“Nancy”
5 Rounds for time
400m Run
15 Overhead squats (95#/65#)

Compare to 12/06/10 and post time to comments.

The crew that represented KCF at the Bellevue Interbay Throwdown.

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 some things I think I would like to share regarding my first competition in a CrossFit event.

1st: The intimidation factor is real, though misplaced. Let’s be perfectly honest with ourselves here; we think it’s freaking scary knowing that we’re going to go compete with Studs, Firebreathers, and potential Games athletes. But in reality, I think we’re more nervous of measuring ourselves. We’re scared that we may be found lacking in some area. Let me tell you now, the only way to over come this fear is to get in there and give it your all, leave it all on the field so to speak. Personal placements in competitions DO NOT define us as a CrossFitter or a person, but rather our determination, our Grit, our single minded determination to do our best DOES.

2nd: You don’t know until you try. I knew going into it what I was good at, and what I wasn’t. I knew I would fly through the double-unders, have a good time on the hang power cleans, that the kettle bell swings were a bit heavy for me and that my hands would rip on the pull-ups. I was wrong on all points. Double-unders fell apart, by the time I got to the HPCs, my arms and shoulders were shot, the kettlebell, to my surprise was fairly easy and comfortable, and I didn’t need to worry about my hands. The immense amount of experience earned in one of these is immeasurable. Besides allowing me to analyze my strengths and weaknesses, I also now have a better understanding of how I need to warm up, how I need to eat, what time I should arrive, and the mindset I need to be in. I don’t think I would have learned this any other way.

3rd: While there’s only one “Winner” everyone needs to walk away with their head held high. In realizing that there will be 1 winner and 59 people placing somewhere else, we all need to take stock in our own goals. For many, just competing is a good one. X remarked after the throwdown something to the effect of “I’m really happy with 4th. I thought I could get in the top 8 so 4th is really good”. An understanding that we’re only able to impact our performance, and that our placement is up to a myriad of other factors takes that out of our scope of influence. So in the end we’re left to face the fact that we faced hard workouts under challenging conditions, tried our best, and had a great time doing it. Heads should be held high after a review of those facts.

Great job all. See you at the next one?

Rest Day

The I Wills are pouring in, what will YOU do in 2012?

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 out North West Region, Kitsap CrossFit is serious this Games season!

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 member must move five, 45# bumper plates across the gym.  Post time to comments.

Nothing like a heavy sled pull to start the day.

Why We Get Fat

This graphic pretty much sums it up. Click here to read the entire article.

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 Director, Housing Resources Board – A nonprofit affordable housing organization and Community Land Trust

First CrossFit WOD: I have almost no recollection of the first WODs. It was a blur of pain and shock.

First thought after First CrossFit WOD: My thought after all first WODs and even still sometimes: This is insanity and these people are crazy! But I can more or less keep up so I’ll just do what I can do.

Before CrossFit I did: running, swimming, spinning, yoga, pilates.. I hate running and like all of the others ok…Have lifted weights on and off, but never with much dedication. Crossfit has shown that weight lifting is the key to everything else.. who knew?!

Favorite CrossFit exercise: I like floor presses, shoulder presses, pull ups, ring rows, lunging with weight and without, rowing, most WODs with a set time limit.

Least favorite CrossFit exercise: Filthy Fifty.. hate that thing.. 50 of all of that stuff.. seriously! What sadist thought of this? Running in any form…anything that is heavy cardio (or Met con.. I think that is what Caroline calls it) is hard for me and definitely my weakness

I love Kitsap CrossFit because: I love my 5 am Crossfit friends and my coach Caroline (no offense to the others I have had..all are very good!). Everyone is so supportive of each other and it does take a certain type of person to purposefully wake up and exercise that early. The physical results of muscle tone and strength were immediately apparent after just 3 or 4 workouts. I have never had any other exercise or fitness regime do that before. And I only come to crossfit 2x’s per week.. amazing!

Most surprising accomplishment: Well in the first few months, just continuing to show up was an accomplishment.. I did climb the rope (the one with the knots) before I turned 40 which was my goal. I am terrified of heights so this is a big deal every time I do it.. Whenever I do anything with more weight than my body weight I feel pretty good about that.. Just finishing some of the WODs is still a surprise to me! I have a ballet background so learning to use momentum has been interesting and counter-intuitive to me.

Short Term Goals: Just to keep coming and giving 100% every time.. do pullups without the band.. I can do almost one currently. Maybe double unders..

Long Term Goals: To age well and just keep moving. I don’t want to be one of those women who at 60 can’t walk up a flight of stairs, or has bad knees, or bad hips, or back problems.. It is a slippery slope and I don’t want to start down it!

Hobbies: reading, kayaking, target shooting, food (talking about food, cooking food, reading about food, eating food)

Favorite food: I love all food that is real food. (no fast food, no processed food, no junk food)

Freestyle: (share something interesting we haven’t covered) Not sure if this is interesting, but I have held the following jobs over the course of my adult life: short order cook, auto parts delivery, Merry Maid, fire hose tester at a chemical plant, teacher of 3rd and 6th grades, office manager, bookkeeper, Human Resources, pension and 401K benefits admnistration, health benefits administration, Federal Grants administrator. I have been accepted to (but never attended) the following: Law School, MBA programs (2 different ones), Paralegal program, nursing school (pre nursing program, not actual nursing school), and various masters level programs (too many to name..) I hold professional certificates in Human Resources, pension benefits adminstration, health benefits administration.
If I win the lottery and never have to work again, I will go back to school forever and just earn one degree after another..

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, Deadlifts (165#/125#)

Post loads and time to comments.

Angela is getting back in the KCF groove after a short layoff.

Support Team KCF – Register For The Open

Have you registered for the CrossFit Games Open yet? Why not? For just $20 you can enter a worldwide competition and throwdown (virtually) with CrossFit athletes from around the globe. On February 22nd, the official qualifying season for the 2012 CrossFit Games will begin. Each week for 5 weeks we will be performing a WOD and then posting our results to be compared against an international group of competitors. Perform well enough and you just might earn a trip to participate in the North West Regionals. Kick some booty at Regionals and you could earn a trip to Carson, CA with a chance to win $250,000. Even if you don’t think you have what it takes to make it to Carson or even to Regionals, your participation in The Open could help Kitsap CrossFit qualify a team for Regionals. Each week the top scores from each affiliate will be compiled and at the end of the Open the top 30 teams will move on to Regionals. Last year KCF finished somewhere around 42nd, we’re hoping to improve upon that this year, 12 spots at least. So, don’t delay, hop on over to the CrossFit Games website and get registered today and be sure to join the Kitsap CrossFit Team.