Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

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April 9, 2012 at 8:36 pm

Tuesday 04/10/12

in: Workout


4 Rounds for total time
15 Back squats (165#/115#)
400m Run

Barbell will be taken to the back squat position from the floor. Rest 3 minutes between rounds. Post total time minus rest to comments.

Cap'n Dave hamming it up on the shores of Kalaloch.

My Favorite Kind of Testimonial

We just got this email from Dave Lon. telling us about the benefit that CrossFit training has had on his volunteer work. This is what we mean when we say that CrossFit, the Sport of Fitness, gets you ready for sport, work and play. As fun as it is to watch people compete and do well in the sport side of this, it’s the real-life accomplishments that really get me excited about this. Read Dave’s email and be sure to check out his photostream. Dave is clearly a talented shutterbug.

Dave’s Photostream

While many in the box are geared up for the Cross-fit Games and it seems the WODs are focused on preparation for the games, I would like to relate how the KCF workouts have affected one area of my life. I am a volunteer for Washington Trails Association and for each of the past four years have taken one week for a Volunteer Vacation to work on/repair trails at various locations throughout Washington State.

Working on trails consists of tasks such as digging trenches, shoveling or carrying buckets of gravel, using crosscut saws to cut tress that have fallen across trials, moving boulders out of the way or to a location where it would be used in building a retainer wall using shovels as lever and skid, building bridges, puncheons, and turnpikes. In the past, after a day of this work I would gobble “hiker’s candy” (ibuprofen) for the rest of the week. Each morning it would be hard to get moving because of stiff sore muscles.

This past week was filled with digging trenches, moving driftwood logs, rerouting streams, digging out ditches, carrying 12′X4″x4″ water logged pieces of lumber and filling hundreds of five gallon buckets with stones (35-50lbs) on the beach and (sumo dead) lifting over logs, crawling over these logs and repeating process, then carrying the loaded buckets 50 yards or further to the work area, I found that I was working my muscles to the point of fatigue; but, a few hours after stopping work for the day, I had recovered AND I did not need to use “hiker candy” to relieve the pain or to get moving the next morning. I credit this with the improved fitness since joining KCF.

  • Dave Lon… Beautiful photos. I particularily liked the sunset. WOW!
    Re: endurance swim workout – only timed at the 50 yds (because that’s when I could see the clock) They were at 1:00 give or take 5 seconds.
    FYI – no lap swim at NK pool between 4-5 on Tuesday. Thankfully, the guard let me swim and informed me after I was done.
    I love the relaxed, tired feeling after swimming. There is no “beat up” feeling like after impact activities. I did break the 3 hour rule and do the WOD at 5.

    Posted by: Beth 7:56 am on April 11th, 2012
  • 7:59 w/135 and running the driveway at the station which I guessed to be close to rx.
    Crossfit Endurance: 6 rounds 1 min on(95%)/1 min off on the stationary bike. Keep up the good work Dave.

    Posted by: Kurt 9:02 pm on April 10th, 2012
  • 9:02 plus 1 extra round for “fun” with Ben. Way to go Dave, that’s awesome!

    Posted by: Mike 5:27 pm on April 10th, 2012
  • Awesome Dave!

    Posted by: Brandi 11:32 am on April 10th, 2012
  • Dave Lon this is great!!! You are a hoot!!

    Posted by: Corri O 7:44 am on April 10th, 2012
  • Dave thank you for your volunteer work so that the rest of us can enjoy our state’s amazing parks.

    Posted by: Kirsten 7:21 am on April 10th, 2012
  • 11:18- 2:45,2:54,2:41,2:58

    Posted by: Tcubed 6:23 am on April 10th, 2012
  • Way to go Dave! I have found Crossfit techniques usefullat work on many occasions.

    Posted by: Robb 9:04 pm on April 9th, 2012
  • You are awesome Dave! I can’t wait to hear about your adventures!

    Posted by: Bri 9:00 pm on April 9th, 2012
  • Dave Lon. – Thanks for all the goodies you’ve cooked me over the past couple of months. I am ashamed to admit that I downed FOUR of your paleo treats in one evening. Keep up the good work in the box and the kitchen!

    Posted by: Joni 8:58 pm on April 9th, 2012
  • Way to go Dave. It looks like a fun way to use your crossfit expertise. Tell me more when you get back……………

    Posted by: Hal Martinez 8:51 pm on April 9th, 2012

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