WOD: Rest Day
Big Week
The past week saw a lot of activity at Kitsap CrossFit. Let’s take a moment to reflect and realize why we need to get some good rest today and get ready for next week.
The Open House on Tuesday was a great event. Our current members came out and put on a great display and then stuck around to enjoy some great food. We had several people stop by and jump in on the WOD action. They all seemed to “enjoy” the experience.
There were some huge performances throughout the week also. Wednesday we tackled “Nancy” for the first time. I love that WOD and was definitely inspired by seeing everybody dig deep to keep those barbells overhead. Friday we got creative with our Baseline workout and decided to make a pyramid out of it, nearly doubling the work. For many this came just a few weeks after doing the original Baseline WOD. Everybody put up impressive numbers with some hitting the Baseline split as much as 30 seconds faster than their original time with still enough gas in the tank to go hard for the second half of the WOD. Then on Saturday we took on ”The Chief”. Such a challenging WOD, this one will break you down. From what I could see everybody was putting all they had into it and there were several bodies scattered about the gym floor afterward.
Special mention needs to go out to Richard who took full advantage of his unlimited membership and came in to hit a WOD every day this week. We actually don’t recommend this type of training schedule as it is very demanding on the body and if done over the course of several weeks could really break you down. When Richard came in on Saturday he was definitely feeling the build up of the week’s work, but he was able to suck it up and go hard on “The Chief”. We’ll see how he feels come tomorrow.
You’ll notice some nice looking updates to the gym when you come in this week. Amy and I spent all day Saturday painting and we’re going in this morning to finish up the Pro Shop. The place looks great and we’re really excited for you all to see it.
Great work this week. Enjoy this rest day and be prepared to repeat your performances next week and every week to follow.
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Stumbled Upon
As I recall the last time Dan did the “Filthy Fifty” in O’Side he hit sub 20min… completely smoked it
I’ve only done the filthy 50 once and it was killer!.. But great. I’m looking forward to this weeks work. I’m still sore from last weeks WODs, but pumped to workout with you all this week. See you tomorrow!
Oh yeah (and ouch)… I feel the Filthy Fifty coming…
One of these days we have to do the following WOD that was posted on the main CF site today. Oh yeah!!!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders