Snatch Grip Deadlift
5-5-5-5-5

Then:
12 min AMRAP
20 Double Unders
10 Hang Power Snatch (75#/55#)
5 Handstand Push-ups

Post max load and rounds to comments.

How do you unwind after a stressful day? Following a gruelling day of law school, Kate chooses CrossFit.

The Problem with Fitness in America

The Shake Weight

Enough said. There are some pretty funny parodies out there on Youtube, but since this is a mostly family friendly site, I’ll let you look for them on your own.

4 Rounds for time

400m Row
30 Wall Balls (20/14)
30 Box Jumps (20/16)
30 Kettlebell Swings (1.5/1.0)

Post time to comments

He's been following our program for several months from afar, finally Diver Tony is here experiencing our brand of fitness live and in person.

Did Mark Sisson Knock CrossFit?

There was just a little bit of buzz around the box, and probably around boxes all over the country, last week following a post by Mark Sisson of Mark’s Daily Apple. In his post titled P90X and CrossFit, Mark outlines his thoughts on the infomercial megahit P90X as well as our chosen fitness obsession, CrossFit.  By and large he has positive things to say about both programs and he goes into pretty good detail describing the benefits of each.  He also discusses his concerns with each program.  Since I have never tried P90X, I’ll refrain from saying much about it, although I do have some thoughts.  Ask me about it, I’d be glad to expand on it.  As far as his concerns with CrossFit, I’m not convinced they are all that valid.  It is quite obvious that he views CrossFit entirely as the main site WOD as prescribed.  He argues that the main site WOD programming is too intense to be sustained over a lifetime and that a 3-on/1-off cycle is too much and can lead to injuries.  What his argument fails to recognize is the scalability of CrossFit.  Remember, the programming on the website is designed to put the fittest people in the world on their knees, all the rest of us are supposed to scale to our own ability level.  Neglecting to do this will certainly lead to the issues that Mr. Sisson outlines.  He also fails to mention that many people do their CrossFit training at a CrossFit affiliate where they are being coached by knowledgable instructors who are ensuring their safety, monitoring their progress and demanding good technique.  So, Mark, while I respect your views on many things, especially those centered on nutrition, I do take a bit of issue with your criticism of CrossFit.  It’s not totally without merit, but it’s not totally informed either.

Okay, so maybe I’ll say just one thing about P90X…seriously, comparing P90X and CrossFit is totally unfair and inappropriate.  While people do improve their fitness with P90X the program is designed and marketed with only one thing in mind and that is aesthetics.  Don’t believe it, check out the website which can be found at www.beachbody.com, yep that’s it beachbody.com not P90X.com.  So if your only goal is to look good, well P90X might get you there.  If your goal is to become fitter, faster and stronger and as a nice little side benefit, look better naked, I think you might be better off with CrossFit.  Of course I might be just a little bit biased.

Rest Day

Teams Jaguar and Majestic rocking the ring rows, with burpees in the background at the first KCF BAF Day.

A Week of Firsts

Another big week of accomplishments in the box at Kitsap CrossFit.  We started off the week with X scoring his first muscle-up.  He has been working on that thing for several weeks.  Unfortunately my back was turned, so I didn’t get to see it, but I did see him get #2 just a few minutes later.  The look on his face was priceless.  Wish I could have gotten video of it.

On Wednesday we finished things up with a 1 mile run time trial.  Emily, who is no stranger to running, clocked her fastest mile ever, just sneaking under the 8 minute mark at 7:59.  She was ecstatic and we were equally excited for her.  Later that evening, Stephanie also scored a big accomplishment on the run.  It was the first time she was able to run an entire mile…no walking.  Way to go Stephanie, that 5K in Eugene is going to be a breeze!

Saturday we had a whole crew of people come in for the Bring a Friend Day and knock out their first CrossFit WOD.  It was a great team event and the energy was high.  There were some creative team names to include the CrossVets and the MissFitters.  Lots of great photos that will be sorted out and posted soon.

Last but definitely not least, we finally got to meet Diver Tony this week.  Diver Tony has been a lurker on our site almost since the day it was created.  He was hitting our WODs while at Dive Training in Florida and was a fairly regular commenter on the site.  I think many of us were beginning to wonder if he actually existed or not.  Well, he does and he is now integrating into the Kitsap CrossFit community.  We’re glad to have him aboard.

Next big event is the “Jackie” Challenge Finals which will be held on March 20th.  Our athletes will be cranking hard for the cash prizes.  The prizes aren’t quite as nice as the CrossFit Games grand prize, but the effort will likely be just as great.  We’re really looking forward to seeing how much the times improve over the preliminary times.  We’re also hot on the trail of booking some great seminars and certifications to be held at our location.  Keep your eyes open for gymnastics, olympic lifting, cooking and a CrossFit Endurance Certification in the next several months.  2010 is really shaping up to be an amazing year at Kitsap CrossFit and we are honored to have all of you to share it with.

Gymnastics Relay

Run 200m
100 Ring Rows
Run 200m
200 Burpees
Run 200m
300 Sit-ups
Run 200m
400 Squats

WOD will be performed in teams of 4. All 4 team members must have completed the run prior to beginning the movement repetitions. Only 2 team members are allowed to perform reps at any given time. Repetitions do not have to be evenly distributed.

Post team name and time to comments.

The dreaded Overhead Lunge/Push-up WOD...when will it rear it's ugly head again?

Another Paleo Success Story

Check out this great blog post from a dear friend of ours back at our CrossFit birthplace, Oceanside CrossFit.  Susan is truly a dedicated CrossFitter who recently converted to the Paleo lifestyle during a recent Nutrition Challenge at OCF.  She decided to start a blog to chronicle her journey through the challenge and share some yummy looking recipes.  Check out her latest post, which she graciously allowed us to repost below, regarding the “end” of the challenge.  Way to go Susan, very proud of you and we miss you, Steve and all of our OCF friends.

Paleo: My New BFF!!

Well, as of yesterday, March 4, 2010 the Oceanisde Crossfit Nutrition challenge has come to an end….or has it?

Yesterday was to be the First day off the challenge, I have to admit, I had a hard time thinking about spending a day without my new found friend Paleo! The one or two times I thought of hanging out with my old friends, potato chip and popcorn, pizza and even enchilada, I realized they are NOT really my friends, they’re empty and shallow, my past relationship with them had no substance, no meaning, and all they have ever done is cause me grief. I realized how in the past, I always made excuses for them, I always defended them. Not once did they ever do anything good or nice for me…….What did I ever see in them?

My new friend, Paleo, is incredibly satisfying, gratifying and even indulgent! Paleo is never shallow, Paleo always provides substance and meaning. Paleo gives me gifts, like strength and power. Paleo always puts me first, gives me lean muscle and only takes unwanted things from me, like fat! How kind and wonderful is that!

During my our first 30 days together, Paleo did take a few more things from me, but I am good with those things being gone from my life. Because, what Paleo gave me in return, is far better than what was taken!
Things taken:
2 inches from waist
8lbs
Fatigue
Digestive issues
Bloating and abdominal distension

Gifts Given:
Strength
Endurance
Energy
Lean muscle mass
Appreciation for GOOD food!
These are just a few of the big gifts……… I could go on forever….

So, I think my friend Paleo is here to stay……… That’s not to say that I won’t visit with the old crew once in a while, but I definitely will think about whether or not the consequences are worth a short lived visit with them.

3 x 250m Row (unstrapped)

Then:

21-15-9-21-15-9
Thrusters (45#/33#)
Pull-ups

Post times to comments.

Cade digs deep to stay ahead of Nate and the rest of the fellas.

Teach Every Child About Food

British chef Jamie Oliver is on a mission to reverse the obesity trend that is plaguing America and the rest of the world.  Watch the video linked above to hear his views on how we can make this happen.  It’s a little long, but definitely worth your time.