February 5, 2012 at 9:40 pm » Comments (7)

WOD: “Nancy” 5 Rounds for time 400m Run 15 Overhead squats (95#/65#) Compare to 12/06/10 and post time to comments. Throwdown Thoughts – Initial Thoughts on My First Competition by Brian Seidl After all the rush of the event has subsided and I’ve finally had the chance to put some thoughts to paper, there are [...]

February 4, 2012 at 9:43 pm » Comments (6)

WOD: Rest Day Due to a computer malafunkshun and sheer exhaustion, no fancy post today. We do want to thank the raucous and supportive crew that made the trip over to Bellevue yesterday. It was awesome, and much appreciated! Hearty congrats to all who competed. KCF was well represented and made the box proud. Look [...]

February 3, 2012 at 9:30 pm » Comments (5)

**Paleo Bites Sale Today!!** WOD: In teams of 3 complete 4 rounds for time 6 Rope climbs 300m Farmer carry (70#/53# kettlebell each hand) 675# Weight stack move During the farmer carry, if you put the kettlebells down prior to completing 100m, each team member must complete 5 burpees.  For the weight stack move, each team [...]

February 2, 2012 at 9:30 pm » Comments (5)

**New Class Time – Fridays at 4pm (Yes, that’s today!)** WOD: For time 1000m Row 100 Kettlebell swings (53#/35#) 100 Double unders Post time to comments. Power Hour: 3 Rounds 10 Dumbbell squat snatch (50#/35#) 10 Chest to bar pull-ups 10 Power cleans (#185/125#) 10 Handstand push-ups KCF Athlete Profile – Phedra Age:40 Occupation: Associate [...]

February 1, 2012 at 9:23 pm » Comments (16)

**New class time starting this week – Friday, 4pm!** WOD: Kettlebell Swing 20-15-10-5 Rest as needed between rounds. Increase weight with each round. Goal is unbroken rounds. Then: Alternating ladders for time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, Man makers (45#/30#) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, [...]

January 31, 2012 at 9:55 pm » Comments (14)

WOD: “Avalanche” 10 Rounds for time 20 Lunges 25 Squats 5 Box jumps (24″/20″) Plus a special surprise. Post times to comments. Tough Love (Words to live by, from our favorite guest blogger, Lisbeth.) If I think you can take it, I’ll pick on you. Harass you, harangue you, pester you to lift better, think [...]

January 30, 2012 at 9:45 pm » Comments (2)

**New Class Time – Friday 4pm!!!** WOD: Front squat + Push press 3-3-3-3 From the rack, for each set perform 3 front squats followed by 3 push press. Add weight each round, limiting factor will be the push press. Then: 10 min AMRAP 17 Double unders 7 Dumbbell split squats (30#/20# in each hand) 7 [...]

January 29, 2012 at 9:40 pm » Comments (7)

WOD: 21-18-15-12-9-6-3 reps for time Hand release push-ups Power snatch (75#/55#) Overhead squat (75#/55#) Sit-ups Post time to comments. Got D? At this weekend’s Nutrition Seminar, it was revealed that 85% of us who had labs drawn were significantly deficient in Vitamin D levels. Despite the fact that many of us were already supplementing with [...]

January 29, 2012 at 10:55 am » Comments (3)

WOD: Rest Day The Nutrition Seminar with Jeremy Mullins yesterday was a phenomenal learning experience. Update will soon follow. In the meantime, learn what not to do by reading this post.

January 27, 2012 at 9:27 pm » Comments (3)

**We are closed today due to the Nutrition Seminar with Jeremy Mullins. Home WOD: 50-40-30-20-10 Squats Sit-ups Run 100m after each round. Post time to comments. Are You Pumped Up Now? The quest to find the Fittest on Earth in 2012 begins in just 26 days. Kitsap CrossFit will be part of that quest. Last [...]

January 26, 2012 at 9:30 pm » Comments (8)

**Schedule Reminder – No classes tomorrow due to the Nutrition Seminar WOD: “Annie R U Ok” 21-15-9 Row (calories) Thrusters (65/45) Sumo deadlift high pull (65/45) Burpees Med ball cleans (20/14) Wall Balls (20/14) Compare to 04/27/10 and post time to comments. Power Hour: For time Deadlift (10000#/7000#) 25 muscle-ups choose your own weight, partition reps as needed. [...]

January 25, 2012 at 9:30 pm » Comments (32)

**Schedule Reminder – NO classes on Saturday due to the Nutrition Seminar. WOD: Box Squats 2-2-2-2-2-2-2 Move the bar quickly, 1-2 min rest between sets @ approximately 70-80% of 1 rep max. Then: 3 Rounds NOT for time HEAVY sled drag across gym 20 UNBROKEN toes-to-bar (penalty for coming off of the bar is 1 [...]

January 24, 2012 at 10:30 pm » Comments (4)

WOD: Hang power clean 3-3-3-3 Then: “DT” 5 Rounds for time 12 Deadlifts (155/105) 9 Hang power cleans 6 Push jerks Compare to 5/24/11 and post max load and time to comments. Why You Got Fat

January 23, 2012 at 9:28 pm » Comments (3)

WOD: “Cindy on the Run” 5 Rounds for time     3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)     100m Run Post time to comments. Ego vs Integrity (This post was written and posted by CrossFit Hollywood. It’s a nice tie in to yesterday’s post written by Freddy Camacho. In my opinion, it [...]

January 22, 2012 at 9:24 pm » Comments (3)

WOD: Jerk 1-1-1-1 Then: “Bear Trap” This WOD is a variation of the Bear Complex. You will have 2 min to accumulate a max amount of weight lifted. For this WOD 1 complete cycle of the Bear Complex is 6 reps (deadlift, power clean, front squat, push press, back squat, push press). The deadlift is [...]

January 21, 2012 at 9:55 pm » Comments (0)

WOD: Rest day All In A Day’s Play What does your CrossFit training prepare you for? Get Up. Get Fit. Get Out. from Ryan Decker on Vimeo.

January 20, 2012 at 9:30 pm » Comments (5)

WOD: For time 50 Wall balls (20#/14#) 21-15-9 Deadlifts (225#155#) Handstand push-ups 50 Kettlebell swings (53#/35#) Post time to comments. Chilly Hilly – KCF Aid Station Hey KCF Family, we have committed to volunteering at an aid station for the 2012 Chilly Hilly bike ride on Bainbridge Island. The date of the event is Sunday, [...]

January 19, 2012 at 9:26 pm » Comments (4)

WOD: 4 Sets of 4 Barbell walking lunges Then: 2 Minute drills L Pull-ups Wall climbs Medicine ball cleans (20#/14#) Rowing (calories) 2 minutes rest between exercises. Post max load and number of reps to comments. Power Hour: 4 Rounds for time 8 Power cleans (205#/145#) 8 Front squats (205#/145#) 8 Pistol squats 8 Handstand [...]

January 18, 2012 at 9:29 pm » Comments (6)

**All Classes Cancelled Today** Stay home, sleep in, stay safe. Home WOD: 100 Burpees for time Post time to comments. Also, send us your favorite snow day photos or post them to our Facebook page. Truth, Or Lies (written and posted by Lisbeth Darsh of CrossFitLisbeth.com) Life is full of hard truths. So is CrossFit. Sometimes [...]

January 17, 2012 at 9:54 pm » Comments (6)

**Snow Day Update** The morning WOD is on.  We’ll keep an eye on conditions for the evening.  Play it smart though, there is no WOD worth going into the ditch or risking your life for. WOD: 20 minute alternating ladder of Sumo deadlift high pulls (95#/65#) Whip-ups On minute 1 perform 1 SDHP, on minute [...]

January 16, 2012 at 9:33 pm » Comments (20)

WOD: Deadlift 3-3-3-1-1 Then: 7 Rounds for time 14 Deadlifts (155#/105#) 7 Clapping push-ups Post max load and time to comments. CrossFit In The NFL Playoffs Did you see it? Not the game, for those of us from Wisconsin, we’d rather forget that. Much like the Super Bowl, I was more interested in the commercials. [...]

January 15, 2012 at 9:30 pm » Comments (13)

WOD: 5 Rounds for max reps in 2 minutes 50 double unders Max rep squat snatch (95#/65#) Rest 2 min between rounds. Post number of completed squat snatches for each round to comments. Inspirational Climb Kyle Maynard is a recognized model of inspiration within the CrossFit community. Kyle was born as a congenital amputee which [...]

January 14, 2012 at 9:30 pm » Comments (0)

WOD: Rest day Cliff Biking? This is just plain nuts! If you have motion sickness or fear of heights, you may not want to watch this video. It had me squirming from the comfort of my dining room chair.

January 13, 2012 at 9:30 pm » Comments (3)

WOD: “Hell-in/Ground to overhead” For time: Run 1200 meters 63 Kettlebell swings, 1.5 pood/1.0 36 Pull-ups Run 800 meters 42 Kettlebell swings, 1.5 pood 24 Pull-ups Run 400 meters 21 Kettlebell swings, 1.5 pood 12 Pull-ups *Bonus* – Immediately upon finishing the final pull-up take up to 90 seconds to complete a max weight Ground-to-overhead [...]

January 12, 2012 at 9:36 pm » Comments (9)

WOD: 4:00, 3:00, 2:00, 1:00 Anchored sit-ups (1point) Rowing for calories (2points) Dumbbell push press (45#/35#) (3points) Squat cleans (185#/135#) (4points) In this WOD each athlete will choose 1 exercise to perform for maximum reps for each specified time frame. The clock does not stop between time frames. Each exercise must be performed. Choose 1 [...]

January 11, 2012 at 9:30 pm » Comments (9)

WOD: Thruster 10 minutes to establish heavy single Then: 4 Rounds each for time with 5 min rest between rounds 3 Rope climbs 6 Thrusters at 80% of the heavy single Double Gasser (6 trips back and forth across the gym from whiteboard to platforms and back) Post max load and time for each round [...]

January 10, 2012 at 9:30 pm » Comments (8)

WOD: 10 min AMRAP 4 Dead hang pull-ups (men chest-to-bar/women chin-over-bar) 6 Clapping pushups 8 Pistols Skill work: turkish get-ups Post number of completed rounds and reps to comments. Back To The Start Chipotle has a fairly long history of trying to offer a healthier version of fast food.  Yes, we can argue that their [...]

January 9, 2012 at 9:28 pm » Comments (9)

WOD: 5 Rounds for time 30 double unders 20 toes through rings 10 burpees alternate: 400m run / 60m sled push (45# / 25#) Post time to comments. Nutrition Seminar with Jeremy Mullins R.D. Don’t forget, January 28th is the date of our Nutrition Seminar. Jeremy Mullins of CrossFit Thunder and Firebreather Fitness will be [...]

January 8, 2012 at 9:27 pm » Comments (8)

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 3 minutes between [...]

January 7, 2012 at 9:53 pm » Comments (2)

WOD: Rest day Holiday Party Recap What can we say…Thank You to everybody who came out to The Zone Sportsplex for the KCF Holiday Party. In total we had about 80 guests and complete run of the entire complex…and yeah, we took advantage of that. There was fabulous food, a monstrous game of kickball, a [...]

January 6, 2012 at 10:53 pm » Comments (11)

WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Compare to 12/01/10 and post time to comments. Community – It’s All About You Guys The CrossFit Affiliate Viewpoint being shared on the CrossFit.com Affiliate Blog absolutely defines our vision for Kitsap CrossFit. When we first thought about opening our own place the most important [...]

January 5, 2012 at 9:48 pm » Comments (11)

**Schedule Reminder** No evening classes tonight!!! WOD: Complete 6 total 2min AMRAPs of the following movements Kettlebell swings (53#/35#) Muscle-ups Wall Ball “2 fer 1′s” (20#/14#) For each 2 min AMRAP begin by performing 10 box jumps (30″/24″) and the remainder of the time perform as many reps as possible of either KB swings, muscle-ups [...]

January 4, 2012 at 9:30 pm » Comments (9)

**Schedule Reminder** No evening classes tomorrow, Friday, Jan 6th. WOD: 1K Row Time Trial Then: Front Squat 3-3-3 1K Row Time Trial Post times and loads to comments. KCF Athlete Profile – Rickey Age:26 Occupation:United States Coast Guard First CrossFit WOD: 10 min AMRAP – HSPU’s, Double Unders and sit ups First thought after First [...]

January 3, 2012 at 10:18 pm » Comments (6)

WOD: 15 min AMRAP 6 Man makers (35#/25# dumbbells) 6 Broad jumps (6′/4′) 6 Deficit handstand push-ups (4″/2″) Post number of completed rounds and reps to comments. The Biggest Loser Season 13 I have not hidden my disdain for the reality show The Biggest Loser. I have posted a few times on what I think [...]

January 2, 2012 at 9:56 pm » Comments (3)

WOD: Snatch 15 min to work up to a heavy single Then: 3 x 5 at 70-80% of the heavy single Then: 5 Rounds for time (7 minute time limit) 5 Deadlifts (275#/185#) 10 Burpees Post loads and time to comments. ‘Tis (Nearly) The Season The CrossFit competitive season, that is. The official start to [...]

January 1, 2012 at 9:30 pm » Comments (2)

WOD: Weighted pull-ups 3-3-3-3 Then: 3 sets max reps ring dips Then: 2 Rounds for time 25 GHD sit-ups 50 Double unders Post loads, reps and time to comments. 3 Words – A Homework Assignment I came across this yesterday and thought it was really interesting: My 3 Words for 2012. This year, instead of [...]

December 31, 2011 at 9:33 pm » Comments (1)

WOD: Rest Day Happy New Year!!! 2012 is going to be an AMAZING year!

December 30, 2011 at 10:12 pm » Comments (8)

WOD: 2 person team WOD For time: 200 Burpees 2K Row For this team WOD only 1 person can be performing reps or rowing at a time. At the call of “3, 2, 1, Go!” partner 1 will perform a deadlift (225#/155#) and hold the bar at the top position of the lift while partner [...]

December 29, 2011 at 9:30 pm » Comments (4)

WOD: Front squat 1-10-1-20-1 Compare to 02/11/11 and post loads to comments. Power Hour: 20 Thrusters (95#/65#) Bear crawl across gym Row 20 calories OH walking lunges with (45#/25# bumper plate) across gym 20 Squat cleans (95#/65#) Bear crawl across gym Row 20 calories OH walking lunges with (45#/25# bumper plate) across gym 20 Deadlifts [...]

December 28, 2011 at 9:46 pm » Comments (10)

WOD: Tabata Toes-to-bar 10m Sprints Whip-ups Jumping lunges No rest between exercises. Post total reps to comments. (Today we revisit a post written by Brandi on 05/17/11. She clearly has embodied the sentiment of this post…have you?) What does it take to be a great CrossFit athlete? Written by Brandi Exarhos I ask myself this [...]

December 27, 2011 at 9:57 pm » Comments (7)

WOD: 15 min AMRAP 5 Deadlift (275/185) 15 Medicine ball cleans 20 Sit-ups Post number of completed rounds and reps to comments. (Today we revisit a great post from Mindi. It even got a feature on the CrossFit HQ Affiliate blog. Read it through and then post your thoughts to comments.) Convenient by Mindi Martinez [...]

December 26, 2011 at 9:57 pm » Comments (9)

WOD: Push jerk 3-3-3-3 Then 21-15-9 Dumbbell thrusters (45#/30#) Sumo deadlift high pull (75#/55#) Post max load and time to comments. (Even though we address this issue frequently, the myth of “getting bulky” just won’t go away. Here’s a post from 10/16/09 where we address this very issue) I don’t want to get bulky by [...]

December 25, 2011 at 9:30 pm » Comments (4)

WOD: “Filthy Fifty” For time: 50 Box jump, (24″/20″) 50 Jumping pull-ups 50 Kettlebell swings, (35#/26#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45#/33#) 50 Hip extensions 50 Wall ball shots, (20#/14#) 50 Burpees 50 Double unders Compare to 08/09/11 and post time to comments (From the archives: this was originally [...]

December 24, 2011 at 10:15 pm » Comments (1)

WOD: Rest day MERRY CHRISTMAS EVERYBODY

December 23, 2011 at 10:04 pm » Comments (9)

**Reminder** The Exarhos kids will be selling some tasty treats this morning to raise money for Sophia’s Promise. Please bring some cash and support their cause. WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds [...]

December 22, 2011 at 9:59 pm » Comments (9)

WOD: 5 Rounds for time 5 Pendlay rows (135#/95#) 5 Thrusters (135#/95#) 5 Wall climbs Post time to comments Power Hour: Bench press 5-5-5 Then 4 Rounds for time 2 Tire flips 8 Skin the cats While it may not seem to be the most festive gift to give, the BBC suggests maybe we should [...]

December 21, 2011 at 9:59 pm » Comments (9)

WOD: 10 Muscle Ups 20 10m Sprints 30 Kettlebell Swings (1.5/1.0) 40 Double Unders 50 Jumping Lunges 40 Double Unders 30 Kettlebell Swings (1.5/1.0) 20 10m Sprints 10 Muscle Ups Post times to comments. Want to be More Productive? We all could use more time in our days and weeks to do all of the [...]

December 20, 2011 at 10:09 pm » Comments (6)

WOD: Deadlift 5-5-5-5-5 Skill work: Muscle Up Post loads to comments. How About Some Holiday Fruitcake? Some people are all about tradition, and that is one of the reasons fruitcakes still exist. We all know it is not because they taste good – or even look good for that matter. Interestingly enough, a Paleo Fruitcake [...]

December 19, 2011 at 10:16 pm » Comments (16)

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 [...]

December 18, 2011 at 9:53 pm » Comments (6)

WOD: Overhead Squat 3-3-3-3 Then 7 minute AMRAP 7 Hang Power Snatch (75#/55#) 17 Double Unders Soul (Another gem from our friend at CrossFit Lisbeth) Does your gym have soul? Not just pull-up bars and barbells and athletes and firebreathers and Lulu mamas and snatching grandpas, but soul. Real, salt-of-the-earth, tail-wagging, wise-assing, booty-making, hip-driving “I [...]

December 17, 2011 at 10:15 pm » Comments (3)

WOD: Rest Day How is Your Christmas Shopping Coming Along? Are you ready for the holiday? There are only 7 more shopping days left before Christmas. If you are still looking for a gift idea for an outdoor enthusiast, you should consider the Tail Great Now bench, invented by our very own, Coach Chris. This [...]

December 16, 2011 at 10:30 pm » Comments (7)

WOD: “Running Bear” 5 Rounds for time of: 400m Run 1 Set of the “Bear Complex” (95#/65#) “Bear Complex” = 7 sets of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat and 1 Push press. Power clean must be separate from the front squat. Front squat and push press can be [...]

December 15, 2011 at 9:19 pm » Comments (3)

WOD: Power clean 3-3-3-3-3 Compare to 04/18/11 and post max load to comments. Power Hour: Sumo Deadlift 2-2-2-2-2-2-2 then 5 Rounds for time 5 Push jerk (155#/105#) 250m Row Save This NEW Date – KCF Holiday Party Well, due to a clerical error (you can read this as “It’s Dan’s fault.”) we have been forced [...]

December 14, 2011 at 9:28 pm » Comments (11)

WOD: “Schmalls” Begin with an 800m Run Followed by 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistol squats 20 Kettlebell swings (2.0/1.5 Pood) 10 Handstand push-ups End with an 800m Run Compare to 05/30/11 and post time to comments. Remembering Justin Schmalstieg One year ago today, our friend and fellow CrossFitter from Oceanside CrossFit [...]

December 13, 2011 at 9:37 pm » Comments (14)

WOD: Standing triple broad jump – 5 attempts for max distance. Demo video Then 12min AMRAP 12 Split squats (50#/35# dumbbells each hand) 12 Groiners 24 Double unders Post max distance and number of completed rounds and reps to comments. KCF Athlete Profile – Brooke Age: 38 Occupation: Co-Owner, Poulsbo Running First CrossFit WOD: “Grace” [...]

December 12, 2011 at 9:29 pm » Comments (6)

WOD: For time 21-18-15-12-9 Wall Balls Toes-to bar Post time to comments. Don’t forget to tell your coach if you want to “Baseline” today, it will be your warm-up. It Really Is This Simple This is a great video that demonstrates the scientific and medical evidence that physical activity can reduce your risk for serious [...]

December 11, 2011 at 9:34 pm » Comments (8)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then: Shoulder ress 3-3-1-1-1 Compare to 05/17/11 and 10/20/11 and post time and load to comments. A Fitness Lookback For many Kitsap CrossFit members today will be your first opportunity to have another whack at “Baseline”. I’m sure you recall this as the [...]

December 10, 2011 at 9:30 pm » Comments (1)

WOD: Rest day Now, This is Cool!

December 9, 2011 at 9:30 pm » Comments (6)

WOD: Team Widow Maker – in a team of 2 complete as many rounds as possible in 20 minutes 5 Squat cleans (115#/85#) 5 Push jerks (115#/85#) 5 Push-ups This workout will begin with 1 person starting with the squat cleans and then the push jerks. Upon completion of the push jerks, partner 1 will [...]

December 8, 2011 at 9:50 pm » Comments (9)

WOD: For time 10 Sumo deadlift high pulls (115#/80#) 50 Double unders 8 Sumo deadlift high pulls 40 Double unders 6 Sumo deadlift high pulls 30 Double unders 4 Sumo deadlift high pulls 20 Double unders 2 Sumo deadlift high pulls 10 Double unders Post time to comments. Power Hour: “Tommy V” 21 Thrusters (115#/80#) [...]

December 7, 2011 at 9:30 pm » Comments (9)

WOD: Floor press 2-2-2-2-2 no more than 2 min rest between sets Then 4 Rounds for time 50 Squats 400m Run Compare to 03/24/11 and 04/21/11 and post loads and time to comments. Make Every Arrow Count (written by Lisbeth Darsh of CrossFit Lisbeth) “Make every arrow count.” That’s what one of the characters said [...]

December 6, 2011 at 9:24 pm » Comments (2)

WOD: 7 Rounds for time 7 Power snatch (95#/65#) 7 Overhead squats 3 Muscle-ups Compare to 08/24/10 and post time to comments. Getting Stronger Through Mind Control: A 3-Step Meditation Plan (written by Nick Horton, contributor to Breaking Muscle) I say a lot of contradictory things when I’m coaching: “Go slow!”, “Go fast!”; “Shoulders behind [...]

December 5, 2011 at 9:44 pm » Comments (16)

WOD: Back squat 3-3-3-3 Then 150 Burpees Compare to 01/18/11 and 11/29/10 and post loads and time to comments. Paleo Sausage Gravy and Buscuits 16 oz. country style pork sausage 2 Tbsp arrowroot powder 1 can coconut milk (shake it up before you open it) 1/4 tsp fennel seeds 1 tsp dried, rubbed sage 1/4 [...]

December 4, 2011 at 10:02 pm » Comments (9)

WOD: 3 Rounds for time 15 Deadlift (225#/135#) 15 Handstand push-ups 15 Pull-ups 15 Thrusters (95#/65#) Post time to comments. A Fruitful Weekend Wow, this was an action packed weekend, but then again aren’t they all.  Thank you to all who came out for our 2nd Paleo Bites Sale and our 1st Slaughter County Barbell [...]

December 3, 2011 at 9:07 pm » Comments (1)

WOD: Rest day Familiar Story?

December 2, 2011 at 9:37 pm » Comments (7)

WOD: 800m Run 40 Push presses (75#/55#) 40 Box jumps (20″/16″) Rest 4 minutes 400m Run 20 Push presses (95#/65#) 20 Box jumps (24″/20″) Rest 2 minutes 200m Run 10 Push Presses (115#/80#) 10 Box jumps (30″/24″) Subtract the rest time and post total working time to comments. Burning Runner’s Advice For Would-be CrossFitters Before [...]

December 1, 2011 at 10:02 pm » Comments (12)

WOD: 20 minute AMRAP 10 Dumbbell snatches (40#/25#) 6 Burpees 6 Pistol squats Post number of rounds and reps to comments. Power Hour: Deficit deadlift 2-2-2-2-2 Then 5 rounds for time 5 Deadlift @ 85% of 1RM 1 Gasser Here’s a very interesting view on why we are seeing such an epidemic rise in obesity [...]

November 30, 2011 at 9:19 pm » Comments (7)

WOD: 4 x 500m Row 15 GHD hip extensions between each row. Rest as needed for max effort. Compare to 06/02/11 and post times to comments. Save The Date: KCF Holiday Party Tis the season: tree trimming, shopping, caroling, hot apple cider and holiday parties. Kitsap CrossFit is excited to announce the plans for our [...]

November 29, 2011 at 11:17 pm » Comments (6)

WOD: Front squat 3-3-3 Then 21-15-9 reps for time Hang squat cleans (135#/95#) Chest-to-bar pull-ups Post max load and time to comments. One Week Post-Challenge We are now 1 week past the conclusion of the Pre-Holiday Paleo Challenge. How are you doing? Is this a lifestyle change for you or have you slipped back into [...]

November 28, 2011 at 9:09 pm » Comments (14)

WOD: 5 Rounds for time 5 Ring extensions (right arm + left arm = 1 rep) 5 Forward rolls 5 Backward rolls 10 Sots presses (45#/33#) Watch this WOD demo video for some scaling options (remember, EVERYTHING can be scaled).  Post time to comments. Hmmm, Tasty. Is that Strawberry or Beaver Behind? No, you didn’t [...]

November 27, 2011 at 9:30 pm » Comments (10)

WOD: For time 21 Deadlifts (225#/135#) 21m Handstand walk 15 Deadlifts 15m Handstand walk 9 Deadlifts 9m Handstand walks Post time to comments. KCF Athlete Profile – Eric H. Age: 38 Occupation: C-17 Pilot for the Air Force Reserves First CrossFit WOD: Not sure. I’ll have to check. First thought after First CrossFit WOD: What [...]

November 26, 2011 at 9:30 pm » Comments (6)

WOD: Rest day A Testament To The Human Mind, Body & Spirit

November 25, 2011 at 9:30 pm » Comments (5)

WOD: 6 Minute AMRAPs 25 Double unders 5 Handstand push-ups 2 min rest 10 Kettlebell swings (53#/35#) 10 Kettlebell goblet squats (53#/35#) 2 min rest 10 Box jumps (24″/20″) 10 Sumo deadlift high pulls (95#/65#) Post total number of reps to comments. Cooking with the Kids In our house, we get the kiddos to eat [...]

November 24, 2011 at 9:58 pm » Comments (5)

**Reminder**  No Evening Classes tonight.  Tomorrow’s Sports Camp and Weightlifting Classes will be held at 10am, No Kids Class. WOD: Hang power snatch 3-3-3-3-3 Then: 21 Dumbbell thrusters (45#/30#) 15 20′ Shuttle runs 15 Dumbbell thrusters 9 20′ Shuttle runs 9 Dumbbell thrusters 3 20′ Shuttle runs Post loads and time to comments. A New [...]

November 23, 2011 at 9:40 pm » Comments (2)

WOD: “Earn Your Feast” In teams of 5, accumulate maximum number of reps for the following movements. Rowing (calories) SPUDs Kettlebell sumo deadlift high pulls (53#/35#) Sit-ups Overhead lunges (45#/25#) 1 minute at each station, no rest between stations. Complete 2 rounds of all 5 movements. Post team name and total reps to comments. Giving [...]

November 22, 2011 at 10:44 pm » Comments (7)

WOD: 100 Burpee pull-ups Ideally the pull-up bar is 1′ above your reach. Post time to comments. The Trainer’s Reward (Orignially posted by Lisbeth Darsh at CrossFit Lisbeth) We seek numbers to quantify our existence: all of us in this life. How much money we make, how much we can deadlift, how many pounds we [...]

November 21, 2011 at 9:30 pm » Comments (11)

WOD: “CrossFit Football Total” Power clean, 1 rep max Back squat, 1 rep max Bench press, 1 rep max Deadlift, 1 rep max After warm-up, 3 attempts allowed for each lift. Combine all 4 lifts and post total to comments. A Paleo Thanksgiving Sticking with what you have started during the Pre-Holiday Paleo Challenge is [...]

November 20, 2011 at 10:03 pm » Comments (6)

WOD: “Nutts” 10 HSPU 15 deadlift (250/165) 25 box jumps (30/24) 50 pull-ups 100 wall balls (20/14) 200 double unders 400m run with 45#/25# plate Compare to 8/25/11 and post time to comment. The End Is Near: A Post Paleo Challenge Word of Caution. We have now completed 42 days of the Pre-Holidays Paleo Challenge [...]

November 20, 2011 at 8:13 am » Comments (1)

WOD: Rest day LALANNE FITNESS POWERED BY CROSSFIT COMPETITION from Julian Marquez on Vimeo.

November 18, 2011 at 9:56 pm » Comments (10)

WOD: 3 Rounds for time 800m Run 25 Deadlifts (135#/95#) 50 Sit-ups Post time to comments. Pizza is a Vegetable? This Should Piss You Off! This made a big splash on the interwebs yesterday: House Protects Pizza As A Vegetable. The U.S. House of Representatives passed a bill that basically protects pizza and french fries continuing [...]

November 17, 2011 at 10:06 pm » Comments (12)

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. Compare to 9/16/10 and post number of completed rounds to comments. Power Hour: Box Squats 2-2-2-2-2-2-2 Then: 12 min AMRAP 6 Turkish get-ups (2.0/1.5 Pood) 3 Wall climbs [...]

November 16, 2011 at 9:21 pm » Comments (10)

WOD: Snatch balance 1-1-1-1-1-1-1 Compare to 8/8/11 and post loads to comments. KCF Athlete Profile – Kavita Age:41 Occupation:Optometrist First CrossFit WOD:A tabata … First thought after First CrossFit WOD: This is nuts but fun, why would I want to keep doing this? Before CrossFit I did: Running …that’s about it! I was in my [...]

November 15, 2011 at 9:30 pm » Comments (2)

WOD: Tabata 10m Sprints Double Unders Whip-ups 1 minute rest between exercises. Post lowest and highest number for each exercise to comments. Hungry For a PR? Nutrition is key to optimal performance. I don’t think many people would argue that statement. The timing of your nutrition is open for a bit of debate though. It [...]

November 14, 2011 at 9:26 pm » Comments (9)

WOD: Thruster 1-1-1-1-1-1-1 Compare to 7/21/11 and post loads to comments. Shawarma Salad I was talking with one of our members yesterday morning and she was telling me that her husband’s ship just pulled into Dubai. This got me to reminiscing about my days aboard the USS JOHN C STENNIS and our 3 port calls [...]

November 13, 2011 at 9:28 pm » Comments (14)

WOD: Overhead squat 3-3-3-1-1 Then: 7 min AMRAP 25 Double unders 5 Overhead squats (95#/65#) Post max load and number of rounds/reps to comments. Joing Me In A Game of “Remember When…” Over the years our thoughts on what constituted a healthy diet have changed dramatically. Amy and I look back and we have a [...]

November 12, 2011 at 10:01 pm » Comments (1)

WOD: Rest day

November 11, 2011 at 9:42 pm » Comments (7)

WOD: For time 500m Row 50 Box jumps (20″/16″) 50 Push-ups 50 Sit-ups 50 Jumping pull-ups 50 Good mornings (45#/33#) 50 Dips 20 Turkish Get-ups (53#/35#) Post time to comments. Practice How You Play (from CrossFit Southbay) If you’ve played organized sports, you’ve probably heard your coach say, “Practice how you play” on more than [...]

November 10, 2011 at 9:31 pm » Comments (25)

WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor or backpack, wear it.  Compare to 5/23/11 and post time to comments. Power Hour: [...]

November 9, 2011 at 9:30 pm » Comments (12)

WOD: Pendlay Row 5-5-5-5-5 Good Mornings 3-3-3 Post loads to comments. KCF Athlete Profile – Joni Age: 33 Occupation: Attorney. I practice Social Security disability law. First CrossFit WOD: I don’t remember exactly what I did for my first group WOD, but I think it was something involving burpees and barbell work. I do recall [...]

November 8, 2011 at 10:09 pm » Comments (6)

WOD: “Grace” 30 Clean & jerks (135#/95#) or “Isabel” 30 Snatches (135#/95#) Compare to 10/29/11 and 08/03/10 post time to comments. The Data is Becoming Overwhelming: Sugar = Crack We often joke that kicking the sugar habit is akin to kicking an addiction to hard drugs.  For quite some time, studies have actually shown that [...]

November 7, 2011 at 10:14 pm » Comments (20)

WOD: “White” 5 Rounds for time 3 Rope climbs 10 Toes to bar 21 Overhead walking lunges (45#/25#) 400m Run To my knowledge, this is the first Hero WOD named exclusively for a female hero. Honor her well and post times to comments. Guess I’m Type A…Who Knew? (written by Dan Hollingsworth) The folks at [...]

November 6, 2011 at 10:08 pm » Comments (9)

WOD: 3 Rounds for time of 30 Wall Balls (20#/14#) 30 Squat Snatch ((75#/55#) Post times to comments. Fresh Fall Foods One of the keys to staying on track in a Paleo Challenge is you need to prepare your own foods. This means shopping frequently to keep your foods fresh, or relying on your Full [...]

November 5, 2011 at 9:57 pm » Comments (5)

WOD: Rest Day Post leisure activities to comments. Have you shared an image macro lately? What is an image macro? I’m glad you asked. It is one of those photos with superimposed text that EVERYONE is posting/sharing on Facebook. Since a portion of your rest day is likely to be spent on Facebook, I thought [...]

November 4, 2011 at 8:22 pm » Comments (7)

WOD: 300 m Row 20 Push Press (135#/95#) 300 m Row 15 Push Press (135#/95#) 300 m Row 10 Push Press (135#/95#) 300 m Row 5 Push Press (135#/95#) Post times to comments. Cauliflower is the New Rice First, Kavita made some kicking Indian style “rice”. I’ve been dreaming about that “rice” ever since, because [...]

November 3, 2011 at 8:58 pm » Comments (16)

WOD: For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups Post time to comments…and remember, EVERYTHING is scalable! WOD Demo from the CrossFit Level 1 Seminar Staff Power Hour: Clean 1,1,1 Bench press 1,1,1 Overhead squat 1,1,1 [...]

November 2, 2011 at 8:29 pm » Comments (6)

WOD: 7 Rounds for time and load 35 Double unders 1 Snatch Make only 1 snatch attempt per round. Compare to 06/01/11 and post time and total weight successfully snatched to comments. Do not count missed reps. KCF Athlete Profile – Tim D. Occupation: U.S. Coast Guard First Crossfit WOD: 20 back squats, 40 toes [...]

November 1, 2011 at 8:22 pm » Comments (13)

WOD: Clean Pull – Every minute on the minute 3-3-3-3-3-3-3 Post loads to comments. Humble Pie: A Not So Tasty Paleo Treat And A Good Lesson in Scaling (written by Dan Hollingsworth) I’m just going to put this out there, yesterday’s WOD whooped my butt.  Those dang barbell overhead walks, left me very humbled, rather [...]

October 31, 2011 at 8:54 pm » Comments (13)

WOD: 5 Rounds for time 40m Barbell overhead walk (185#/115#) 30 Wall Balls (20#/14#) 40m Barbell farmer carry (95#/65# each hand) Post time to comments. WOD Demo from CrossFit Santa Cruz (Courtesy of CrossFit.com) We Are No Longer In Control If there seems to be a bit of a difference in the programming this week, [...]

October 30, 2011 at 8:30 pm » Comments (18)

Happy Halloween!!! WOD: 3 Rounds for time 15 Overhead squats (95#/65#) 15 L Pull-ups 15 Split jerks (95#/65#) 15 Knees-to-elbows 15 Hang squat cleans (95#/65#) 15 GHD hip extensions (25#/15#) Post times to comments. Go At Your Own Pace (Another gem from Lisbeth) Sometimes you want to wait for your friends, but you can’t. Not [...]

October 29, 2011 at 10:23 pm » Comments (4)

WOD: Rest day

October 28, 2011 at 8:51 pm » Comments (7)

WOD: “Grace” 30 Clean & Jerks (135#/95#) Then: 1 Rep max Front Squat Compare to 02/24/11 and 09/06/11 and post time and load to comments. Coach B Talks About Hitting PR’s.

October 27, 2011 at 8:51 pm » Comments (10)

WOD: 4 Rounds, each for time 3 Legless rope climbs 6 Burpees 12 Box Jumps 24 Wall Balls Rest 3 min between rounds Power Hour: “Heavy Fran” 15-12-9 Thrusters (135/95) Weighted Pull-ups (45#/25#) Post times to comments. Don’t give up on us, we haven’t given up on you. There are a few people who come [...]

October 26, 2011 at 8:22 pm » Comments (11)

WOD: Bench Press 5-5-5 Then: 7 min AMRAP 25 Double unders 5 Clapping Push-ups Post loads and number of rounds and reps to comments. A Typical Paleo Challenge Pattern I have been a part of and hosted enough Paleo Challenges to know that there is a very predictable pattern to these things. The first day [...]

October 25, 2011 at 8:34 pm » Comments (10)

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 11/05/10 and post time to comments. Five Things You Can Do This Weekend to Make Easy Paleo Meals All Week (This was posted on Robb Wolf’s blog) By Riki [...]

October 24, 2011 at 8:26 pm » Comments (16)

WOD: “Helen” 3 Rounds for time 400m Run 21 Kettlebell swings (53#/35#) 12 Pull-ups Compare to 04/08/11 and post time to comments. KCF Athlete Profile – Tony (aka T3) Age: almost 39 Occupation: US Navy Diver First CrossFit WOD: Push Jerk 5-5-5 &Then: (couplet) 12, 9, 6 Clusters @ 135/ 24, 18, 12 Pull ups [...]

October 23, 2011 at 8:30 pm » Comments (14)

WOD: Deadlift 3-3-3-3 Then: 1K Row Compare to and 04/07/11 and post loads and time to comments.   The Scale is NOT Your Friend (Written by Brandi Exarhos) I hate to break it to you, but the scale is not your friend! You may think it is there to support you in your efforts to [...]

October 22, 2011 at 8:24 pm » Comments (5)

WOD: Rest day Paleo Bites Sale Recap What an AMAZING turnout for our first ever Paleo Bites Sale. This was the brainchild of Kirsten, and what a great idea it was. First of all, when the hell have we ever had 20 people show up for the 8am Saturday class? Especially one with 50 heavy [...]

October 21, 2011 at 8:30 pm » Comments (10)

WOD: “Calf” 200 Double Unders 50 OHS 135/95 50 Pull Ups Run 1 Mile WOD courtesy of our friends at CrossFit By Overload. Post time to comments. Does your workout amaze you with joy and gratitude? (Posted on September 22, 2011 by cfmedina ) Do you love the treadmill? Do you love waiting your turn [...]

October 20, 2011 at 8:46 pm » Comments (10)

WOD: “Tijuana Tabata” Hand-release push ups V sit-ups Medicine ball cleans (20#/14#) Dumbbell snatch – alternating (35#/25#) Power Hour: “Carse” 21-18-15-12-9-6-3 reps for time of: Squat cleans (95#/65#) Double-unders Deadlifts (185#/135#) Box jumps (24″/20″) Begin each round with a 50 meter bear crawl. Post reps and time to comments. Paleo Challenge Check-In We are now [...]

October 19, 2011 at 9:21 pm » Comments (12)

WOD: Shoulder Press 3-3-3-1 Then: “Annie” 50-40-30-20-10 Double Unders Sit-ups Compare to 11/2/10 and 11/8/10 and post loads and time to comments. How Turned On Are You? According to Kelly Starrett of MobilityWOD fame, you should be at least 20% turned on at all times. No, we’re not talking about over-eager husbands or boyfriends here, [...]

October 18, 2011 at 8:26 pm » Comments (14)

WOD: “Randy” 75 Power snatches (75#/55#) Compare to 12/27/10 and post time to comments. KCF Athlete Profile – Marla (Marla is an “old-school” Kitsap CrossFitter. She has been with us since we were just a few months old. We thank Marla’s friend, Roger in Sacramento for convincing her that she needed to give CrossFit a [...]

October 17, 2011 at 8:36 pm » Comments (19)

WOD: Back Squat 1-1-1-1 Then 5-10-15 reps for time Back squat (60% of heaviest single) Man makers (35#/25#) Post loads and time to comments. Upcoming Events at KCF If you have looked at the Events Board in the front of the Box you will have noticed that it is chock full of events for the [...]

October 16, 2011 at 8:31 pm » Comments (9)

WOD: “Whit” 5 Rounds for time 11 KBS 70/53 11 Box Jumps 24/20 400m Run 11 Burpeees 11 Wall Balls 20/14 Post time to comments. Tolerance By Mindi Martinez Is there a limit to what you will tolerate in your everyday life?  Lately my tolerance for people who put their roller bags in the overhead [...]

October 15, 2011 at 9:26 pm » Comments (4)

WOD: Rest Day Crazy Parkour Video Amazing video displaying some serious athleticism. **Language Alert**, you may want to turn down the volume if kids are around or if you’re watching this in church.

October 14, 2011 at 9:31 pm » Comments (1)

**Schedule Note** There will not be an Olympic Weightlifting Class Today WOD: Olympic Weightlifting Total Snatch Clean & Jerk This will be conducted very similar to an Olympic Weightlifting competition. Each athlete will have 3 opportunities to complete a max attempt lift in each the snatch and the clean & jerk. Each athlete must choose [...]

October 13, 2011 at 8:30 pm » Comments (11)

WOD: 2 Person Team WOD Thrusters – max reps in 20 minutes (115#/75#) Every time you set the bar down, you must throw a bean bag into a target until you make it. Your partner must compete 2 burpees for every miss before picking up the bar. (This WOD was borrowed from CrossFit Fort Vancouver) [...]

October 12, 2011 at 8:30 pm » Comments (8)

WOD: 5 Rounds for time 6 Handstand push-ups 12 Chest-to-bar pull-ups 24 Weighted walking lunges (35#/25# dumbbells) Post time to comments. Got The Paleo Blues? It is now Day 4 of the Pre-Holiday Paleo Challenge, how are things going? We fully expect that some of you may be starting to struggle at this point. It [...]

October 11, 2011 at 8:33 pm » Comments (11)

WOD: 100 Overhead squats (95#/65#) Skill work: Deadhang pull-up, then 1 set max rep deadhang pull-ups Post time and pull-up reps to comments. Crazy or Inspirational? This weekend a 38 week pregnant woman, Amber Miller, completed the Chicago Marathon. She began having contractions toward the end of the race and nearly 7 hours later gave [...]

October 10, 2011 at 8:31 pm » Comments (10)

WOD: Clean & Jerk 3-3-3-3 Then: “2 Minute Drills” Clean & Jerk @ 60% of best 3 rep from above Kettlebell swing (53#/35#) With a continuously running clock, at the call of “3, 2, 1, GO!” you will perform as many clean and jerks as possible in 1 minute. At the call of “Rotate!” you [...]

October 9, 2011 at 8:23 pm » Comments (7)

WOD: Speed Sumo Deadlifts 2-2-2-2-2-2-2 1 min rest between sets. The goal is to move a moderately heavy weight as quickly and explosively as you can. Then 6 min AMRAP 3 Muscle-ups 6 Box jumps (30″/24″) 12 Squats Post loads and number of completed rounds/reps to comments. The Paleo Recipe Resource Here it is, Day [...]

October 8, 2011 at 8:31 pm » Comments (2)

WOD: Rest day Be Inspired!

October 7, 2011 at 8:54 pm » Comments (14)

WOD: “Dan’s Belated Birthday WOD” 400 m Run 2 Rounds 40 Dumbbell Thrusters (35#/25#) 40 Sumo Deadlift High Pull (95#/65#) 40 m Handstand Walk 400 m Run Post times and belated birthday wishes to comments. What else will we have to explain to our kids? With the rapid rate of change in the world of [...]

October 6, 2011 at 9:31 pm » Comments (11)

WOD: “Gator” 8 rounds for time of: 5 Front squats (185#/125#) 26 Ring push-ups Post time to comments. Power Hour: “Total Weight Moved 2″ 10 Minute WOD Movements: Clean & Jerk Bench Press 10 rep minimum of each movement. You can move back and forth between movements. The weight is the same for both movements [...]

October 5, 2011 at 8:38 pm » Comments (12)

WOD: “Prime Couplet” 1-3-5-7-11-13-17 reps for time Burpee-pull-up-toes-to-bar Box jump-squat (24″/20″) For the burpee-pull-up-toes-to-bar for each rep you will perform 1 burpee, at the top of your jump grab the pull-up bar to complete 1 pull-up and then before coming off of the bar do 1 toes-to-bar. For the box jump-squat you will either jump [...]

October 4, 2011 at 8:07 pm » Comments (7)

WOD: For time 50 Double unders 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Medicine ball sit-ups (20#/14#) Medicine ball clean-wall ball shots (20#/14#) 50 Double unders For the medicine ball sit-ups, you must touch the wall with the medicine ball at the top of each sit-up. For the medicine ball-wall ball shots, [...]

October 3, 2011 at 8:59 pm » Comments (20)

WOD: Back Squat 5-5-5-1 Then: “Death by Pullups” With a continuously running clock you will complete one pull up the first minute. Two pull ups the 2nd minute. Three pull ups the 3rd minute, and so on for 20 minutes or until you are unable to complete the required number of pull ups. When you [...]

October 2, 2011 at 8:50 pm » Comments (14)

WOD: 3K Row Skill: Handstands, handstand push-ups, handstand walks Post time to comments. NO MORE FU@%ING EXCUSES Written by Chris Exarhos Excuses. Excuses are just a fancy way of saying, “I stunk. I wasn’t my best.” Have the nerve to tell the truth.  There’s nothing wrong with not being your best. Man up and admit [...]

October 1, 2011 at 8:15 pm » Comments (4)

WOD: Rest day CrossFit Kids: The Future WODs Among Us The kids of today are destined to be the CrossFit superstars of tomorrow. Kitsap CrossFit is proud to be a part of this movement. Ask today how you can enroll your child into the Kitsap CrossFit Kids program.

September 30, 2011 at 8:55 pm » Comments (7)

WOD: For time 25 Box jumps (24″/20″) 21-15-9 Sumo deadlift high pull (95#/65#) Power snatch (95#/65#) 25 Box jumps (24″/20″) Post time to comments. The Pre-Holidays Paleo Challenge It’s that time of year again folks. Over the next 3 months we are going to be blasted by temptation to over-indulge with not so healthy food [...]

September 29, 2011 at 8:31 pm » Comments (6)

WOD: 5 Rounds for time: 60m Sled drag (90#/60#) 200m Sprint Rest 90 seconds between rounds. Post time to comments. Power Hour: “Freddy’s Revenge” 5 Rounds for time 5 Shoulder to overhead (185#/115#) 10 Burpees From Biggest Loser Hopeful to CrossFitter On this season’s The Biggest Loser (one of the worst shows on tv, by [...]

September 28, 2011 at 8:50 pm » Comments (17)

WOD: 10 minute Power Clean Ladder Perform 2 power cleans every minute on the minute for 10 minutes. Increase the load by 5-10# each minute. Post loads to comments. Time To Stir The Pot A Bit For the most part I try to ignore the CrossFit detractors on the world wide web, but every once [...]

September 27, 2011 at 8:50 pm » Comments (7)

WOD: For time 60 Barbell-facing burpees 30 Overhead squats (120#/90#) 10 Muscle-ups Post time to comments. Is Junk Food Really Cheaper? One common argument against eating healthy is that it is too expensive. The New York Times published a recent article that challenges this notion. You may say that the comparison they make is a [...]

September 26, 2011 at 9:07 pm » Comments (15)

WOD: “Jackie” 1000m Row 50 Thrusters (44#/33#) 30 Pull-ups Compare to 1/15/11 and post time to comments. Here’s an interesting post from Seth Godin.  His specialty is more along the lines of marketing and business rather than fitness, but this article brings up an interesting perspective that sometimes gets lost in our community.  Yes, CrossFit [...]

September 25, 2011 at 8:52 pm » Comments (8)

WOD: Deadlift 3 x 4-6 reps Then: 15 Deadlifts (275#/185#) 45 Double Unders 9 Deadlifts 27 Double Unders 6 Deadlifts 18 Double Unders Post weights and time to comments. Shocking? No. Scary? Yes. One of yesterday’s MSN.com headlines was Sugar’s Shocking Effects on Health. The tag line goes on to explain that while it is not surprising sugar [...]

September 24, 2011 at 8:48 pm » Comments (7)

WOD: Rest Day CrossFit Promos You don’t have to spend too much time on the internet to find the many videos promoting CrossFit gyms or CrossFit metholodogy. Many affilitates are finding that it is much easier to show people what CrossFit is versus explaining it. Check out this cool video from CrossFit High Voltage. Crossfit [...]

September 23, 2011 at 10:15 pm » Comments (8)

WOD: “The Tens” 10 Rounds for time: 10 Walking Lunges 10 Push-Ups 10 Overhead Squats 10 Mountain Climbers 10 Sit-Ups Post times to comments. Quick snack – roasted almonds Everytime I have made roasted nuts, I have made them in the oven. I saw this recipe on Nom Nom Paleo for stove top roasted almonds and [...]

September 22, 2011 at 8:30 pm » Comments (12)

WOD: “Air Force” 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats Barbell weights are 95#/65#. Everyone will do four burpees at the beginning of every minute before moving on to the barbell work. You are allowed to move to the next barbell skill once you have completed all 20 reps. If [...]

September 21, 2011 at 9:16 pm » Comments (14)

WOD: Box squats 3-3-3-3-2-2-2-2 Post loads to comments. (Sorry for the lack of a photo, but WordPress was not cooperating ) Cherry Picker (cher·ry pick·er) by Chris Exarhos noun 1. a moveable boom, having a bucketlike attachment at its top that is large enough to carry a worker: used for repairing telephone lines, pruning trees, [...]

September 20, 2011 at 8:10 pm » Comments (4)

WOD: Again Faster Competition Team WOD #16 10 min AMRAP 4 Dead hang pull-ups (men = chest to bar, women = chin over bar) 6 Clapping pushups 8 Pistol squats (alternating, 4 each leg) Skill work: Turkish get-ups Post number of completed rounds to comments. Mobility WOD Episode 317/365: Your Body Just Keeps Putting Up [...]

September 19, 2011 at 8:34 pm » Comments (10)

***Reminder*** No 6pm class today WOD: Team Relay 20 Calorie row 30 Burpees (onto 45# bumper plate) 40 Ground to overhead (45#/35# dumbbell) 50 Toes to bar 100 ft Overhead walking lunges (45#/25#) 150 ft Run 4 person teams. Each team member must complete all movements in order. Only 1 team member can be working [...]

September 18, 2011 at 8:08 pm » Comments (18)

WOD: 30 minute AMRAP 200m Run 10 man makers (30#/20# dumbbells) 25 Parallette hops 5 Wall walks 25 Squats Post number of completed rounds and reps to comments. WOW, That About Sums It Up…WOW!!! What can we say, Saturday’s Fight Gone Bad 6 fundraiser event was unbelievable. The turnout was beyond our expectations and officially [...]

September 17, 2011 at 8:10 pm » Comments (2)

WOD: Rest day Fight Gone Bad 6 Recap We are still compiling all the numbers from yesterday’s amazing fundraiser event. Tomorrow’s post will give the full lowdown. Suffice it to say, it was a smashing success and we thank you all for everything. Please enjoy this short video clip highlighting some of the action from [...]

September 16, 2011 at 8:39 pm » Comments (18)

WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 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 [...]

September 15, 2011 at 8:25 pm » Comments (8)

***REMINDER*** – FIGHT GONE BAD 6 tomorrow starting at 10am – doors open at 9.  Come support a great cause!! WOD: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Compare to 10/21/10 and post time to comments. Power Hour: Box Squats/FGB 6 Set-up Kitsap CrossFit Rockin’ [...]

September 14, 2011 at 8:46 pm » Comments (5)

WOD: Hang Power Snatch 3-3-3-3-3 Then: Pull-up/ring dip/muscle-up skill work Compare to 4/9/11 and post loads to comments. Spicy Shrimp Saute Thingy Here’s a super simple dinner idea that just popped into my head yesterday morning and it turned out fantastic. Bonus is that it was pretty simple to make. I’ll just throw this out [...]

September 13, 2011 at 9:08 pm » Comments (8)

WOD: Tabata Rowing (calories) Double unders Kettlebell swings (53#/35#) Medicine ball cleans (20#/14#) 1 minute rest between exercises. Post lowest rep count for each exercise to comments. How Does It Feel? by Scott Zagarino How does it feel? I’ve had someone’s life end in the middle of CPR with my lips on theirs. I know [...]

September 12, 2011 at 8:41 pm » Comments (8)

WOD: “Diane” 21-15-9 Deadlifts (225#/135#) Handstand push-ups Compare to 12/13/10 and post time to comments. CrossFit Hits The Airwaves Yes, we did a post on this earlier and we even posted this same video clip, but it’s so damn exciting we couldn’t help posting it again. This Wednesday, CrossFit will make it’s cable television debut [...]

September 11, 2011 at 11:23 pm » Comments (17)

WOD: Bench Press 3-3-3 then reduce load 20% and go for max reps Pendlay Row 5-5-5 then reduce load 20% and go for max reps Then: 10 rounds or 7 min AMRAP of “Cindy” 5 Pull-Ups 10 Push-Ups 15 Squats Post loads and time/rounds to comments. INTENTION by Mindi Martinez “The act or instance of [...]

September 10, 2011 at 8:58 pm » Comments (6)

Remembering 9/11 Photo courtesy of National Geographic. Click here to view more photos from this day in our history. Please beware some images are graphic in nature.

September 9, 2011 at 9:50 pm » Comments (2)

WOD: “Bradley” 10 Rounds for time: Sprint 100 meters 10 Pull-Ups Sprint 100 meters 10 Burpees Rest 30 seconds Post times to comments.   I Feel Like Chicken Tonight, Like Chicken Tonight… I love cilantro and I love pesto. So what’s not to love about cilantro pesto. This recipe from the Food Renegade looked so [...]

September 8, 2011 at 8:13 pm » Comments (6)

WOD: 5 Rounds for time 4 Hang Power Cleans (155/105) 8 Kettlebell snatches (1.5/1.0) 12 Jumping lunges (6 on each leg) Post time to comments Power Hour: Cluster ladder – pick a starting weight, perform 1 cluster (Clean + thruster) every 30 seconds, adding 10 pounds with each lift. Upon failing to make a lift, [...]

September 7, 2011 at 8:29 pm » Comments (11)

WOD: 21-18-15-12-9-6-3 reps for time Push press (75#/55#) Medicine ball clean (20#/14#) Double unders post time to comments. Reebok CrossFit Games – Hitting The Big Time Can fitness be a sport? Well, the worldwide leader in sports coverage seems to think so. Next week, ESPN 2 will begin airing 12 episodes, replaying the entire individual [...]

September 6, 2011 at 8:30 pm » Comments (5)

WOD: From the Reebok CrossFit Games Open Qualification, WOD 11.2 15 min AMRAP 9 Deadlifts (155#/105#) 12 Hand-release push-ups 15 Box jumps (24″/20″) Compare to 3/30/11 and post number of completed rounds + reps to comments. Not Destroyed by Scott Zagarino You sign up. You make it into Special Operations training. There are a million [...]

September 5, 2011 at 8:30 pm » Comments (7)

WOD: Front Squat work up to a heavy single Then: 3 Rounds, each for time 10 Front squats at 70% of your heavy single 500m Row rest 5 minutes between rounds. Post loads and times to comments. Wheat Belly We have been been recommending the elimination of grain products for over two years now, but [...]

September 4, 2011 at 9:23 pm » Comments (1)

***Scheduling Note: Due to the holiday, our only class today is at 10am**** WOD: 5 min Establish a 1 rep max Snatch Rest 3 min 5 min AMRAP 10 Wall Balls (20#/14#) 5 Burpees Rest 3 min 5 min AMRAP 5 chest-to-bar pull-ups 8 Pistol squats (4 each leg) 11 Sit-ups Score = max weight [...]

September 3, 2011 at 8:48 pm » Comments (5)

WOD: Rest Day The Coaches WOD – “Gregory’s Revenge” Yesterday was the final day of the Kitsap CrossFit Summer Strength & Conditioning Camp. As a result of posting some fantastic results and PR’s over the course of the summer, the Camp athletes earned the right to choose a WOD for the Coaches to do. Apparently [...]

September 2, 2011 at 8:19 pm » Comments (3)

WOD: 100 Thrusters (75#/55#) 25 Double unders everytime your barbell touches the floor. Post time to comments. Updated KCF Schedule Hey KCF Gang! As the school year approaches we are making some changes to the schedule. Please note the following changes/additions: Kitsap CrossFit Kids – Wednesday 5:00-5:45pm, Saturday 10:15-11:00am (beginning Sept. 7th) After School S&C [...]

September 1, 2011 at 8:27 pm » Comments (3)

WOD: Deadlift 5-3-1-3-5 Post loads to comments. Power Hour: 5 Rounds for time and max total load 5 Back squat 1 Full Gasser 1 Gasser = 2 x down and back sprint across the box, touching the floor on each side. 2 Weeks And A Wake-up: Fight Gone Bad 6 We are getting down to [...]

August 31, 2011 at 8:33 pm » Comments (6)

WOD: “Badger” 3 Rounds for time 30 Cleans (95#/65#) 30 Pull-ups 800m Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007. Compare to 9/4/10 and post to comments.   Amy Gets Schooled by Tucker Coach Tucker coaches controlling the handstand from Paul [...]

August 30, 2011 at 8:30 pm » Comments (7)

WOD: 21-15-9 reps for time Sumo deadlift high pull (95#/65#) Overhead squat Compare to 3/11/11 and post time to comments. Highly Recommended Reading – The CrossFit Journal Do you read the CrossFit Journal? Did you even know there was a journal dedicated to our brand of fitness? If you are not in the know about [...]

August 29, 2011 at 8:39 pm » Comments (11)

WOD: Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Compare to 7/7/10 and post loads to comments. Larb Gai – Asian Paleo Yumminess One challenge while following a Paleo lifestyle is Asian food.  Yes, it’s possible to stay true to Paleo while eating Asian food, but it’s also very easy to fall off the wagon.  [...]

August 28, 2011 at 9:13 pm » Comments (9)

WOD: “Death by 10m” 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, rest [...]

August 27, 2011 at 9:23 pm » Comments (0)

WOD: Rest day Worst Idea Ever? For those who missed it, check out these KCF’ers getting down with “Grace” after a day of celebrating at the KCF 2 year anniversary party.

August 26, 2011 at 8:13 pm » Comments (7)

WOD: Mystery BBQ Team WOD – wanna know what it is??? You’ll have to join us at our 2nd Anniversary Party to find out. Being Healthy Is A Revolutionary Act Just saw this link on the CrossFit Affiliates Blog and had to share it. Wish I could put the actual page onto our website, but [...]

August 25, 2011 at 8:55 pm » Comments (7)

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 3-5minutes 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 Thruster. [...]

August 24, 2011 at 8:16 pm » Comments (18)

WOD: “Nutts” 10 HSPU 15 deadlift (250/165) 25 box jumps (30/24) 50 pull-ups 100 wall balls (20/14) 200 double unders 400m run with 45#/25# plate Post time to comment.   More Than a Gym, “Mes Que Un Gimnasio” (Originally posted by CrossFit Medina in Medina, OH.) I have the honor and privilege of owning a [...]

August 23, 2011 at 8:35 pm » Comments (3)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time Dumbbell power snatches (45#/30#) each arm Handstand push-ups Post time to comments. Marble by Scott Zagarino Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot [...]

August 22, 2011 at 8:38 pm » Comments (13)

WOD: Overhead Squat 3-3-3-1-1 Then: 1 mile Run Time Trial Post load and time to comments. Thank You For Your Votes Results are in from the Best of North Kitsap survey and Kitsap CrossFit is moving up in the world. Thanks to your votes we are now ranked as the 2nd best place in North [...]

August 21, 2011 at 8:33 pm » Comments (2)

WOD: For time 1k Row 100 Kettlebell swings (53#/35#) 100 Double unders Post time to comments Being Healthy Is A Revolution… This is a great post from the blog Experience Life. It may not necessarily pertain to you, but I’ll bet you know someone that it does pertain to. It’s a bit of a long [...]

August 20, 2011 at 8:32 pm » Comments (0)

WOD: Rest day How Amazing Is This?

August 19, 2011 at 8:33 pm » Comments (3)

**Schedule Reminder – no 5am or 6am class on Monday. WOD: “The Growler” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time Push-ups Overhead bumper plate lunges (each leg) 45/25 10m Bear crawl Supermans Post time to comments. Meatza, Meatza! (From Food Renegade) Introducing Meatza — perhaps my most favorite take [...]

August 18, 2011 at 8:23 pm » Comments (7)

WOD: “Tummy Ache Tabata” Toes-2-Bar V sit-ups Bumper Plate sit-ups (45#/25#) GHD Sit-ups After completing the 8th round on an exercise, you have 10 seconds to transition to the next exercise. Compare to 7/27/10 and post total of all 4 movements to comments. Cherry-Picking, Ducking, and Avoiding WODs (From CrossFit 818 in Glendale, CA) “If [...]

August 17, 2011 at 8:36 pm » Comments (6)

WOD:  3 Rounds for time 400m Medicine ball run (20#/14#) 12 Sumo deadlift high pulls (95#/65#) 12 Box jumps (24″/20″) 12 Ring rows Post time to comments. What Is Scott Taking? Scott has been putting up some good numbers lately. I believe he cut over 3 minutes off of his “Filthy Fifty” time, has been [...]

August 16, 2011 at 8:35 pm » Comments (5)

WOD: Pendlay Row 5-5-5-5-5 Good Mornings 5-5-5-5 Then: 3 Rounds Wall Ball (20#/14#) max reps in 1 minute, rest 1 min between rounds. Post loads and reps to comments. Unself Yourself  by Scott Zagarino (Founder of the Fight Gone Bad fundraiser) I’ve had the privilege of being present to a more than average share of [...]

August 15, 2011 at 8:54 pm » Comments (7)

WOD: 5 Rounds for time 6 Overhead squats (135#/95#) 9 Whip-ups 12 Pull-ups Post time to comments. [Editor's note: Yes, it's true we just put in another order for Stronger Faster Healthier post-workout protein and fish oil, but it is also true that we advocate real food sources of nutrients over supplements. Being realists, however, [...]

August 14, 2011 at 8:32 pm » Comments (7)

WOD: Front squat 3-3-3 Romanian Deadlift 5-5-5-5 (light) Then: 3 Rounds Push press (75#/55#) max reps in 1 minute, rest 1 min between rounds. Post loads and reps to comments. The Barbell Hates Skinny (another dead-on accurate post from Lisbeth Darsh of CrossFit Lisbeth and CrossFit HQ) What if you’re not what society calls sexy? [...]

August 13, 2011 at 8:15 pm » Comments (0)

WOD: Rest Day Spirit of the CrossFit Games Winner – Annie Sakomoto You really can’t argue with this one. What a firecracker!

August 12, 2011 at 8:21 pm » Comments (3)

WOD: In 30 minutes complete a 1 rep max Snatch 1 rep max Clean & jerk Then: 6 rounds for time 5 Snatch (135#/95#) 5 Clean & Jerk (135#/95#) Post max loads and time to comments. Feeling Competitive? Did watching, or maybe driving down to LA to watch (Tex, Shela, Shelly & Tim), the CrossFit [...]

August 11, 2011 at 9:07 pm » Comments (2)

WOD: Sumo Deadlift 3-3-3-3-3 Then: For max reps pull-ups push-ups sit-ups Attempt is complete when the athlete pauses at any time during the attempt. All reps must be unbroken. Post max load and reps to comments. Power Hour: 50 ft. sled pulls (just like the CF Games final event) This about sums it up! Could [...]

August 10, 2011 at 9:06 pm » Comments (11)

WOD: 5 Rounds for time 6 Clean & jerk (135#/95#) 3 Wall climbs 20 Double unders Post time to comments. Red Shirt Fridays Have you heard about Red Shirt Fridays?  I heard about it during a meeting with Patrick Monany of Tatu BBQ and BBQ4Wounded Troops, Inc (more on that later).  I love the idea [...]

August 9, 2011 at 8:09 pm » Comments (3)

WOD: 4 x 400m Run Rest 2 minutes between Then: 3 rep max Zercher Lift Compare run times to 3/18/11 and post times and load to comments. Arms Around Bainbridge Anybody up for a swim? How about a swim relay all the way around Bainbridge Island? That’s exactly what will be going down on August [...]

August 8, 2011 at 8:58 pm » Comments (7)

WOD: “Filthy Fifty” For time: 50 Box jump, (24″/20″) 50 Jumping pull-ups 50 Kettlebell swings, (35#/26#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45#/33#) 50 Hip extensions 50 Wall ball shots, (20#/14#) 50 Burpees 50 Double unders Compare to 12/16/10 and post time to comments. (Here’s a great post from Dr. [...]

August 7, 2011 at 8:30 pm » Comments (3)

WOD: Sots press 2-2-2 Snatch balance 2-2-2 Then: 6 min AMRAP 6 Thrusters (75#/55#) 12 Push-ups Post max loads and total rounds + reps to comments. A Disconnect So Wide It Boggles The Mind KFC, the “chicken” joint, not to be confused with KCF, the place where fitness is earned, has launched a new campaign [...]

August 6, 2011 at 8:28 pm » Comments (5)

WOD: Rest day Believe. TEAM CFLA. Crossfit Games 2011. from Todd Spradlin on Vimeo. Did that video inspire you? Training for the Kitsap CrossFit 2012 CrossFit Games team begins NOW! The bar is raised every year, are you ready to step up to the challenge? Lots of great ideas on how we can best prepare [...]

August 5, 2011 at 9:56 pm » Comments (1)

WOD: For time 400m run 21 OHS (95# / 65#) 21 box jumps (24″ / 20″) 400m run 15 OHS 15 box jumps 400m run 9 OHS 9 box jumps Post time to comments. Fight Gone Bad 6 We are now officially 6 weeks out from our Fight Gone Bad 6 fundraising event. We, along [...]

August 4, 2011 at 8:51 pm » Comments (8)

WOD: 5 Rounds for time 7 deadlifts (275# / 185#) 30 squats 7 Handstand push-ups Post time to comments. Power Hour: From the 2011 Reebok CrossFit Games 15 foot Rope climb, 5 ascents
 145/115 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents
 165/125 pound Clean and jerk, 4 reps
 15 foot [...]

August 3, 2011 at 8:52 pm » Comments (6)

WOD: Bench press 5-5-3-3-1 Then: 2K row (damper setting on 3) Post max load and time to comments. Nom Nom Paleo We have a new favorite paleo recipe website, Nom Nom Paleo. The photos are great, the food looks fantastic and the blog’s author has a wit that belies her appearance, not that you should [...]

August 2, 2011 at 8:55 pm » Comments (2)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time Power cleans (155#/105#) Pull-ups Kettlebell swings (53#/35#) Post time to comments. Embrace Life Watch this powerful commercial and then answer the questions below. While this commercial is about wearing seatbelts, to me the message is broader than that. The questions that [...]

August 1, 2011 at 8:38 pm » Comments (9)

WOD: 12 min AMRAP 20 – DU’s 10 wall balls (20# / 14#) 1 rope climb Post number of completed rounds and reps to comments. ***Schedule Reminder*** We are now offering classes at 12pm (noon) on Tuesdays and Thursdays, starting today! Three Reasons Your Kids Should Try CrossFit (written by Becca Borawski, staff writer at [...]

July 31, 2011 at 8:30 pm » Comments (9)

WOD: Snatch 2-2-2-2 Then: Run 500m 30 burpees 10 shoulders to overhead (165# /115#) Post load and time to comment. Party Time We have mentioned this a few times in the announcements and an official invitation (Evite) will be coming out soon, but here’s the first written notice. Come celebrate Kitsap CrossFit’s 2-year anniversary with [...]

July 30, 2011 at 9:13 pm » Comments (2)

WOD: Rest day Check out this video of Amanda Allen, the oldest competitor in the women’s field at 40. Come on by and see how Amanda does against the rest of the field. We’ll be viewing the ESPN 3 coverage of the Finals at the box from 1-4pm.

July 29, 2011 at 8:35 pm » Comments (2)

WOD: In teams of 2 people 150 Pull-ups 150 Push-ups 150 Sit-ups 10 x 60m Sled drag (60#) Only one team member works at a time. Reps can be distributed and broken up as needed. When a team member stops doing reps they must then perform 15 squats while the other team member begins performing [...]

July 28, 2011 at 8:44 pm » Comments (4)

WOD: From the 2009 CrossFit Games 3 Rounds for time 30 Wall balls (20#/14#) 30 Squat snatch (75#/55#) There is a 20 minute time limit for this WOD.  Post time to comments. Power Hour: Box Squats 7 sets of 2 reps “King Kong” 3 Rounds for time 1 Deadlift (455#/300#) 2 Muscle-ups 3 Squat cleans [...]

July 27, 2011 at 9:03 pm » Comments (3)

WOD: From the 2011 CF Games Masters Events 3 Rounds for time 4 Muscle-ups 8 Thrusters (135/105) Post time to comments. The Aesthetic Goal Conundrum (From Jason Seib of Primitive Stimulus) To be perfectly honest, the following observations might not lead you to a life altering epiphany.  But maybe they will.  I don’t really have [...]

July 26, 2011 at 8:28 pm » Comments (7)

WOD: Tabata KB Swings (53#/35#) Hang power snatch (75#/55#) Ring Rows Med Ball Cleans (20#/14#) For each exercise complete 8 rounds of as many reps as possible in 20 seconds with 10 seconds rest between rounds. After the 8th round, rest 1 minute and then perform 8 rounds of the next exercise. Continue until 8 [...]

July 25, 2011 at 9:01 pm » Comments (9)

WOD: Push Jerk 7 sets of 2 reps 1 min rest between sets. Same weight for each set. Then: Burpees – max reps in 4 minutes Post load and number of burpees to comments. Why Do We Do This To Ourselves? Who went home and told their non-CrossFitting friends about yesterday’s Overhead Lunge/Push-up WOD? Was [...]

July 24, 2011 at 7:59 pm » Comments (6)

WOD: “KCF” 4 Rounds for time 50 m Overhead walking lunges (45#/25#) 25 Bumper plate push-ups Compare to 2/19/10 and post time to comments. Chalk Talk As we continue the expansion of Kitsap CrossFit we need to talk a bit about housekeeping. Growing the box by 50% is going to put a significantly increased load [...]

July 23, 2011 at 9:01 pm » Comments (0)

WOD: Rest Day Chicken Stuffed Cabbage Here’s a good looking recipe from the website Fast Paleo, Ground Chicken Stuffed Braised Savoy Cabbage.  This site has recipes and offers an opportunity to upload your own recipes.  They also have a recipe for bacon-wrapped sweet potates, but that woud have been too obvious of a selection to highlight. Photo courtesy of [...]

July 22, 2011 at 8:55 pm » Comments (6)

WOD: 21-18-15-12-9-6 reps for time Deadlift Hang power clean Front squat Push jerk Men’s weight = 95#, women’s weight = 65# Post time to comments.   8 Natural Ways to Prevent a Sunburn (And Sunscreen’s Not One of Them) (courtesy of Mark’s Daily Apple) As summer descends upon the world, a young Primal eater’s fancy [...]

July 21, 2011 at 7:56 pm » Comments (2)

WOD: 3 Rounds 3 Hang muscle snatch + 3 Behind the neck press + 3 Overhead squats Rest 3-5 minutes between rounds Then: 2 Rounds for time 500m Row 400m Run Post max load and time to comments. Power Hour: Overhead Squat “Nancy” 5 Rounds for time 400m Run 15 Overhead squats (95#/65#) Expanding Box [...]

July 20, 2011 at 9:10 pm » Comments (8)

WOD: Thruster 5-5-5 Then: 10 min AMRAP 7 Thrusters (115#/75#) 12 Kettlebell swings (70#/53#) 7 Pull-ups Post max load and rounds + reps to coments. CrossFit Games Viewing Party We are just 8 days away from the Reebok CrossFit Games. For those of you who don’t know, this is our Super Bowl, our World Cup [...]

July 19, 2011 at 8:00 pm » Comments (3)

WOD: 20 min AMRAP 15 Overhead squats (95#/65#) 10 Knees to elbows 5 Handstand push-ups Post completed rounds and reps to comments. The Overhead Squat (by Dan John, courtesy of Dragon Door) It’s amazing what you get stuck with in life: about five years ago, I wrote a small article for a lifting magazine about [...]

July 19, 2011 at 4:44 am » Comments (6)

WOD: Snatch grip deadlift 5-5-5-5-5 Then: Reebok CrossFit Games Regional WOD #4 21-15-9 Deadlift (315#/205#) Box jump (30″/24″) Post max load and time to comments. Sell Paleo in one paragraph or less (A simple but great post from Paleo Hacks) Recently a skeptic friend of mine asked me why I ever started “The Paleo thing” [...]

July 17, 2011 at 8:50 pm » Comments (4)

WOD: 3 Rounds 3 Hang power clean + 3 Front squat + 3 shoulder press Rest 3-5 min between rounds. Increase load each round. Then: 10-9-8-7-6-5-4-3-2-1 reps of: Squat clean (95#/65#) 200m run after each round of cleans. Post loads and time to comments. Fight Gone Bad 6 We are just under 2 months away [...]

July 16, 2011 at 9:03 pm » Comments (2)

WOD: Rest day Warrior Dash Here’s a peek at what a big group of our fellow Kitsap CrossFitters tackled this weekend.

July 15, 2011 at 8:24 pm » Comments (7)

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 [...]

July 14, 2011 at 8:56 pm » Comments (8)

WOD: “Gymtastic” 5 Rounds for time: 10 Handstand Push-ups 10 Pistol Squats (5 each leg) 5 Pull-overs 5 Ring Dips 2 Muscle-ups 1 Rope Climb Compare to 7/30/10 and post time to comments. Power Hour: Snatch Balance Then “Isabel” 30 Snatches (135#/95#) Pardon The Mess Hey everybody, if you were in the box yesterday evening [...]

July 13, 2011 at 9:53 pm » Comments (6)

WOD: Back Squat 5-3-3-1 Compare to 1/18/11 and 6/14/11 and post max load to comments. Strength Training For Kids The Mayo Clinic is, for very good reason, a very well respected institution. After reading this article (Strength Training: Ok For Kids?) I can tell you one area that I’m not going to be taking their advice [...]

July 12, 2011 at 8:40 pm » Comments (6)

WOD: For time 21 Deadlifts (225#/135#) 50 Squats 21 Push presses (135#/95#) 15 Deadlifts 50 Squats 15 Push presses 9 Deadlifts 50 Squats 9 Push presses Post time to comments. To Infinity And Beyond Okay, well maybe not to infinity, but who wants to live to 100? According to statistics, the number of centenarians, people [...]

July 11, 2011 at 8:27 pm » Comments (4)

WOD: Reebok CrossFit Games Open WOD 11.1 10 min AMRAP 30 Double unders 15 Power snatch (75#/55#) Compare to 3/16/11 and post completed rounds and reps to comments. Arthritis: The Land of Confusion Lots of confusion abounds with regard to arthritis. First of all, what the hell is it and what hell causes it? The [...]

July 10, 2011 at 8:35 pm » Comments (9)

WOD: 5 rounds, 4 minutes each round 400m Run 30 Box jumps (24″/20″) Max rep Wall balls (20#/14#) Rest 3 minutes between rounds. Post total number of wall balls to comments. Temporary Vegetarians Recent research reveals that up to 75% of people who convert to a vegetarian diet end up reverting back to eating meat. [...]

July 9, 2011 at 8:56 pm » Comments (4)

WOD: Rest day It’s Tri Season Quite a few of our members are taking on triathlons this summer. From sprint distance up to Ironman, here’s some motivation for you. Can’t wait to get my feet wet again, it has been too long.

July 8, 2011 at 9:10 pm » Comments (10)

WOD: “Cindy” 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats Compare to 8/27/10 and post completed rounds and reps to comments. Thumbs Down to Five Fingers The U.S. Army, in it’s infinite wisdom has placed a ban on Vibram FiveFinger shoes (VFF’s) in uniform (All Army Activities message 239/2011). I had heard sometime ago [...]

July 7, 2011 at 8:37 pm » Comments (5)

WOD: 4 Rounds 500m Row 200m Run 50 Double unders Rest 3 minutes between rounds. Post total time minus rest to comments. Power Hour: Tire Flips and Sled Drags When Skinny Is Actually Fat How many times have you had an argument with one of your friends about nutrition? I’m talking about your skinny friends [...]

July 6, 2011 at 8:22 pm » Comments (6)

WOD: 12 min AMRAP 8 Turkish get-ups (53#/35#) 10 Box jumps (24″/20″) 12 V sit-ups Post completed rounds and reps to comments. News Flash: Vegans Don’t Eat Fish! Anybody watching the Tour de France? Much like all sports on television, I don’t watch nearly as much as I used to. There is a story coming [...]

July 5, 2011 at 8:54 pm » Comments (8)

WOD: 3 Rounds for time 25 Front squats (95#/65#) 20 Whip-ups 15 Sumo deadlift high pulls (95#/65#) 10 Ring push-ups Compare to 12/12/09 and post time to comments. Cast Your Ballots It’s that time of year again…time to cast your ballots for your favorites in North Kitsap. This is a great way to show your [...]

July 4, 2011 at 8:57 pm » Comments (6)

WOD: Deadlift 5-5-5-5 Then: 4 Rounds for time 100m Run 12 Burpee Pull-ups Post max load and time to comments. Timber Town 10K Up for an early summer trail run? Swing on up to Port Gamble this weekend and jump into the Timber Town 10K. Chris and Brooke Hammett of Poulsbo Running put on a [...]

July 3, 2011 at 8:43 pm » Comments (1)

WOD: No Classes Today – Go out and celebrate our nation’s independence!

July 2, 2011 at 8:55 pm » Comments (0)

WOD: Rest Day Here’s a great video made by our friends at CrossFit by Overload in Temecula, CA.

July 1, 2011 at 9:26 pm » Comments (4)

WOD: 2 Rounds for time 400m Run 20 Wall Balls (20#/14#) 20 GHD Sit-ups 20 Calorie row 20 SPUDS 20 Jumping squats (44#/33#) 100 Double unders Post time to comments. Getting Back on the Boat (by Amy Kubal, “ring leader” of Robb Wolf’s Paleo RD consulting team) You see and hear it all the time. [...]

June 30, 2011 at 9:12 pm » Comments (6)

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 3 minutes between [...]

June 29, 2011 at 9:26 pm » Comments (1)

WOD: Overhead Squat 3-3-3 2 x Max reps at bodyweight Then: 3 min Row for max distance Post load, reps and distance to comments. Do You Choose Organic? I’ll be quite honest, I have never gotten into the organic produce thing. Call me cheap, but I never really thought the quality justified the added cost. [...]

June 28, 2011 at 8:54 pm » Comments (4)

WOD: 15 min AMRAP 4 Chest-to-bar pull-ups 8 Handstand push-ups 12 Kettlebell swings (53#/35#) Post number of completed rounds and reps to comments. The Power of Words One of our favorite CrossFit writers, Lisbeth Darsh is at it again. Her recent post titled “If Only” speaks to the power of words and how the wrong [...]

June 27, 2011 at 8:41 pm » Comments (2)

WOD: 10 Rounds for time 2 Snatch 10 Box jumps For this WOD, the athlete chooses their own weight for the snatch and height for the box jump. The end goal is to complete the WOD as quickly as possible while also posting the highest total weight lifted and height jumped as possible. Only 2 [...]

June 26, 2011 at 8:24 pm » Comments (6)

WOD: Front Squat Max Reps @ 90% 1 rep max Max Reps @ 80% 1 rep max Max Reps @ 70% 1 rep max Then: Three 2-minute Rounds 200m Run Max reps Toes to bar 1 minute rest between rounds. Post front squat reps and total toes to bar reps to comments. A Good Dose [...]

June 25, 2011 at 8:25 pm » Comments (0)

WOD: Rest day

June 24, 2011 at 9:21 pm » Comments (4)

WOD: “U-Choose Nancy” Overhead Squat (7,125#/4,875#) 2000m Run In this WOD your mission is to complete as many overhead squats as necessary, at whatever weight you choose to achieve the required total weight. You also need to complete 2000m of running. The reps and laps can be broken up at your choosing, so long as [...]

June 23, 2011 at 8:56 pm » Comments (5)

WOD: Rack Jerk 3-3-1-1-1 Then: 4 x 50m sled pulls (90#/60#) Power Hour – “Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time Deadlift (1.5 x bodyweight) Bench Press (bodyweight) Squat clean (3/4 bodyweight) Post max load to comments. Change Your Thoughts Powerful stuff from CrossFit’s OF (Original Firebreather), Greg [...]

June 22, 2011 at 9:15 pm » Comments (10)

WOD: “300 Fight Gone Bad” 3 Rounds for time 20 Wall Ball (20/14#) 20 Sumo Deadlift High Pull (75/55#) 20 Box Jump (20″) 20 Push Press (75/55#) 20 Calorie Row Post time to comments. Pointless Numbers As you know, we are addicted to numbers here at Kitsap CrossFit. We are constantly on you to record [...]

June 21, 2011 at 8:45 pm » Comments (8)

WOD: 15 min AMRAP 1 Rope climb (no legs) 25 Medicine ball cleans (20#/14#) 50 Double unders Post time to comments. Critques and Pats on the Back – We’re Here to Make Everyone Better by Brian Seidl The other day we were grinding out “Blake” and I could not get Dan off my back. Everywhere [...]

June 21, 2011 at 6:03 am » Comments (10)

WOD: “Fran” 21-15-9 reps for time Thrusters (95#/65#) Pull-ups Compare to 11/24/10 and post time to comments. WOD Demo – Mikko Salo (video courtesy of CrosFit.com – takes a bit to get into it, but it’s worth watching) Power Hour Did you know that there is a Friday 6pm class? I know, it’s not on [...]

June 19, 2011 at 8:48 pm » Comments (7)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time Deadlift (225#/135#) Burpees Then: Weighting ring dips – work up to 3RM Post time and load to comments. Fight Gone Bad 6 While tomorrow is just the first day of summer, it’s already time to start planning for a fantastic event [...]

June 18, 2011 at 8:46 pm » Comments (0)

WOD: Rest Day I Love This Game (Courtesy of CrossFit.com) If you get through this entire video, you really don’t have much going on today. If you follow more than 80% of the things the subjects reference, you just might be a CrossFit junkie.

June 17, 2011 at 8:30 pm » Comments (3)

WOD: “Running Bear” 5 Rounds for time of: 400m Run 1 Set of the “Bear Complex” (95#/65#) “Bear Complex” = 7 sets of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat and 1 Push press. Power clean must be separate from the front squat. Front squat and push press can be [...]

June 16, 2011 at 9:23 pm » Comments (9)

WOD: “Amanda” 9-7-5 reps for time Muscle-ups Squat snatch (135#/95#) Post time to comments. A Different Kind of Hero WOD Today’s WOD isn’t actually considered a Hero WOD in the sense of the typical CrossFit Hero WOD. This WOD was dedicated at the 2010 CrossFit Games to a valiant young CrossFitter who lost her battle [...]

June 15, 2011 at 9:14 pm » Comments (7)

WOD: 100 Sit-ups 75 Jumping lunges 50 Thrusters (45#/33#) 25 Clapping Push-ups Post times to comments. Tons of Food Ideas Yes, I know, we have told you for the last 2 years that we want to add a recipe tab. Once our responsible office manager is here next week, we may be one step closer [...]

June 14, 2011 at 8:26 pm » Comments (9)

WOD: 2-Person teams complete the following.  Reps must be evenly distributed. Only 1 person works at a time. 100 Pull-ups 100 KB swings(1.5/1.0) 100 Double unders 100 Overhead squats (95#/65#) Post time to comments. Jen’s Gone Paleo There were some great successes from the Spring Clean Up Challenge, both in terms of performance but especially [...]

June 13, 2011 at 9:05 pm » Comments (11)

WOD: “CrossFit Total” 3 Attempts to achieve a max lift Back Squat Shoulder Press Deadlift Compare to 02/21/11 and post results to comments. What is a Light Day? by Jon North of California Strength I am a fan of the guys at California Strength. Donny Shankle, Jon North, Spencer Moorman and Max Aita are trained [...]

June 12, 2011 at 8:59 pm » Comments (9)

WOD: Sots press 3-3-3-3 Then: “University of Wisconsin” 50 Wall balls (20#/14#) 4 burpees every minute on the minute Post loads and time to comments. Why CrossFit Is Better by Caroline Roberts A few weeks ago Erin Okonek, coach for CF oly lifting courses and general all around bad-ass, posted the following on her FaceBook [...]

June 11, 2011 at 9:46 pm » Comments (0)

WOD: Rest day Northwest Regionals Catch up on the action from Day 1 by watching this video. The Day 2 highlights should be uploaded to the CrossFit Games website soon. For Day 3, we suggest getting your butt down to Puyallup and watching it live.

June 10, 2011 at 10:28 pm » Comments (11)

WOD: Team WOD (3-4 person teams) 150 Wall balls (20#/14#) 150 Box jumps (24″/20″) 150 Push press (45#/33#) 150 Squats 16 Rope climbs 16 x 50′ farmer walks (95# / 65#) 4 x 200m Sled push (45#/25#) Only 1 team member can work at a time. Reps do not have to be evenly distributed. Each [...]

June 9, 2011 at 8:47 pm » Comments (6)

WOD: 1K Row 30 Overhead Squats (95#/65#) 1K Run Post time to comments. The Region’s (Arguably the World’s) Best Collide Today the Northwest Regionals competition for the 2011 Reebok CrossFit Games kicks off. The top 60 men and women will be competing for 3 coveted spots at the Home Depot Center, with a chance to [...]

June 8, 2011 at 8:28 pm » Comments (11)

WOD: Snatch Balance 5-3-3-1 8 min AMRAP 4 Sumo deadlift high pulls (135#/95#) 8 Kettlebell snatches (1.5/1.0 Pood) Post max load and total rounds plus reps to comments. Defining Value Many people only look at the cost of a program and then try to place a value on the program based solely on the number. [...]

June 8, 2011 at 5:06 am » Comments (9)

WOD: 5 Rounds 5 Wall climbs 10 Toes to bar 10 Deadlifts (155#/95#) Post time to comments Lessons Learned from the Spring Clean Up by Brian Seidl Well that was fun, wasn’t it? A great showing from everyone for sure. Let’s recap what everyone, or, at least what I learned. 1) 30 days strict paleo [...]

June 6, 2011 at 8:30 pm » Comments (8)

WOD: Pendlay Row 3-3-3 Then: 4 Rounds for time 500m Row/Run (alternating) 20 Pull-ups Start this metcon by either running or rowing a distance of 500m. On round 2 you will perform the alternate activity. Continue to alternate for a total of 4 rounds. Post max load and time to comments. Inflammation: Friend or Foe? [...]

June 5, 2011 at 8:46 pm » Comments (8)

WOD: Bench Press 10-10-5-5-1-1 Then: Every minute on the minute 15 Double unders max rep push-ups – WOD is complete at 100 push-ups Post max load and time to comments. Passing the buck? It has been a while since we have linked to Mark’s Daily Apple. He has such great posts, fabulous recipes and often [...]

June 4, 2011 at 8:53 pm » Comments (1)

WOD: Rest day CrossFit Games – I Love This Game (Courtesy of CrossFit.com)

June 3, 2011 at 8:55 pm » Comments (5)

WOD: 4 Person Team 4 x 750m Row 50 Handstand Push-ups 4 x 750m Row This WOD is the first Team WOD from the CrossFit Games Regionals. In this WOD, only 1 team members works at a time. First all 4 team members will row 750m, then as a team complete 50 HSPU. The reps [...]

June 2, 2011 at 8:51 pm » Comments (4)

WOD: “Kelly” 5 Rounds for time 400m Run 30 Box jumps (24″/20″) 30 Wall balls (20#/14#) Post time to comments. Power Hour: Bench Press How Are Those Hands? Funny how Hero WOD Week significantly increased the amount of athletic tape used around the box last week and this week. Are you still trying to figure [...]

June 1, 2011 at 9:07 pm » Comments (8)

WOD: 4 x 500m Row Then: Turkish get-ups – work up to a heavy single on each side Post fastest and slowest times and max load to comments. Light Your Metabolic Torch With…CrossFit (Duh) While hopping onto the internet the other day, I came across this article on MSN – 3 Workout Mistakes That Slow [...]

May 31, 2011 at 8:21 pm » Comments (5)

WOD: 7 Rounds 35 Double unders 1 Snatch Make only 1 snatch attempt per round. Post time and total weight successfully snatched to comments. Do not count missed reps. Valley CrossFit -WOD Demo (from CrossFit.com) Those Damn Double Unders! Does that jump rope throw you into a fit of rage? Are you sick and tired [...]

May 30, 2011 at 8:45 pm » Comments (11)

WOD: Front Squat 3-3-3-1-1 Then: Every Minute on the Minute 10 Sit-ups Max rep Thrusters (95#/65#) WOD is completed when you have done 50 total thrusters. Post max load and time to comments. What Did You Learn From the 2011 CF Games Open? (by Caroline Roberts) I’m not a competitive person. Sometimes I am jokingly [...]

May 29, 2011 at 8:31 pm » Comments (4)

WOD: “Schmalls” Begin with an 800m Run Followed by 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistol squats 20 Kettlebell swings (2.0/1.5 Pood) 10 Handstand push-ups End with a 800m Run Honoring Justin & All Who Made The Ultimate Sacrifice Today culminates a week of challenging WODs that all have special meaning. This WOD [...]

May 28, 2011 at 8:52 pm » Comments (0)

WOD: Rest day Hope to see you all at the Memorial Day party at Chris & Brandi’s house today. Join us for the Memorial Day WOD at KCF tomorrow at 10am!

May 27, 2011 at 8:30 pm » Comments (2)

WOD: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Compare to 11/11/09 or to 07/06/05 on CrossFit.com and post time to comments. Hospital Corpsman 1st Class Jeffrey S. Taylor was born 18 May 1975 in Beckley, West Virginia. He attended Independence High School in Coal City, West Virginia, and enlisted in the Navy on [...]

May 26, 2011 at 8:29 pm » Comments (6)

WOD: “Roy” 5 Rounds for time 15 Deadlifts (225#/135#) 20 Box jumps (24″/20″) 25 Pull-ups This WOD was first posted on 7/27/2010, compare times to CrossFit.com and post to results. Power Hour: on hiatus until June 3rd. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special [...]

May 25, 2011 at 8:30 pm » Comments (4)

WOD: “Tyler” 5 Rounds for time 7 Muscle-ups 21 Sumo deadlift high pulls (95#/65#) This WOD was first posted on 10/17/2009, compare your time to those on CrossFit.com and post to comments. 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using [...]

May 24, 2011 at 8:39 pm » Comments (4)

WOD: “Blake” 4 Rounds for time 100′ Overhead walking lunges (45#/25#) 30 Box jumps (24″/20″) 20 Wall Balls (20#/14#) 10 Handstand push-ups This WOD was originally posted on 11/13/2010, compare your time to those on CrossFit.com and post to comments. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to [...]

May 23, 2011 at 9:12 pm » Comments (7)

WOD: “DT” 5 Rounds for time 12 Deadlift (155#/105#) 9 Hang power clean 6 Push jerk Compare to 6/23/10 and post to comments. Honoring a Local Hero Air Force Staff Sergeant Timothy P. Davis – nicknamed “DT”. DT grew up in Montesano, Washington, where he excelled as a high school wrestler. His friends remembered him [...]

May 22, 2011 at 8:31 pm » Comments (19)

WOD: “Murph” 1 Mile run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile run (from the original post on Crossfit.com on 8/18/2005) 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 [...]

May 21, 2011 at 10:52 pm » Comments (0)

WOD: Rest Day Sunday Activities There will be no Weightlifting Club today.  Dan is teaching at the CrossFit Endurance seminar and the Kitsap CrossFit Kids Coaches will be at the Fitness Fair and Fun Run hosted by the Kitsap County Medical Society and Harrison Medical Center.  Congratulation to all the folks who completed the Viking Fest [...]

May 20, 2011 at 9:28 pm » Comments (4)

WOD: 200m Run 10, 9, 8 reps of: Hang power snatch (75#/55#) Wall balls (20#/14#) 400m Run 7, 6, 5 reps of Hang power snatch Wall balls 600m Run 4, 3, 2, 1 reps of Hang power snatch Wall balls Post time to comments. …And We Have A Winner We are proud to announce the [...]

May 19, 2011 at 8:21 pm » Comments (15)

WOD: Spring Clean-up Challenge Finals Deadlift 5 rep max All 5 reps must be performed within 30 seconds and hands must not come off the bar. No dropping the weight and no taking hands off the bar to adjust grip. 7 minute AMRAP 10 SDHP (75#/55#) 10 Push Press (75#/55) 10 Sit-ups The Day Has [...]

May 18, 2011 at 8:38 pm » Comments (10)

WOD: 21 Minute AMRAP 7 Hang power cleans (135#/95#) 7 Parallette push-ups 7 Pull-overs Post number of completed rounds and reps to comments. When Are We Doing “Murph”? This is the most common question I have heard in the last week. Actually, it’s the second most common. Number one is, “When is the Spring Clean-up [...]

May 17, 2011 at 8:34 pm » Comments (1)

WOD: 3 Rounds for time 200 m Run 50 Double Unders 25 Thrusters (95#/65#) Post times to comments. Is Managed Care Working? A recent article in the New York Times reported that health insurance companies have been making record profits in recent years.  In addition to raising premiums, the NYT cites decreased utilization of health care services as [...]

May 16, 2011 at 8:15 pm » Comments (10)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then: Back Squat – work up to 3 Rep Max Compare Baseline time to 12/20/2010 or your Intro and post to comments. What does it take to be a great CrossFit athlete? Written by Brandi Exarhos I ask myself this question constantly and [...]

May 15, 2011 at 8:23 pm » Comments (8)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then: Behind the neck Jerk.  Work up to 1RM Compare to 12/20/2010 or your Intro and post time to comments. To Appreciate Where You Are At, You Gotta Know Where You Have Been It’s really easy and not uncommon to experience a level [...]

May 14, 2011 at 7:48 pm » Comments (6)

WOD: Rest Day No Weightlifting Club today. Get Ready for Viking Fest Next Weekend Hang out in Poulsbo on May 20th, 21th and 22nd, the weekend will be filled with activity to celebrate Viking Fest.  Check out the event website for all the details.  Of note, we recommend the Viking Fest 5 mile run.  It is a great [...]

May 13, 2011 at 7:45 pm » Comments (4)

WOD: From the CrossFit Marysville Throwdown – WOD 3 10 Power snatch (95#/65#) 20 Barbell burpees 30 Toes through rings 40 Box jumps (24″) 50 Sumo deadlift high pulls (95#/65#) 40 Box jumps (24″) 30 Toes through rings 20 Barbell burpees 10 Power snatch (95#/65#) Post time to comments. Gripes and groans can be sent [...]

May 12, 2011 at 8:03 pm » Comments (8)

WOD: 2 Clean & Jerks @ 85-90% of 1 RM Every minute on the minute x 10 minutes Then 1 set for max reps Front Squat at same weight as above Post load and reps to comments. Power Hour: Floor Press Setting Up for Success For today’s WOD it is critical that you get into [...]

May 11, 2011 at 8:03 pm » Comments (16)

WOD: 3 Rounds for time 500m Row 25 Box jumps 12 Handstand push-ups 6 Skin the cats Post time to comments CrossFit & Infant Swim Resource This is a really cool side project that CrossFit Founder, Coach Greg Glassman has launched. Infant Swim Resource is a program that teaches kids as young as 6 months [...]

May 10, 2011 at 8:22 pm » Comments (8)

WOD: Snatch 2-2-2-2-2 Post max load to comments. Spring Clean-up Challenge – The Final Push Fifty days down, and then there were 10. Many of you may have thought you would never make it this far, but you have. Some of you are probably really, really looking forward to next Saturday, when you can have [...]

May 9, 2011 at 9:30 pm » Comments (12)

WOD: Weighted Pull-ups 3-3-3-1-1 Then: 4 Rounds for time 42 Double unders 21 Kettlebell swings (1.5/1.0 Pood) 12 Pull-ups Post max weight and time to comments. Marysville Throwdown Recap As many of you know, Amy and I competed in the Marysville Throwdown on Saturday. This was a CrossFit competition to raise money for Child United. [...]

May 8, 2011 at 8:55 pm » Comments (13)

WOD: 100m Run 1 Thruster (135#/95#) 1 Wall climb 300m Run 3 Thrusters 3 Wall climbs 500m Run 5 Thrusters 5 Wall climbs 300m Run 3 Thrusters 3 Wall climbs 100m Run 1 Thruster 1 Wall climb Post time to comments. Awareness By Mindi Martinez CrossFit is often an escape, always a challenge, and can [...]

May 7, 2011 at 8:25 pm » Comments (4)

WOD: Rest Day Weightlifting Club: Max Snatch and Clean & Jerk Trying New Things Recently a couple of our members checked out a new sport, Stand-up Paddleboarding. I’m sure their experience wasn’t exactly like what’s in this video, but it sounds like they had a good time. Have you tried any new sports or activities [...]

May 6, 2011 at 8:46 pm » Comments (5)

WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Top Navy Honors For a True Hero Today the United States and the U.S. Navy will honor an American hero and CrossFit icon, [...]

May 5, 2011 at 8:51 pm » Comments (7)

WOD: 12 Minute AMRAP 4 Muscle-ups 12 Pistols (alternating) 20 Double unders Post number of completed rounds to comments. The Final Push and a Slight Change Two weeks and counting for the Spring Clean-up Challenge. We really are into the home stretch. Even though things should be nearly second nature by now, temptation still has [...]

May 4, 2011 at 8:56 pm » Comments (4)

WOD: “Damy” aka “The Widow Maker Gone Bad Championship” Max rounds in 5 minutes 5 Cleans (115#/85#) 5 Push jerks (115#/85#) 5 Push-ups Rest 1 minute. Repeat for a total of 5 cycles. Post number of completed rounds to comments. Compare to 04/24/10. Sharing The Love CrossFitters really are a sick bunch. Not only do [...]

May 3, 2011 at 8:54 pm » Comments (5)

WOD: Box Squat – work up to a heavy set of 3 reps Then: 4 Rounds for time 200m Run 15 Back squats (155#/105#) 15 Whip-ups Post max load and time to comments.  Who’s The Captain of Your Ship? The inspiration for this blog post was actually presented to me more than 20 years ago, [...]

May 2, 2011 at 9:00 pm » Comments (8)

WOD: Push Press 3-3-3-3 Then: Max reps in 30 seconds of each movement Sumo deadlift high pull (75#/55#) Push press (75#/55#) Sit-ups For this WOD you will have 30 seconds to perform as many reps of SDHP as possible. At the end of 30 seconds you will then immediately begin performing as many push presses [...]

May 1, 2011 at 8:53 pm » Comments (6)

WOD: “Karabel” 10 Rounds for time 3 Snatches (135#/95#) 15 Wall balls (20#/14#) WOD Demo – Jon G & Eva C Post time to comments. Weightlifting Club Update We just finished our second installment of the KCF Weightlifting Club (that’s not the official name, we’re waiting until we get sanctioned by the USAW to release [...]

April 30, 2011 at 8:33 pm » Comments (2)

WOD: Rest Day CrossFit Comedy Relief? The CrossFit Games Open season has been intense, to say the least, and just a little bit nerve-wracking. Here’s a little well needed comedy relief as the Open qualifications come to a close. The woman featured in this video, Laurie Carver, is a local gal who trains at Northwest [...]

April 29, 2011 at 8:33 pm » Comments (8)

WOD: 20 min AMRAP 20 yd Shuttle run 20 Bar hops (20″/16″) 20 Kettlebell swings (1.5/1.0 Pood) 20 Sit-ups Post number of completed rounds and reps to comments. Paleo Mexican is Possible With just 3 weeks remaining in the Spring Clean-up Challenge you are probably getting pretty good at making some of your favorite ethnic [...]

April 28, 2011 at 8:51 pm » Comments (0)

WOD: 2K Row Compare to 08/02/10 and post time to comments. What’s Your Damper Setting? You know, that little lever on the side of the rower (erg) that goes from 1-10 (There’s no 11, this isn’t Spinal Tap). Ever wonder what it does and where you should set it? Here’s a darn good explanation from [...]

April 27, 2011 at 8:20 pm » Comments (5)

WOD: 9-15-21-15-9 reps for time Overhead lunges Good mornings Weighted push-ups Men’s weight 45# bumper plate, women’s weight 25# bumper plate. Post time to comments. WOD demo RECOVERY (More powerful words borrowed from Lisbeth Darsh. This is one that should be printed up and posted on your bathroom mirror, refrigerator, cubicle, hell, hang one from [...]

April 26, 2011 at 8:19 pm » Comments (8)

WOD: Max rounds in 3 minutes 3 Power Snatch (75#/55#) 3 Overhead Squat 3 Snatch Balance Rest 1 minute between cycles, and pick up where you left off. Complete 5 total 3 minute cycles.  Post number of completed rounds and reps to comments. Why Snatch? (This post was borrowed from CrossFit Generation who apparently borrowed [...]

April 25, 2011 at 8:33 pm » Comments (9)

WOD: Deadlift 1-10-1-20-1 Skillwork: Coach’s choice Post loads to comments Taco Tuesday In the land of CrossFit, routine is the enemy. Constant variety is one of the 3 tenets that CrossFit is built upon. Back in my at-sea days, routine was not only a welcome companion, it was often what got us through the day. [...]

April 24, 2011 at 8:03 pm » Comments (7)

WOD: CrossFit Games Open WOD 11.6 (The Final Installment) 7 min AMRAP 3 Thrusters (100#/65#) 3 Chest-to-bar pull-ups 6 Thrusters 6 Chest-to-bar pull-ups 9 Thrusters 9 Chest-to-bar pull-ups 12 Thrusters 12 Chest-to-bar pull-ups 15 Thrusters 15 Chest-to-bar pull-ups Continue to add 3 reps to each movement until the 7 minutes expires. Post total number of [...]

April 23, 2011 at 8:27 pm » Comments (0)

WOD: Rest day Sick Scooter Skillz! If you have a grade schooler with a Razor scooter, you may want to think twice before letting them watch this video, or then again, maybe not. They may have a hidden talent.

April 22, 2011 at 8:47 pm » Comments (2)

WOD: 750m Row 21-15-9 Hang power snatch (75#/55#) Handstand push-ups Post time to comments. Cool Runnings Anybody catch the results of the Boston Marathon on Monday? To say that it was spectacular is a gross understatement. The men’s winner, Geoffrey Mutai, of Kenya (of course) ran the fastest marathon time ever recorded, 2:03:02. This is [...]

April 21, 2011 at 8:47 pm » Comments (2)

WOD: Alternating Tabatas Kettlebell Swings (1.5/1.0)/10m Sprints Ring rows/Ring L-sit Box jumps (20″/16″)/Deadlift (155#/105#) For this workout you will start with one couplet and begin by performing as many reps as possible of the first movement for 20 seconds, followed by 10 seconds of rest, and then perform as many reps of the other movement [...]

April 20, 2011 at 8:38 pm » Comments (3)

WOD: 4 Rounds for time 50 Squats 400m Run Compare to 06/15/10 and post time to comments. Pushing Beyond Limits How many times has one of your friends or family members said something like, “That CrossFit stuff you are doing sounds great, but I probably couldn’t do it. It sounds too hard for me.”? Just [...]

April 19, 2011 at 9:46 pm » Comments (7)

WOD: CrossFit Games Open WOD 11.5 20 min AMRAP 5 Power cleans (145#/100#) 10 Toes-to-bar 15 Wall Balls (20#:10′/14#:9′) Post total rounds and reps to comments. For those who are planning to hit this WOD on Saturday, Olympic CrossFit will be the host site. Go time is 11am. Let’s get a big group over there [...]

April 18, 2011 at 8:28 pm » Comments (3)

WOD: 7 Rounds for max reps Double unders (unbroken) Ring dips Post reps per round to comments. The Good Stuff (Another great post from our friend and CF Social Medial Director, Lisbeth Darsh. I have experienced these exact same emotions many times over my 3 1/2 years of involvement with CrossFit. This really is “Good [...]

April 17, 2011 at 8:13 pm » Comments (5)

WOD: Power Clean 3-3-3-3-3 Then: 3 min max reps sit-ups 2 min max reps push-ups 1 min max reps pull-ups no rest between movements Post max load and number of reps to comments. Dual Purpose Hips One true fact of modern society is that we have forgotten what our hips are supposed to do. Common [...]

April 16, 2011 at 8:19 pm » Comments (6)

WOD: Rest Day Weightlifting Club: Inaugural meeting – Snatch I Am Epic Win Inspired by this Direct TV commercial, we are considering some changes around the gym.

April 15, 2011 at 8:55 pm » Comments (3)

WOD: Mystery Team Challenge 1 Hour, 2 Teams, 2 WODs, Tons of Fun, Get Some! Post team name and results to comments. Upcoming Local Competitions We have been having a lot of fun with the CrossFit Games Open WODs over the last 5 weeks. I have witnessed a real competitive fire being lit in a [...]

April 14, 2011 at 8:21 pm » Comments (5)

WOD: Max height box jump Then: 12 min AMRAP 4 Turkish get-up (2.0/1.5 Pood) 8 Box jumps (30″/24″) 12 Toes through rings Post max height and rounds/reps to comments. More Paleo Goodness There have been some requests for a recent recipe that Amy stumbled upon, raw brownies with raw chocolate icing. We have sampled a [...]

April 13, 2011 at 8:56 pm » Comments (5)

WOD: 5 Rounds for time 2 Rope Climbs 4 Sumo deadlift high Pull (135#/95#) 6 Push jerk (135#/95#) Then: 1 rep max Jerk Post time and max load to comments. Weekly Spring Clean-up Challenge Motivation Today marks the 25th day of the Spring Clean-up Challenge. They say it takes 28 days to form a habit, [...]

April 12, 2011 at 8:45 pm » Comments (10)

WOD: CrossFit Games Open WOD 11.4 10 min AMRAP 60 Bar-facing burpees 30 Overhead squats (120#/90#) 10 Muscle-ups WOD Demo with Cherie Chan (Courtesy of CrossFit.com) Post number of completed rounds and reps to comments. But, But, We Just Did OHS and Burpees Well, folks, when you leave the programming decision up to someone else [...]

April 11, 2011 at 8:38 pm » Comments (18)

WOD: Overhead Squat 3-3-3-3-3 Then: “Jeremy” 21-15-9 Overhead Squat (95#/65#) Burpees Post max load and time to comments. Paleo Teeth I have read on several occasions that primitive, hunter-gatherer societies do not have issues with cavities. Someone once told me, I have yet to verify it, that cavities were essentially non-existent until the introduction of [...]

April 10, 2011 at 9:33 pm » Comments (11)

WOD: 5 Rounds for time 1 Bear Complex (95#/65#) 30 Double Unders 1 round of the Bear Complex is 7 sets of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat and 1 Push press. Power clean must be separate from the front squat. Front squat and push press can be combined [...]

April 9, 2011 at 8:22 pm » Comments (4)

WOD: Rest Day

April 8, 2011 at 8:29 pm » Comments (12)

WOD: Hang Power Snatch 5-5-5-5 Then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Balls Whip Ups Bumper Plate Push Press Post weights and times to comments. Paleo Pancit This recipe was featured on one of our favorite Paleo food blogs, Everyday Paleo. We are huge fans of Asian food and to be [...]

April 7, 2011 at 8:50 pm » Comments (4)

WOD: “Helen” 3 Rounds for time 400m Run 21 Kettlebell swings (1.5/1.0 Pood) 12 Pull-ups Compare to 10/11/10 and post time to comments. Power Hour: Box Squats Band Assisted Squats Spring Is In The Air! I realize that with all the rain and 30 degree weather you may find it hard to believe, but Spring [...]

April 6, 2011 at 9:05 pm » Comments (12)

WOD: 1K Row Time Trial Then: Muscle-up Progressions Post time to comments. How Bad Do You Want It? This video defines desire, tenacity and dogged determination. Do you have goals? How hard are you working to achieve those goals? I’m not just talking about hitting a PR clean & jerk, I’m talking about all aspects [...]

April 5, 2011 at 8:31 pm » Comments (16)

WOD: CrossFit Games Open WOD 11.3 5 Min AMRAP Squat Clean (165#/110#) Jerk Post total rounds/reps to comments. Lauriel Luther – Sending You Positive Thoughts & Love If you have been around KCF for a little while then you may be aware that we have a couple of guests who frequent the box from quite [...]

April 4, 2011 at 9:30 pm » Comments (12)

WOD: 10 min AMRAP 6 Kettlebell snatch (1.5/1.0 Pood) 8 Burpees 10 Squats Then: 1 Rep max Deadlift Post number of rounds/reps and load to comments. In Love With My Crockpot Are you finding it difficult to not only plan out your paleo meals, but also find time to prepare them on a daily basis? [...]

April 3, 2011 at 8:34 pm » Comments (8)

WOD: Thrusters 3-3-3-3-3 Then: Tabata 200 Double Unders Perform as many double unders as possible in 20 seconds and then rest for 10 seconds. Repeat until you reach 200 total double unders. Post max load and number of rounds to comments. Turning The Corner We are officially 2 weeks into the Spring Clean Up Challenge. [...]

April 2, 2011 at 11:05 pm » Comments (4)

WOD: Rest Day   Want to become an Olympic Weightlifting Beast? Register for the Olympic Weightlifting Seminar that will be held at Kitsap CrossFit next Sunday, April 10th. This seminar will be presented by Erin Okonek, a beast in her own right. At $125 ($100 for members) for a full day of instruction, this is [...]

April 1, 2011 at 8:04 pm » Comments (5)

WOD: 50-25 reps for time Rowing (calories) Wall Balls (20#/14#) Knees-to-elbows Post time to comments. CrossFit Games Open WOD 11.2 kicks off at 11am. Paleo-tay follows immediately after. Bring your A Game and a dish to pass. Keep Your Head in The Game… (written by Lauren Plumey of CrossFit Shoreline) The CrossFit Games Open week [...]

March 31, 2011 at 9:04 pm » Comments (12)

WOD: 21-15-9 reps for time Back Squat (135#/95#) L Pull-ups WOD begins with the barbell on the floor, not on a squat rack. Post time to comments. Power Hour:  Tire Flipping You Are What You Eat? That’s the old saying, right? When trying to get someone to think about the food they put into their [...]

March 30, 2011 at 9:04 pm » Comments (22)

WOD: “Jack” 20 min AMRAP 10 Push Press (115#/75#) 10 Kettlebell Swings (1.5/1.0) 10 Box Jumps (24/20) Update on the Games This video from CrossFit.com is rather lengthy but provides some great information about the Reebok Open. For those of you who did WOD #2 yesterday, don’t forget to submit your score!

March 29, 2011 at 8:30 pm » Comments (10)

WOD: Reebok CrossFit Games Open WOD#2 15 minute AMRAP 9 Deadlifts (155/100) 12 Push-Ups 15 Box Jumps (24/20) Apple and Onion Stuffed Pork Chops This recipe is coutesy of CrossFit Santa Cruz Central:Eat This. It looked way too good not to share. Hope everyone is sticking to the challenge. Don’t forget to post your recipe [...]

March 28, 2011 at 8:57 pm » Comments (11)

WOD: Snatch 2-2-2-2-2 1 min rest between sets, hold steady weight @ 80% of 1RM Then: 10 min AMRAP 25 DU 15 Wall Balls 5 Toes to Bar Sectionals WOD #2 at KCF Tonight at 5pm the 2nd Sectional Competition WOD will be posted. Don’t forget you will have two opportunities to hit this WOD [...]

March 27, 2011 at 8:27 pm » Comments (4)

WOD: 5 Rounds 3 Front Squats Max Rep Handstand push-ups Post weight and number of HSPUs per round to comments. Time to Garden Every year I think I should start a garden. It is a grand vision that has yet come to fruition. In the meantime, I get my fresh organic vegetables and fruits from [...]

March 26, 2011 at 9:22 pm » Comments (3)

WOD: Rest Day Great Oly Video There are a few things that I want you to pay particular attention to in this video, aside from the ridiculous amount of weight these guys are throwing around. 1. Bar Path – Notice how close that bar is to their face. Not much room between the nose and [...]

March 25, 2011 at 9:24 pm » Comments (7)

WOD: Team AMRAP, 20 minutes In teams of 3 people, complete as many reps of the following movements: Burpees Squats Push-ups Only 2 team members can be working at one time. Each team must cycle through all of the movements. Team member 1 starts with burpees, team member starts with squats. When either team member [...]

March 24, 2011 at 9:04 pm » Comments (11)

WOD: For time – 21-15-9 Rowing (calories) S.P.U.D.S. Wall Balls (20/14) Jumping Lunges Post time to comments. Power Hour: Clean & Jerk The Paleo Breakfast Conundrum Feeling flummoxed by the early morning breakfast options during the challenge? I have heard more than one person complain about getting sick of eating eggs every morning. We eat [...]

March 23, 2011 at 8:16 pm » Comments (16)

WOD: Floor Press 1-1-1-1-1 Then: 1 Minute for max reps Pull-ups GHD Sit-ups Kettlebell swings (1.5/1.0 Pood) Post max load and reps to comments. Detox Day 4 (From the archives. This post was originally written for the very first Paleo Challenge that we held at KCF back in January of 2010.) We are now entering [...]

March 22, 2011 at 8:21 pm » Comments (6)

WOD: Challenge WOD Make-Up Day Spring Clean-up Challenge WOD Deadlift 5 rep max All 5 reps must be performed within 30 seconds and hands must not come off the bar. No dropping the weight and no taking hands off the bar to adjust grip. 7 minute AMRAP 10 SDHP (75#/55#) 10 Push Press (75#/55) 10 [...]

March 21, 2011 at 9:12 pm » Comments (8)

WOD: Tabata Deadlift (185#/135#) Ring rows Medicine ball cleans (20#/14#) Whip-ups 1 minute rest between exercises. Post lowest number of reps for each movement. How Good are Grains? Are we still talking about grains? Yes, because this always seems to be the part of the conversation where we get the greatest push back, but let’s [...]

March 20, 2011 at 8:45 pm » Comments (7)

WOD: Shoulder Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 Spring Clean-Up Day 1 Today is the first day of Spring Clean-Up!! We are going to spend the next 60 days focusing on our nutrition and our training to produce some fabulous results. If you have not had your measurements taken, get with a coach [...]

March 19, 2011 at 8:40 pm » Comments (2)

WOD: Rest Day You Get An Extra Week for Sectionals Word went out yesterday that the deadline for WOD #1 of the Open Sectionals has been extended an entire week.  This will in effect push back the entire Sectionals competition by a week.   So don’t look for a new sectionals WOD this week.  Instead make [...]

March 18, 2011 at 9:58 pm » Comments (7)

WOD: Spring Clean-Up Challenge WOD Deadlift 5 rep max All 5 reps must be performed within 30 seconds and hands must not come off the bar. No dropping the weight and no taking hands off the bar to adjust grip. 7 minute AMRAP 10 SDHP (75#/55#) 10 Push Press (75#/55) 10 Sit-ups Just Try Give [...]

March 17, 2011 at 8:46 pm » Comments (6)

WOD: 4 x 400m Run Deadlift/Muscle Up Ladder 1 DL 300#/200# 1 MU 1 DL 2 MU 1 DL 3 MU Continue until you are unable to complete the required number of muscle ups. Repeat. If you do 3 or less MUs, do 3 ladders. 5 or more MUs, do 2 ladders. 6 PM Power [...]

March 16, 2011 at 9:30 pm » Comments (5)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps for time Box jump (36″/30″) Kettlebell snatch (1.5/1.0 Pood) V sit-up Post time to comments. (In keeping with theme from Tuesday evening’s Nutrition Seminar, here’s a blast from the past post. Stay tuned for more recipes to blast out over our airwaves throughout [...]

March 15, 2011 at 9:27 pm » Comments (23)

WOD: Reebok CrossFit Games Open WOD#1 Complete as many rounds as possible in 10 minutes of: 30 Double unders 15 Power snatches (75#/55#) Post time to comments and to the CrossFit Games site if you are registered. Go Team Kitsap CrossFit! Taking Care of the Hands Hopefully this little instructional video will help minimize the [...]

March 14, 2011 at 9:17 pm » Comments (10)

***Nutrition Seminar: Tonight at 7pm*******Nutrition Seminar: Tonight at 7pm******* WOD: Power clean 5 sets of 3-5 reps – if you are able to complete 5 reps, you must increase the weight on the next round. Then: Handstand skillwork (freestanding or wall) Post max load and max handstand hold to comments. The Triple Threat 5K Challenge [...]

March 13, 2011 at 8:25 pm » Comments (5)

WOD: Alternating efforts for maximum reps. 4 rounds of 30 seconds of work and 20 seconds of rest. Double unders Push-ups Then: Pendlay row 3-5 sets of 5 reps Post reps and max load to comments. The Open We have been talking about it, literally for months and now the time is finally here, The [...]

March 12, 2011 at 8:39 pm » Comments (4)

WOD: Rest Day Devastation in Japan Not our typical Sunday post, but this is just too important, not to mention that one of our former members lives just 35 miles south of Tokyo. I emailed Patrick to ask how Masumi and the boys are doing. I am happy to report that they are safe and [...]

March 11, 2011 at 9:08 pm » Comments (8)

WOD: “The Seven” 7 Rounds for time 7 Handstand push-ups 7 Thrusters (135#/95#) 7 Knees-to-elbow 7 Deadlifts (245#/165#) 7 Burpees 7 Kettlebell swings (2.0/1.5 Pood) 7 Pull-ups Post time to comments. The Only Rep That Matters (More wisdom courtesy of Lisbeth Darsh) The last rep you did doesn’t matter. The one you just did. The [...]

March 10, 2011 at 9:30 pm » Comments (3)

WOD: 21-15-9 Sumo deadlift high pull (95#/65#) Overhead squats Then: Snatch practice Compare to results posted on CrossFit.com and post time to comments  Did that pump you up? Our team is growing quite nicely. We are currently up to 9 members, are you one of them? Should you be? Do you want to be? It’s [...]

March 9, 2011 at 9:18 pm » Comments (6)

100 Day Burpee Challenge – Day 100!!! (Probably thought this day would never come, huh?) WOD: For time 35 Hang power snatch (75#/55#) 1K row Start the 1K row immediately upon finishing your last rep of hang power snatch. Clock stops when you finish the 1K row. Post time to comments. n(n+1)/2 The final day [...]

March 8, 2011 at 9:30 pm » Comments (9)

WOD: 3 Rounds for time 33 Burpees 23 Box jumps (24″/20″) 13 Chest-to-bar pull-ups Post time to comments. 100 Day Burpee Challenge – Day 99 Olympic Weightlifting Seminar Did you notice the new tab on the right hand side of the website? Kitsap CrossFit is excited and proud to be hosting Erin Okonek for a [...]

March 7, 2011 at 9:47 pm » Comments (6)

WOD: Thruster 3-3-3-3-3 Then: 21 Thrusters (95/65) 18 Double unders 15 Thrusters 30 Double Unders 9 Thrusters 42 Double unders Post max loads and time to comments. 100 Day Burpee Challenge – Day 98 To Train or Not to Train Winter is coming to a close…supposedly, and with that will end another cold and flu [...]

March 6, 2011 at 9:02 pm » Comments (10)

WOD: 3 Rounds for time 50m Bumper plate overhead walking lunges 25 Kettlebell swings (1.5/1.0 Pood) 2 Rope climbs Post time to comments. 100 Day Burpee Challenge – Day 97 Why Should You Compete? by Tony Michels (aka T3) A few weeks ago, our gym owner/ coach (I shall reference as “Dan”) informed me some [...]

March 5, 2011 at 9:15 pm » Comments (5)

100 Day Burpee Challenge – Day 96 WOD: Rest Day Totally unrelated to anything we do…well we do laugh a lot. Just sit back and enjoy.

March 4, 2011 at 9:26 pm » Comments (6)

WOD: 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 for the HSPU. Gents, suck it up or scale. Compare to 2/25/10 and post time to comments. 100 Day Burpee Challenge – Day 95 A Perfect Marriage? No, this [...]

March 3, 2011 at 9:24 pm » Comments (8)

WOD: Turkish Get-up 4-4-4-4-4 (2 each hand) Then: 5 min for max reps of burpees Post max load and reps to comments. 100 Day Burpee Challenge – Day 94 Are You Addicted Yet? Talk to anyone who has been doing this for a little while and one commone sentiment you will hear is “I love [...]

March 2, 2011 at 9:21 pm » Comments (8)

WOD: Every minute on the minute, complete: 24′ of broad jumps 5 Pull-ups Max rep sit-ups WOD is complete when you have reached 200 sit-ups. Post time to comments. 100 Day Burpee Challenge – Day 93 Kitsap CrossFit Kids Athlete Profile – Piper Age: 6 Occupation: Kindergartener First CF Kids WOD: “I don’t remember.” First [...]

March 1, 2011 at 9:30 pm » Comments (10)

**New Class Time*** THIS FRIDAY COME HIT IT AT 6PM!!!! THIS WILL BE OUR FIRST POWER HOUR WOD: Complete as many rounds as possible in 14 minutes 7 Snatch (95#/65#) 7 Burpees Post number of completed rounds plus reps to comments. For example, if you complete 8 rounds plus 7 snatches and 4 burpees, your [...]

February 28, 2011 at 9:30 pm » Comments (6)

WOD: Overhead Squat 3-3-3-3 Then 1 set max reps @ 75% of 1 rep max Post loads and reps to comments. 100 Day Burpee Challenge – Day 91 Why I Love the OHS The overhead squat (OHS) is the bain of many a CrossFitter’s existence. From the novice to the experienced, you will find some [...]

February 27, 2011 at 9:28 pm » Comments (10)

WOD: “X’s B-Day WOD” 5 Rounds for time 400m Run 1 Muscle-up 3 Pull-overs 5 Cleans (135#/95#) 7 Push Jerks (135#/95#) Compare to 2/22/10 and post time to comments. 100 Day Burpee Challenge – Day 90 One Week Until The Open Open qualification for the 2011 CrossFit Games will begin on March 15th. This is your [...]

February 26, 2011 at 9:30 pm » Comments (2)

100 Day Burpee Challenge – Day 89 WOD: Rest Day

February 25, 2011 at 9:24 pm » Comments (8)

WOD: Tabata Squats Knees-to-elbows Double Unders Shoulder to overhead (44#/33#) 1 minute rest between exercises. Post highest and lowest score for each exercise to comments. 100 Day Burpee Challenge – Day 88 The Tabata Protocol – Evidence Based Torture Ever wonder why we program the Tabata Protocol? I mean really, why do we program a [...]

February 24, 2011 at 9:30 pm » Comments (2)

WOD: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. 100 Day Burpee Challenge – Day 87 CrossFit Women At first glance the picture above may just look like a sorta blurry picture of Amy beginng [...]

February 23, 2011 at 9:30 pm » Comments (3)

WOD: “Grace” For time: 30 Clean & Jerk (135#/95#) Compare to 3/25/10 and post time to comments. 100 Day Burpee Challenge – Day 86 Paleo Desserts? Couldn’t Be! To the uninitiated, the Paleo Diet always seems like a very restrictive diet, mostly because they are focused on what the “can’t have” and not focusing on [...]

February 22, 2011 at 9:30 pm » Comments (7)

WOD: 5 Rounds, each for time 100m Row 10 Burpees 10 Wall Balls (20#/14#) 10 Ring Dips 10 Sit-ups Rest 2 minutes between rounds. Post fastest and slowest time to comments. 100 Day Burpee Challenge – Day 85 WOD Hungry or Full? The Debate Continues Many ask if exercising on an empty stomach is a [...]

February 21, 2011 at 9:30 pm » Comments (14)

WOD: Then: 3 Rounds max rep dead hang pull-ups 2 minute rest between rounds Post time and reps to comments. 100 Day Burpee Challenge – Day 84 Happy Birthday Coach Chris “X” Exarhos Outside of myself and Amy, Chris was one of the very first people to hit a WOD at Kitsap CrossFit. Many of [...]

February 20, 2011 at 9:30 pm » Comments (10)

WOD: “CrossFit Total” 3 Attempts to achieve a max lift Back Squat Shoulder Press Deadlift Compare to 9/22/10 and post total to comments. 100 Day Burpee Challenge – Day 83 Going Heavy – (from the KCF archives) This post was originally posted on 10/22/09. Considering today’s WOD, I thought it was fitting to revisit this [...]

February 19, 2011 at 9:30 pm » Comments (4)

100 Day Burpee Challenge – Day 82 WOD: Rest Day Not trying to rub it in…okay, well maybe a little, but this is where Amy, Chris, Brandi and I are headed on Tuesday after a stop at CrossFit 7 Mile on Grand Cayman Island.

February 18, 2011 at 10:23 pm » Comments (11)

WOD: For time: 10 Clean & Jerk 1 Round of Cindy 9 Clean & Jerk 1 Round of Cindy 8 Clean & Jerk 1 Round of Cindy Continue down to 1 Clean & Jerk, in total you will be doing 55 Clean & Jerks and 10 rounds of “Cindy”. 1 Round of “Cindy” = 5 [...]

February 17, 2011 at 9:28 pm » Comments (5)

WOD: 4 Rounds for time 20 Sumo Deadlift High Pull (75#/55#) 10 Hang Power Snatch (75#/55#) 5 Skin the Cats 200m Run Compare to 2/17/10 and post time to comments. 100 Day Burpee Challenge – Day 80 KCF Athlete Profile – Ryan Age: 27 Occupation: Assets Protections Manager for Target First CrossFit WOD: Overhead squats [...]

February 16, 2011 at 9:59 pm » Comments (6)

WOD: Power Clean 3-3-3-3-3 Then: 1 set max rep Floor Press @ 75% body weight Post loads and reps to comments. 100 Day Burpee Challenge – Day 79 Get Off Your Butt and Extend Your Life Span A recent study published in the American Journal of Epidemiology demonstrated that those who sit more than 6 [...]

February 15, 2011 at 9:51 pm » Comments (9)

WOD: 1K Row (all out effort) Then: Push Press 3-3-3 Post time and loads to comments. 100 Day Burpee Challenge – Day 78 May not be the most exciting technique video you ever watched, but there are some really good drills here. Give it a viewing and then come in and kill the 1K.

February 14, 2011 at 10:31 pm » Comments (7)

***SCHEDULE REMINDER***  No 6pm class tonight!  Evening classes will run at 4pm and 5pm! WOD: 42 Double Unders 21 Deadlift (185#/135#) 30 Double Unders 15 Deadlift 18 Double Unders 9 Deadlift 30 Double Unders 15 Deadlift 42 Double Unders 21 Deadlift Post time to comments. Benefits of Olympic Weightlifting Ahhhh…Men’s Health magazine, seems so well [...]

February 13, 2011 at 9:44 pm » Comments (7)

WOD: Snatch @ 75% of 1RM 2-2-2-2-2-2-2 1 min rest between sets Then: “Karen” 150 Wall ball shots (20#/14#) Post load and time to comments, compare to 9/1/10. 100 Day Burpee Challenge – Day 76 Defining DOMS DOMS – Delayed Onset Muscle Soreness, otherwise known as “Why the hell am I still so sore from [...]

February 12, 2011 at 11:43 pm » Comments (8)

WOD: Rest Day 100 Day Burpee Challenge – Day 75 Here’s some Sunday strength motivation. Starts off with a nice little classic bodybuilding piece…enjoy.

February 11, 2011 at 8:38 pm » Comments (0)

WOD: “Catina” 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 Compare to 1/9/10 and post rounds to comments. 100 Day Burpee Challenge – Day 74 ***Schedule Reminder*** The 6pm class [...]

February 10, 2011 at 9:17 pm » Comments (8)

100 Day Burpee Challenge – Day 73 WOD: Front Squat 1-10-1-20-1-30 Then: Muscle-up progressions Post loads to comments The New Whiteboard I’m sure by now you have noticed the new whiteboard that has been installed by the front door. This is meant to be an informative and interactive board and parts of it are there [...]

February 9, 2011 at 10:03 pm » Comments (6)

WOD: 50-40-30-20-10 reps for time: Sumo deadlift high pull (45#/35#) Sit-ups Post time to comments. 100 Day Burpee Challenge – Day 72 Why the Sumo Deadlift High Pull? I have heard many argue that the Sumo Deadlift High Pull (SDHP) is a silly and pointless movement that serves no real purpose. While I agree that [...]

February 8, 2011 at 9:13 pm » Comments (5)

WOD: 3 Rounds for time 400m Run 40yd Bear crawl 40 Box jumps (20″/16″) Post time to comments 100 Day Burpee Challenge – Day 71 Christina’s Story (Every once in a while a CrossFit affiliate posts a testimonial just HAS to be shared. This one comes from CrossFit Affliction in Ft Lauderdale, FL) When I [...]

February 7, 2011 at 10:00 pm » Comments (8)

WOD: Shoulder Press 5-5-5-5-5 Then: 10 rounds for time (10 minute time limit) 15 Double unders 10 Push ups Post max load and time to comments. 100 Day Burpee Challenge – Day 70 Shoulder Press (aka Press) – Points of Performance Technically speaking, the press is not a very technically demanding movement. Having said that, [...]

February 6, 2011 at 9:09 pm » Comments (14)

WOD: Brian’s Birthday WOD Score as many points as possible in 19 minutes. Points are scored as follows – for the first 7 minutes, perform as many reps as possible of the following movements: Bumper plate clean (45#/25#) = 1 point Burpee pull-up = 3 points Rope climb = 7 points 100m Run = 9 points Each [...]

February 5, 2011 at 9:24 pm » Comments (3)

100 Day Burpee Challenge – Day 68 WOD: Rest Day Since Amy and I are at the USA Weightlifting Level 1 Certification Course, we thought it fitting to give you a little weightlifting inspiration today…enjoy.

February 4, 2011 at 9:30 pm » Comments (4)

WOD: Overhead Squat 2-2-2-2-2 Then: 2min max calories 2min max rep double unders Post max load and total cals/reps to comments. Compare to 12/22/10. Competition Season Looms If you haven’t heard, CrossFit is becoming quite the competitive sport. Opportunities to compete in the “Sport of Fitness” are popping up all over the place and we [...]

February 3, 2011 at 9:24 pm » Comments (7)

WOD: “Charlie Foxtrot” 15 Clusters (135#/95#) 21 Chest-to-bar pull-ups 9 Clusters 15 Chest-to-bar pull-ups 6 Clusters 9 Chest-to-bar pull-ups Post time to comments 100 Day Burpee Challenge – Day 66 No Rep Yourself (Again, the CrossFit community produces another gem. This article was written by Eric at CrossFit Fenway, and it sums up my idea [...]

February 2, 2011 at 9:55 pm » Comments (12)

WOD: Olympic Weightlifting Total Snatch Clean & Jerk This will be conducted very similar to an Olympic Weightlifting competition. Each athlete will have 3 opportunities to complete a max attempt lift in each the snatch and the clean & jerk. Each athlete must choose an opening weight. If you make that weight you decide how [...]

February 1, 2011 at 9:42 pm » Comments (1)

WOD: 6 Rounds, each for time, 1-2 minute rest between rounds: 250m Row 5 Muscle-ups 7 Handstand push-ups 9 Kettlebell swings (2.0/1.5 Pood) Post fastest and slowest times to comments. 100 Day Burpee Challenge – Day 63 But it Has “Berries” in it, So it MUST be Healthy…Right? Straight from the “Things that make you [...]

January 31, 2011 at 10:24 pm » Comments (10)

WOD: “Death by 10m” 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, rest [...]

January 30, 2011 at 10:07 pm » Comments (5)

WOD: Rack jerk 3-3-3 1 set perfect form max rep deadlifts @ 80% of 1 rep max Then: 50 Toes-to-bar 25 Broad jump push-ups 15 Wall ball 2-for-1′s 5 Rope climbs Post max load, max reps and time to comments. 100 Day Burpee Challenge – Day 62 Celebrating The Strong, Athletic Woman It seems that [...]

January 29, 2011 at 10:01 pm » Comments (4)

WOD: Rest Day 100 Day Burpee Challenge – Day 61 Thanks for a Great Week!! Thanks to all our visitors this past week, we enjoyed having you and we hope you had a great time hitting the WODs!  We also wanted to say thanks to Jack LaLanne one last time.  We chatted about his passing [...]

January 28, 2011 at 9:57 pm » Comments (1)

***Bring A Friend Week*** WOD: “Cindy on the Run” Complete as many rounds as possible in 20 minutes 5 Pull-ups 10 Push-ups 15 Squats 100m Run after every 5th round Post total completed rounds to comments. 100 Day Burpee Challenge – Day 60 Community Drives This Fitness Train! We have said from day 1 that [...]

January 27, 2011 at 9:32 pm » Comments (2)

***Bring A Friend Week*** WOD: 21-15-9 reps for time Deadlift (225#/155#) Ring Dips Kettlebell swings (1.5/1.0) Post time to comments. 100 Day Burpee Challenge – Day 59 10 Tips For Success For The CrossFit Newbie (Here’s a great post written by Larry Palazzolo of CrossFit Delaware Valley. Very timely also, since we are finishing up [...]

January 26, 2011 at 9:50 pm » Comments (8)

***Bring A Friend Week*** WOD: Front Squat 2-2-2-2-2-2-2 Weight = 85-90% of your 1 RM, 1-2 min rest between sets Then: 3 Rounds for time 50 Double Unders 15 Overhead squats (95/65) Post load and time to comments. 100 Day Burpee Challenge – Day 58 Calling Out Our Competition A recent article that ran on [...]

January 25, 2011 at 9:39 pm » Comments (15)

***Bring A Friend Week*** WOD: 50 Power cleans for time (115#/85#) Begin by performing 3 burpees, for the remainder of the minute complete as many power cleans as possible. At the top of every minute perform 3 burpees. Workout is finished when you have completed 50 power cleans. Post time to comments. 100 Day Burpee [...]

January 24, 2011 at 9:34 pm » Comments (9)

***Bring A Friend Week*** WOD: Push Press 4 sets of 2-4 reps. If you complete 4 reps, add weight for the next set. Then: 1K Row Time Trial – All Out Effort Post max load and time to comments. 100 Day Burpee Challenge – Day 56 Loss of a Fitness Legend You may have heard [...]

January 23, 2011 at 9:56 pm » Comments (6)

***Bring a Friend Week*** WOD: Tabata Wall Ball (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (24/20) 1 minute between exercises. Post total reps to comments. 100 Day Burpee Challenge – Day 55 Sweeping Changes Coming From Wal-Mart Regardless of how you feel about Wal-Mart, I assume that most people will see this as a [...]

January 22, 2011 at 10:16 pm » Comments (2)

WOD: Rest Day 100 Day Burpee Challenge – Day 54 Long Week This has been a long week in many respects.  Therefore I want to thank everyone who came out and gave it their all for “Schmalls” yesterday.  Especially those of you who did it remotely.  I know that you all gave it the heart and respect [...]

January 21, 2011 at 10:36 pm » Comments (16)

WOD: “Schmalls” Begin with an 800m Run Followed by 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistol squats 20 Kettlebell swings (2.0/1.5 Pood) 10 Handstand push-ups End with a 800m Run Post time to comments. 100 Day Burpee Challenge – Day 53 “SCHMALLS” (This post was borrowed from our dear friends at Oceanside CrossFit. [...]

January 20, 2011 at 9:39 pm » Comments (11)

WOD: Deadlift 5-5-5-5-5 Then: Snatch/Clean & Jerk Drills Post max deadlift loads to comments. 100 Day Burpee Challenge – Day 52 But What About So-and-So? If you have participated in any type of Paleo challenge you have likely run into this scenario. You are sharing with your friend or family member your successes with cutting [...]

January 19, 2011 at 9:30 pm » Comments (8)

WOD: Max Reps in 1 minute Thrusters (95#/65#) Box jumps (20″/16″) Whip-ups At the call of “Go” you will have 1 minute to perform as many reps of possible of each exercise, starting with thrusters. At the expiration of that minute, you will have 1 minute of rest. You will then repeat with box jumps [...]

January 18, 2011 at 9:50 pm » Comments (5)

WOD: Team WOD As a team of 4 you will complete 4,000 meters of rowing, which can be broken up any way your team sees fit. While one team member is rowing the others will perform the following exercises for maximum reps: Knees-to-elbows Push press (75#/55#) Medicine ball cleans (20#/14#) Your WOD is done when [...]

January 17, 2011 at 10:29 pm » Comments (0)

WOD: Back Squat 3-3-3-3-3 Then: Pull-up/Muscle-up Skillwork Post max load to comments. 100 Day Burpee Challenge – Day 49 Got A Spare Quarter Mil? Experts are now predicting that a 65 year-old couple retiring today will need to have $250,000 socked away to cover their medical expenses. This does not include any potential nursing home [...]

January 16, 2011 at 11:00 pm » Comments (10)

WOD: “Caroline’s Birthday WOD” (a day late) Bottom-to-bottom Tabata Squats Rest 5 min, then: 12 Min AMRAP 16 Power cleans (95#/65#) 35 Double unders 100 Day Burpee Challenge – Day 48 Compare to 1/16/10 and post lowest number of squats and total rounds to comments. The KCF Marathon Team Last year we took a mighty [...]

January 15, 2011 at 9:41 pm » Comments (2)

WOD: Rest Day 100 Day Burpee Challenge – Day 47 Let’s Go Seahawks!!!

January 14, 2011 at 9:33 pm » Comments (1)

WOD: “Jackie” 1000m Row 50 Thrusters (44#/33#) 30 Pull-ups Compare to 7/20/10 and post to comments. 100 Day Burpee Challenge – Day 46 Honoring “Schmalls” In A Big Way! You may recall that just 9 days before Christmas we sadly announced the loss of a friend and fellow CrossFitter, Justin Schmalsteig. A memorial service will [...]

January 13, 2011 at 10:20 pm » Comments (0)

WOD: OPT Snatch Complex (Description in video is incorrect.  Look at text below.) 5 Rounds, 7 sets of the following complex 1 Power snatch 1 Snatch balance 1 Overhead squat 1 Hang power snatch Mens weight: 95#, women’s weight: 65. Rest as needed between rounds. Post times to comments. 100 Day Burpee Challenge – Day 45 [...]

January 12, 2011 at 10:12 pm » Comments (7)

100 Day Burpee Challenge – Day 44 WOD: Three separate 5-minute AMRAPS.  2.5 minutes rest between each AMRAP: One 25 Double Unders 5 Handstand Push-Ups Two 25 Double Unders 10 Sit-Ups Three 25 Double Unders 15 Squats Post total rounds to comments. More Rowing?? For those of you who are lagging behind in your burpees (myself [...]

January 11, 2011 at 9:32 pm » Comments (3)

WOD: Clean 3-3-1-1-1 Then: 1 attempt for max effort Pull-ups (reps) Wall balls 20#/14# (reps) Box jumps 20″/16″ (reps) L-sit (seconds) For pull-ups: attempt ends when you come off the bar. For wall balls and box jumps: attempt ends when you stop/pause. L-sit ends when your legs fall below the parallettes. Post max load and [...]

January 10, 2011 at 10:11 pm » Comments (18)

We’d like to wish a belated birthday to Heather.  It was supposed to be on the blog yesterday…but we messed up.  Hope you had a great one! WOD: “Emily’s Birthday WOD” 5 Rounds of: Rowing (calories) Deadlift (185#/135#) Clapping push-ups In this workout you move from each of 3 stations after a minute. The clock does not [...]

January 9, 2011 at 9:51 pm » Comments (8)

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 3 minutes between [...]

January 8, 2011 at 9:19 pm » Comments (4)

WOD: Rest Day 100 Day Burpee Challenge – Day 40 Still wondering what that song might be? Drowning Pool

January 7, 2011 at 9:59 pm » Comments (12)

WOD: 5 Rounds for time 15 Front squats (95#/65#) 15 Barbell Hops Then: Deadlift 1 rep max Post time and max load to comments 100 Day Burpee Challenge – Day 39                 Don’t Forget – Paleotay Tonight @ KCF Come join us as we wish Caroline a happy [...]

January 6, 2011 at 10:52 pm » Comments (9)

WOD: 15 Min AMRAP 4 Overhead squats (135#/95#) 6 Toes-to-bar 8 Kettlebell Swings (2.0/1.5 Pood) Post number of completed rounds to comments 100 Day Burpee Challenge – Day 38 Mastering the KTE and TTB Today’s WOD includes a movement that is pretty high on many CrossFitter’s Goat list.  The dreaded TTB (Toes-To-Bar).  One of the [...]

January 5, 2011 at 9:56 pm » Comments (6)

WOD: 3 Rounds 500m Row 10 Handstand push-ups 50 Double Unders Rest 3 minutes between rounds. Post times to comments. 100 Day Burpee Challenge – Day 37 It is that time of the year when we say farewell to Sue and Richard as they embark on their winter job of skiing 5 days a week [...]

January 4, 2011 at 9:25 pm » Comments (11)

WOD: “Nasty Girls” 3 Rounds for time 50 Squats 7 Muscle-ups 10 Hang power cleans (135#/95#) Post time to comments. 100 Day Burpee Challenge – Day 36 A 3 1/2 Year Journey Today will be the first time I have ever done this WOD. I have thought about it many times, but never actually attempted it. [...]

January 3, 2011 at 10:25 pm » Comments (7)

WOD: Hang Power Snatch 2-2-2-2 Then: Tabata Pull-ups Pistol Squats L-Holds on Parallettes Post max load and max/min reps to comments. 100 day Burpee Challenge – Day 35 Warm up With Buffalo Soup I don’t know about you, but in our house this weather is soup weather. There’s nothing better than coming home from the [...]

January 2, 2011 at 9:39 pm » Comments (11)

WOD: Floor Press 3-3-1-1-1 Then: “Curtis P” 30 Reps for time 1 Curtis P = 1 Power Clean                    1 Lunge R Leg                    1 Lunge L Leg                    1 Push Press Post max load and time to comments. 100 Day Burpee Challenge – Day 34 Kitsap CrossFit Kids – The Future of Fitness If [...]

January 1, 2011 at 9:18 pm » Comments (2)

WOD: Rest Day 100 Day Burpee Challenge – Day 33

January 1, 2011 at 12:37 am » Comments (4)

Holiday Hours: 10:00am class ***No 8:00am or 9:00am today*** WOD: Roll The Dice In teams of two, you will start by running 400m. Upon completing the run you will roll 2 dice and perform the corresponding exercises. Then run 200m and roll 2 dice and perform the corresponding exercises. You will continue to run 200m [...]

December 30, 2010 at 9:56 pm » Comments (10)

WOD: Thrusters 5-5-5-5-5 Then: 7 min AMRAP 7 Thrusters (75#/55#) 21 Double Unders Post max load and rounds completed to comments. 100 Day Burpee Challenge – Day 31 Setting a Nutrition Resolution? I know that a couple of weeks ago I told you that I am not a big fan of resolutions. Rather, I would [...]

December 29, 2010 at 9:32 pm » Comments (4)

100 Day Burpee Challenge – Day 30 WOD: 800m Run – Max Effort 4 min Rest 400m Run – Max Effort 2 min Rest 200m Run – Max Effort Then: Weighted pull-ups – work up to 3 rep max Post times and load to comments. Food Labels – “Free-Range” In the past we have recommended [...]

December 28, 2010 at 11:59 pm » Comments (11)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (225#/155#) Burpees Then: Coach’s Choice Skill Work 100 Day Burpee Challenge – Day 29 On Why I Quit a WOD by Dan Hollingsworth So, if you saw my Facebook status yesterday then you know that I DNF’d (Did Not Finish) yesterday’s “Widow Maker” [...]

December 27, 2010 at 10:03 pm » Comments (9)

100 Day Burpee Challenge – Day 28 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 remainder of the 20 minutes. Compare [...]

December 26, 2010 at 9:58 pm » Comments (8)

WOD: “Randy” 75 Power Snatch for time (75#/55#).  Today’s WOD will include a bonus element and your time does not stop until both components are complete. Post times and comments. 100 Day Burpee Challenge – Day 27 Upcoming Events The New Year is quickly approaching.  We hope you are getting your goals set (not just [...]

December 26, 2010 at 8:38 am » Comments (1)

WOD: Rest Day 100 Day Burpee Challenge – Day 26 New jump ropes are in and we expect to see some tricks like these very soon. Feel free to skip the first 1:30 of the video to get straight to the good stuff.

December 24, 2010 at 9:42 pm » Comments (4)

WOD: It’s Christmas people, are you really checking the blog today? Watch this video and get back in the spirit. See you all on Monday! 100 Day Burpee Challenge – Day 25

December 23, 2010 at 10:05 pm » Comments (7)

***Regular class schedule today*** WOD: “Championship Fight Gone Bad” Five rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ 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 [...]

December 22, 2010 at 9:14 pm » Comments (4)

WOD: Skills Day Cleans Muscle-ups If you did not get a chance to do “Baseline” on Monday, this will be your warm-up. 100 Day Burpee Challenge – Day 23 Slowly But Surely The Experts Are Coming Around More evidence that nutrition experts are finally starting to pay attention to the growing body of evidence. Check [...]

December 21, 2010 at 9:58 pm » Comments (4)

WOD: Overhead Squat 3-3-3-1-1 Then Double-under practice followed by: 4 min Max Rep Double Unders Post max load and total number of double-unders to comments 100 Day Burpee Challenge – Day 22 YOU Can Help Cut Healthcare Costs Concerned about skyrocketing healthcare costs?  I know I am.  Since leaving the military, healthcare has been on [...]

December 20, 2010 at 9:50 pm » Comments (5)

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 [...]

December 19, 2010 at 10:14 pm » Comments (12)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then Snatch Practice Compare to your Intro or 9/02/10 and post to comments. 100 Day Burpee Challenge – Day 20 Even Weight Watchers is Catching On… Sorta Did any of you catch this article: Weight Watchers Upends Its Points System?  It appears that they [...]

December 18, 2010 at 10:03 pm » Comments (1)

100 Day Burpee Challenge – Day 19 WOD: Rest Day A History Lesson

December 17, 2010 at 9:12 pm » Comments (2)

WOD: 5 rounds for time 7 10m Sprints 7 Bottoms-up Goblet Squats (2.0/1.5 Pood) 14 Pull-ups 21 Sit-ups Post time to comments. 100 Day Burpee Challenge – Day 18 The Night Before Christmas On the night before Christmas, all through the box All the CrossFitters will be sweating, right down to their socks. Okay, that’s [...]

December 16, 2010 at 10:10 pm » Comments (7)

WOD: Rack Jerk Work up to a 1 Rep max Then: Clean & Jerk for time men – total weight of 5,000# women – total weight of 3,000# Pick any weight, figure out the required number of repetitions to make that weight and then go from ground-to-shoulder-to-overhead as fast as you can. Post max load, [...]

December 15, 2010 at 10:06 pm » Comments (16)

WOD: “Filthy Fifty” For time: 50 Box jump, (24″/20″) 50 Jumping pull-ups 50 Kettlebell swings, (35#/26#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45#/33#) 50 Back extensions 50 Wall ball shots, (20#/14#) 50 Burpees 50 Double unders Compare to 8/12/10 and post to comments. 100 Day Burpee Challenge – Day 16 [...]

December 14, 2010 at 10:21 pm » Comments (4)

WOD: In 1 minute perform 5 Power Cleans (95#/65#) 5 Front Squats (95#/65#) Max Reps Double Unders Rest for 30 seconds and repeat for 7 total rounds. Post total number of double unders to comments. 100 Day Burpee Challenge – Day 15 Winter Sports Camp 2010 Wondering what to do with your teenager over the [...]

December 13, 2010 at 8:54 pm » Comments (3)

WOD: Back Squat 4-4-4-4 Shoulder Press 1 Round for max reps @ 75% 1RM Then: With a running clock perform as many reps in 1 minute of each exercise Push-ups Sit-ups Squats No rest between exercises. You must transition quickly in order to get as many reps as possible.  Post max squat load, number of [...]

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

WOD: “Diane” 21-15-9 Deadlifts (225#/155#) Handstand Push-ups Compare to 12/17/09 and post time to comments. 100 Day Burpee Challenge – Day 13 The Psychology of Giving Up Junk Food Last weekend Dan, Caroline, Emily, Jackie and I attended The Paleo Solution Seminar presented by none other than Robb Wolf. The day was highly informative and [...]

December 11, 2010 at 9:15 pm » Comments (4)

WOD: Rest Day 100 Day Burpee Challenge – Day 12 Dude, I Forgot One In my haste to put together our Shopping Guide for yesterday’s post, I completely forgot one local company that has been very important to the growth and development of Kitsap CrossFit. Many of you know Chris as a Coach and KCF [...]

December 10, 2010 at 10:52 pm » Comments (6)

WOD: In teams of two complete the following for time 100 Clusters (95#/65#) 150 Ring Rows 200 Kettlebell Swings (1.5/1.0 Pood) Only one team member can work at a time. Reps do not have to be evenly distributed. Post time to comments. 100 Day Burpee Challenge – Day 11 Still Shopping? Including today, there are [...]

December 9, 2010 at 9:38 pm » Comments (7)

100 Day Burpee Challenge – Day 10 WOD: Shoulder Press 3-3-3-3-3 Rope Climbs after every round of Presses Post max loads to comments. Artificial Sweeteners are the Devil by Caroline Roberts They are the devil here on earth. They mess with your body. They don’t mess with you in a way that is forthcoming or [...]

December 8, 2010 at 10:04 pm » Comments (9)

WOD: For Time 100 Double Unders 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Hang Squat Snatch (75#/55#) Box Jumps (24″/20″) 50 Double Unders Post time to comments. 100 Day Burpee Challenge – Day 9 Traveling & “Staying Paleo” Have you ever been on the Rx’d Living Blog? You really should [...]

December 7, 2010 at 9:40 pm » Comments (11)

WOD: Deadlift 2-2-2-2-2-2-2 Skill work: Handstands Post max load to comments 100 Day Burpee Challenge – Day 8 All you need to know about nutrition is that bacon is better than cupcakes. John Durant is a New York based the paleo follower who gained notoriety on the Colbert Report earlier this year. In his latest [...]

December 6, 2010 at 10:06 pm » Comments (12)

WOD: 10 Min AMRAP 5 Forward Rolls 10 Wall Balls (20#/14#) 5 Chin-ups Post completed rounds + additional reps to comments.  100 Day Burpee Challenge – Day 7 Foam Rollers and Lacrosse Balls for Mobility Wednesday you will be able to purchase foam rollers and lacrosse balls to share the joy of Christmas mobility with [...]

December 5, 2010 at 9:18 pm » Comments (7)

WOD: “Nancy” 5 Rounds for Time 400 m Run 15 Overhead Squats (95#/65#) Compare to 7/12/10 and post times to comments. 100 Day Burpee Challenge – Day 6 Another Challenge???? Currently we are Day 6 into the 100-Day Burpee Challenge. This is a contest pitting the Ladies against the Dudes. We have a huge amount [...]

December 4, 2010 at 9:30 pm » Comments (8)

WOD: Rest Day 100 Day Burpee Challenge – Day 5 It’s Ski Season! Now, who’s up for a KCF ski day?

December 3, 2010 at 9:48 pm » Comments (8)

WOD: 1 mile Run Time Trial Some folks are meeting at the Kingston High School Track at 10am to hit this WOD and do their burpees. Feel free to join them. Post time to comments 100 Day Burpee Challenge – Day 4 The Beginning of “Stong Is The New Skinny” You may have noticed a [...]

December 2, 2010 at 10:00 pm » Comments (13)

***Reminder – KCF closed this Saturday. Check the blog for your at-home WOD*** WOD: 6 minute row for max distance 4 minute row for max distance 2 minute row for max distance rest as needed between intervals Skill work: Turkish Get-up Post total distance to comments. 100 Day Burpee Challenge – Day 3 Got Questions? [...]

December 1, 2010 at 10:35 pm » Comments (4)

WOD: Front Squat 3-3-3 Then: 4 Rounds for time 9 Hang Squat Cleans 12 Behind the Neck Jerks Men’s Weight = 95#, women’s weight = 65# Post max load and time to comments. 100 Day Burpee Challenge – Day 2 Some Admin Notes Schedule: We will be closed on Saturday, December 4th. Half of the [...]

November 30, 2010 at 10:40 pm » Comments (20)

Burpee Challenge – Day 1 WOD: “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Compare to 11/14/09 and post time to comments. Okay, here’s the deal, if you want to see the “Burpee Montage” video that’s supposed to be here you’re going to have to go to our Kitsap CrossFit Facebook site.  [...]

November 29, 2010 at 9:51 pm » Comments (6)

WOD: 3 Rounds for time 50 Double Unders 30 Jumping Lunges 20 Push Press (95#/65#) Post times to comments. Heart Disease Starts at Age 9? A report on MSN talked about kids who eat more fruits and vegetables were less likely to develop symptoms of cardiovascular disease. I’m not sure why I clicked on the [...]

November 28, 2010 at 9:30 pm » Comments (17)

WOD: For time: 150 Burpees (consider it your pre-test) Compare to 6/10/10 and post time to comments. Kids & Strength Training What’s the most common misconception regarding adolescents and strength training? Like drinking coffee, lifting weights at a young age will stunt your growth. Yeah, and if somebody slaps you on the back while you [...]

November 27, 2010 at 9:38 pm » Comments (3)

WOD: Rest Day Skateistan! This is not a typical Sunday post for us, but I saw this on the news and just had to share it with you all.  What a great way to use sport to spread good will in a place that desperately needs it.  To get more information on Skateistan, click here. [...]

November 26, 2010 at 9:55 pm » Comments (5)

WOD: 20 min AMRAP 10 Kettlebell Swings (2.0/1.5 Pood) 10 Deadlifts (225#/155#) 10 Wall Balls (20#/14#) Post completed rounds plus additional reps to comments. Amazing Turkey Day Turnout! We would like to thank all of you that came out and kicked off your Thanksgiving holiday with Kitsap CrossFit. It never ceases to amaze me how [...]

November 25, 2010 at 9:32 pm » Comments (3)

*** NO 5pm class tonight*** Back to regular schedule tomorrow WOD: 6 Rounds NOT for time 2 Snatch (add 5# per round) 4 Walk-Backs 8 GHD Sit-Ups Post loads to comments. Help the Planet, Eat Your Food Over the holidays there will be plenty of yummy food making the rounds. This is a good time [...]

November 24, 2010 at 9:45 pm » Comments (8)

WOD: Turkey Day Tabata Toes-to-Bar Parallette Push-ups Box Jumps (20″/16″) 10m Sprints Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are toes-to-bar, the second 8 are parallette push-ups, the third 8 intervals are box jumps, and finally, the last 8 intervals are 10m sprints. [...]

November 23, 2010 at 9:26 pm » Comments (11)

WOD: “Fran” 21-15-9 reps for time of: Thrusters (95#/65#) Pull-ups Post time to Comments. The Great Storm of 2010 continued Posting from my iPhone tonight, so looks like no pic again. Hope you all are staying warm. Amazing group of people came out to hit Brandi’s WOD last night. Most amazing part was that less [...]

November 22, 2010 at 10:02 pm » Comments (11)

WOD: Brandi’s Birthday WOD 3 rounds for time 11 Handstand Push-ups 23 Medicine Ball Cleans 72 Double Unders Post times to comments. This is our first repeat Birthday WOD. Anyone think Brandi will do it faster this year than she did last year?? If there is no picture or content, we lost power. We will [...]

November 21, 2010 at 9:38 pm » Comments (3)

WOD: Zercher Lifts 3×5 Then: 6 minute AMRAP 6 Broad Jumps (6 feet) 6 Hollow Rocks 6 Clapping Push-Ups Post max loads and time to comments. Thanksgiving Week Schedule The “Earn Your Feast” WOD is back. Plan on hitting KCF Thursday morning to get the heart pumping before you spend your day putting yourself to [...]

November 20, 2010 at 9:13 pm » Comments (2)

WOD: Rest Day KCF Running Seminar Here’s a nice little review for those of you who attended the Running Seminar yesterday. For those who are interested, we will host another Running Seminar in January as prep for our upcoming marathon training. Details to follow.

November 20, 2010 at 7:24 am » Comments (8)

WOD: 12 Rounds of “Cindy” for time 3 Clean & Jerks (155#/105#) after every 3rd round 1 Round of “Cindy” = 5 pull-ups, 10 push-ups, 15 squats Post time to comments 100 Day Burpee Challenge You may or may not have heard some rumors floating around the gym about a 100 Day Burpee Challenge Challenge. [...]

November 18, 2010 at 10:05 pm » Comments (6)

WOD: 21-18-15-12-9-6-3 reps for time of: Kettlebell Swings (53#/35#) Box Jumps (24″/20″) Whip-ups Post time to comments. Stop the Self Abuse (great post from Shoreline CrossFit in Connecticut) I see it happen on almost a daily basis. It tends to be especially on days when there are handstand push-ups, double-unders, muscle-ups, or pistols in a [...]

November 17, 2010 at 10:42 pm » Comments (7)

WOD: 10 min AMRAP 4 Muscle-ups 8 Handstand Push-ups Post number of rounds plus additional reps to comments. Don’t Get Sick Yes, it’s the beginning of cold & flu season. We posted on that a couple of weeks ago. That’s not what this post is about. The other day one of my coworkers posed this [...]

November 16, 2010 at 10:11 pm » Comments (10)

WOD: 5 Rounds for time 15 Sumo Deadlift High Pull 15 Thrusters Mens wt. = 75#, women’s wt. = 55# This is another great offering from the Again Faster Competition Team. Post your time to our comments and then go to the Again Faster Competition Team Facebook page and let them know what you thought [...]

November 15, 2010 at 10:29 pm » Comments (8)

WOD: Floor Press 3-3-3-3-3 Then: 30 Squat Cleans @50% of your 1RM Infectious Obesity??? Can you catch obesity like the flu? Okay, that’s a stupid question, but according to a recent study, the more obese people you come in contact with, the more likely you are to become obese. Dang, I guess the folks in [...]

November 14, 2010 at 9:39 pm » Comments (21)

WOD: For time 500m Row 15 Burpees 500m Row Rest approximately 5 minutes and then repeat. Post times to comments. Fat Fruit Flies Do we really need fruit flies to help us figure out why so many people are obese? This study talks about feeding coconut oil to fruit flies, and lo and behold, they [...]

November 13, 2010 at 10:14 pm » Comments (0)

WOD: Rest & Recovery Day. Rest from the week’s WODs. Recover from yesterday’s photo. Holiday Music If you are in the mood for some holiday music, you can join the Bainbridge Chorale for their Holiday Concert next month.   KCF’s Hal is a member of the chorale and will be showing off his chops in this [...]

November 12, 2010 at 9:30 pm » Comments (23)

WOD: In teams of two complete the following for time: 10 Rope Climbs 10 Tire Drags, 100m 10 Wheelbarrow Races, 20m 100 Medicine Ball Cleans, 20lb ball Reps do not have to be equally distributed. Post time to comments. CrossFit Warning: Use With Caution (This post was originally posted by Shannon at CrossFit Zone) Have [...]

November 11, 2010 at 10:29 pm » Comments (4)

WOD: Snatch Balance 1-1-1-1-1 Snatch Progressions Post max load to comments. Developing Volleyball Power We are growing a nice little stable of volleyball athletes at Kitsap CrossFit. It makes sense, the type of training we do is perfect for developing the stamina, endurance and most importantly the explosive power that is critical for becoming a [...]

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

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 Chest to Bar Pull-Ups 400m Run 20 Box Jumps (24″/20″) 400m Run 20 Squat Cleans (115#/80#) 400m Run Compare to 12/05/09 and post time to comments.   Honoring Our [...]

November 9, 2010 at 9:34 pm » Comments (8)

WOD: 5 Rounds for time 30 Sumo Deadlift High Pull (75#/55#) 30 Knees to Elbows Post time to comments Yet Another Identity Crisis for the USDA The USDA is working hard to get Americans to reduce the amount of dairy, especially in the form of cheese, from their diets. The USDA is also working hard [...]

November 8, 2010 at 9:47 pm » Comments (7)

WOD: 3 Rounds for time 10 Overhead Squats (135#/95#) 50 Double Unders Compare to 5/14/10. Post time to comments. Post Paleo Challenge Party at Campana’s Saturday night was a great time! Thanks to all who came out to join us for the evening. We also wanted to give a special thanks to the folks at [...]

November 7, 2010 at 9:05 pm » Comments (15)

WOD: Deadlift work up to a 3 Rep Max Shoulder Press work up to a 3 Rep Max Skill: Pull-up Progressions Post max loads to comments Running Seminar Looking to improve your running skills? Come to the Kitsap CrossFit Running Seminar. Doesn’t matter the distance you are running, improving your technique will help you improve [...]

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

WOD: Rest Day Hitting the Deck We have some great photos from the past year of worn out sweaty bodies sprawled out all over the floor following any number of workouts. Does that make us crazy? Some people would say it is ridiculous to work hard enough to need to lay down after a workout [...]

November 5, 2010 at 9:14 pm » Comments (5)

WOD: 70 Burpees 60 Sit-ups 50 KB swings 40 Pull-ups 30 HSPU Compare to 5/22/10, note WOD was in reverse order.  Post time to comments. The History of Gymnastics Back in 2005, the sport of gymnastics was created. Just kidding, in 2005 this article was posted on the CrossFit main site.  It has some interesting [...]

November 4, 2010 at 8:58 pm » Comments (4)

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 6/28/10. Post time to comments. From the archives… The Bumper Plate Medley was first done at KCF on 12/1/09.  Below is the post from that day.  While this message [...]

November 3, 2010 at 8:41 pm » Comments (2)

WOD: BaselinenilesaB 500m Row 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Squats 500m Row Post time to comments. Tis the Season… Flu Season that is. It is about that time of year when we start getting run down by all sorts of yucky upper respiratory ailments. But lucky for us [...]

November 2, 2010 at 8:27 pm » Comments (14)

WOD: Nate’s Birthday WOD 5 Rounds for time 3 Muscle-ups 5 Deadlift (275#/185#) 7 Burpee Box Jumps (20″/16″) Post time to comments. Athlete Profile – Nate (aka Nate-Diggity) Age:28 Occupation: United States Navy First CrossFit WOD:4 rounds 50 double unders(250 singles) and 25 deadlifts (225#/155#) First thought after First CrossFit WOD: I can remember thinking [...]

November 1, 2010 at 8:30 pm » Comments (11)

WOD: “Annie” Then: Back Squat 4 x 4-6 reps Compare time to 2/18/10 and post to comments. On Getting Better Here is a great post on how to get the most out of your training. It was written by Kyle at CrossFit Charlottesville and I firmly believe that there is truth in every word of [...]

October 31, 2010 at 8:53 pm » Comments (16)

WOD: Scott’s B-Day WOD 20 Min AMRAP 5 Dead hang pull-ups 10 Squats 1 Shoulder press (135#/95#) Post number of completed rounds + additional reps to comments. 47 Days and Done! We made it! The 47 Day Paleo Challenge is in the books. Now it is time to reflect on the last month and a [...]

October 30, 2010 at 8:38 pm » Comments (3)

WOD: Rest Day KCF Dinner Details The list of dinner attendees is growing quite large. Should be an awesome night. Here are the details: When: Saturday, November 6th @ 6:30pm Where: Campana’s (map) Yeah, we get it, a bit ironic to be going to an Italian joint immediately following a Paleo challenge.  Consider this your [...]

October 29, 2010 at 8:06 pm » Comments (14)

WOD: Hal’s Birthday WOD For time: 400m Run 3 Rounds 22 Wall Balls (20#/14#) 22 Push Press (65#/45#) 22 OH Bumper Plate Lunges (45#/25#) 660m Row Start with either the run or the row and finish the WOD with the other. Post your time and guesses on Hal’s age to comments. Trying New Things A [...]

October 28, 2010 at 8:54 pm » Comments (5)

WOD: Again Faster Competition Team WOD #6 16 Minute AMRAP 8 Chest to bar pull-ups 8 Alternating pistol squats 8 Deadlift (185#/135#) Post number of completed rounds to comments. In a previous post you may recall me identifying one benefit of increasing my commute time to work from 4 minutes to 30 minutes was that [...]

October 27, 2010 at 8:30 pm » Comments (8)

WOD: Weighted Ring Dips 3-3-3-3-3 Then 3 Rounds for time 15 Hang Power Snatch (75#/55#) 15 Sumo Deadlift High Pull (75#/55#) 15 Barbell Jump Overs Post max weight and time to comments Good Local Eats & Paleo to Boot! Have you been to the Oak Table Cafe in Kingston yet? If you haven’t you are [...]

October 26, 2010 at 9:49 pm » Comments (19)

WOD: “Tired” Fran Sometimes you’re better off just not knowing. If you have been around CrossFit for a little while you can probably figure out a little bit of it. Just show up, do the work and enjoy. Post time to comments, however, don’t spoil the surprise for our evening guests. Birthday Month Continues Today [...]

October 25, 2010 at 9:37 pm » Comments (7)

WOD: 3 Rounds for time 15 Hang Power Clean (135#/95#) 15 Burpees Compare to CrossFit.com 10/15/10 and post time to comments. Mental Toughness The New York Times recently published a great article about mental toughness titled: How to Push Past the Pain, as the Champions Do.  This article talks about how elite endurance athletes are able to [...]

October 24, 2010 at 8:30 pm » Comments (7)

WOD: OHS 2-2-2-2-2 Post loads to comments. Are Chicken Nuggets Worth the Convienence? We have been trying to make better food choices for ourselves for the last 41 days during the Paleo Challenge. Many of us will continue this as a lifestyle long after the challenge is over, at least a majority of the time. [...]

October 23, 2010 at 8:30 pm » Comments (4)

WOD: Rest Day Sunday Inspiration It should be noted that while the title of this video is “Crazy Upper Body Strength”, this amazing athlete is demonstrating much more than just upper body strength. Consider the ridiculous amount of midline stability being displayed. Without a rock solid midline he wouldn’t be able to pull off any [...]

October 22, 2010 at 10:00 pm » Comments (7)

WOD: 4 Rounds Max Reps Back Squat @ Bodyweight 500m Row Perform as many back squats as possible with the barbell loaded to match your bodyweight. Immediately upon completing the squats, row a 500m Time Trial. Each repetition of back squat equals 1 second. Subtract the number of squats from your row time. Rest 5 [...]

October 21, 2010 at 9:11 pm » Comments (12)

WOD: 4 Rounds for time 40 Double Unders 10 Press 10 Push Press 10 Push Jerk Men’s weight = 95#, Women’s weight = 65# Post time to comments. Busted! Guess it’s back to bagels and pasta Have you seen the recent buzz regarding the article that shows evidence that our “early” ancestors ground grains and [...]

October 20, 2010 at 8:35 pm » Comments (11)

WOD: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments. Smoked Salmon Salad Here’s a simple little salad that I (this is Dan, by the way) threw together last week: I started by steaming up some broccoli and carrots. Once the broccoli and [...]

October 19, 2010 at 8:47 pm » Comments (8)

WOD: Max Height Box Jump Then: 10 Min AMRAP 4 Turkish Get-ups (53#/35#) 8 Broad Jump Push-ups Post max height and total rounds completed to comments. Post Paleo Challenge Party!!! Hey all, we are coming into the final days of the 47-Day Paleo Challenge. Those of you who have been participating, we are now on [...]

October 18, 2010 at 8:55 pm » Comments (8)

WOD: Deadlift 4 x 4-6 reps Skill work: 5 Rope Climbs 50 Hip Extensions Fresh From Full Circle Farm Have you signed up for your basket of organic fruits and vegetables from Full Circle Farm?  We get deliveries every Monday.  You can alter the content of you box, add other items such as organic dairy, [...]

October 17, 2010 at 8:38 pm » Comments (8)

WOD: 4 Rounds of 30 seconds for max reps with 20 seconds of rest: Ring Push-ups Medicine Ball Cleans (20#/14#) Rowing (Cal) Overhead Sit-ups (35#/26#) 10m Sprints Complete all 4 rounds of each exercise before moving on to the next exercise. Upon completing the 4th round you will only have 20 seconds to transition to [...]

October 16, 2010 at 8:07 pm » Comments (3)

WOD: Rest Day This might be a surprising video for a CrossFit box to post, but watch it and see how many elements of fitness you can identify. If you need a reminder on the 10 general physical skills that define fitness, here you go: •Cardiovascular Endurance •Stamina •Strength •Flexibility •Power •Speed •Coordination •Accuracy •Agility [...]

October 15, 2010 at 8:53 pm » Comments (10)

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 [...]

October 14, 2010 at 8:41 pm » Comments (8)

WOD: Olympic Weightlifting Total Snatch Clean & Jerk This will be conducted very similar to an Olympic Weightlifting competition. Each athlete will choose an opening weight for the snatch. Each athlete will get up to 3 attempts to complete a successful lift at that weight. Once you successfully lift a weight you will then choose [...]

October 13, 2010 at 8:54 pm » Comments (7)

WOD: “Nadia” 21-15-9 Thrusters (105#/75#) Wall Balls (20#/14#) This WOD was borne out of a conversation that I had with Nadia Shatila and Jesse “Huge Baller” Ward while coming home from a Level 1 Cert in Vancouver, BC. Click here to see Jesse’s account of the conversation and the genesis of this WOD. Post time [...]

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

WOD: 4 Rounds for time: 10 Hang Power Clean (155#/105#) 10 Box Jumps (30″/24″) 40 Double Unders Post time to comments. The Food Industry Thinks You are Stupid First of all, I’m sure a number of you have heard the Corn Refiners Association wants to rename High Frucose Corn Syrup (HFCS) as “corn sugar”. There [...]

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

WOD: Front Squat – 1 Rep max Then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time: Front Squat (70% of your 1RM) Handstand Push-ups Post max load and time to comments. Cinnamon Scones This is a very simple treat that Amy whips up when we are feeling the need for [...]

October 10, 2010 at 8:35 pm » Comments (13)

WOD: “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (1.5/1.0 Pood) 12 Pull-ups Comare time to 10/03/09 and post to comments. Well Over The Hump and Post-Challenge Party Alright, 47-Day Paleo Challengers, how are you doing? We are over the hump and just 3 weeks remain in the challenge. Are you hanging in [...]

October 9, 2010 at 7:58 pm » Comments (5)

WOD: Rest Day Metro Dash As you all know, we were closed yesterday so the coaching staff (minus Caroline who is up in Victoria rocking the Victoria 1/2 Marathon along with Kavita and Michelle) could participate in the Metro Dash along with Summer, Brooke and Nate. The Metro Dash ended up being a 3-4 mile [...]

October 8, 2010 at 7:58 pm » Comments (7)

**Remember**  We are closed today due to the Metro Dash. Your Home WOD: 50 Walking Lunges 10 V sit-ups 40 Walking Lunges 20 V sit-ups 30 Walking Lunges 30 V sit-ups 20 Walking Lunges 40 V sit-ups 10 Walking Lunges 50 V sit-ups Post time to comments. CrossFit: Ruins Lives For The Better The following [...]

October 7, 2010 at 8:33 pm » Comments (10)

WOD: 12 Minutes of: Max rep squats during the odd minutes Max rep push-ups during the even minutes Every minute on the minute complete 3 burpees Post total number of reps to comments. NYC Considers Ban on Sugary Drinks One of the benefits of now having a 30 minute commute to work is that I [...]

October 6, 2010 at 9:15 pm » Comments (6)

WOD: 1K Row Time Trial Then: Clean & Jerk Skill Work The goal isn’t necessarily heavy, the goal is perfect technique. Go no heavier than you can be “perfect”. Post row time and C&J weight to comments. Technique, technique, technique Check out these two videos which highlight today’s movements. Disregard the rather cheesy intro on [...]

October 5, 2010 at 10:11 pm » Comments (11)

WOD: 15 min AMRAP 400m Run 1 set of the Bear Complex “Bear Complex” = 7 rounds of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat and 1 Push press. Power clean must be separate from the front squat. Front squat and push press can be combined into a thruster. No [...]

October 4, 2010 at 8:43 pm » Comments (9)

WOD: 2 Rounds for max reps Push Press @ 50% body weight Then: 5 Rounds for time 15 – 1 1/4 squats 15 – Push-ups with hands off the ground at the bottom 15 – Knees-to-elbows Post push press reps and time to comments. Try New Things First of all, thank you all for the [...]

October 3, 2010 at 10:10 pm » Comments (24)

WOD: “Dan’s Birthday WOD” 600 m Run 10 Overhead Squats (135/95) 5   Muscle Ups 10 Medicine Ball Cleans (20/14) 30 Double Unders 400 m Run 10 Overhead Squats (135/95) 5   Pull Overs 10 Medicine Ball Cleans (20/14) 20 Double Unders 200 m Run 10 Overhead Squats (135/95) 5   Handstand Push-Ups 10 Medicine Ball Cleans (20/14) [...]

October 2, 2010 at 8:42 pm » Comments (5)

WOD: Rest Day Some great performances The last couple of weeks have brought some fabulous accomplishments. Here’s a quick recap: Summer rocks 10 straight pull-ups (video here) in addition to dropping PR’s all over the place (thrusters, CF Total, floor press and who knows what else). Coach Scott nails the elusive muscle-up. Tim also notched his first [...]

October 1, 2010 at 8:20 pm » Comments (6)

WOD: 5 Rounds for time: 100m Barbell Farmer’s Carry (95#/65#) 20 Kettlebell Swings (1.5/1.0 Pood) 30 Double Unders 20 Zero Count Burpees Post time to comments. Just in case you haven’t heard… Metro Dash – On October 9th a group from Kitsap CrossFit will head over to participate in the Metro Dash. This event is [...]

September 30, 2010 at 9:04 pm » Comments (7)

WOD: 7 Rounds for time: 3 Snatch (135#/95#) 3 Muscle-ups Post time to comments. Competitive CrossFitting CrossFit is often referred to as “The Sport of Fitness”. I think many of you are already familiar with the pinnacle of all CrossFit competitions, The CrossFit Games. You may not be aware that many other opportunities exist to [...]

September 29, 2010 at 8:49 pm » Comments (8)

WOD: “Death by 10m” 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, rest [...]

September 28, 2010 at 8:21 pm » Comments (21)

WOD: 10 Min AMRAP (video demo) 10 Front Squats (125#/85#) 10 Box Jumps (30″) 10 Pull-ups Post total rounds completed plus additional reps completed to comments. Paleo Challenge Check-in Alright Paleo Challengers, we’re 2 weeks into our 47 day Paleo journey…how’s it going? Have you been able to stay true? Have you been tested and [...]

September 27, 2010 at 8:54 pm » Comments (5)

WOD: Thrusters 3-3-3-3-3 Then: 30 Burpee Clean & Jerks (115#/75#) FGB 5 Recap For those of you who were there, you know that Saturday was a fantastic turnout! We actually didn’t get an accurate count of how many people hit the WOD, but it was pretty dang close to 40 people, including one first time CrossFitter. Donations at [...]

September 26, 2010 at 9:09 pm » Comments (4)

WOD: “Tabata Something Else” Pull-ups Push-ups Sit-ups Squats No rest between exercises. Post total score from all 32 intervals to comments. Bring on the Mobility You may or may not be aware, but the entire KCF Coaching Staff spent their recovery day from FGB 5 at the CrossFit Movement and Mobility Certification that was held [...]

September 25, 2010 at 7:09 pm » Comments (2)

WOD: Rest Day Thank you, thank you and thank you!!! We’re going to do a full recap of yesterday’s fantastic FGB 5 event when we get a chance to download and process everything (literally and figuratively). We do want to send out some huge props and thank you’s to everybody. First and foremost to everybody [...]

September 24, 2010 at 9:11 pm » Comments (13)

WOD: “Fight Gone Bad!” 3 Rounds of: Wall Ball (20#/14#) Sumo Deadlift High Pull (75#/55#) Box Jumps (20″/16″) Push Press (75#/55#) 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 a five-minute round from which a one-minute break is [...]

September 23, 2010 at 8:48 pm » Comments (5)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of: Dead Hang Pull-ups Medicine Ball Cleans Barbell Roll-outs Post time to comments. Why Should You Keep Eating Like A Caveman?? By Caroline Roberts Whatever your goal is – overhead squat your body weight, get out of bed pain free, run [...]

September 22, 2010 at 8:24 pm » Comments (9)

WOD: For time: 2 Rope Climbs 30 Turkish Get-ups (1.5/1.0 Pood) 60 Double Unders 1 Rope Climb 15 Turkish Get-ups 30 Double Unders Post time to comments. THIS SATURDAY….. Fight Gone Bad 5 Join KCF on September 25th as we, along with CrossFitters around the world, pour our hearts into a phenomenal WOD all while raising funds [...]

September 21, 2010 at 8:25 pm » Comments (11)

WOD: CrossFit Total 3 Attempts to achieve a max lift Back Squat Shoulder Press Deadlift Post total to comments. Good Fat, Bad Fat We like good fat.  We like things like macadmia nuts, avocados, olive oil and for sure coconut oil. We like what good fat does for our bodies.  It provides our cells with [...]

September 20, 2010 at 9:05 pm » Comments (9)

WOD: Shela’s Birthday WOD 800m Run 10, 9, 8 7, 6, 5, 4, 3, 2, 1 reps of: Wall Balls (20#/14#) Ring Rows Jumping Lunges 400m Run Post time to comments. Salad doesn’t have to mean lettuce! (I guess we’re into reminiscing this week. This list of salad ideas was originally posted on 01/02/09) It’s [...]

September 19, 2010 at 9:55 pm » Comments (7)

WOD: Again Faster Competition Team WOD #1 3 Rounds for time: 200m Run 50 Double unders 25 Thrusters (95#/65#) Post time to comments. What A Long Strange Trip It Has Been We haven’t made much of a deal about it, but we just recently passed a significant milestone in Kitsap CrossFit history. We have been [...]

September 18, 2010 at 8:45 pm » Comments (2)

WOD: Rest Day It’s As Easy As Everyday Paleo We’ve sent you over to the blog of Sarah Fragoso, Everyday Paleo, before.  Sarah, one of the trainers at NorCal S&C, started this blog to share ideas and recipes to help others start the Paleo lifestyle for the whole family.  Two recent posts caught my eye.   Check these [...]

September 17, 2010 at 8:28 pm » Comments (7)

WOD: 1K Row Then: 4 Rounds for time: 20 Wall Ball Shots (14#/10#) 20 Sumo Deadlift High Pulls (65#/45#) 20 Box Jumps (20″/16″) 20 Push Press (65#/45#) Post times to comments. Rx’d Living Have you seen this blog yet? It is the creation of 2 of Kitsap CrossFit’s very own, Derek and Joshua (yes, Joshua [...]

September 16, 2010 at 8:23 pm » Comments (10)

WOD: Deadlift 10 x 2 reps @ 85-90% of 1RM 1 minute rest between sets Rest 3 min 1 Round Max Reps Front Squat @ Bodyweight Then: 8 min AMRAP 8 Knees-to-elbows 8 Kettlebell sit-ups (1.5/1.0 pood) 8 Burpees Post number of front squats reps and total rounds to coments. What We’re Fighting For Fight [...]

September 15, 2010 at 8:53 pm » Comments (8)

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. Compare to 5/07/10 and post rounds completed for each of the 5 cycles. From CrossFit.com – “Each year in the United States Navy, a highly qualified and elite [...]

September 14, 2010 at 9:00 pm » Comments (21)

WOD: “2 out of 3 Girls Ain’t Bad” “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups “Diane” 21-15-9 Deadlift (225#/155#) Handstand Push-ups “Helen” 3 Rounds 400m Run 21 Kettlebell Swings 12 Pull-ups Pull 2 names out of the hat and perform both WODs back-to-back. Post WODs performed and total time to comments. Day 1 – It’s on Like [...]

September 13, 2010 at 10:04 pm » Comments (8)

WOD: 4 Rounds for time 50 m Bumper Plate Overhead Walking Lunges (45#/25#) 25 Bumper Plate Push-ups Compare time to 2/19/10 and post to comments. Paleo Expectations Tomorrow a good number of us have committed to embarking on the 47 Day Paleo Challenge. For some of us it is just an extension of our current [...]

September 12, 2010 at 8:06 pm » Comments (18)

WOD: Shoulder to Overhead – work up to 1 rep max (push jerk, split jerk, behind the neck jerk – the choice is yours) Then: 21-15-9 Push Jerk (115#/75#) Box Jumps (30″/24″) Post max load and time to comments. My Paleo Experience By Caroline Roberts My world is very black and white – things are [...]

September 11, 2010 at 8:02 pm » Comments (2)

WOD: Rest Day Slo-Mo O-Lifting Saturday was 20 minutes of snatching…okay, so it was programmed as 20 minutes of snatching, but it really ended up being somewhere around 11-15 minutes of snatching for most of us. Consistently the most common mistake I am seeing with regard to the olympic lifts (snatch & clean) is pulling [...]

September 10, 2010 at 8:50 pm » Comments (8)

WOD: “Death by Snatch” 75#/55# You know the drill.  1 snatch in the first minute,  2 snatches in the second minute, 3 snatches in the third minute all the way up to 20 minutes.  Once you miss the required reps, you will perform 3 burpee box jumps for each minute that you missed. Post highest [...]

September 9, 2010 at 8:28 pm » Comments (5)

WOD: Overhead Squat 5-5-3-3-1-1 Then: Skill work Pull-ups/Ring Dips/Muscle-ups CrossFit Games winner Kristan Clever – 3 rep OHS (195#) video courtesy of CrossFit.com Post loads to comments. One of the great things about the CrossFit community is that there is a seemingly endless supply of amazing people to pull wisdom from. This post was recently [...]

September 8, 2010 at 8:43 pm » Comments (7)

WOD: “Air Force” 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats Barbell weights are 95#/65#. Everyone will do four burpees at the beginning of every minute before moving on to the barbell work. You are allowed to move to the next barbell skill once you have completed all 20 reps. If [...]

September 7, 2010 at 8:26 pm » Comments (12)

WOD: 5 Rounds Floor Press x 3 reps 1 arm Deadlift x 2 reps per arm @ 50% 1RM Rest as needed between rounds Then: Double Under Skill work 4 min Max Reps Double Unders Post loads and number of double unders to comments. Conquering the Paleo Challenge – Have a Plan! Many of you have [...]

September 6, 2010 at 8:24 pm » Comments (11)

WOD: For time: 1 Clean & Jerk 1 round of “Cindy” 2 Clean & Jerk 1 round of “Cindy” 3 Clean & Jerk 1 round of “Cindy” Continue up to 10 reps of Clean & Jerk, in total you will be doing 55 Clean & Jerks and 10 rounds of “Cindy”. 1 Round of “Cindy” [...]

September 5, 2010 at 8:43 pm » Comments (14)

WOD: For time: 3 min Rowing for max calories Use the total calories rowed as reps for the following movements Push Press (75#/55#) Box Jumps (20″/16″) Sumo Deadlift High Pull (75#/55#) For example: if you row 52 calories you will then immediately perform 52 push presses, 52 box jumps and 52 Sumo Deadlift High Pulls. [...]

September 4, 2010 at 8:31 pm » Comments (1)

WOD: Rest Day …and now for something totally ridiculous I don’t know about these shoes, but the commercial is rather funny. Actually, the shoes are ridiculous and it’s just another example of how even the most absurd product can appear legit with some brilliant packaging and marketing. Didn’t intend to get too heavy on a [...]

September 3, 2010 at 10:14 pm » Comments (6)

WOD: In honor of the University of Wisconsin’s first football game of the 2010 season… “Badger” 3 Rounds for time 30 Cleans (95#/65#) 30 Pull-ups 800m Run Compare to 12/29/09 and post time to comments. Strong Is The New Skinny We often promote websites that we feel provide valuable information, but this is a first. [...]

September 2, 2010 at 9:53 pm » Comments (9)

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 [...]

September 1, 2010 at 8:11 pm » Comments (10)

WOD: “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Then: Snatch Practice Compare to your Intro and/or 5/11/10 and post time to comments. (Another “borrowed” post. Some days I sit and wonder what I want to talk about, some days it just comes to me, then there are days like today when the [...]

August 31, 2010 at 8:58 pm » Comments (7)

WOD: “Karen” 150 Wall Ball Shots (20#/14#) Then: Gymnastics Practice Compare to 1/13/10 and post time and skill practiced to comments. Why Paleo? As you are aware, we have announced that we will be launching a Paleo Challenge beginning September 15th. From the looks of the comments yesterday, several people in the gym are onboard [...]

August 30, 2010 at 9:03 pm » Comments (17)

WOD: Deadlift – 1 Rep max Then: 50 Double Unders 21-15-9 Deadlift (185#/125#) Clapping Push-ups 50 Double Unders Post load and time to comments. Start Thinking Paleo It’s time for another Paleo Challenge and we are giving you a heads up. Get ready to make the change for 6 weeks to look better, feel better [...]

August 29, 2010 at 8:01 pm » Comments (9)

WOD: 20 Minute 2 Person Team AMRAP 10 Power Cleans (135#/95#) 10 Sit-ups 10 Kettlebell Swings (1.5/1.0 Pood) As a team you will complete as many rounds of the 3 movements as possible. As soon as the first team member completes the first movement and starts on the second movement, the second team member can [...]

August 28, 2010 at 8:35 pm » Comments (2)

WOD: Rest Day This video is a little bit on the long side, but definitely worth watching. Thanks for suggesting it Caroline.

August 27, 2010 at 10:05 pm » Comments (6)

WOD: Outdoor WOD at 9:00 North Kitsap High School track OR 5K run It’s Just Water Weight When people shed weight quickly, they tend to hear the comment, “Yeah, but it’s just water weight.” In the midst of the BS that people spew about weight loss being as simple as calories in – calories out, it [...]

August 26, 2010 at 9:10 pm » Comments (8)

WOD: “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats Compare to 5/12/10 and post number of completed rounds to comments. Speaking of Mobility Hey gang, I want to bring your attention to a great new blog that has the potential to totally change your life. Well, [...]

August 25, 2010 at 10:45 pm » Comments (8)

WOD: Tabata Fight Gone Bad Wall Ball Shot (20#/14#) Sumo Deadlift High Pull (75#/55#) Box Jump (20″/16″) Push Press (75#/55#) Row (calories) 1 Minute rest between exercises. Post total of reps and calories from all 5 Tabatas to comments. Fight Gone Bad 5 – Sweating For a Cause We are just 1 month out from [...]

August 24, 2010 at 8:36 pm » Comments (9)

WOD: Shoulder Press 4 x 3-5 reps Then: 7 min AMRAP 7 Deadlift (225#/155#) 5 Barbell Burpee 180 Post load and time to comments. Bar Path I think we’re all familiar with the saying “The shortest distance between two points is a straight line.” In the world of weightlifting that principle holds true. Okay, I [...]

August 23, 2010 at 9:29 pm » Comments (6)

WOD: 7 Rounds for time 7 Power Snatch (95#/65#) 7 Overhead Squat (95#/65#) 3 Muscle-up Post time to comments. The CrossFitters Creed We have posted this before, but it’s good enough to warrant reposting (I found it on Coach Burgener’s site). I think it goes without saying that this should be your attitude everytime you [...]

August 22, 2010 at 8:30 pm » Comments (8)

WOD: Front Squat 3-3-3-1-1 Then: 21-15-9-15-21 Kettlebell Swings (1.5/1.0 Pood) Medicine Ball Cleans (20#/14#) Double Unders Post loads and time to comments. Hey all – check out the Affiliate Blog on the CrossFit.com site today. Mindi’s post “Convenient” is the featured post. WooHoo, way to go Mindi Seared Halibut with White Wine Sauce Last night’s [...]

August 21, 2010 at 8:58 pm » Comments (5)

WOD: Rest Day

August 20, 2010 at 8:32 pm » Comments (15)

WOD: Brooke’s Birthday WOD For those of you who don’t know, Brooke never checks the website before coming to the box. She just shows up and does the work. In honor of her birthday we will all hit it Brooke-style. Kitsap CrossFit – preparing you for the known, the unknown and the unknowable. Post time [...]

August 19, 2010 at 8:30 pm » Comments (2)

WOD: Every minute on the Minute x 30 minutes.  1 Clean & Jerk Use 80-85% of your 1 rep max, stay with the same weight throughout. Focus is on technique. Strive for 30 of your best possible reps. Post load used to comments. Efficient Running The key to improving your overall running speed, and running [...]

August 18, 2010 at 8:43 pm » Comments (7)

WOD: 5 Rounds for time: 3 Kettlebell Ground-to-overhead + 3 OHS each arm (1.5/1.0 Pood) 5 Handstand Push-ups 7 Chest-to-bar Pull-ups 9 Box Jumps (30″/24″) Post time to comments. Sweet Potato Hash Browns I whipped these up this morning for breakfast and they were FANTASTIC, and bonus they are super easy to make!!! BTW, they [...]

August 17, 2010 at 8:46 pm » Comments (2)

WOD: Snatch Grip Deadlift 3 x 3-5 reps Sumo Deadlift 3 x 3-5 reps Then: 3 Rounds of 30 seconds per movement for max reps with 5 second transition time Ring Rows Whip-ups 1 1/4 Squats For the deadlifts you will complete all 3 sets of the Snatch Grip Deadlift before moving on to the [...]

August 17, 2010 at 4:03 am » Comments (7)

WOD: 5 rounds Max reps bodyweight Floor Press 2 Rope Climbs 15 GHD sit-ups 2 min rest between rounds.  Post floor press weight and reps to comments. Are you getting your veggies? We have been receiving deliveries from Full Circle Farm for about a month now. If you have not signed up yet, we highly [...]

August 15, 2010 at 9:27 pm » Comments (11)

WOD: Summer’s B-day WOD 10 Rounds for time: 3 Thrusters (135#/95#) 20 Double Unders Post time to comments. Why Do You Do That To Yourself? For those of us who have been doing CrossFit for a while, this is an all too familiar question. Just this weekend while out with some friends, a non-CrossFitter in [...]

August 14, 2010 at 11:53 pm » Comments (0)

WOD: Rest Day Think Cool Thoughts Trying to beat the heat? Try a little positive imagery and think cool thoughts. If you need some inspiration check out this amazing freestyle skiing video.

August 13, 2010 at 8:39 pm » Comments (5)

WOD: Stephanie’s Birthday WOD Run 800m 21-15-9 Power Snatch (95#/65#) Pull-ups If you finish in under 12:00 – run 800m If you finish in over 12:00 – run 400m Post total time to comments. (KCF also wishes a very happy birthday to Christian) Lift Like A Girl Well, this post by Amy Sullivan is very [...]

August 12, 2010 at 9:00 pm » Comments (8)

WOD: Complete as many rounds as possible in 3 minutes of: 3 Push Jerk 5 Front Squat 7 Power Clean (men’s weight 155#, women’s weight 105#) Rest 1 minute and repeat for a total of 4 cycles. At the beginning of the next cycle, pick up where you left off. Post the total number of [...]

August 11, 2010 at 8:19 pm » Comments (5)

WOD: “Filthy Fifty” For time: 50 Box jump, (24″/20″) 50 Jumping pull-ups 50 Kettlebell swings, (35#/26#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45#/33#) 50 Back extensions 50 Wall ball shots, (20#/14#) 50 Burpees 50 Double unders Compare time to 2/5/10 and post to comments. WOD For a Cause We would [...]

August 10, 2010 at 8:37 pm » Comments (6)

WOD: Overhead Squat 3-3-3 Dimel Deadlift 2 x 15 Then: 4 min Max Reps Double Unders Post loads and reps to comments. Who Knows Best? Certainly Not the Gubmint! We all know that there is a lot of confusion out there regarding sound nutrition advice. A big part of the blame lies on government agencies [...]

August 9, 2010 at 8:29 pm » Comments (1)

WOD: 20 Back Squat (205#/135) 40 Toes-to-Bar 60 Push-ups* *Hands must come up off of the floor at the bottom of the push-up Post time to comments. Top 10 Nutrition Mistakes An exhaustive list of nutrtions mistakes could go on for days. This list published by Nora Gedgaudas, author of Primal Body – Primal Mind [...]

August 8, 2010 at 7:32 pm » Comments (12)

WOD: Row 750 m 21-15-9 Sumo Deadlift High Pull (95#/65#) Handstand Push-ups Row 500 m Post time to comments. Setting up the Deadlift Getting into the proper setup position for the deadlift, or any lift for that matter, is key to performing the lift properly. Many of the errors made during the lift could be [...]

August 7, 2010 at 8:21 pm » Comments (0)

WOD: Rest Day Some Shout Outs Week in and week out people are doing amazing things at Kitsap CrossFit. A few performances that I witnessed really resonated with me. Tony (T3, Diver Tony, Twinkle Toes) crushed his snatch PR by yanking up 185# Nick F put in a gutsy performance on “Hell-in” and then set [...]

August 6, 2010 at 8:48 pm » Comments (3)

WOD: “Hell-In/Overhead” CrossFit Games Individual Event #2 For time: Run 1200 meters 63 Kettlebell swings, 1.5 pood 36 Pull-ups Run 800 meters 42 Kettlebell swings, 1.5 pood 24 Pull-ups Run 400 meters 21 Kettlebell swings, 1.5 pood 12 Pull-ups *Bonus* – Immediately upon finishing the final pull-up take up to 90 seconds to complete a [...]

August 5, 2010 at 8:17 pm » Comments (10)

WOD: 5 Rounds for time: 10 Push Jerks (135/95) 5 Skin the Cats Post time to comments. It’s Called the DeadLIFT not the DeadYANK Some argue that the deadlift is the King of all lifts. I don’t know about that, but there is no arguing the utility and functionality of the deadlift. It is absolutely [...]

August 4, 2010 at 9:14 pm » Comments (2)

WOD: 7 min AMRAP 7 Deadlifts (315#/205#) 14 Pistol Squats 21 Double Unders Post time to comments. Run Smarter, Run Harder Want to improve your running technique? Sign up for the CrossFit Endurance Certification Want to learn how to run faster on less training? Sign up for the CrossFit Endurance Certification Want to learn how [...]

August 3, 2010 at 8:45 pm » Comments (6)

WOD: “Running Bear” 5 Rounds for time of: 400m Run 1 Set of the “Bear Complex” (95#/65#) “Bear Complex” = 7 sets of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat and 1 Push press. Power clean must be separate from the front squat. Front squat and push press can be [...]

August 2, 2010 at 8:54 pm » Comments (4)

WOD: Snatch 1-1-1-1-1 Then: “Isabel” 30 snatches for time (135#/95#) Post max load and time to comments. The Many Faces of the Paleo Diet Paleo is meat, vegetables, some fruit, little starch, nuts and seeds. It does not include cereal grains, dairy, legumes or sugar. There are many variations of this type of diet. Some [...]

August 1, 2010 at 9:25 pm » Comments (4)

WOD: 2K Row Max reps unbroken Push Ups Pull Ups Burpees Ditch the Processed Carbs Cleaning up your diet should as a first step include getting rid of processed foods. The refined grains, overly processed sugars and unhealthy oils combined are enough to rapidly impair insulin sensitivity and sends our bodies quickly into a downward spiral. [...]

July 31, 2010 at 8:55 pm » Comments (1)

WOD: Rest Day – completely deserved!!! Wild Salmon If Costco is on your list of things to do today make sure you pick up some wild salmon. They carry it infrequently these days, and they had quite a bit yesterday. My favorite way to prepare it is broiled with lots of lemon juice. I even [...]

July 30, 2010 at 9:47 pm » Comments (11)

WOD: “Brandy’s Birthday WOD” 800m Run 21 Overhead Squats (95#/65#) 42 Double Unders 400m Run 21 Overhead Squats 42 Double Unders 200m Run 21 Overhead Squats 42 Double Unders Post time and Happy Birthday wishes to comments.   Have you registered yet? Fight Gone Bad 5 is coming up and we want you to participate [...]

July 29, 2010 at 8:43 pm » Comments (9)

WOD: “Gymtastic” 5 Rounds for time: 10 Handstand Push-ups 10 Pistol Squats (5 each leg) 5 Pull-overs 5 Ring Dips 2 Muscle-ups 1 Rope Climb Post time to comments. Getting the Best Bird Chicken is a staple of nearly all CrossFitters diets. I’m sure we have all seen pictures of dinner bound chickens being raised [...]

July 28, 2010 at 7:44 pm » Comments (5)

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 (11)

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 [...]