WOD: “Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats

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Alan demonstrates quality push-up form

We are constanstly talking about the differences in quality versus quantity.  It rings true for 3 things especially.

Number one:  The WOD.  We program our WODs to ensure that our members are getting the biggest bang for their fitness buck in terms of what they put into a workout and the expected return.  We have said that the majority of our workouts will be in the 5-15 minute range (aside from warm-up/cool-down etc) because that is the timeframe in which you can maintain a level of intensity required to produce elite fitness.  Combined with some pure strength and power days and the occasional longer WOD, we can achieve phenomenal fitness.  We also harp on form and technique.  Without proper form, you are at risk for injury.  When you fail to complete an exercise through the full range of motion, you don’t develop the target muscle groups to their full potential.  We favor quality over quantity - whiling away 2 hours on your bike or whipping through 50 half-ass push-ups does little for your overall fitness.

Number Two:  Your nutrition.  We have made it clear that whether or not you decide to go Zone/Paleo or any other change in your diet, we want you to choose quality foods.  We can’t stress enough how important it is to clean out the crap – processed foods, highly refined grains and oils can wreak havoc on your body.  And lets face it, a good number of us could stand to eat a bit less.  If we add higher quality foods into our diet, we will feel better, look better and perform better. 

Number Three: Your life.  One of things that CrossFit did for us was to make our lives better.  We had to learn to prioritize, plan ahead and make some sacrifices.  We learned that anything worth having needed to be earned.  We couldn’t expect things to just come to us.  We focused on having fun and eliminating things from our lives that were not getting us closer to our goals.  We learned that it was better to have a higher quality of life than to have a lot of things.  Our CrossFit family has grown over the last two years of our journey.  To our far away CF friends at Oceanside CrossFit, we love and miss you!  To our new CF friends at Kitsap CrossFit, we are honored to have such dedicated, quality people involved in our program!!!