To Train?

Lacking the motivation to push yourself? Check out this video of Luke Erickson and I think you’ll find yourself motivated to get back into the gym and hit it hard. Need more motivation? Check out this post from Spot Me Girl: They Decided to Not Make Excuses. What Happened Next is Unbelievable

comments Comments (0)    -
October 29, 2014 at 8:30 pm

Thursday 10/30/14

WOD:

Snatch complex
1 Power snatch + 1 Hang power snatch + 1 Hang squat snatch + 1 Overhead squat
1-1-1-1-1-1-1

Post loads to comments.

Nicole has committed to being a regular 5am'er.

Nicole has committed to being a regular 5am’er.

Muscles for Marysville Update

On Monday we told you that CrossFit Marysville will be hosting the Muscles for Marysville fundraiser this Saturday. They are still hosting this event and we still encourage you all to go head up there to support their event. Having said that, we know that many of you want to participate but just can’t make it there, so, why don’t we bring the event to you. So, that’s what we’re going to do. Saturday’s programming for the 8am and 9am classes will be the Muscles for Marysville workout.

Check out this message from CrossFit Marysville for more information on the workouts:

We have created 2 separate workouts for Saturday’s event. 1 workout will be for the general public, and will be open to any people wanting to perform the workout at CFM the day of the event.

Workout 2 is going to be a tribute workout to the victims of the MPHS shooting, and will be the workout that we would like affiliates to do if they aren’t able to make it to CFM the day of M4M. It will also be the feature workout for the CrossFit Games Athletes we have coming up for the day.

Workout 1
8 minute AMRAP:
2-4-6-8-10-12…..
KB swing (53/35), Goblet squats, burpees

Workout 2
“Pilchuck”
6 rounds for time:
10 Front Squats (225/155)
24 KB swing (70/53)
14 burpee box jump overs (24/20)

Why 6, 10, 24, & 14?
6- the number of victims from the shooting
10-24-14 the day of the shooting

If you would like to make a donation click here: Muscles for Marysville

Most recent comments
  • 215# light weight babyyyyyy!

    Posted by: Rickey 5:40 pm on October 30th, 2014
  • Did this snatch complex at home.
    95-115-125-135-155-165-185

    Posted by: David M 5:36 pm on October 30th, 2014
comments Comments (2)    -
October 28, 2014 at 7:42 pm

Wednesday 10/29/14

WOD:

Front squat
5-5-3-3-1-1

Then:
15 min AMRAP
4 Turkish get-ups (53#/35#)
8 Front squats, from the floor (225#/155#)
200m Run

Post loads and number of rounds completed to comments.

Preicy gets ready to bounce out of the hole.

Preicy gets ready to bounce out of the hole.

Constantly Varied Kitchen: Deep-Dish Breakfast Pizza

I have had this recipe on my mind since I was in Korea a week and a half ago. The gym that we were teaching the Level 1 Seminar at had a video loop that was running to advertise CrossFit and part of the loop was this recipe video. It looks delicious and it looks simple, two things that are important for any recipe to become a staple in our household.

Most recent comments
  • 275 x 3 and 290 x 1. I tried 300 but I dropped that one like a bad habit. 4 rounds + 12 reps and 3/4 of a lap, but I scaled to 195#. That. Was. Hard.

    Posted by: Dan H. 8:50 pm on October 29th, 2014
  • 305# 4+8Rx.

    Posted by: Rickey 6:17 pm on October 29th, 2014
comments Comments (2)    -
October 27, 2014 at 8:30 pm

Tuesday 10/28/14

WOD:

“Jancy”
1000m Row
50 Overhead squats (44#/33#)
30 Pull-ups

Post time to comments.

Congrats to Matt Cordell for completing the Marine Corps Marathon on Sunday and is now recovering in Peru.

Congrats to Matt Cordell for completing the Marine Corps Marathon on Sunday and is now recovering in Peru.

Struggling With Pull-ups?

The pull-up is a staple in the CrossFit arsenal. Coach Greg Glassman tells a story of training the U.S. Ski Team one summer. One of the first things he noticed was that they were pretty bad at pull-ups. So, their summer training involved a lot of pull-ups, which seems a bit counter intuitive for a group of folks who do no pulling in their sport. Turns out, their next season was one of their best ever. Is it 100% due to improving their pull-ups? I don’t know, but a simple fact remains that they were better at pull-ups at the end of the summer and they skied better that winter.

Are you struggling to master this seemingly simple yet elusive bodyweight exercise? The blog, Eat to Perform posted an article titled 7 Reasons Why You’re Struggling With Pull-ups! It’s a pretty good list and I particularly think that reasons 2, 3, 6 & 7 are especially true for most.

Most recent comments
  • 6:44Rx, made up time on the pullups, but row and OHS were a struggle!

    Posted by: David M. 6:46 am on October 29th, 2014
  • 6:39Rx, Wasted precious seconds on the pullups! Grrr!

    Posted by: Rickey 7:34 pm on October 28th, 2014
  • 7:31 Rx

    Posted by: Nick R 5:14 pm on October 28th, 2014
comments Comments (3)    -
October 26, 2014 at 8:30 pm

Monday 10/27/14

WOD:

3 Rounds, each for time
250m Row
25 Kettlebell swings (53#/35#)
25 Burpees

Rest 8 minutes between rounds. Post times to comments.

Muscles For Marysville

This Saturday, November 1st, CrossFit Marysville will be hosting a benefit workout to raise money for the victims of the Marysville-Pilchuck High School shooting. This tragedy struck very close to home for the CrossFit Marysville community. If you are available, we strongly encourage you to go and support our friends at CrossFit Marysville.

Most recent comments
  • 2:42, 3:48, 3:14 Rx … I was maybe too aggressive on round one.

    Posted by: Nick R 9:17 pm on October 27th, 2014
  • 2:57, 2:59, 2:52RX BRING IT BEN MORGAN!

    Posted by: Rickey 8:28 pm on October 27th, 2014
  • 3:25, 3:26, 3:25 felt like I was slowing down the 2nd and 3rd rounds but apparently not. Lungs burning!!

    Posted by: Beth 6:21 pm on October 27th, 2014
comments Comments (6)    -
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