WOD:

“KCF”

4 Rounds for time
50m Overhead walking lunges (45#/25#)
25 Bumper plate push-ups

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

Our one and only, Kavita.

Grow Your Own Food

When I am talking to folks about, one of the first things I recommend is to eat whole foods in their most natural state. You would never pick up a stalk of broccoli and think, “I wonder what’s in this?”

You might wonder, “What’s on this?” For the most part though, you know what’s in it, it’s just broccoli.

You can eliminate the “What’s on it,” question by growing your own veggies. If the thought of starting your own garden intimidates you, just check out this article from NPR.

On Your Mark, Get Set, Grow: A Guide To Speedy Vegetables

WOD:

EMOTM x 15 minutes
1 Squat clean + 1 Hang squat clean

Power Hour:
400m Run
10 Snatch (135#/95#)
400m Run
20 Overhead squat (135#/95#)
400m Run
30 Power cleans (135#/95#)
400m Run
40 Front squats (135#/95#0
400m Run

Post loads and times to comments.

Amber make another rope climb look easy.

Poulsbo Beer Run: Register Now!

It’s still a few months away, but registration for the fall Poulsbo Beer Run is currently under way. You’ll recall that the fall PBR is dedicated to a program that is near and dear to our hearts, Survive & Thrive. The Fall PBR will be held on Saturday, August 23rd.

New to the area or just never heard of the PBR? The simplest way to sum it up is “4 Miles – 4 Breweries”. This year a new stop has been added, so in addition to running to the 3 breweries that are located within Poulsbo: Valholl, Slippery Pig and Sound, a 4th stop has been added at Envy Bar & Grill. You start at one brewery, run to each of the others, having a beer along the way. In addition to having a great time you help raise funds for the 12 week Cancer Survivor fitness program we are a part of known as Survive & Thrive.

The event sells out every year, don’t delay, sign up now. As a special bonus, those who sign up before May 1 will be entered into a drawing and may end up having their registration fee refunded.

Click here to Register: Poulsbo Beer Run registration

WOD:

For time
21 Deadlifts (275#/165#)
9 Muscle-ups
15 Deadlifts (275#/165#)
6 Muscle-ups
9 Deadlifts (275#/165#)
3 Muscle-ups

Post time to comments.

Congrats to Kaley for earning her CrossFit Level 1 Trainer Certificate.

UN-Reno: All About the CrossFit

WOD:

3 Position snatch
(1 High hang + 1 Mid-thigh + 1 Floor) x 5

Rest as needed between sets. Post loads to comments.

First family photo.

Welcome Camden Team Trogdon

We want to wish a hearty congratulations to Brad and Jennifer on the birth of the beautiful baby boy, Camden Team Trogdon. Camden was born on Monday the 14th at 6:50pm and weighed in at 6.95 ready pounds and was 19 3/4″. All are doing well and should be headed home soon. Glad they were able to celebrate this together before Brad heads out to sea.

We wish you all well Trogdon family and can’t wait to meet the little guy.

WOD:

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

Then:
3 Rounds for time
50 Kettlebell swings (53#/35#)
25 Burpees onto 45# bumper plate

Post loads and time to comments.

Isaac makes a successful ascent during the “Big Mike”.

Row 2400 Miles For Time and For A Cause

A San Francisco couple is taking on a big task and a big cause. Meredith Loring and Sami Inkinen are going to row from San Francisco to Hawaii, a distance of 2400 miles. Their cause is to raise awareness about the danger of sugar in the diet.

They are backed by a pretty impressive support team which includes a Stanford and MIT trained nutrition expert, and an internal medicine physician and exercise physiologist. In addition to training on the water in their boat and on ergs, they are also working the strength and conditioning side at TJ’s Gym, a CrossFit affiliate in Northern California.

If you’d like more information or if you want to support their cause check out their website: www.FatChanceRow.org