3 Rounds each for time
1 Muscle-ups
2 Snatches (135#/95#)
2 Muscle-ups
2 Snatches (135#/95#)
3 Muscle-ups
2 Snatches (135#/95#)
4 Muscle-ups
2 Snatches (135#/95#)
5 Muscle-ups
2 Snatches (135#/95#)

Rest as needed between rounds.

Power Hour:
Tire Flips

Post times to comments.

Coach Chris (X) working weighted pistols in preparation for Regionals.

Exercise: A Spectator Sport?

Some critics of CrossFit ask “How can exercise be a sport?” What’s the entertainment value in watching things that people do regularly in the gym? At first blush, this may seem like a valid question, but if you think about it, isn’t every sport just exercise in one form or fashion? Many of the critics of CrossFit come from highly specialized activities like powerlifting, olympic lifting or endurance sports. Paying money to watch somebody lift weights or ride a bike seems perfectly legit to them, but traveling to watch an athlete do “Fran” seems silly? Like everything else, to me it’s a matter of perspective. If it’s something you are passionate about, it’s likely something that you would enjoy watching other people do.

In 1 week, 7 athletes from Kitsap CrossFit will thrust themselves into the ultimate exercise competition, The CrossFit Games North West Regionals. The action takes place at the Puyallup Fairgrounds, in Puyallup, WA. Kitsap CrossFit looks to have a rather large cheering section there. Hopefully you plan to be a part of that cheering squad. If you can’t go watch it live, be sure to follow the action on Facebook and Twitter. Minute by minute updates will be posted to the North West Region’s Twitter feed (@CFGNorWestReg), and hourly updates will be posted to the Facebook page. Also, be sure to follow the Kitsap CrossFit Twitter feed (@KitsapCrossFit) and Facebook page.

Watch this video courtesy of CrossFit.com and then ask yourself “Why would you watch CrossFit?”

Overhead squat
3-3-1-1-1

Then:
WYW

Compare to 11/14/11 and post loads to comments.

KCF Athlete Profile – Heather B.

Age: 35

Occupation: Orthodontic Assistant/ Drs. Okunami & Sheldon

First CrossFit WOD: I think it was Grace

First thought after First CrossFit WOD: How am I going to drive home…I think I might puke!

Before CrossFit I did: Kickboxing and Jazzercise

Favorite CrossFit exercise: Anything with Double Unders!

Least favorite CrossFit exercise: Overhead Squats…or actually.. any squats

I love Kitsap CrossFit because: I never get bored, It’s like an adult recess! I love how everyone is so positive and friendly!

Most surprising accomplishment: There’s so many…pretty much every WOD I complete… if I had to pick, I would say running, I am starting to enjoy it more…I think…

Short Term Goals: Get over my fear of the bar

Long Term Goals: To do the WODs Rx

Hobbies: Boating, Camping, Wakeboarding, Floating on the water in an innertube with a cold beer

Favorite food: Cereal with cold milk….which I miss right now….Oh and Chocolate Chip cookies!

Freestyle: (share something interesting we haven’t covered) I have an amazing 16 month old son Miles, and a husband Mark. We like to spend our weekends in the summer with family and friends on Lake Entiat in Central Washington. I grew up here in Kitsap County, I have an older sister and brother, and a twin brother. I was a Flight Attendant through my 20′s…which allowed me to live in San Diego, Baltimore, and Chicago. As you might know… I am also an Ex-Jazzercise Instructor…still trying to find somewhere to sport my leg warmers!

21-15-9
Power cleans (135#/95#)
Burpees
Chest-to-bar pull-ups

Post time to comments.

Tabatha, Mission:Fitter, CrossFitter, and Kid's Room Watcher gets after the thrusters.

Fall Down 7 Times, Get Up 8

As many of you know, I had a bit of a traumatic episode in the box last Friday. I was working on my goal from my “I Will” statement, “I WILL snatch 200#” and while attempting a snatch at 165#, I got stuck in the bottom position, my arms gave out and the bar came crashing down onto my neck, driving me face first into the platform. Unfortunately, there is no video of this event, but others who witnessed it tell me it looked very much like this:

Fortunately, I was not significantly injured. I was actually able to get back up and continue lifting. I did get a bit sore that evening and for the next several days, but considering the circumstances, I feel pretty good right now, 5 days later.

Yesterday I decided to get back on the horse and do another snatch workout. I really had no reservations about this. I have a pretty good idea of what I did wrong last week, I pulled too far under the bar and I know what I need to work on to fix it. So, I set out to do just that. The session went really well and to make a potentially long story short, I ended up snatching 10# over my previous PR of 170#. Here’s a video of my new snatch PR, 180#. Please disregard the silly post-lift celebration.

Now, I’m not posting this to show-off. In the grand scheme of things, a 180# snatch really isn’t that much to brag about (I’m still pretty damn happy about it, though). I’m posting this to illustrate a point. In life, as in CrossFit, sometimes things don’t go as planned. Sometimes, things end up damn near disastrous. When this happens, you have some choices. You can let that event define your experience and call it quits or you can get up, dust yourself off, do a damage assessment and then get back on the bar. As Denis Waitley (American motivational speaker) once said:

Forget about the consequences of failure. Failure is only a temporary change in direction to set you straight for your next success.

Sumo Deadlift
2-2-2-2-2
Hold same weight across all sets (approx 80% of 1RM), 1 min rest between sets

Then:
Max rep Man-makers in 2 minutes (35#/25#)
Rest 2 minutes, complete 3 rounds.

Post loads and reps for each round to comments.

Jason, in the midst of scoring 300 on FGB.

Candy’s Story – Sound Familiar?

This testimonial was posted on the CrossFit.com Affiliate Blog (aka A-blog) yesterday. It’s not one of our members, but it most certainly could be nearly anybody in this box. Week in and week out we hear about people who are intimidated to try this program. You all are living proof that this program can work FOR ANYBODY. If you know someone who desperately wants in, but is intimidated, share with them Candy’s story.

“I am a 41-year-old mother of two. I have always been fairly ‘small’, never overweight but certainly not fit. I was never an athlete in school and never liked to run at all. A few years ago, I decided I wanted to start working out as an example to my kids and for myself. I began by working out in my garage. I still remember crying in the beginning because I would get so sore and felt like I would never get there … A friend had told me about CrossFit. I will be honest, I was absolutely intimidated by it … In my mind you had to be an athlete your whole life to even think about doing CrossFit, And then there was the age factor .. the only people I knew who did it were in their late teens and early twenties. I am in my 40′s and did not want to walk in looking like a joke.

Finally, I convinced myself to ‘just try’ it … I never heard anything negative and was encouraged every day. Here I am, 7 months later feeling the best I have ever felt. I am in the best shape of my life and I want to tell people everyday how great CrossFit is for your mind and body. I especially want to share my story to inspire anyone my age who is intimidated like I was. If I can do it, they can do it. I am continuing to set goals for myself and strive for the next level. My goal is to inspire, not impress … I also want to show that CrossFit does not make a woman look less feminine or too ‘bulky.’” — Candy Rice

Shoulder press – 15 min to establish a 1 rep max

Then:
Death by 10m

10 burpee penalty for every round not completed – to be performed at some time before the end of the day.

Compare to 08/29/11 and 02/07/12 and post max load and number of completed rounds to comments.

Kitsap CrossFit Kids show-off their ribbons from the KCMS Fun Run.

You Get What You Give

Well, if the title from this great late 90′s song is true, then Kitsap CrossFitters can expect to get a lot. One thing is true, this community loves to give, and give, and give. This weekend’s Paleo Bites Sale was another smashing success. The grand total in donations was a whopping $517! This exceeds our last sale by over $200. We can not begin to tell you how humbled we are by this. The Kitsap CrossFit community never ceases to amaze us! We are so excited by this that we are going to bump the total donation up to $600 and give $300 each to North Kitsap Fishline and Helpline House on Bainbridge Island, two very deserving local charities.

Another Opportunity to Help

We are a little behind the 8-ball on this, but CrossFit has organized a charitable event coming up on Saturday, June 9th. CrossFit For Hope will raise funds for St. Jude’s Children’s Research Hospital. One hundred percent of all funds raised will go directly to St. Jude’s to support their continued efforts to fight and find cures for childhood cancers and other deadly diseases.

Getting involved in this very easy. All you have to do is go to the CrossFit For Hope website and register as a participant. Once you have registered then you just start telling your friends, family members, co-workers and anyone else who will listed about the cause you will be fighting for. Share your profile on Facebook, Twitter, Google+ or whatever social media outlets you use. Then, on Saturday, June 9th, show up to the Box and be ready to put forth a Herculean effort for the kids of St. Jude’s.