July 28, 2010 at 7:44 pm » Comments (0)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time: Kettlebell Swings (1.5/1.0 Pood) Burpees Pull-ups Box Jumps (24″/20″) Post time to comments. CrossFit in the Mainstream Media For those of you who come in here week in and week out, I don’t have to tell you what a great thing [...]

July 27, 2010 at 8:34 pm » Comments (5)

WOD: Front Squat 3-3-3 Then: Max Reps @ 75% Bodyweight Skillwork: Pull-ups & Pull overs Post loads and reps to comments. The Good Fight – Fight Gone Bad 5 Kitsap CrossFit is proud to join the fundraising effort known as Fight Gone Bad 5. On Saturday, September 25th we will participate in this nationwide effort [...]

July 26, 2010 at 9:08 pm » Comments (6)

WOD: “Tummy Ache Tabata” Toes-2-Bar V sit-ups Bumper Plate sit-ups (45#/25#) GHD Sit-ups After your 8th round of 20 seconds, you have 10 seconds to transition to the next movement. Post total of all 4 movements to comments. Crazy Tough Mean Broads? (More great words from Lisbeth Darsh of CrossFit Watertown.  Click the link above [...]

July 25, 2010 at 8:49 pm » Comments (9)

WOD: 21-15-9 reps for time: Clean & Jerk (135#/95#) Burpee Pull-ups Post time to comments. Don’t Overthink It It’s not too much of a stretch to say that many of the movements we teach at Kitsap CrossFit are complex. These movements can be unbelievably frustrating to learn and can take hundreds or even thousands of [...]

July 24, 2010 at 9:10 pm » Comments (1)

WOD: Rest Day Congrats to the Vales We would like to send out a great big congratulations to Jeff and Charity Vale, owners of CrossFit Snohomish. They welcomed a new little boy into their family this week, Tate Dean Vale, born on July 22nd. If you would like to read his vital stats and athlete [...]

July 23, 2010 at 10:11 pm » Comments (3)

WOD: 3-Person Teams –15 min AMRAP 200 m Run Push Press (45#/33#) Box Jumps (24/20) One team member will run 200 m. In the time it takes for the runner to complete 200 m, the other members will do as many reps as possible for push press and box jumps. Rotate through for 15 minutes. [...]

July 22, 2010 at 9:00 pm » Comments (5)

WOD: 4 x 400m Run 2 min recovery between sprints Then: Weighted Pull-up 3 Rep max Post run splits and pull-up load to comments. What is CrossFit? This video pretty much sums it up. (courtesy of www.crossfit.com)

July 21, 2010 at 9:01 pm » Comments (3)

WOD: “The Widow Maker” Every minute on the minute for 20 minutes 5 Cleans (115/85) 5 Push Jerks (115/85) 5 Push-ups When you fail to complete a round on the minute, continue to complete as many rounds as you can for the duration of the 20 minutes. Compare to 2/09/10 and post the number of [...]

July 20, 2010 at 8:27 pm » Comments (2)

WOD: 21-15-9 Pendlay Rows (135#/95#) Ring Dips Broad Jump Whip-Ups Post times to comments. Show Us Some Love We work our butts off to make sure that you work your butts off, now show us some love.  It’s time to vote  for your favorites in North Kitsap and we hope you vote for yours truly.  [...]

July 19, 2010 at 9:37 pm » Comments (9)

WOD: “Jackie” 1000m Row 50 Thrusters (45#/33#) 30 Pull-ups Compare to 3/20/10 and post time to comments. Fit Kids = Smart Kids A recent study presented at the American College of Sports Medicine’s annual meeting showed a definite link between physical fitness and academic achievement. In a nutshell, kids who performed better on fitness tests [...]

July 18, 2010 at 8:12 pm » Comments (3)

WOD: Deadlift 5-5-5-5-5 Then: 4 Rounds for Time of 50 Double Unders 50 Squats (12 minute cap) Post loads and time to comments. Failure IS an Option Who watched the CrossFit Games this weekend? I can tell you that the laptop was fired up and running all weekend long at our household. The free live [...]

July 17, 2010 at 9:21 pm » Comments (0)

WOD: Rest Day Make sure you catch the finals of the CrossFit Games going on in Carson, CA.  Catch all the action on live streaming HD video…click here.   It may not be CrossFit, but this is a pretty darn cool video.  I’d say he displays some coordination, agility and balance for sure.

July 16, 2010 at 9:44 pm » Comments (1)

WOD: It’s Christmas in July… “12 Days of Christmas” 1 100 m sprint 2 Clean & Jerk (155#/115#) 3 Chest to bar pull-ups 4 Clapping push-ups 5 Box jumps (30″/24″) 6 GHD sit-ups 7 Ring dips 8 MBC (20#/14#) 9 KBS (1.5/1.0) 10 V sit-ups 11 Wall balls (20#/14#) 12 Broad jump push-ups If you [...]

July 15, 2010 at 9:12 pm » Comments (9)

WOD: The 80′s Party WOD 7 Rounds of Sumo Deadlift High Pulls (95#/65#) Kettlebell Step-Ups (24″/20″ @ 1.5/1.0 Pood) Knees-to-Elbows Each round is 90 seconds, complete 30 seconds of work at each station with no break between exercises.  There will be 30 seconds rest between rounds.  One point is given for each rep. Add your points [...]

July 14, 2010 at 8:31 pm » Comments (4)

WOD: Back Squat 3 Rep Max Then: 7 min AMRAP 25 Double Unders 5 Handstand Push-ups Post max load and number of rounds to comments. Amazing CrossFit Success Story We just stumbled across this unbelievable success story which is occurring just across the water at CrossFit Seattle. Dave Werner, the owner of CrossFit Seattle has [...]

July 13, 2010 at 8:21 pm » Comments (8)

WOD: Complete the following in 15 minutes: 800m Run Then – As Many Rounds as Possible of: 3 Turkish Get-ups each arm (1.5/1.0 pood) 5 Deadlifts (275#/185#) 7 Bar Jumps (20″/16″) Post number of completed rounds to comments. Athlete Spotlight: An Interview with Brandy Littler (7/3/10) By Caroline Roberts How did you get started in [...]

July 12, 2010 at 8:59 pm » Comments (4)

WOD: 5 Rounds of: Floor Press 4-6 reps then 3 reps of Inverted Ring Support with slow lowering Rest as needed between sets.  Post loads to comments. Fresh Produce Drop Zone It’s official, we are now a pickup location for the Full Circle Farms CSA Program (Community Supported Agriculture).  This means you can sign up to [...]

July 11, 2010 at 9:28 pm » Comments (5)

WOD:  “Nancy” 5 Rounds for time 400 m Run 15 Overhead squats (95#/65#) Compare to 3/24/10 . Post times to comments. Our kids are about to get stronger and smarter. We already know that our kids want to do CrossFit, just like their moms and dads. They enjoy hanging from the pull-up bars, mimicking our overhead [...]

July 10, 2010 at 9:01 pm » Comments (1)

WOD: Rest Day Kids & Weight Lifting I’m sure we’ve all heard various opinions on kids and weight lifting. Those of us at the CrossFit Kids Certification this weekend have been given some ammunition to argue against the naysayers. Here’s a short post on the subject which I think significantly adds to the confusion.  So [...]

July 9, 2010 at 9:10 pm » Comments (11)

WOD: 3 Rounds for time: 250m Row 75 Double Unders 25 Whip-ups Post time to comments. KCF Schedule Reminder Hey gang, just wanted to take a moment to review the schedule. We have recently had people showing up for a WOD at times that we don’t have a class. There’s no bigger bummer than showing [...]

July 8, 2010 at 9:07 pm » Comments (5)

WOD: “Blink 182″ 2 Rounds for Time: 15 Box Jumps (24″/20″) 15 Kettlebell Swings (1.5/1.0 Pood) 15 Pull-ups 15 Toes-2-bar 15 Clapping Push-ups 15 Power Snatch (95#/65#) 1 Muscle-up or Rope Climb Post time and your favorite Blink 182 song to comments. Hot Hot Heat Sorry, but just have to throw out another temperature related [...]

July 7, 2010 at 8:38 pm » Comments (12)

WOD: Alternating Tabatas Wall Balls (20/14) & Box Jumps (20″/16″) Ring Rows & Burpees 10m Sprints & Squats For this workout you will perform 20 seconds of all out work of the first movement, rest 10 seconds and then perform 20 seconds of all out work on the second movement. This pattern will continue until [...]

July 6, 2010 at 8:11 pm » Comments (0)

WOD: Shoulder Press 1RM Push Press 3RM Push Jerk 5RM Begin with shoulder press and work up to your 1 rep max. From there go to push presses to find your 3 rep max. Finally, continue with push jerks working up to a 5 rep max. Then: (Skill work) Skin the Cats Post loads to comments. [...]

July 5, 2010 at 8:55 pm » Comments (5)

WOD: 2 Rounds for time: 200m Run with 45#/25# Bumper Plate (BP) as follows: Run to corner 1 and do 20 push-ups on the plate Overhead Walking Lunges to corner 2 and do 20 BP Cleans Run to corner 3 and do 20 BP shoulder presses Overhead Lunges to corner 4 and do 20 BP [...]

July 4, 2010 at 8:31 pm » Comments (7)

WOD: Handstand Push-up Ladder + Front Squats 18 minutes, on the minute Minute 1 – 1 HSPU / 5 Front Squats (155#/105#) Minute 2 – 2 HSPU / 5 Front Squats Minute 3 – 3 HSPU / 5 Front Squats repeat this cycle for the remaining 15 minutes Penalty for failing to complete 18 minutes [...]

July 3, 2010 at 8:23 pm » Comments (6)

WOD: Rest Day Happy 4th Nothing too deep today. Just want to take a moment to wish everyone a Happy 4th of July. Take some time today to reflect on the things that we are fortunate to have and the freedoms we enjoy. Also, take some time today to rest and recover. If you happen [...]

July 2, 2010 at 8:48 pm » Comments (5)

WOD: “1776″ In teams of 4 Complete the following for time: 444 Tuck Jumps 444 Kettlebell Swings (1.5/1.0) 444 Push Press (75/55) 444m Wheelbarrow Races (watch the whole video) Only 2 team members can work at a time.  Reps do not have to be evely distributed.  For the wheelbarrow race a total of 44 ten meter [...]

July 1, 2010 at 8:53 pm » Comments (9)

WOD: 3 Rounds for Time 25 Medicine Ball Cleans (20#/14#) 25 Box Jumps (24/20) 25 GHD Sit-Ups 25 Ring Rows Post times to comments. Ready to start Paleo??? At the end of December, we threw down a gym-wide challenge to join Caroline in her quest to eat Paleo for 30 days. Since then, she and [...]

June 30, 2010 at 8:30 pm » Comments (2)

WOD: “Hamburger Neck” 400m Run 40 Behind the neck Push Jerks (115#/75#) 400m Run Post time to comments. CrossFit Endurance Cert Recap & Preview As many of you know, and as evidenced by the not so flattering picture of me, I spent this past weekend in Minneapolis, MN attending a CrossFit Endurance certification course. The [...]

June 29, 2010 at 8:39 pm » Comments (8)

WOD: Deadlift 3-1-5-1-3 If it’s feeling good, go for 1 rep and 3 rep PRs on the last 2 rounds. Then: 1 mile run Time Trial – hard core all out effort! Post loads and time to comments. Goal Board – Revisited We are now halfway through the year 2010. Hard to believe, I know, [...]

June 28, 2010 at 8:22 pm » Comments (5)

WOD: Snatch 3-3-3-1-1 Then: 6 minutes of alternating Maximum Reps efforts of Double Unders Burpees With a running clock perform as many double unders as possible the first minute, then immediately perform as many burpees as possible the second minute. Continue this pattern for a total of 6 minutes. Post max load and total reps [...]

June 27, 2010 at 9:12 pm » Comments (9)

WOD: Bumper Plate Medley 7 rounds for time (45#/25#): 8 bumper plate squat cleans 10 bumper plate push press 12 bumper plate overhead lunges Compare to 12/1/09. Post time to comments. Return Visit We found out this weekend that Angela and McKenna will be gracing our presence with a 5 week visit in August. We [...]

June 26, 2010 at 9:10 pm » Comments (0)

WOD: Rest Day  Super Salmon A Boston based company is attempting to get FDA approval to market and sell genetically engineered salmon.  This farmed salmon can apparently grow at twice the rate of traditional farmed Atlantic salmon. This happens thanks to the addition of a gene from a distant cousin of salmon whose growth hormones don’t stop production in cold [...]

June 25, 2010 at 9:37 pm » Comments (1)

WOD: AMRAP 15 minutes 50 m Sprint 10 Squats 50 m Sprint 10 Pull-Ups 10 Push-Ups 10 Sit-Ups Post rounds to comments. Ah, Summertime… What’s coming in the summertime at KCF? For starters, we are moving forward on becoming a host site for Full Circle Farm very quickly. We had a great response to this [...]

June 24, 2010 at 9:26 pm » Comments (3)

WOD: Back Squat 4x 4-6 Floor Press 2x Max reps @ Bodyweight Post loads to comments. Going Heavy (From the Archives 10/22/09) Many people mistakenly believe that CrossFit is nothing but high intensity, metabolic conditioning workouts that always end in people lying in a sweaty heap on the floor after the WOD. They fail to [...]

June 23, 2010 at 9:19 pm » Comments (4)

WOD: Tabata (yippee!!) 10 m Sprints L- Ring Supports Medicine Ball Cleans V Sit-ups Who’s up for a parade? Kitsap CrossFit is going to have a presence in the Bainbridge Island 4th of July parade. You are all welcome to join us for this event. “Texas” will be driving his big ‘ol truck with our [...]

June 22, 2010 at 8:09 pm » Comments (10)

WOD: “DT” 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Weight: Men 155#, Women 105# Post time to comments. Kill That Voice (This post is borrowed from Lisbeth Darsh of CrossFit Watertown. We couldn’t have said it any better ourselves.) I saw this great t-shirt from CrossFit CapOp: It just [...]

June 21, 2010 at 9:13 pm » Comments (8)

WOD: Shoulder Press 3 rep max Then: Max rep Push Press 3/4 bodyweight Skill work: Pull Ups Anyone want some organic veggies? Full Circle Farm is a CSA (community supported agriculture) from Snoqualmie Valley that delivers organic produce all over Washington state. We are looking into becoming a host site for vegetable box delivery. One of [...]

June 20, 2010 at 8:12 pm » Comments (6)

WOD: For Time: 500 m Row 21-15-9 Hang Power Snatch (75#/55#) Knees-to-Elbows 400m Run Post time to comments. Yummy Lookin’ Chicken Amy and I went over to Snohomish this weekend to attend the Grand Opening of CrossFit Snohomish’s new box. They have been rocking their garage for the past 2 years and now have moved [...]

June 19, 2010 at 8:30 pm » Comments (1)

WOD: Rest Day Happy Father’s Day This video post seems very apropos considering this is likely how many of us fathers will spend today. Doesn’t get any better, does it?

June 18, 2010 at 9:48 pm » Comments (8)

WOD: 300 Double Unders for time 10 Squats every minute on the minute Post time to comments. The Games One month from now the World’s Fittest Athlete will be crowned: CrossFit Games 2010. Check out the latest promo video that was released last week. This gets my blood pumpin’!

June 17, 2010 at 9:05 pm » Comments (4)

WOD: 5 Rounds for time: 3 Muscle-ups 6 Deadlifts (275#/185#) 12 Box Jumps (30″/24″) Post time to comments. Not-so Endangered Species Chalk Monkey: are you one? Wondering what the hell a chalk monkey is? Check out this post from CrossFit Fort Meade to find out.  Now, don’t get us wrong, we strongly encourage the judicious [...]

June 16, 2010 at 8:53 pm » Comments (9)

WOD: Thruster Ladder (aka Death by Thrusters) With a continuously running clock, you will complete 1 thruster the first minute. Two thrusters the second minute. Three thrusters the third minute and so on for a total of 20 minutes, or until you are unable to complete the required number of thrusters. When you fail to [...]

June 15, 2010 at 8:30 pm » Comments (5)

WOD: Pendlay Row 3 Rep Max Then: 10 min AMRAP 5 Sumo Deadlift High Pulls 10 Pendlay Rows 15 Decline Push-ups (feet on the barbell) Mens weight 95#, Women’s weight 65# Post loads and completed rounds to comments. Paleo Ice Cream I was craving Emily’s amazing coconut milk ice cream  last night.  Below is her [...]

June 14, 2010 at 8:51 pm » Comments (6)

WOD: 5 Rounds for max reps of: 1 strict pull-up 1 Kipping pull-up 1 L-pull-up Rest 3-5 min between rounds Then: 4 Rounds for time 50 Squats 400m Run Post pull-up totals and time to comments. Performance Nutrition – Where do you start? by Amy Hollingsworth (Editor’s Note – this is from the archives, 11/5/09.  [...]

June 13, 2010 at 8:12 pm » Comments (7)

WOD: Overhead Squat 3-3-3-3-3 Compare to 4/26/10 and post loads to comments. Incentivized Eating Rewarding kids for eating healthy food…is it a good idea? I know that it’s probably not a good idea to tell my 5 year-old “If you eat your _______ (fill in the blank – healthy food), then you can have _______, [...]

June 12, 2010 at 8:05 pm » Comments (2)

WOD: Rest Day It’s Soccer Time I’m not really a soccer nut, but tis the season of the World Cup. In keeping with the theme, check out the video to see some amazing goals. That’s some serious accuracy and power, 2 of the 10 recognized physical skills that comprise fitness.

June 11, 2010 at 8:40 pm » Comments (3)

WOD: 4 x 5 min AMRAPs Complete as many rounds as possible of the following movements in 5 minutes. 5 Ring Dips 5 Ring Rows 5 Toes to Bar ________________________________ 10 Medicine Ball Cleans (20/14) 10 Box Jumps (20/16) 10 Sumo Deadlift High Pulls (75/55) ________________________________ 15 Whip-ups 15 Sit-ups 15 Lunges ________________________________ 5 Pull-ups [...]

June 10, 2010 at 9:17 pm » Comments (5)

WOD: Bear Complex 5 Rounds, 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rest between rounds as needed. Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load [...]

June 9, 2010 at 8:48 pm » Comments (8)

WOD: Back Squat 5-5-3-3-3 Then: 150 Burpees for time (yes, you read that correctly One Hundred Fifty!) Post loads and time to comments. You’re Too Old For CrossFit I can’t tell you how much that sentiment drives me crazy. Throughout my career as a physical therapist I have heard time and time again people say [...]

June 8, 2010 at 8:23 pm » Comments (11)

WOD: Max Height Box Jump Then: On the minute x 12 minutes 2 Power Cleans (185#/115#) 5 Chest-to-Bar Pull-ups If you fail to complete a round on the minute, continue until you complete that round. Rest as needed and then continue working to complete as many rounds as possible with the time that remains. Post [...]

June 7, 2010 at 8:49 pm » Comments (5)

WOD: Jerk 3-3-1-1-1 Then: 4 Rounds for time 10 Pistol Squats (5 each leg) 20 Kettlebell Swings (1.5/1.0) 30 Push Press (45#/33#) Post loads and time to comments. Help Yourself in 5 Help Yourself in 5 is a web series on MSN hosted by the Biggest Loser star trainer, Bob Harper. In theory, it’s a [...]

June 6, 2010 at 8:30 pm » Comments (8)

WOD: 1K Row Then: Deadlift (225#/155#) max reps in 90 seconds Handstand Push-ups max reps in 90 seconds Deadlift (225#/155#) max reps in 60 seconds Handstand Push-ups max reps in 60 seconds Deadlift (225#/155#) max reps in 30 seconds Handstand Push-ups max reps in 30 seconds There is no defined rest period between movements. Transition [...]

June 5, 2010 at 8:28 pm » Comments (3)

WOD: Rest Day And now for a little Sunday inspiration. Watch and be amazed.

June 4, 2010 at 9:30 pm » Comments (1)

WOD: 100 Double Unders 10 Burpee Box Jumps (24″/20″) 20 Ring Push-ups 30 Wall Balls (20#/14#) 40 Power Cleans (95#/65#) 30 Wall Balls (20#/14#) 20 Ring Push-ups 10 Burpee Box Jumps (24″/20″) 100 Double Unders This WOD was found while researching WODs on the CrossFit Park City blog. If it’s good enough for “Speal” then [...]

June 3, 2010 at 9:02 pm » Comments (11)

WOD: “Mindi’s B-day WOD” Shoulder Press 3 rounds of 4-6 reps. If you complete 6 reps or more you must increase the weight on the next round. Then: 2 Rope Climbs 60 Walking Lunges 40 Sit-ups 20 Burpees 1 Rope Climb 30 Walking Lunges 20 Sit-ups 10 Burpees Post loads and time to comments. Ever [...]

June 2, 2010 at 8:30 pm » Comments (7)

WOD: WYW (Work Your Weakness) Then: 3 x 5 min AMRAP 5 Sumo Deadlift High Pull 5 Power Snatch 5 Overhead Squats Weight for men is 95# and women is 65#. There will be a 2 minute rest between 5 minute cycles. You will begin where you left off from the previous cycle. Post total [...]

June 1, 2010 at 8:37 pm » Comments (7)

WOD: As many rounds as possible in 10 minutes: 25 Double Unders 10 Power Cleans (115/75) Then: Front Squat Medley Max Reps at 135/95, 95/65 and 65/45 Post rounds and reps to comments. My First Attempt at Ribs For some reason I have always shied away from cooking ribs. I guess I have heard too [...]

May 31, 2010 at 8:09 pm » Comments (6)

WOD: Deadlift 3-3-3-3-3 Skill work: Turkish Get-up work up to 5 TGUs per side Post loads to comments. KCF News & Events New Class Time – We have just added a new class to the schedule. It’s so fresh it’s not even on the schedule on the website yet, it will be soon though. The [...]

May 30, 2010 at 8:40 pm » Comments (6)

WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred [...]

May 29, 2010 at 10:03 pm » Comments (0)

WOD: Rest Day Talk to me Johnnie John Welbourn, former NFL lineman, creator of CrossFit Football , founder of Paleo Brands, and “star” of the 2008 CrossFit Games has an interesting new blog. It’s called Talk To Me Johnnie. It’s basically a “letters to John” type forum, where he submits answers to the wide variety [...]

May 28, 2010 at 9:01 pm » Comments (3)

WOD: “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups Compare time to 2/16/10 and post to comments. Weight Standards for Law Enforcement Officers? Should law enforcement officers be subjected to weight standards?  A new program in Mexico City is taking aim at police officers’ expanding waistlines.  Interestingly enough, the entire country is experiencing an obesity epidemic similar to the US.  [...]

May 27, 2010 at 8:17 pm » Comments (5)

WOD: “Noah’s Ark” Performed in teams of 2 2 Rounds for time: 800m Row (each person rows 200m at a time) 80 Wall Balls (20/14) 80 Sumo Deadlift High Pull (95/65) 80 Burpee Partnerettes For this workout each team will start with rowing, with each person rowing 200m at a time. The wall balls, SDHP [...]

May 26, 2010 at 8:32 pm » Comments (4)

WOD: Floor Press 5 sets 4-6 reps Rope Climb between sets Then: 3 Rounds skill work GHD Sit-ups Double Unders Good Stress vs. Bad Stress Is there a difference?  We continuously hear about the negative impact on health when people are under a lot of stress.  We all have things in our lives that are out of [...]

May 25, 2010 at 9:12 pm » Comments (7)

WOD: Alotta Tabata Jumping Lunges Ring Rows Bumper Plate Sit-ups (45#/25#) Squats Kettlebell Swings (1.5/1.0 pood) For each movement in this workout you will perform 8 rounds of 20 seconds of work followed by 10 seconds of rest. Each 20 second effort should be all out. Write down your lowest rep count for any individual [...]

May 24, 2010 at 8:59 pm » Comments (11)

WOD: 3 Rounds 500m Row 15 Front Squats (155#/105#) 10 L Pull-ups Post time to comments. Memorial Day WOD As we all know, Memorial Day is the day that we remember and honor those who have paid the ultimate sacrifice and died while in our nation’s service. The CrossFit community has always held those who [...]

May 23, 2010 at 8:18 pm » Comments (5)

WOD: 4 Rounds for time: 50 Double Unders 50 Squats Then: Deadlift 5-5-5-5 Post time and loads to comments. BOGO Chicken Deal I have to give a local business shout out. Central Market is running a great deal on Free-Range Whole Chickens. They are Buy One, Get One Free. I picked up 2 good sized [...]

May 22, 2010 at 8:39 pm » Comments (1)

WOD: Rest Day Great weightlifting video from the IWF

May 21, 2010 at 6:45 pm » Comments (6)

WOD: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees This WOD is courtesy of CrossFit.com. Compare your time to those who posted on 4/27/2010. This one was so good they did it again, 3 days later, in reverse order. Hmmm…who’s coming in on Tuesday? Compare yourself to [...]

May 20, 2010 at 9:18 pm » Comments (3)

WOD: Thruster 3-3-3 Then: 21-18-15-12-9-6-3 Medicine Ball Cleans (20/14) Knees-to-elbows From the KCF Archives As I sit here trying to figure out what to post so I can go to bed, it seems only fitting to revisit this classic post from last year. What’s the WOD???!!! How many of you are checking the WOD the [...]

May 19, 2010 at 9:35 pm » Comments (4)

WOD: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger [...]

May 18, 2010 at 8:23 pm » Comments (7)

WOD: 2 x 500m Row – All out efforts!! Then, for time: 2 Clean & Jerk (155#/105#) every minute on the minute 200 Double Unders For this workout you will begin by performing 2 clean and jerks. For the remainder of the minute you will perform as many double unders as possible. At the top [...]

May 17, 2010 at 8:45 pm » Comments (14)

WOD: Front Squat 3-3-3-1-1 Then: “Randy” 75 Power Snatches (75#/55#) Post loads and and time to comments. And now for something totally ridiculous Those of you where at the gym on Friday, will surely recall the nasty overhead squat/double-under WOD. This WOD was featured as the first WOD for the individual competitors at this weekend’s [...]

May 16, 2010 at 8:30 pm » Comments (8)

WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20/16″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is [...]

May 15, 2010 at 8:33 pm » Comments (0)

WOD: Rest Day Coconut Water Very interesting post on Paleo Chix about the many uses and benefits of Coconut Water.

May 14, 2010 at 9:46 pm » Comments (7)

WOD: 5 Rounds for time: 400m Run 15 Kettlebell Swings (1.5/1.0 pood) 15 Whip-ups Post time to comments. You Call That Fitness? While we are not advocates of bad mouthing specific training methodologies or fitness facilities, you have to admit that there are lots of things out there in the fitness industry that just make [...]

May 13, 2010 at 8:30 pm » Comments (9)

WOD: 3 Rounds for time: 10 Overhead Squats (135#/95#) 50 Double Unders This is the first event for this weekend’s Northwest Regional Qualifier for the 2010 CrossFit Games.  Come on in and test your skills against the best the Northwest has to offer.  This is sure to be an epic WOD! Post time to comments. [...]

May 12, 2010 at 8:53 pm » Comments (5)

WOD: Push Press 3-3-3-3-3 Then: “Death by 20m” With a continuously running clock you will complete ONE 20m sprint the first minute. Two sprints the 2nd minute. Three sprints the 3rd minute, and so on for 10 minutes or until you are unable to complete the required number of sprints. When you fail to complete [...]

May 11, 2010 at 9:19 pm » Comments (9)

WOD: “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats Compare results to 10/15/09 and post to comments. Speaking of Insulin Sensitivity – Got Cinnamon? In yesterday’s post we discussed how just one night of poor sleep could totally gunk up your body’s response to the hormone [...]

May 10, 2010 at 9:10 pm » Comments (8)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then: 3 Rep Max Perfect Form Deadlift Any rounding of the spine negates the lift. Compare Baseline time to 2/23/10 and/or your  Intro and post to comments. Sleep and Insulin This is a big deal! A recent study soon to be published in [...]

May 9, 2010 at 8:33 pm » Comments (2)

WOD: Power Snatch 2-2-2-2-2 Then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Sumo Deadlift High Pull (135#/95#) Clapping Push-ups Post loads and time to comments. CrossFit – Just for the young bucks? Many people believe that high intensity fitness programs, such as CrossFit are not appropriate for…hmmm, how should I put this…let’s [...]

May 8, 2010 at 8:42 pm » Comments (2)

WOD: Rest Day Upcoming Events Looking for something to do next weekend? If you feel like watching some great Crossfit action, consider going to watch the Northwest CrossFit Regional Qualifiers. They are taking place at the Puyallup Fairgrounds and they will no doubt be fantastic. If you can’t make it down there, they will be streaming live [...]

May 7, 2010 at 9:29 pm » Comments (7)

WOD: As a team complete as many reps as possible in 20 minutes: Rowing (calories) Medicine Ball Cleans 200m Run Teams will consist of 4 members. One team member will run 200m. The other members will row, perform medicine ball cleans or rest for as long as the runner is running. When the runner returns [...]

May 6, 2010 at 8:41 pm » Comments (5)

WOD: “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135#/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Hold the sugar, extra fat please Whenever I talk about food at my day job I end up biting [...]

May 5, 2010 at 8:41 pm » Comments (7)

WOD: For time: 200m Run 21 Deadlifts (225#/155#) 21 Pull-ups 200m Run 15 Deadlifts 15 Pull-ups 200m Run 9 Deadlifts 9 Pull-ups 200m Run Post time to comments. Kitsap CrossFit Athlete Profile – Brandi (Plank Owner, Coach in Training) Name: Brandi Exarhos  Age: 37 Occupation: Legalized drug pusher (and educator) for Eli Lilly First CrossFit [...]

May 4, 2010 at 8:36 pm » Comments (8)

WOD: 3 Rounds of 4-6 reps: Pendlay Row Pistol Squats (4-6 each leg) Rest 30 seconds between rows and pistols. Rest 3 minutes between rounds. If you are able to perform 6 reps then increase the weight on the next round. Then: Every minute on the minute for 8 minutes – 20m Bear Crawl Max [...]

May 3, 2010 at 8:46 pm » Comments (7)

WOD: 5 cycles to failure of: 1 Shoulder Press 1 Push Press 1 Push Jerk Men’s weight 95#, women’s weight 65#. Perform 1 shoulder press, followed by 1 push press and then 1 push jerk to complete 1 round. Continue to cycle through until you are unable to complete the repetition. Rest as needed between [...]

May 2, 2010 at 9:10 pm » Comments (8)

WOD: 7 Rounds for time: 7 Thrusters (115#/80#) 14 Kettlebell Swings (1.5/1.0 pood) 21 Double Unders Post time to comments. A Little Help From Our Friends When we say our goals out loud we tend to be more successful in reaching them. When you recruit your friends to help keep you on track , it takes [...]

May 1, 2010 at 11:13 pm » Comments (2)

WOD: Rest Day or Eugene Marathon or Roots Rock Forest 5K Post results to comments. Running Crazy Today a group of KCFers are running the Eugene Marathon, or the half marathon. This will be a first for many. Why do we run? So many of us do it because it is a way to get [...]

April 30, 2010 at 11:07 pm » Comments (1)

WOD: ***We are closed today so this one is on your own… Enjoy!!! May Day Shuffle 5 rounds for time: 100 m Sprint 10 Burpees 100 m Sprint 10 Tuck Jumps 100 m Sprint 10 Jumping Lunges Post times to comments. CrossFit Increases Work Capacity This is the mumbo jumbo we learn at the Level [...]

April 29, 2010 at 9:11 pm » Comments (4)

WOD: 500m Row 2 Rounds of: 30 Push Press (65/45) 20 Ring Rows 10 Broadjump Push-ups 400m Run Post time to comments. Big Time CrossFit Success Story Here’s a great story from CrossFit Durham in North Carolina (Oh yeah, Caroline, let’s hear it for NC). This woman has lost 110 lbs over the last 1 [...]

April 28, 2010 at 8:36 pm » Comments (3)

WOD: Deadlift 5×5 Tabata 10 m sprints Toes to Bar Push-ups Post loads and Tabata reps to comments. Race Day Nutrition Bagels, oatmeal, english muffin, Clif Bar, PB & J, bowl of cereal, banana, oh and about a quart of Gatorade (after a couple of cups of coffee)…that pretty much sums up my view on [...]

April 27, 2010 at 9:09 pm » Comments (6)

WOD: 1 Minute Maxes Pull-ups Double Unders Ring Dips GHD Sit-ups Hang Power Snatch (75#/95#) Box Jumps (20/16) 2 minute rest between each max effort. Post total reps for each max effort to comments. Ego Check – (revisited) This is a resurrected post from 10/09/09.  We have lots of new faces in the box, and [...]

April 26, 2010 at 8:36 pm » Comments (3)

WOD: “Annie r u ok?” 21-15-9 reps of: Rowing (cal) Thrusters (65#/45#) Sumo Deadlift High Pull (65#/45#) Medicine Ball Cleans (20#/14#) Burpees Wall Balls (20#/14#) Compare results to 11/17/09 and post to comments. Race Week Nutrition We are officially 5 days and a wake-up from the Eugene 1/2 Marathon/Marathon bonanza. Many of you are probably [...]

April 25, 2010 at 8:30 pm » Comments (5)

WOD: Overhead Squats 3-3-3 and Max reps at 3/4 bodyweight Post loads and reps to comments. CrossFit is Hard CrossFit is full of complex multi-joint movements that are necessary for improving fitness. These movements can not be mastered in one session. Your progress in CrossFit relies on your foundation, how you learn and develop the [...]

April 24, 2010 at 8:56 pm » Comments (4)

WOD: Rest Day 7 Days and Counting Okay Marathoners and 1/2 Marathoners, 7 days until the race, are you ready? I’m sure many of you are wondering what the hell you should do this week with regard to training. Should you be tapering? Well, yes and no. We’re not tapering in the classic sense. Under [...]

April 23, 2010 at 8:35 pm » Comments (8)

WOD: “Damy” 5  5-minute rounds/ 1 minute rest between rounds 5 Cleans (115/85) 5 Push Jerks  (115/85) 5 Push-Ups Post total rounds to comments. This WOD was our going-away gift at Oceanside CrossFit. It is a cross between Championship Fight Gone Bad and the Widow Maker. Enjoy!! Why is Crossfit not an aesthetics program? We [...]

April 22, 2010 at 8:46 pm » Comments (7)

WOD: Front Squat 4 x 4-6 reps If you are able to complete 6 reps, then you increase the weight on the next round. Then: 10 minute AMRAP 25 Double unders 5 HSPU Post loads and number of rounds to comments. 45 Day Zone Challenge – Day 9 – Who’s Hungry? I know you can’t [...]

April 21, 2010 at 8:52 pm » Comments (6)

WOD: “Nicole” 20 min AMRAP 400m Run Max Rep Pull-ups Post number of rounds and total number of pull-ups to comments. Women and the Sport of CrossFit We know that sports are important for all kids. Historically boy’s and men’s sports have taken center stage, but participation and opportunities for girls and women are continuously [...]

April 20, 2010 at 8:43 pm » Comments (5)

WOD: Floor Press 2-2-2-2-2 Then: 50 Reps for time Hip Extensions Medicine Ball Cleans Post loads and time to comments. This is Your Brain. This is Your Brain on CrossFit. As I was driving to my day job on the way from the gym yesterday morning I caught the tail end of this report on [...]

April 19, 2010 at 9:58 pm » Comments (10)

WOD: CrossFit  Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Three attempts at each lift to reach your max. Post total to comments. A little perspective, Zone style. For those of you who went  Paleo in January and are now giving Zone a shot you may have noticed that your yummy [...]

April 18, 2010 at 9:02 pm » Comments (8)

WOD: 2K Row Then: Skill Work Muscle-up/Ring Dips Post time to comments. Sweat + Community + Knowledge This is a great post from CrossFit Catalyst in Canada. It was recently featured on the CrossFit Affiliate’s Blog. This post says it all, enjoy. Is CrossFit Hardcore? CrossFit doesn’t look like your workout. No, it doesn’t. There [...]

April 17, 2010 at 10:27 pm » Comments (10)

WOD: Rest Day Dr Oz Follow-up Last week we posted about a patient following a low-carb, high-fat diet who had significantly improved his health and was asked to appear on the Dr. Oz show.  When he showed up it turns out he was counseled by Dr. Dean Ornish who advocates a high-carb, low-fat diet to improve [...]

April 16, 2010 at 8:39 pm » Comments (14)

WOD: Amy’s Birthday WOD 3 Rounds 400m Run 17 Chest-to-bar Pull-ups 37 Wall Balls (20/14) What’s the significance of the numbers? Well…the date is 4/17…so 400m run and 17 C2B’s. What about 37…ummm…would you believe me if I said it’s random? Ask Amy, I’m not sure I’m at liberty to discuss the significance of that [...]

April 15, 2010 at 8:37 pm » Comments (6)

WOD: 5 Rounds 10 Deadlift (225/155) 10 Box Jumps (24/20) 10 Toes to Bar This was the first WOD in the Online Qualifier for the 2010 CrossFit Games. Post time to comments. CrossFit and The Zone Check out the two videos below to hear Nicole Carroll, CrossFit HQ Director of Training, talk about how and [...]

April 14, 2010 at 8:42 pm » Comments (5)

WOD: Clean & Jerk 3-3-3-1-1 Then: 10-9-8-7-6-5-4-3-2-1 KB Swings (1.5/1.0) Goblet squats Post loads and times to comments. Day One – Zone Challenge It also happens to be the day when your taxes are due. We hope you are ready for both. On Tuesday night we reviewed the basics of the Zone Diet. In a [...]

April 13, 2010 at 8:43 pm » Comments (3)

WOD: 4 x 500m Row Then: Handstand Practice – 2 min total handstand Post row times to comments. Measuring Success: (This is a repeat post from 12/23/09. With the kickoff of the 45 Day Zone Challenge coming tomorrow, this seemed like a very appropriate topic to discuss again. Bear in mind though that your measurements [...]

April 12, 2010 at 8:53 pm » Comments (11)

WOD: 20-15-10 Bumper Plate Thrusters (25#/15#) Overhead Lunges across gym and back 20-15-10 Bumper Plate Burpees (25#/15#) 200m Bumper Plate Run (25#/15#) For this WOD you will perform 20 thrusters, then do lunges across the gym and back. You will then do 20 burpees with the bumper plate over your head when you jump and [...]

April 11, 2010 at 8:57 pm » Comments (3)

WOD: Back Squat 3-3-1-1-1 Then: 6 minute AMRAP 750 m row Wall Balls (20/14) Post load and Wall Ball score to comments. On the Fringe For the most part, people who are not familiar with CrossFit think our views on fitness and nutrition are borderline crazy. It is easier to get people on board with [...]

April 10, 2010 at 8:45 pm » Comments (4)

WOD: Rest Day. Shop for Zone Challenge. Should our kids go on the Zone? This question gets asked at Nutrition certs and Level 1 certs all the time. The answer is no.  But we should be talking to our kids about nutrition. They should know the basics. They should eat protein at every meal. They [...]

April 9, 2010 at 8:41 pm » Comments (5)

WOD: “Francy” 2 Rounds for time: 21 Thrusters (75#/55#) 21 Pull-ups 400m Run 15 Overhead Squats (75#/55#) Compare time to 11/28/09 and post to comments. What is the Zone? The Zone Diet is one which prescribes a macronutrient content of 40% carbohydrates, 30% protein and 30% fat. It helps you calculate this 40/30/30 breakdown by [...]

April 8, 2010 at 9:08 pm » Comments (10)

WOD: Power Snatch 3-3-3 Snatch Balance(video courtesy of CrossFit.com) 2-2-2 (Complete all sets of Power Snatch before moving on to the Snatch Balance. Take 3 minutes rest between sets) Then: Alternating Tabata Kettlebell Swings Kettlebell High Pulls Complete 16 rounds of 20 seconds of work followed by 10 seconds of rest where each 20 second interval [...]

April 7, 2010 at 9:06 pm » Comments (11)

WOD: (From CrossFit.com 4/7/10) For Time: 500m Row 150 Double Unders 50 Burpees Post time to comments – compare to the main site A New-trition Challenge – The Zone For those of you who were around in January, you may recall the Paleo Challenge.  Many of you had great success and continue to experience great [...]

April 6, 2010 at 8:49 pm » Comments (10)

WOD: Push Press 5-5-5-5-5 Max Reps Knees-to-elbows between sets Then: 40-30-20-10 Jumping Pull-ups Walking Lunges Post max loads, K2E reps and time to comments. The Problem with Nutrition Research It’s not a very bold statement to say that nutrition research is very complex and very, very confusing to the typical American consumer. It seems on [...]

April 5, 2010 at 9:03 pm » Comments (12)

WOD: Bear Complex 5 Rounds of 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press (Men’s weight 115#/Women’s weight 75#) Approximately 3 min rest between rounds. Note: The Power Clean and Front Squat must be distinct and separate movements. The Front Squat and the Push Press can be [...]

April 4, 2010 at 8:31 pm » Comments (2)

WOD: Deadlift 3-3-3-3-3 Then: 8 minute Clapping push-up and V Sit-up ladder. Every minute on the minute perform 5 clapping push-ups followed by 5 V sit-ups. Add 5 V sit-ups each additional minute. For example – on minute 1 perform 5 clapping push-ups and 5 V sit-ups, on minute 2 perform 5 clapping push-ups and [...]

April 3, 2010 at 9:48 pm » Comments (5)

WOD: Rest Day Easier Done Than Said Got this post from the Sweet Cheeks Food Blog on the CrossFit LA site. I loved the idea of this post, so the “Easier Said Than Done” is borrowed directly from their blog. The recipe is mine. Easier SAID than done: Fran (Duh.) Laundry (Ugh.) Wall balls (Ouch!) [...]

April 2, 2010 at 9:06 pm » Comments (8)

WOD: 5 Rounds for time 20 Pull-ups 10 Turkish Get-ups (1.5/1.0 Pood) 5 Handstand Push-ups Post time to comments. The Kipping Pull-up Here’s a great instructional video on the kipping pull-up.  To the uninformed the kipping pull-up appears to be a form of cheating.  The uninformed see the pull-up as purely a strength building exercise.  [...]

April 1, 2010 at 9:20 pm » Comments (9)

WOD: “Smokehouse Relay” For time: 10 burpees 100 thrusters** 10 burpees 100 sumo deadlift high pulls 10 burpees 100 push press/jerk 10 burpees 100 front squats WOD performed in teams of 2.  Both team members must complete the 10 burpees prior to beginning barbell repetitions. Only 1 team member is allowed to perform barbell reps at [...]

March 31, 2010 at 10:59 pm » Comments (8)

WOD: “Hell-en” 10 Rounds for Time: 800 m run 42 KBS (2.0/1.5) 24 Chest to Bar Pull-ups Post time to comments. HAPPY APRIL FOOL’S DAY – Here’s the real WOD: “Helen” (video courtesy of CrossFit.com) 3 Rounds for Time of: 400m Run 21 Kettlebell Swings (1.5/1.0) 12 Pull-ups Post time to comments.

March 30, 2010 at 9:20 pm » Comments (3)

WOD: Overhead Squat 10-10-10 Then: Skill Work Muscle-up/Ring Dip Post loads to comments. Do-it-yourself Sports Drink Many of you are in the homestretch of prepping for the Eugene Marathon (4 1/2 weeks to be exact). Many of you marathon hopefuls are also following a paleolithic lifestyle. Fueling for this type of endeavor while staying true [...]

March 29, 2010 at 8:34 pm » Comments (13)

WOD: 5 Rounds for time 40 Double Unders 30 Box Jumps (24″/20″) 20 Kettlebell Swings (1.5/1.0) Post time to comments. Parent (Lead) by example As the photo above demonstrates, our children quickly become interested in and involved in the things their parents are interested in and involved in. The best thing we can do as [...]

March 28, 2010 at 8:26 pm » Comments (8)

WOD: Shoulder Press 3-3-3-3-3 Then: Tabata Row Push-ups Sit-ups Post loads and reps to comments. Do you need to walk the walk to talk the talk? The surgeon general is following Michele Obama’s lead on the Let’s Move campaign to reduce childhood obesity. But the surgeon general is obese herself. Does that make her any [...]

March 27, 2010 at 9:54 pm » Comments (6)

WOD: Rest Day Our new warm-up routine

March 26, 2010 at 8:26 pm » Comments (6)

WOD: 4 total cycles of 5 minutes Run 200m With time remaining in the 5 minute cycle complete as many rounds as possible of: 3 Pull-Overs 7 Burpees 1 minute rest between cycles Post total number of rounds to comments. Paleo in the NFL Having spent a couple of years around high level athletes, many [...]

March 25, 2010 at 8:45 pm » Comments (3)

WOD: 100 Double Unders 3 Rounds – men use 75#, women use 55# 21 Sumo Deadlift High Pull 15 Power Snatch 9 Shoulder Press 50 Double Unders Post time to comments. Food Revolution Please, please, please watch Jamie Oliver’s new show tonight. DVR this series. Let’s get processed crap out of our schools and homes. [...]

March 24, 2010 at 8:27 pm » Comments (8)

WOD: “Grace” 30 Clean & Jerks (135#/95#) Then: Deadlift 5-5-3-3-1 This WOD’s for you Cade! Post time and loads to comments. A Repeat Appearance Okay, we know, Cade was the feature photo yesterday, but that was before we got the bittersweet email Wednesday morning that necessitated a change in plans. Early yesterday morning we received [...]

March 23, 2010 at 8:47 pm » Comments (2)

WOD: “Nancy” 5 Rounds 400m Run 15 Overhead squats (95#/65#) Post time to comments.  Cleaning up our kids’ diets Kids nutrition is definitely a hot button topic. The First Lady is taking on the obesity epidemic with her new Let’s Move campaign. This isn’t a new idea. Years ago we learned of Two Angry Moms [...]

March 22, 2010 at 8:51 pm » Comments (4)

WOD: 4 Rounds with Descending Recovery Box Jumps (24″/20″) Power Cleans (135#/95#) Wall balls (20#/14#) With a continuously running clock, complete as many repetitions as you can of each exercise in one minute. After completing the 3rd minute of each round you will rest as follows: After round 1 – 1 minute rest After round [...]

March 21, 2010 at 8:59 pm » Comments (4)

WOD: Jerk (video courtesy of www.crossfit.com) 5-5-3-3-1 Then: 10 Rounds or 15 min AMRAP of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Post Load and time/rounds to comments. Stalled weight loss? Have your weight loss efforts slowed or even come to a halt? A lot of you experienced weight loss after starting Paleo, but now [...]

March 20, 2010 at 9:19 pm » Comments (9)

WOD: Well deserved Rest Day! “Jackie” Challenge Results & Recap Wow, what a day! Absolutely gorgeous for the first day of Spring in the Pacific Northwest, we couldn’t have aked for better weather. We had a great turnout, and everybody came and absolutely gave it their all, from here to Hawaii. We couldn’t be more [...]

March 19, 2010 at 9:31 pm » Comments (6)

WOD: “Jackie” 1000m Row 50 Thrusters (45#/33#) 30 Pull-ups The Jackie Challenge Finals, it’s on like a pot of neckbones! Two months of hard training comes down to this. Who’s going to demonstrate the greatest improvement and take home the cash prize??? Post time to comments. Stamina vs. Endurance What’s the difference between stamina and [...]

March 18, 2010 at 9:07 pm » Comments (7)

WOD: “Luck of the Draw” 5 Rounds 100m Sprint Draw 2 cards and perform the required number of reps Spades = Kettlebell Swings Clubs = Medicine Ball Cleans Hearts = Double Unders Diamonds = Burpees 2-10 = face value Jacks = 12 reps Queens = 13 reps Kings = 14 reps Aces = 15 reps [...]

March 17, 2010 at 9:04 pm » Comments (9)

WOD: Back Squat 5×5 Warm-up to a weight that is about 70% of your 1RM. Hold that weight constant for all 5 sets with 90 seconds rest between sets. Then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Sumo Deadlift Highpull (115#/75#) V Sit-ups Post load and time to comments.  Athletes [...]

March 16, 2010 at 10:13 pm » Comments (8)

WOD: Pendlay Rows 5-5-5-5-5 Then: Dimel Deadlifts 2 x 10 Then: 10 min AMRAP 40m Sprints 10 Box Jumps (24/20) 5 Ring Push-ups Farm Subsidies We have talked about the problem of federal dollars going to farming, with over $20 billion a year going to fund cheap grain crops, yet a whopping $0 that go [...]

March 15, 2010 at 8:50 pm » Comments (6)

WOD: 5 Rounds 300m Row 5 Thrusters (135#/95#) 7 Chest-to-bar pull-ups 2 min rest between rounds. Post fastest and slowest times to comments. “Jackie” Challenge Finals & BBQ This Saturday we will hold the Grand Finale of the “Jackie” Challenge. You have all been busting your butts over the last two months and it is [...]

March 14, 2010 at 9:22 pm » Comments (6)

WOD: Cleans 3-3-3-3-3 Post loads to comments. No Excuses – Kyle Maynard As CrossFitters we get approached by friends and family members all the time who tell us how great it is that we are working so hard, but they just couldn’t do it. They say they really want to do it, but there’s always [...]

March 13, 2010 at 10:44 pm » Comments (3)

WOD: Rest Day Community Supported Agriculture I almost never look through those Valu Pak coupons that come in the mail, but I did recently and was suprised when I found an ad for a local CSA, Abundantly Green. Dan and I bought shares from a CSA when we lived in San Diego and loved the [...]

March 12, 2010 at 9:30 pm » Comments (7)

WOD: 35-25-15 reps for time Ring Dips Broad Jumps Sumo Deadlift High Pulls (75#/55#) GHD Hip Extensions Kettlebell Swings (1.5/1.0 pood) Post time to comments. Race Pacing As of today we are officially 50 days away from race day at the Eugene Marathon. For those of you who have been following the marathon training plan [...]

March 11, 2010 at 9:36 pm » Comments (6)

WOD: 1 Minute Maxes Double Unders Push-ups GHD Sit-ups Pull-ups Squats Rowing (Cal) 3 min rest between events Post max reps/cals to comments. Our Work is Not Done Here While it is true that the CrossFit movement is exploding and becoming more and more popular with everyday, we get nearly daily reminders that most of [...]

March 10, 2010 at 10:00 pm » Comments (5)

WOD: Front Squat 3-3-3-3-3 followed by: Push Press x 15-20 reps Finally: Tabata 10m Run Ring L-Hold Post loads and number of 10m runs to comments. Kitsap CrossFit Athlete Spotlight - Chris (KCF Plank Owner) Age: 38 Occupation: Global Client Support Analyst II at Concur Technologies First CrossFit WOD: (Aug 2009) 10min AMRAP 6 broad jumps/9 [...]

March 9, 2010 at 10:10 pm » Comments (8)

Due to a cable/internet outage I’m posting this from my phone, so no fancy content or pretty picture today. WOD: 8 x 200m Row (hard efforts) Consistency is the key!

March 8, 2010 at 9:40 pm » Comments (6)

WOD: Snatch Grip Deadlift 5-5-5-5-5 Then: 12 min AMRAP 20 Double Unders 10 Hang Power Snatch (75#/55#) 5 Handstand Push-ups Post max load and rounds to comments. The Problem with Fitness in America The Shake Weight Enough said. There are some pretty funny parodies out there on Youtube, but since this is a mostly family [...]

March 7, 2010 at 9:30 pm » Comments (7)

WOD: 4 Rounds for time 400m Row 30 Wall Balls (20/14) 30 Box Jumps (20/16) 30 Kettlebell Swings (1.5/1.0) Post time to comments Did Mark Sisson Knock CrossFit? There was just a little bit of buzz around the box, and probably around boxes all over the country, last week following a post by Mark Sisson [...]

March 6, 2010 at 9:30 pm » Comments (8)

WOD: Rest Day A Week of Firsts Another big week of accomplishments in the box at Kitsap CrossFit.  We started off the week with X scoring his first muscle-up.  He has been working on that thing for several weeks.  Unfortunately my back was turned, so I didn’t get to see it, but I did see [...]

March 5, 2010 at 10:39 pm » Comments (5)

WOD: Gymnastics Relay Run 200m 100 Ring Rows Run 200m 200 Burpees Run 200m 300 Sit-ups Run 200m 400 Squats WOD will be performed in teams of 4. All 4 team members must have completed the run prior to beginning the movement repetitions. Only 2 team members are allowed to perform reps at any given [...]

March 4, 2010 at 10:11 pm » Comments (6)

WOD: 3 x 250m Row (unstrapped) Then: 21-15-9-21-15-9 Thrusters (45#/33#) Pull-ups Post times to comments. Teach Every Child About Food British chef Jamie Oliver is on a mission to reverse the obesity trend that is plaguing America and the rest of the world.  Watch the video linked above to hear his views on how we [...]

March 3, 2010 at 9:49 pm » Comments (4)

WOD: 5 Rounds of: Box Jumps x 2 reps Hang Power Cleans x 3 reps Work up to max height on box jumps and a “Heavy” weight on the HPCs. Then: Maximum reps of the following movements in the prescribed time 3 min of Knees-to-elbows 2 min of Medicine Ball Cleans 1 min of Jumping [...]

March 2, 2010 at 10:14 pm » Comments (8)

WOD: Maximum reps of: Shoulder Press then Push Press then Push Jerk Weight for men 95#, for women 65#. Begin with shoulder press until failure, then go immediately into push press until failure and finish with Push Jerk until failure. Rest 3 minutes and repeat for 5 total cycles. Then: 1 mile Time Trial run [...]

March 1, 2010 at 9:51 pm » Comments (10)

WOD: Overhead Squats 3-3-3-3-3 10 GHD Hip Extensions after each set of squats Then: 21-18-15-12-9-6-3 Deadlift (185#/125#) Double Unders Post loads and time to comments.    Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers (courtesy of Bon Appetit) Ingredients 3 tablespoons extra-virgin olive oil 1 1/2 cups chopped onion 2 teaspoons chopped fresh thyme [...]

February 28, 2010 at 10:28 pm » Comments (8)

WOD: Jackie’s Birthday WOD (Her birthday was actually Saturday, but we’re “celebrating” today) Every 2 minutes sprint 200m. With the time that remains in the 2 minutes you will perform as many reps as possible of the following movements. Push-ups Power Snatch (95/65) Sit-ups During the first 2 minutes you will sprint and then perform [...]

February 27, 2010 at 10:50 pm » Comments (2)

WOD: Rest day Washington Sectionals – Day 1 recap As many of you know, Brandi, Chris and Dan spent the day on Saturday serving as judges for the 2010 Washington Sectionals qualifier event for the CrossFit Games. All in all it was a great experience. We truly witnessed some amazing performances from both women and [...]

February 26, 2010 at 11:49 pm » Comments (5)

WOD: Tabata Mixer Rowing (cal) Chest-to-Bar Pull-ups Medicine Ball Cleans (20/14) Kettlebell Swings (1.5/1.0) 1 minute rest between stations Post total reps/calories for each movement to comments. BAF Day at KCF On Saturday, March 6th we invite all of our members to Bring A Friend (BAF). We know that many of you have friends, family [...]

February 25, 2010 at 9:43 pm » Comments (9)

WOD: Continuing the CrossFit Games qualification theme – here’s WOD 1 from the Midwest Sectionals “Air Force” 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute [...]

February 24, 2010 at 10:06 pm » Comments (8)

WOD: WOD 1 from the Washington Sectionals 40 Handstand Push-ups 40 Front Squats (155#/105#) Front squats begin from the floor, not a squat rack. 1 abmat will be allowed for the ladies.  Gents, suck it up or scale. This is the first workout that will be performed by everyone competing in the Washington Sectionals qualifier for [...]

February 23, 2010 at 9:44 pm » Comments (4)

WOD: Deadlift 3-3-3-3-3 Then Max Reps Deadlift @ bodyweight Post load and reps to comments. Should We Care What Our Kids Eat? We certainly want our kids to eat healthy, but we also want our kids to be kids. So where do we draw the line? Dr. Davis at the Heart Scan Blog is concerned [...]

February 22, 2010 at 10:30 pm » Comments (9)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then: Burpee Races Post times to comments. She’s Back! Most of you have only known Amy as either pregnant or post-partum. Up until yesterday it’s quite likely that many of you haven’t even seen Amy perform in a WOD. Well, as you can [...]

February 21, 2010 at 10:02 pm » Comments (17)

WOD: “X’s Birthday WOD” 5 Rounds for time 400m Run 1 Muscle-up 3 Pull-overs 5 Cleans (135#/95#) 7 Push Jerks (135#/95#) Post time to comments. Happy birthday “X”. Hope you enjoy your birthday WOD. Development of a CrossFit Athlete Chris “X” Exarhos truly embodies the spirit of a CrossFitter. Since the day of his first [...]

February 20, 2010 at 10:32 pm » Comments (2)

WOD: Rest day Paleo-friendly Desserts The uninformed think that “going paleo” means foregoing yummy decadent treats.  We have proven them wrong at every Paleotay (paleo party) we have had.  Emily was off the hook yesterday with Paleo Candybars and Strawberry Ice Cream (I’ll have to get the recipe).  We made some Almost Oatmeal Raisin Cookies.  They tasted [...]

February 19, 2010 at 10:00 pm » Comments (5)

WOD: “Cardio Gone Bad” WOD courtesy of CrossFit LA With a continuously running clock, complete three, 5-minute rounds, spending one minute at each movement in each round. Take a one minute rest between rounds. Score is total reps. Row (cal) Box Jumps (24”/20″) Double Unders Burpees 10m Sprint (1 point for every 10 m) Post [...]

February 18, 2010 at 9:49 pm » Comments (9)

WOD: 4 Rounds for time 50m Overhead Lunges (45#/25#) 25 Bumper Plate Push-ups Post time to comments. Compare to 09/12/09 Kitsap CrossFit Athlete Spotlight – Angela As I’m sure you all know my name is Angela Christine Engle. I was born on July 28, 1986, that makes me a whopping 23 years of age. I’m [...]

February 17, 2010 at 10:49 pm » Comments (9)

WOD: Pendlay Row 5-5-5-5-5 Then: “Annie” 50-40-30-20-10 Double Unders Sit-ups Post loads and time to comments The Key to Guilt Free Eating Mark Sisson of Mark’s Daily Apple hits the nail on the head again.  Check out his newest post Eat, Rejoice, Repeat.  Many of you have just come off of a 30 day Paleo [...]

February 16, 2010 at 10:04 pm » Comments (4)

WOD: 4 Rounds 20 Sumo Deadlift High Pulls (75#/55#) 10 Hang Power Snatch (75#/55#) 5 Skin the Cats 200m Run Post time to comments Nutrition Slippery Slope? The government is ready to take on another task in order to help you become healthier. In addition to the Food Pyramid and a potential move to relocate [...]

February 15, 2010 at 9:39 pm » Comments (15)

WOD: “Fran” (as if you didn’t know) 21-15-9 reps of: Thrusters (95#/65#) Pull-ups Post time to comments. My First WOD This evening Kitsap CrossFit will host the West Sound Triathlon Club monthly meeting. At the meeting Dan will discuss the benefits of high intensity strength training and conduct a workout. For many of the Triathlon [...]

February 14, 2010 at 9:22 pm » Comments (6)

WOD: Overhead Squat 5-5-5 Then: Tabata Rowing (Cal) Toes to Bar Wall Balls (20/14) Winter Olympics in Full Swing We are 2 days into the Vancouver Winter Olympics. Are you watching them? What are your favorite events? Which event(s) do you think just don’t belong in the Winter Olympics? Which event do you think requires [...]

February 13, 2010 at 9:35 pm » Comments (3)

WOD: Rest Day The Skill of Running Over the last several decades the thought on running form was that it is inherent. I remember being taught in physical therapy school that a) retraining running form is exceedingly difficult and that b) it could cause injuries. On many running and triathlon forums people commonly recommend that [...]

February 12, 2010 at 9:28 pm » Comments (4)

WOD: Max rounds in 3 minutes of: 3 Burpees 6 Thrusters (95#/65#) 9 Box Jumps (20″/16″) Rest 1 minute, repeat for a total of 5 cycles. At the start of the next cycle you will pick up where you left off. Post total number of completed rounds to comments. Going Away Paleotay While we are [...]

February 11, 2010 at 9:31 pm » Comments (5)

WOD: “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pistol Squats (alternating) 15 Pull-ups Post number of completed rounds to comments. Schedule Change Reminder Just a quick reminder that Tuesday, February 16th, the only evening class will be at 5pm. We will be hosting the West Sound [...]

February 10, 2010 at 9:39 pm » Comments (1)

WOD: “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. compare to 11/30/09 Quality vs Quantity Today’s WOD, CrossFit Total is an opportunity for you to discover just how far you have come along in the strength arena. We want to see some maximum efforts, but we [...]

February 9, 2010 at 9:44 pm » Comments (6)

WOD: 5 Rounds Max Rep Dead Hand/L Pull-ups Rope Climb Then: 4 Rounds 200m Run 1 Round of “Cindy”        5 pull-ups     10 push-ups      15 squats Post pull-up reps and time to comments Defining Beautiful Thanks to Angela for finding this awesome post written by Jon Gilson, a CrossFit HQ Head Trainer and [...]

February 8, 2010 at 9:56 pm » Comments (12)

WOD: “The Widow Maker” Every minute on the minute for 20 minutes 5 Cleans (115/85) 5 Push Jerks (115/85) 5 Push-ups When you fail to complete a round on the minute, continue to complete as many rounds as you can for the duration of the 20 minutes. Post the number of rounds completed on the [...]

February 7, 2010 at 10:01 pm » Comments (6)

WOD: Row for calories 42-30-18 50 GHD sit-ups CrossFit and Paleo in the local news:

February 6, 2010 at 9:21 pm » Comments (3)

WOD: Rest Day Anatomy of a CrossFitter Today in San Diego Dan is presenting a seminar to the CrossFit Headquarters training staff. All the folks who teach the Level 1, Level 2, and all specialty certifications will hear Dan talk about the most important areas of the body and how they relate to CrossFit. It [...]

February 5, 2010 at 9:45 pm » Comments (4)

WOD: 100 Double Unders 10,9,8,7,6,5,4,3,2,1 reps of Broad Jump Push-Ups MBC Pull-Ups 100 Double Unders Post times to comments. What’s the deal with dairy? Last Sunday we talked about continuing paleo as a way of life, but I suggested I would likely add butter back into my diet. I have yet to do that, but [...]

February 4, 2010 at 9:33 pm » Comments (11)

WOD:  “Filthy Fifty” Complete 50 reps of each of the following for time: Box Jumps (24″/20″) Jumping Pull-ups Kettlebell Swings (35#/26#) Walking Lunges Knees-to-Elbows Push Press (45#/33#) Hip Extensions Wall Balls (20#/14) Burpees Double Unders Post time to comments A Not So Sweet Sugar Substitute Our dietary recommendations are quite simple: meat, lots of veggies, [...]

February 3, 2010 at 9:18 pm » Comments (6)

WOD: Deadlift 5-5-5-5-5 Then Max effort Ring Support/L-Hold Max effort Handstand More CrossFit in the News We saw an inspiring CF story featured on a local news program in a link from yesterday’s post. Here is another story featured in the Wall Street Journal about a Marine who found CrossFit after a devastating injury. Yet [...]

February 2, 2010 at 9:26 pm » Comments (1)

WOD: Row 500m 2 Rope climbs Row 400 20 Ring Dips Row 300 20 Ring Rows Row 200 20 Jumping Squats Row 100 20 Knees-to-elbows All rows to be treated as all out efforts Post row times to comments CrossFit in the local media Check out this video from the King 5 television show Evening [...]

February 1, 2010 at 10:50 pm » Comments (5)

WOD: Thrusters 3-3-3-3-3 Then Weighted Pull-ups 3-3-3 Post max loads to comments. The Experiment of You I firmly believe that life is a collection of experiments. We are continuously trying new things and then examining their effect on all aspects of our life. Fitness and nutrtion fit right in with this theme. When I first [...]

January 31, 2010 at 9:28 pm » Comments (2)

WOD: 4 Rounds Perform as many reps as possible in 1 minute of each exercise 30 seconds rest between exercises Sumo Deadlift High Pull (75/55) Box Jumps (24/20) Kettlebell Swings (1.5/1.0) Post high and low reps for each exercise to comments Eugene or Burst – 90 days and counting I know, it’s supposed to be [...]

January 30, 2010 at 9:38 pm » Comments (8)

WOD: Rest Day Diet = “Way of Life” When we talk about diet here at KCF, we are referring to a collection of eating habits.  The origin and history of the word diet in Latin is “prescribed way of life”, in Greek “way of life, regimen, dwelling”. We gave you some basics in the Food [...]

January 29, 2010 at 10:48 pm » Comments (7)

WOD: Team AMRAP In teams of 2 complete as many rounds as possible in 30 minutes 3 Clean (115/85) 5 Push Jerks (115/85) 7 Pull-ups Both team members will use the same barbell. When one team member completes the push jerks and moves on to the pull-ups the other team member may begin with cleans. [...]

January 28, 2010 at 10:54 pm » Comments (7)

WOD: “Death by 10 meters” With a continuously running clock you will complete ONE 10m sprint the first minute. Two sprints the 2nd minute. Three sprints the 3rd minute, and so on for 20 minutes or until you are unable to complete the required number of sprints. When you fail to complete a required round, [...]

January 27, 2010 at 10:40 pm » Comments (13)

WOD: 150 push-ups* *Every time you rest (put your knees down or collapse to the floor) perform 15 squats. Post time and total number of squats to comments. Zen and the art of WOD programming Coach Glassman is known for saying “The magic is in the movements and the art is in the programming.” Programming [...]

January 26, 2010 at 10:58 pm » Comments (2)

WOD: “Isabel” 30 reps for time Snatch (135/95) Post time to comments Snatch Technique – early pull Today’s WOD is all about the “World’s Fastest Lift”, the Snatch. There are tons and tons of things we can talk about to improve your snatch technique. I want to talk about one of the most common mistakes [...]

January 25, 2010 at 11:15 pm » Comments (7)

WOD: Alternating Tabatas Deadlift (185/115) Double Unders Rest 3 min Medicine Ball Cleans (20/14) Whip-ups For this WOD you will perform as many reps as possible of deadlifts for 20 seconds. After a 10 second rest you will then perform as many double unders as possible and then rest 10 seconds. This will be repeated [...]

January 24, 2010 at 10:30 pm » Comments (7)

WOD: Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Begin with the shoulder press and build to your 1 RM. Then start push press building to your 3 RM. Finish with the push jerk. Post loads to comments. Tight in the Middle You have heard me harp about this time and time again. It [...]

January 23, 2010 at 9:47 pm » Comments (11)

WOD: Rest Day Paleo Challenge Check-in We are now officially 3 weeks into the Paleo Challenge. How’s it going? Early on there was a lot of banter and encouraging shout-outs going on. Lately, not so much. I must admit I have been slacking off a bit. On the talking, not on the eating. Still staying [...]

January 22, 2010 at 10:51 pm » Comments (6)

WOD: “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull-ups Post time to comments. A Week of BIG Numbers!!! KCF has been rockin’ it all over the country this week. We kicked the week off by setting huge numbers on 5 rep Overhead Squats. Several athletes set new 5 rep PRs that bested their previous 3 [...]

January 21, 2010 at 11:20 pm » Comments (3)

WOD: “Grace” 30 Reps for time Clean & Jerk (135/95) Post time to comments All that remains after 5 rounds of Double Unders and Barbell Burpee 180s Kitsap CrossFit Tweets Are you savvy to the ways of social networking? Kitsap CrossFit is very tech savvy. Not really, but we do have a FaceBook Fan Page [...]

January 20, 2010 at 10:30 pm » Comments (6)

WOD: Deadlift 1-1-1-1-1 Then 21-15-9 Deadlift (70% of 1RM) Box Jumps (20″/16″) GHD Hip Extensions Post max Loads and time to comments Goal Board The Goal Board has been posted. It’s on the wall right by the bathrooms. You won’t be able to miss the bright orange boards, beckoning you to declare your goals for [...]

January 19, 2010 at 10:18 pm » Comments (4)

WOD: 5 x 2 minute rounds 50 Double Unders Max rep barbell burpee 180s 2 minute rest between rounds. (Got no clue what a barbell burpee 180 is. Come in and find out. If you’re stuck at work, email me and I’ll explain it. Good luck Googling it) Post total number of burpees to comments. [...]

January 18, 2010 at 10:40 pm » Comments (9)

WOD: 4 Rounds of 1 min row for calories After each 1 min row perform the number of calories rowed as reps for 1 of each of the following exercises Pull-ups Push Press (95/65) Medicine Ball Cleans Kettlebell Swings (1.5/1.0) For example: If on round 1 you row 25 calories then perform 25 pull-ups. On [...]

January 17, 2010 at 11:01 pm » Comments (7)

WOD: Overhead Squats 5-5-5 Rope climbs between sets of squats. Post loads to comment. Introducing our youngest member… Sophie Blue Hollingsworth Age: 3 days old Weight: 5 lbs 12 oz Height: 17.5 inches Fran time – 7:16 (while wearing mom as a weighted vest) Sophie enjoys eating, sleeping and kipping pull-ups. She expects to hit [...]

January 16, 2010 at 10:21 pm » Comments (3)

WOD: Rest Day In early December, Kitsap CrossFit’s 2 original members became Level 1 certified CrossFit trainers. I had the pleasure and honor of travelling with them up to Vancouver, while I interned as an assistant certification staff trainer. I am proud to say that they represented KCF very well. Click here to read about [...]

January 15, 2010 at 11:40 pm » Comments (6)

WOD: Caroline’s Birthday WOD Bottom-to-Bottom Tabata Squats Rest 5 minutes – Then: 12 Min AMRAP 16 Power Cleans (95/65) 34 Double Unders Post lowest squat number and rounds to comments. Happy birthday to one of Kitsap CrossFit’s Plank Owner members! Remember the days of dusty cement floors, leaving your cell phone on the windowsill and [...]

January 14, 2010 at 11:31 pm » Comments (10)

WOD: 5 rounds for time (20 minute limit) 21 Bumper plate shoulder press (45/25) 15 Knees to elbows 9 Burpees Post times to comments. Why Work Your Weakness? Watch this video and consider the importance of continuing to work movements that you are not very good at. In CrossFit speak you will often hear this [...]

January 13, 2010 at 11:18 pm » Comments (6)

WOD: Back squat 3-3-3 Then 3 Rounds 1 Rope climb Max Rep Ring Dips Rest as needed Post max load and ring dip reps to comments Maple Glazed Chicken with Mustard Sauce 1 tablespoon extra-virgin olive oil ½ C. almond meal 2 tablespoons chopped parsley Salt and freshly ground pepper 1 tablespoon extra-virgin olive oil [...]

January 12, 2010 at 10:44 pm » Comments (12)

WOD: “Karen” 150 Wall Balls (20/14) Then: Max Rep Pull-ups Post time and reps to comments. What can CrossFit and Clean Eating Do For You? Check out these amazing before and after photos from CrossFit Threshhold in Miami, FL.  The first set of photos are of Gary and they were featured on the CrossFit Affiliates [...]

January 11, 2010 at 10:53 pm » Comments (6)

WOD: Split Jerk 3-3-3-3-3 Skill Work: Pistol squats Post max load to comments Are you sleeping? Are you sleeping? We have spent enough time harping about nutrition on this blog and during your Intro session for you to get the idea that proper nutrition is fundamental to fitness. It is an absolute truth that a [...]

January 10, 2010 at 10:04 pm » Comments (13)

WOD: Emily’s Birthday WOD 5 rounds, 1 minute each exercise Row (calories) Deadlift (BW) Clapping Push-ups 1 minute rest between rounds. Post totals to comments. Happy Birthday to a solid athlete who gives it all she’s got everytime she walks through the door!!!! An adventurous day in the kitchen I had quite a busy day [...]

January 9, 2010 at 10:09 pm » Comments (7)

WOD: Rest Day Ready for ANOTHER Challenge?? It’s time to do “Jackie” and put your money where your mouth is. Our first perfomance challenge is coming up Saturday, January 23rd. For those of you that haven’t memorized the CrossFit Girls yet, “Jackie” is a 1000m row, 50 thrusters and 30 pull-ups. This will be a [...]

January 8, 2010 at 10:44 pm » Comments (6)

WOD: “Catina’s WOD” 3 Minute AMRAPs (95/65) 7 Thrusters 7 SDHP Rest 2 Minutes 7 OHS 7 Push Press Rest 2 Minutes 7 Cleans 7 Push Jerks Rest 2 Minutes 7 Front Squats 7 Power Snatches Post rounds to comments. The coaches at Oceanside CrossFit designed this WOD for our friend Catina, a middle-school principal, [...]

January 7, 2010 at 11:08 pm » Comments (6)

WOD: Front squats 1-1-1-1-1 Skill work: Pull overs Handstands Kudos to you… Without sounding too much like a broken record, we want to point out how excited and proud we are of the phenomenal efforts that are put out there on a day to day basis by all of you. The quality of people who [...]

January 6, 2010 at 11:08 pm » Comments (12)

WOD: AMRAP 15 minutes 3 Power Snatch (95#/65#) 2 rounds of 3 pull-ups 6 push-ups 9 box jumps (WOD courtesy of CrossFit Football) Post rounds to comments. Detox Day 4 We are now entering the 4th day of the Paleo Challenge. The first few days are usually easy. Everyone goes into it with a bit [...]

January 5, 2010 at 10:27 pm » Comments (14)

WOD: 5 rounds to failure Shoulder Press Push Press Push Jerk (95#/65#) Post reps to comments (1 set of press, push press and push jerk = 1 rep) Mmmmm, almond milk… We have suggested that you switch over to almond milk during the Paleo challenge. I first switched to almond milk when I went on [...]

January 4, 2010 at 11:30 pm » Comments (9)

WOD: 2K Row Time Trial Make it hurt and go for a fast time! Then: Turkish Get-ups Post time and max TGU load to comments.   Core to Extremity Violations-Rowing A very common cue that you will hear us saying is “hips first, then pull with the arms.” This cue is important for a great [...]

January 3, 2010 at 11:12 pm » Comments (6)

WOD: Thrusters 5-5-5-5-5 Then 7 minutes, on the minute: 10 Toes-to-bar 10 Sit-ups You Can Achieve the Unachievable by Paul Arden FIRSTLY you need to aim beyond what you are capable of. You must develop a complete disregard for where your abilities end. Try to do the things you’re incapable of. If you think you’re [...]

January 2, 2010 at 11:38 pm » Comments (4)

WOD: Rest Day Paleo Challenge in T-1 Day and counting! For a fairly light hearted look at the paleo challenge check out this video: For a more informative and no holds barred look, check out this video:

January 1, 2010 at 11:25 pm » Comments (7)

WOD:  Teamwork Everybody loves surprises!   Salad doesn’t have to mean lettuce! It’s time to get creative for your Paleo menu planning. Salads make super easy lunches, but that doesn’t mean they always need to start with lettuce. This was a quick salad I whipped up for a pot-luck using a bag of frozen shrimp [...]

December 31, 2009 at 11:57 pm » Comments (9)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Overhead Squats (95/65) Burpees (Because no celebration is complete without burpees) Post time to comments Happy New Year We would like to extend a very happy New Year to all of you who have entered our lives this year and helped make [...]

December 30, 2009 at 11:30 pm » Comments (12)

WOD: Snatch grip Deadlift 3-3-3-3-3 Then: WYW Post load to comments. We will be open on New Year’s Day for a 10:00 WOD. There will be no 5pm WOD. Start the year off with a dandy little treat. Then get ready to GO PALEO starting Monday January 4. The Community of CrossFit We often talk [...]

December 30, 2009 at 1:05 am » Comments (18)

WOD: 10-20-30-40-50 reps of Double Unders Jumping Lunges Post time to comments. Nutrition Accountability As we get ready to embark on our Paleo Challenge I wanted to talk briefly about accountability. In the gym we have the whiteboards and the Success Journals to post and track all of our WOD successes. Several of you have [...]

December 28, 2009 at 10:49 pm » Comments (9)

WOD: “Badger” 3 rounds for time 30 Cleans (95/65) 30 Pull-ups 800 m run Post time to comments. We chose to do today’s WOD specifically to mark the occasion of the University of Wisconsin Badgers taking on the University of Miami Hurricanes in the Champ’s Sports Bowl tonight at 5pm PST.  Any guesses who “X” will [...]

December 27, 2009 at 10:36 pm » Comments (10)

WOD: Shoulder press 3-3-3 Then with 3 Rep Max weight: 10 min AMRAP 5 Power cleans 5 Push jerks 5 Push-ups The prettier half of our mentors from Oceanside CrossFit will be joining us tonight for the 5pm WOD!! Laura and her brother Jeff own the box in California where it all started for us. Come in [...]

December 26, 2009 at 10:01 pm » Comments (5)

WOD: Rest Day Unless you have Eugene to train for! This weekend has really been all about relaxing for us. Something we haven’t had the time to do for quite a while. In the interest of continuing that theme throughout the rest of the weekend, no heavy content today, just an amazing video to watch. [...]

December 25, 2009 at 8:51 pm » Comments (6)

WOD: 100 Burpees Post time to comments. What to do with that extra bottle of red wine… Beef Stew in Red Wine Sauce For a hearty meal, give this a shot. After January 4th, subtract the butter and flour to make this a wonderful Paleo meal!

December 25, 2009 at 12:11 am » Comments (9)

WOD: A little gift from KCF to you 5 Rounds for time 31 Lunges 21 Sit-ups 11 Push-ups Post time to comments. We wish you a wonderful holiday filled with friends, family, laughter and love.  Thanks to all who shared their Christmas Eve with us, it was a great night.  Be well, relax and come [...]

December 23, 2009 at 9:32 pm » Comments (19)

WOD:  “Fight Gone Bad” 3 5-minute rounds 1 minute at each station Wall balls (20#/14#) SDHP (75#/55#) Box jumps (20″/16″) Push press (75#/55#) Row (for calories) 1 minute rest between rounds Post total score to comments. Anyone up for a Paleo Challenge? We got wind of a member at Kitsap CrossFit member who is going [...]

December 22, 2009 at 10:34 pm » Comments (4)

WOD: 800m Run 20 Kettlebell Swings (1.5/1.0) 20 Push-ups 20 Box jumps (24″/20″) 20 Medicine Ball Cleans (20/14) 400m Run 16 reps of each of the above 200m Run 12 reps of each of the above 100m Run 8 reps of each of the above Post time to comments Measuring Success: In the box we [...]

December 21, 2009 at 10:21 pm » Comments (8)

WOD: Wanna Tabata? 10 m sprint KB sit-ups Ring rows Two minute rest between exercises. Post lowest reps per exercise to comments. Sue and Richard depart today for a winter of skiing in Colorado after a quick stop for the holidays in Las Vegas. Safe travels, you will be missed!! Hurry back to Kitsap CrossFit, [...]

December 20, 2009 at 9:26 pm » Comments (5)

WOD: 3 Rounds of Max Rep Overhead Squats @ body weight Skill Work Pull Overs Skin The Cat Post max number of reps to comments Check out these videos for a heads-up on the skill work

December 19, 2009 at 9:46 pm » Comments (2)

WOD: Rest day (aka Holiday Party recovery) 12 Days of Christmas WOD recap: Well, based on the fact that half of the 8am crew stuck around to watch the 9am crew go after this WOD, I would say it was a hit. I know that coaching the 8am crew got me really fired up to [...]

December 18, 2009 at 11:08 pm » Comments (8)

WOD: 12 Days of Christmas 1  100 m sprint 2  Clean & Jerk (155#/115#) 3  Chest to bar pull-ups 4  Clapping push-ups 5  Box jumps (30″/24″) 6  GHD sit-ups 7  Ring dips 8  MBC (20#/14#) 9  KBS (1.5/1.0) 10  V sit-ups 11  Wall balls (20#/14#) 12  Broad jump push-ups If you know the song, then you [...]

December 17, 2009 at 11:05 pm » Comments (9)

WOD: Snatch 1-1-1-1-1 Then WYW My take on “The 7 New Rules of Kid’s Nutrition” by Amy Hollingsworth For the most part, when I come across nutrition articles on mainstream websites, I tend to disagree with the majority of what is printed. That is becuase the nutrition advice that is supported by CrossFit is highly [...]

December 16, 2009 at 11:46 pm » Comments (6)

WOD:  “Diane” 21-15-9 Deadlift (225#/155#) Handstand push-ups Post time to comments What do you do when you can’t make it to class… We all have the occasional unexpected circumstance arise at a time when we would rather be at the box. Most of us prefer to come in because it is easier for us to [...]

December 15, 2009 at 10:37 pm » Comments (14)

WOD: Bear Complex 5 Rounds of 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press (Men’s weight 115#/Women’s weight 80#) Rest as needed between rounds. Note: The Power Clean and Squat must be distinct and separate movements. The Squat and the Push Press can be combined into a [...]

December 14, 2009 at 10:46 pm » Comments (14)

WOD: 5 x 200m row Then 1 minute max rep sit-ups 1 minute max rep push-ups   Post splits and reps to comments. Have you shared your fitness goals? by Amy Hollingsworth I assume you have fitness goals and that is why you are at Kitsap CrossFit.  If you haven’t articulated to yourself what those [...]

December 13, 2009 at 11:35 pm » Comments (15)

WOD: Back Squat 5-5-3-3-1 Skill work: Rope climbs/Handstands Is The Brain Like A Muscle? This is an interesting article by Po Bronson & Ashley Merryman , about researchers who taught kids that they could improve their IQ. In essence, IQ is not predetermined, so, if they trained their brain harder, they could get smarter. The [...]

December 12, 2009 at 10:59 pm » Comments (3)

WOD: Rest Day More R ‘n R (Resting and Reading): After a big week it’s time to take it a bit easy today.  Try to sneak in a nap, do some menu planning or just get refreshed for the next week ahead.  With the holidays ramping up, everyone could probably use a little extra time to unwind. For some [...]

December 11, 2009 at 10:37 pm » Comments (6)

WOD: 3 rounds for time: 25 Front squat (95#/65#) 20 Whip ups 15 SDHP (95#/65#) 10 Ring push-ups Post time to comments. Our First Big Test On Thursday we completed our first official repeat WOD – the Baseline. We selected Baseline because it is the only WOD that every single member of KCF has completed. [...]

December 10, 2009 at 10:35 pm » Comments (5)

WOD: Clean 3-3-3 Then: 1/2 “Cindy” 10 min AMRAP 5 Pull-ups 10 Push-ups 15 Squats Post max load and number of rounds to comments In just 3 short months “X” has gone from only being able to gut out strict pull-ups to now banging out butterfly kip pull-ups. That is a phenomenal learning curve and [...]

December 9, 2009 at 10:35 pm » Comments (14)

WOD: Baseline 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then, skill work: Muscle-ups Post time to comments.  Measurable, Observable, Repeatable Today’s the day, we are finally repeating a WOD and it just happens to be the WOD that you all started with.  You have all trained hard week in and week out [...]

December 8, 2009 at 10:40 pm » Comments (12)

WOD: Deadlift 5-5-5-5-5 Then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of: Toes-to-bar Broadjump Push-ups Post max load and time to comments. Kitsap CrossFit Shoe Guide by Dan Hollingsworth A common question in the CrossFit box is “What are the best shoes to CrossFit in?” This can be a rather Pandora’s [...]

December 7, 2009 at 11:15 pm » Comments (5)

WOD: 10 Thrusters (115#/80#) 50 Double Unders 8Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 Double Unders  Overcoming limitations By Amy Hollingsworth My new friend and pen pal, Jaime, owner of CrossFit Peru has been sending me messages of support since I showed up on his [...]

December 6, 2009 at 11:12 pm » Comments (4)

WOD: 500m Row 31-21-11 Wall Balls (20/14) Kettlebell Swings (1.5/1.0) Post time to comments Rowing Technique   Click this link to see a great video on rowing technique.  Keep these points in mind as you hammer out your 500 meters during today’s WOD.

December 5, 2009 at 10:27 pm » Comments (6)

WOD: Rest Day R ‘n R (Resting and Reading): Here’s a smattering of links to sites that we like. I don’t necessarily check each site daily, but try to hit them up once in a while. Lots of great stuff out there on the ether. Of course there is a lot of crap out there [...]

December 4, 2009 at 10:40 pm » Comments (6)

WOD: “Lumberjack 20″ 20 Deadlifts (275/185) 400m Run 20 KB Swings (2.0/1.5 Pood) 400m Run 20 Overhead Squats (115/80) 400m Run 20 Burpees 400m Run 20 Pull-ups (Chest-to-bar) 400m Run 20 Box Jumps (24/20) 400m Run 20 Squat Cleans (115/80) 400m Run Post Time to Comments * Note: as this is likely to be a [...]

December 3, 2009 at 11:59 pm » Comments (6)

WOD: Push Jerk 3-3-3 then “Annie” 50-40-30-20-10 Double Unders Sit-ups (10 minute Time Limit) Post Loads and Time to comments. International Relations by Dan Hollingsworth Well, it seems that we have an international conversation piece among our community.  You may recall that a photo of Amy doing pull-ups was recently featured on the CrossFit.com Affiliate [...]

December 2, 2009 at 10:07 pm » Comments (6)

WOD: 4 Rounds for time 50 squats 400m Run Post time to comments. Got Rips? Wednesday’s pull-up ladder wreaked havoc on several hands. Some gyms will put up pics of hand rips as a badge of honor. We view them as an occasional consequence of hard training, but they really should be avoided at all [...]

December 1, 2009 at 10:48 pm » Comments (7)

WOD: Pull-up Ladder 10 Kettlebell Swings (1.5/1.0 pood) 1 Pull-up 10 Kettlebell Swings 2 Pull-ups 10 Kettlebell Swings 3 Pull-ups Continue this pattern until you are unable to complete the required number of pull-ups without coming off the bar. If you do not make it to double digit pull-ups, start over at 1 and work [...]

November 30, 2009 at 11:09 pm » Comments (7)

WOD: Bumper Plate Medley 7 rounds for time 8 bumper plate squat cleans 10 bumper plate push press 12 bumper plate overhead lunges Yep, it says bumper plate overhead lunges. Bring back any memories? WOD courtesy of CrossFit Snohomish, looked too cool not to try. Post time to comments. Original Video – More videos at [...]

November 29, 2009 at 9:53 pm » Comments (11)

WOD: “CrossFit Total” 3 attempts at 1 rep max Back squat Shoulder press Deadlift Combine weights from each exercise for score, post to comments. Don’t forget…Saturday, December 5th we will be participating in the fundraiser WOD dedicated to the soldiers of Fort Hood.  To donate please click on this link. Does CrossFit put you in [...]

November 28, 2009 at 9:56 pm » Comments (0)

WOD: Rest Day Core Training by Dan Hollingsworth What’s the best way to train the core?  Interesting question.  If you scan the internet you will find quite an array of interesting and often amusing answers.  As a physical therapist I have certainly prescribed my fair share of what I thought to be requisite core training [...]

November 27, 2009 at 9:30 pm » Comments (6)

WOD: “Francy” 2 Rounds for time 21 Thrusters (75#/55#) 21 Pull-ups 400m Run 15 Overhead Squats (75#/55#) Post time to comments WOD for a Cause On November 5th a senseless event at Fort Hood, TX robbed America of 13 heroes.  Lumberjack CrossFit, a military affiliate based on Fort Hood tragically lost 4 of its members on [...]

November 26, 2009 at 9:30 am » Comments (4)

WOD: 1K row Then 3 Rounds 12 Push Jerks (135#/95#) 8 L Pull-ups Post time for row and WOD to comments CrossFit Marathon Training by Dan Hollingsworth The current buzz around Kitsap CrossFit is the 2010 Eugene Marathon. As far as I know, 6 people have verbally committed to running the marathon and 2 have [...]

November 25, 2009 at 11:31 pm » Comments (10)

WOD: “Earn Your Feast” As many reps as possible in 1 minute of each of the following: Sumo Deadlift Highpull (65#/45#) Thrusters (65#/45#) Burpees 1 min rest between each exercise Rest for 2 minutes then, 1 round for time with reps equaling the number of reps you performed during the 1 minute evolutions. For example, [...]

November 24, 2009 at 10:12 pm » Comments (7)

WOD: 4 x 400 m run 1 set max rep Bodyweight back squats ****************************************************************************************************************************************** Looking for something a bit different for a Thanksgiving dinner side dish? How about this recipe using spaghetti squash and swiss chard, courtesy of Kalyn’s Kitchen.  Can you really go wrong with any recipe containing parmesan cheese? I think not. Give [...]

November 23, 2009 at 10:37 pm » Comments (6)

WOD: Deadlift 3-3-3-3-3 Skill work:  Turkish get-up     What’s the WOD???!!! How many of you are checking the WOD the night before?  How many of you at least check the day of?  Let’s just say that Hal doesn’t check the WOD ahead of time very often.  The day he showed up for “Angie” he started [...]

November 22, 2009 at 11:05 pm » Comments (9)

WOD: Brandi’s Birthday WOD A little bit of love and a little bit of hate all wrapped into one… 3 rounds for time 11 Handstand Push-ups (love) 23 Medicine Ball Cleans 72 Double Unders (hate) Post times, birthday wishes and complaints about the WOD to comments. The above photos were taken during Brandi’s first CrossFit [...]

November 21, 2009 at 10:42 pm » Comments (2)

WOD: Rest Day Yesterday, Amy, Brandi and I had the distinct pleasure of attending the CrossFit 101 at CrossFit Bellevue.  This was essentially a CrossFit town hall meeting with the founder of our program, Coach Greg Glassman.  It was a no holds barred, ask any question session that reaffirmed our belief in this program and [...]

November 20, 2009 at 11:39 pm » Comments (2)

WOD: Run 5K Pick your favorite route or chart a new course. Post time to comments   A note from your coach… I just wanted to let you know what a great time I had putting you all through this WOD.  You all had fabulous energy and even when it seemed like it would never [...]

November 19, 2009 at 9:49 pm » Comments (11)

WOD: “Filthy Fifty” Be careful what you wish for Complete 50 reps of each of the following for time: Box Jumps (24″/20″) Jumping Pull-ups Kettlebell Swings (35#/26#) Walking Lunges Knees-to-Elbows Push Press (45#/31.5#) Hip Extensions Wall Balls (20#/14) Burpees Double Unders Post time to comments Don’t Give up the Nutrition Ship! by Dan Hollingsworth As [...]

November 18, 2009 at 9:57 pm » Comments (2)

WOD:  “Elizabeth” 21-15-9 Reps of: Squat Cleans (135#/95#) Ring Dips Post time to comments. click here to see a great video demonstration of this WOD. Activity versus Exercise by Amy Hollingsworth Have you ever heard someone say that they “got a lot of exercise” because they walked around a mall for a few hours or [...]

November 17, 2009 at 11:21 pm » Comments (5)

WOD: Descending Recovery Push Press (65#/45#) Knees-to-Elbows Kettlebell Swings (1.5/1.0 Pood) Complete as many reps as you can in one minute of each exercise. At the end of one minute transition to the next exercise, the clock will not stop. After completing the 3rd exercise you will begin the rest period as follows: After round [...]

November 16, 2009 at 9:38 pm » Comments (10)

WOD: “Annie are you OK?” 21-15-9 Row (for calories) Thrusters (65#/45#) SDHP (65#/45#) Burpees MBC (20#/14#) Wall Balls (20#/14#) Post time to comments. The Incredible Edible Egg by Amy Hollingsworth We love our eggs at Kitsap CrossFit.  We advocate eating the whole egg, not just the whites.  We also think if you can get cage-free [...]

November 15, 2009 at 10:45 pm » Comments (5)

WOD: Overhead Squat 5-3-3-1-1 then WYW (see below) WYW = Work Your Weakness by Dan Hollingsworth While I might be authoring this post I really can’t take credit for the idea, that credit goes to Amy.  I love the concept though.  This weekend I interned at the Level 1 Certification at Rainier CrossFit.  The head [...]

November 14, 2009 at 11:56 pm » Comments (6)

WOD: Rest Day Post leisure activity to comments.  Scaling “Angie” We have posted before on the unique ability to scale any CrossFit workout to meet the needs of any fitness level.  It is an important concept to communicate because it keeps people from pushing themselves too far, too fast.  This concept makes it possible for [...]

November 13, 2009 at 11:19 pm » Comments (3)

WOD: “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats Post time to comments. Quality versus Quantity by Amy Hollingsworth 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 [...]

November 12, 2009 at 10:44 pm » Comments (4)

WOD: 21 Power Snatch (65#/45#) 18 Box Jumps (20″/16″) 15 Power Snatch 30 Box Jumps 9 Power Snatch 42 Box Jumps  Post Time to Comments.   Do I need to get in shape in order to try CrossFit? This is a common question asked by people who are watching a CrossFit workout for the first [...]

November 11, 2009 at 10:06 pm » Comments (5)

WOD: DLs & DUs 4 Rounds for time 50 Double Unders 25 Deadlifts (225#/155#) Post time to comments 10 Hardest Things To Do In Sports The article linked above details a list of the supposed 10 hardest things to do in sports.  It’s an old debate which get recyled quite often.  Usually it leads to [...]

November 10, 2009 at 10:26 pm » Comments (2)

WOD: “J.T.” 21-15-9 reps of: Handstand Push-ups Ring Dips Push-ups Post time to comments This WOD was created by CrossFit HQ in honor of Navy Petty Officer 1st Class, Jeff Taylor, of Little Creek, VA. PO1 Taylor, a U.S. Navy Seal and Hospital Corpsman was killed when his helicopter was shot down in Afghanistan in [...]

November 9, 2009 at 11:33 pm » Comments (6)

WOD: Front squat 3-3-3-3-3 12 minute Burpee pull-up ladder Should your health insurance cost less if you are more fit? by Amy Hollingsworth An article in the Seattle Times today posed this question. Highlights include comments by Safeway CEO, Steve Burd, who says health insurance should be just like car insurance – better drivers get [...]

November 8, 2009 at 10:56 pm » Comments (8)

WOD: 1000m Row (Time Trial) Then 4 Rounds 5 Push Jerk (Heavy) 1 Rope Climb * Not a timed WOD ** Rest as needed between rounds Post 1K row time and Push Jerk loads to comments Chickenizza We adapted this recipe from Scotty Hagnas of the Performance Menu (PM is a phenomenal resource. If you [...]

November 8, 2009 at 9:13 am » Comments (4)

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 [...]

November 6, 2009 at 10:32 pm » Comments (3)

WOD:  “The Chief” Max Rounds in 3 Minutes of: 3 Power Cleans (135#/95#) 6 Push-ups 9 Squats Repeat for a total of 5 cycles. Rest 1 minute between cycles. Post total number of completed rounds for each cycle. How WODs Get Their Names There is a great deal of confusion among non-CrossFitters regarding how benchmark [...]

November 5, 2009 at 9:29 pm » Comments (7)

WOD: BaselinenilesaB 500 m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups 20 push-ups 30 sit-ups 40 squats 500 m row Post time to comments. Is CrossFit a contact sport? by Amy Hollingsworth Imagine you walk into a large globo gym, approach a big guy trying to eak out his last 5 reps of [...]

November 4, 2009 at 10:39 pm » Comments (8)

WOD: Deadlift 1-1-1-1-1 Then: 5 Rounds 5 Deadlift (275#/185#) 10 Burpees Post time to comments Want to know how your performance compares to some of the best CrossFitters in the world.  Check out these times from the 2008 CrossFit Games. Performance Nutrition – Where do you start? by Amy Hollingsworth Most people who come to [...]

November 3, 2009 at 11:37 pm » Comments (3)

WOD: “Nancy” 5 Rounds for time 4oom Run 15 Overhead Squats (95#/65#) Post time to comments ********************************************************** We’d like to send out a great big thank you to everybody that came out for the Open House. To our members who came out and hit a great WOD and then stuck around to welcome and cheer [...]

November 2, 2009 at 10:58 pm » Comments (4)

WOD: “Open House” You’ll have to stop by and see for yourself. OPEN HOUSE!! Stop by this evening for the Kitsap CrossFit Open House! All are welcome to come try out a CrossFit workout.  The festivities will begin at 5pm, with rolling starts on the workout throughout the evening.  Light snacks and refreshments will be [...]

November 1, 2009 at 10:45 pm » Comments (2)

WOD: Thrusters 5-5-5-5-5 Skill work: Ring support or ring L-sits USA Reigns Supreme in NYC! by Dan Hollingsworth If you didn’t already hear, Meb Keflezighi is almost single handedly returning the USA to the long distance running glory days of the 70′s and 80′s. Today he became the first American since 1982 to win the [...]

October 31, 2009 at 11:00 pm » Comments (0)

WOD: Sleep in, take advantage of the extra hour! Open House What:  Open House – FREE CrossFit workout! When:  Tuesday, November 3rd from 5pm-8pm Where:  Kitsap CrossFit, 20714 Hwy 305, Suite 1B, Poulsbo, WA (map) Why:  Why not? CrossFit is the fastest growing strength and conditioning program in the country.  It has gained popularity by providing [...]

October 30, 2009 at 9:57 pm » Comments (4)

WOD: “Helen-o-ween” As many rounds as possible in 30 minutes 200m Run 10 KB Swings 5 Pull-ups Post number of completed rounds to comments. Astronomy aids recovery by Dan Hollingsworth In case you were unaware, this weekend marks the Autumnal Equinox. That means…EXTRA HOUR OF SLEEP…WOO HOO!!! Who doesn’t love the Autumnal Equinox? I know [...]

October 29, 2009 at 9:41 pm » Comments (4)

WOD: Snatch & Row Snatch 3-3-3-3-3 then 500m Row Time Trial Proof that it’s not always about pain and suffering at Kitsap CrossFit. On occasion we have a little fun before the pain and suffering.  …and now for something that’s actually helpful. Here’s a great video of Coach Burgener talking about the 3 pulls of [...]

October 28, 2009 at 9:41 pm » Comments (5)

WOD: 5 min Bottom-to-Bottom Squats (BTB)* 3 min rest – then: 7 min AMRAP Shuttle Run** 15 Med Ball Cleans (20/14) Shuttle Run 10 Push-ups * BTB squats – You will start at the bottom of a squat. Hold the position while the clock counts down 5 seconds. When the buzzer sounds, quickly squat up [...]

October 27, 2009 at 10:09 pm » Comments (0)

WOD: Press & Climb 6 Rounds Shoulder Press (95#/65#) Rope Climb Post reps for each round of shoulder press So easy a caveman could do it Well, if we’re talking about a physical feat we may want to be careful about what we say about those cavemen. Some interesting research reveals that cavemen would have [...]

October 26, 2009 at 9:45 pm » Comments (4)

WOD:  C&J Skill Work: Clean & Jerk “Grace” 30 Clean & Jerk (135#/95#) Post time to comments A “Fran” High by Dan Hollingsworth This Saturday we had a very impressive showing at our first ever “Fran” at KCF. For many, not only was this their first go at this infamous WOD, but it was their [...]

October 25, 2009 at 9:50 pm » Comments (4)

WOD: Row 750m 15-9-6 Sumo Deadlift High Pull (95#/65#) Handstand Push-up Row 500 Post time to comments As daylight gets shorter we tend to think that our day gets shorter, even though it doesn’t.  One of the ways to deal with this, as well as the general time crunch we deal with in our daily lives is [...]

October 24, 2009 at 8:52 pm » Comments (0)

WOD : Rest Day Journaling by Amy Hollingsworth We discuss daily the importance of writing down your workouts.  In your journals you have a place for general WODs and a separate list for PRs where you can document your performance on named WODs (e.g. the Girls and Hero WODs) as well as individual skill PRs such [...]

October 23, 2009 at 11:49 pm » Comments (4)

WOD: “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups Post time to comments “Fran” is rightfully or unrightfully one of the most revered WODs in the CrossFit aresenal. It is as simple as it is brutal and effective. The best CrossFitters in the world can crank this thing out in just under 2 minutes, and even they will [...]

October 22, 2009 at 9:42 pm » Comments (1)

WOD: Bodyweight Deadlifts – :30 on/:30 rest x 4 min Tabata Box Jumps (24″/20″)- :20 on/:10 rest x 4 min KB Swings (1.5pood/1pood) AMRAP in 4 min Score = total number of DL + lowest Box Jump # + Total KB Swings Post score to comments. I found this credo on Coach Burgener’s site and [...]

October 21, 2009 at 9:53 pm » Comments (2)

WOD: Everybody LOVES Double Unders 1 Round for time: 50 Double Unders 25 Wall Balls (20/14) 50 Double Unders 25 Pull-ups 50 Double Unders 25 Burpees 50 Double Unders 25 Kettlebell Swings 50 Double Unders If you can’t do double unders 5 singles = 1 double. Post time to comments. Going Heavy by Dan Hollingsworth [...]

October 20, 2009 at 10:37 pm » Comments (4)

WOD: Max Squats OHS 1RM Front Squat 1RM Back Squat 1RM Build to 1RM on OHS which will serve as your warm-up for Front Squat 1RM, which will then serve as your warm-up for Back Squat. Post individual loads and total to comments. Wild Animals Lurking About You may have heard that a black bear [...]

October 19, 2009 at 9:02 pm » Comments (1)

WOD:  KB Snatch & OHS Skill work: Single Arm KB Swings and progress to KB Snatch then: 5, 4, 3, 2, 1 KB Snatch Overhead Squat (1.5pood/1pood) Perform 5 KB snatches with right arm, followed by 5 KB Overhead squats with same arm and KB. Then perform 5 KB snatches with left arm followed by [...]

October 18, 2009 at 10:08 pm » Comments (4)

WOD: Deadlift 3×3 Then Deadlift 1 x 15-20 Then 7 min AMRAP 5 ring dips 10 ring rows 15 box jumps 20/16 Post loads and rounds to comments My Facebook status this morning was a declaration of sitting down to a breakfast of steak and eggs, a suggestion courtesy of our 4 1/2 year old [...]

October 17, 2009 at 11:37 pm » Comments (0)

WOD:  Rest Day  New photos have been loaded to the Gallery, which has also been changed to be a bit more user friendly. Check it out when you have the chance. Also, here is another site we like. Dr. Michael Eades, author of Protein Power, has a great blog about health and nutrition. A recent [...]

October 16, 2009 at 8:44 pm » Comments (3)

WOD: SDHP/Whip-up Ladder On the minute for 20 minutes perform: 1 Sumo Deadlift High Pull the first minute (75#men/55#ladies) 2 Whip-ups the second minute 3 SDHP the third minute 4 Whip-ups the 4th minute… Continue this pattern until you are not able to complete the required number of reps. Post the highest round completed to [...]

October 15, 2009 at 8:25 pm » Comments (7)

WOD: Snatch Snatch 3-3-3-1-1 Then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Snatch (men 75#/women 45#) Box Jumps (24/20) I don’t want to get bulky by Dan Hollingsworth This is a common reason given by women for not engaging in a weight training program. Many women erroneously assume that as [...]

October 14, 2009 at 9:22 pm » Comments (7)

WOD: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Post number of completed rounds to comments. Due to server error we are unable to post a picture today…our webmaster is busy fixing the issue. Back to normal operations very soon.

October 13, 2009 at 9:34 pm » Comments (2)

WOD: Press Shoulder Press 3-3-3-3-3 Skill Work: Rope Climb Great discussion on “Digging Deep” yesterday. Look for more provocative questions in the future designed to stimulate discussion and debate.

October 12, 2009 at 10:12 pm » Comments (11)

WOD: Bear Complex 5 Rounds, 7 sets of the following sequence – for time Power Clean Front Squat Push Press Back Squat Push Press The power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. Post fastest and slowest time to comments Digging Deep By Dan [...]

October 11, 2009 at 9:30 pm » Comments (3)

WOD: 4 Rounds for time 50m Overhead Lunges (45#/25#) 25 Incline Push-ups Post time to comments Celiac Disease Every once in a while the mainstream media gets it right when it comes to health and nutrition. Check out this very good article on Celiac Disease by CBSnews.com. Celiac Disease, as the article states is a [...]

October 10, 2009 at 9:25 pm » Comments (1)

WOD: Rest Day Get Primal This week we will highlight another great website, Mark’s Daily Apple. This site was created by Mark Sisson, a former professional runner who qualified for the 1980 U.S. Olympic Marathon Trials. The years of high mileage and crappy endurance junkie diet wreaked havoc on his body. In 1998 he retired [...]

October 9, 2009 at 10:13 pm » Comments (4)

WOD: The Pyramid 21-15-9-15-21 Medicine Ball Cleans (20#/14#) Kettlebell High Pulls (1.5 Pood/1 Pood) Push-ups Post time to comments Check out the article that MC1 Obana wrote which ran in yesterday’s Northwest Navigator. Objective, Measurable, Repeatable by Dan Hollingsworth A primary principle that sets CrossFit apart from other fitness programs is that it is evidence [...]

October 8, 2009 at 10:10 pm » Comments (2)

WOD: 4 x 500 m Row rest as needed between reps Post fastest and slowest time to comments. Leave your ego at the door by Dan Hollingsworth In the picture above, Chris demonstrates that he fully understands the principle that is the title of this article. Last week I talked about why high intensity is [...]

October 7, 2009 at 10:14 pm » Comments (4)

WOD: Cleans Clean 3-3-3-3-3 Then Ring Dip skill work (video courtesy of www.crossfit.com)

October 6, 2009 at 9:17 pm » Comments (0)

WOD: “Karen” 150 Wall Ball Shots (men 20#/women 14#) post time to comments. Congratulations to Sue and Richard (pictured above) for completing their Fundamentals course.  We look forward to seeing you both in the group classes.  You both did very well during Fundamentals and we know that you will continue to blow us away during [...]

October 5, 2009 at 8:53 pm » Comments (8)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Push Jerk (men 135#/women 95#) Burpees Post time to comments Paleo Kits are coming! We are very excited to announce that we just made our first order of Paleo Kits and will soon have them available for purchase in the Pro Shop.  [...]

October 4, 2009 at 9:44 pm » Comments (6)

WOD: Run 4 x 400 Deadlift 5-5-5-5-5 USDA to the rescue? The United States Department of Agriculture has a stated mission to improve nutrition and health by providing food assistance and nutrition education and promotion.  However, that is sixth on their list of  missions.  Guess what is first?  To expand markets for agricultural products and [...]

October 3, 2009 at 7:30 pm » Comments (1)

WOD: Rest Day Gain Some Knowledge Over the course of the next several weeks we will share with you some of our favorite websites. These will be sites that offer a wealth of insight and education regarding fitness, nutrition and health. Many of them are chock-full of useful information all free of charge. We kind [...]

October 2, 2009 at 10:01 pm » Comments (4)

WOD: “Helen” 3 Rounds for time 400m Run 21 KB swings (men 1.5 pood/women 1 pood) 12 Pull-ups  Wondering what the hell a “pood” is?  Click here for some knowledge.

October 1, 2009 at 10:29 pm » Comments (3)

WOD: Tabata Complete 24 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are rowing for calories, the second 8 intervals are push-ups and the third 8 intervals are knees-to-elbows. There is no rest between exercises. Keep track of all reps/calories from all 24 intervals and post [...]

September 30, 2009 at 9:44 pm » Comments (2)

WOD: Back Squat 5-3-3-1-1 Then AMRAP in 7 minutes 25 Double Unders 5 HSPU Universal Scalability by Dan Hollingsworth As a follow-on to yesterday’s post regarding intensity, let’s discuss scaling. Those who are being newly introduced to CrossFit will often first balk at the intensity being displayed before their eyes. Once you have explained the [...]

September 29, 2009 at 9:02 pm » Comments (4)

WOD: Snatch Snatch 1-1-1-1-1 Intensity by Dan Hollingsworth Constantly varied, functional movements performed at high intensity…that’s the CrossFit mantra. When you talk to people about CrossFit, they understand constantly varied and most quickly agree that that’s a good thing. When you explain what our idea of a functional movement is, they usually nod their head [...]

September 28, 2009 at 9:22 pm » Comments (5)

WOD: Deadlift & Run 21 Deadlift 800m Run 15 Deadlift 800m Run 9 Deadlift 800m Run 250# men/170# women Post time to comments. What’s the frequency Kenneth? by Dan Hollingsworth  A common question asked by newbie CrossFitters or potential newbie CrossFitters is “How many times per week should I come?”  Great question.  If you follow [...]

September 27, 2009 at 8:11 pm » Comments (2)

WOD: Pressing for Reps 5 Rounds for max reps Shoulder Press Push Press Push Jerk 95# men/65# women Perform each of the 3 lifts in succession to complete 1 repetition. Perform as many repetitions as you can without putting down the barbell. The round ends when you can are unable to complete a lift. Post [...]

September 26, 2009 at 10:28 pm » Comments (2)

WOD:  Rest Day The Open House/FGB/BBQ was a huge success. We had lots of new faces, and plenty of first time CrossFitters throwing down for Fight Gone Bad. Once again we spanned the generation gap with an age range from “early twenties” to “mid-sixties”. We also had some pretty impressive numbers coming out of these [...]

September 25, 2009 at 10:23 pm » Comments (2)

WOD: “Fight Gone Bad” (FGB) 3 Rounds of: Wall Balls Sumo Deadlift High Pulls Box Jumps Push Press Rowing In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On [...]

September 24, 2009 at 10:45 pm » Comments (0)

WOD:  6 rounds for time 200 m run 5 ring dips Post time to comments Do you know squat?  We hope so.  The squat, a fundamental movement of CrossFit, is the basis for many functional exercises in our program.  It is one of the most important movements for developing overall strength and flexibility.  The squat coordinates movements [...]

September 23, 2009 at 9:39 pm » Comments (5)

WOD:  Chelsea 5 pull ups 10 push ups 15 squats On the minute every minute for 30 minutes Post rounds to comments   In a recent op-ed piece in the New York Times, author Michael Pollan brought up the topic of the American diet as the “elephant in the room” when it comes to the [...]

September 22, 2009 at 10:29 pm » Comments (0)

WOD: 21-18-15-12-9-6-3 Burpees Knees-to-Elbows Post time to comments. Glory be, the pull-up bars have arrived It is our distinct pleasure to introduce you to the “Diablotron PNW” Anchor the bars! First pull-up on the new bars!   We have to give credit to the original bars designer Jeremy Jones of Diablo CrossFit.  He was gracious [...]

September 21, 2009 at 10:25 pm » Comments (2)

WOD: 4 rounds for time 50 squats 400 m run Post time to comments  Five more days until the Fight Gone Bad event at Kitsap CrossFit.  Click on News & Events for more information!

September 20, 2009 at 11:34 pm » Comments (2)

WOD: Overhead Squats 1-1-1-1-1 Then AMRAP 7 minutes Bear Crawl 12 Kettlebell Swings Recently Active.com sent out this article detailing their opinion of the importance of weight training for endurance athletes.  In short they concluded that there was not enough benefit derived from weight training to justify the time spent doing it.  Hmmm…well, if your [...]

September 19, 2009 at 10:45 pm » Comments (2)

 WOD: Rest Day We’d like to send out a great big thank you to all who came to the open house on Saturday.  Fortunately, the rain held off during the WOD to allow for running without getting soaked.  All who participated in the WOD did very well.  We had an age range from 36-64, all going [...]

September 18, 2009 at 10:54 pm » Comments (0)

WOD: Open House You’ll have to come by to see what today’s offering is Kitsap CrossFit Open House Today starting at 8:30 am Drop in, meet the coaches and have a go at the Workout of the Day. Not sure you’re ready for a CrossFit workout.  Come on down and cheer on your friends and neighbors [...]

September 17, 2009 at 9:56 pm » Comments (0)

WOD: “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats Post time to comments: What is CrossFit?? Great question…watch this video made by CrossFit Fire in Lakemoor, IL.  They do a really good job of illustrating what CrossFit does, how CrossFit is different, and how effective the programming is. For a more up close and [...]

September 16, 2009 at 9:27 pm » Comments (4)

WOD:  Cleans & Burpees 7 Rounds for time: 5 Power Cleans 10 Burpees

September 15, 2009 at 9:16 pm » Comments (4)

WOD: Fight Gone Bad prep 400m Run 21-15-9 Wall Balls Sumo Deadlift High Pull Box Jumps 400m Run Post time to comments:   Wondering what this CrossFit thing is all about? Stop by Kitsap CrossFit this Saturday, 09/19/09 between 8:30am-10:30am and see for yourself. We will be hosting an Open House. You can come by [...]

September 14, 2009 at 9:49 pm » Comments (3)

WOD: Deadlift Deadlift 3-3-3-3-3 Post max load to comments Watch this video for a great introduction to the deadlift, narrated by Coach Glassman, creator of CrossFit.  (video courtesy of www.crossfit.com)

September 14, 2009 at 6:20 pm » Comments (2)

WOD: Row for Calories 5 Rounds Row 1 minute for maximum calories Rest as needed between rounds (These are intended to be maximum effort rows, however we are also looking for consistency.  A penalty will be levied if your calorie count varies by more than 3 calories between rounds.) The Journey Begins Have you tried [...]

September 13, 2009 at 6:09 pm » Comments (0)

Live & Local At long last, we are proud to announce the launch of the official Kitsap CrossFit website. The process took a bit longer than we had originally anticipated, mostly due to naïveté on our part, but we are very happy with the end result and hope you will be too. Big shout out [...]