Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

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January 2, 2014 at 9:30 pm

Friday 01/03/14

in: Workout

WOD:

30 front squats (155#/105#)
Then:
9-6-3
Jerk (155#/105#)
Muscle-ups

Target finishing time is 5-8 minutes.

Power Hour:
100 Double unders
5 Snatches (185#/125#)
80 Double unders
4 Snatches
60 Double unders
3 Snatches
40 Double unders
2 Snatches
20 Double unders
1 Snatches

Target finishing time is 10-15 minutes.

Post times to comments.

Brad T goes overhead with 185# to finish off his first Oly Meet.

Brad T goes overhead with 185# to finish off his first Oly Meet.

Winter Nutrition Challenge

Who’s ready for a Nutrition Challenge? Starting on Monday, January 13th we are going to launch our Winter Nutrition Challenge. We have done lots of different types of challenges over the years here at Kitsap CrossFit. To keep it fresh and interesting … and hopefully motivating … we have come up with a unique twist to this challenge.

The Winter Nutrition Challenge will be a 60-Day Paleo Challenge (starting January 13th and ending March 13th). If you are unclear as to what Paleo means, come to the Nutrition Seminar on Sunday at 1pm and we’ll help you figure that out. For a primer, check out “What is Paleo?” post on the Paleo Plan website.

For those of you who are interested we will do bodyweight and body circumference measurements. It’s not a requirement of the challenge, but it is definitely recommended, as they are indicators of success throughout the Winter Nutrition Challenge. (Notice I said indicators. That’s it, weight and inches lost don’t tell the whole story) There will also be some performance measures. I’m not going to tell you what those are just yet. Suffice it to say, there will be some workouts repeated that you will be able to use as an indicator of success also.

There is no cost to enter the Winter Nutrition Challenge. There are also no prizes, except for the improved health that you are going to enjoy as a result. There is, however, an incentive. This is the twist I mentioned earlier. The Winter Nutrition Challenge is 60 days long. Everybody will start the challenge with a 1200 Burpee balance. Every day that you are compliant with the challenge you get to take 20 burpees out of your account. When the Winter Nutrition Challenge concludes, we will give you the opportunity to “zero out” your burpee account balance. So, if you are 100% compliant with the challenge you will have a 0 balance at the end of the challenge. If you have 5 cheat days during the challenge you will owe 100 burpees. Make sense? Are you motivated to remain compliant?

  • 8:21 rx on the wod and 10:01 rx on the hour of power

    Posted by: Ben 7:50 pm on January 3rd, 2014
  • I will take Dan’s suggestion of replacing squat cleans for burpees, since burpees are not a deterrent for me.

    Posted by: Brooke 10:42 am on January 3rd, 2014
  • Thanks for keeping it interesting!:) One of the main reasons I love crossfit…and especially KCF:)

    Posted by: Corri Girl 7:25 am on January 3rd, 2014

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