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.

Nick takes on that beast known as The Widow Maker.

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 CrossFit is. You know it, you believe it, you experience it. The “Mainstream” (media and fitness industry) has not been so easy to convince. They have put up a lot of weak arguments against the program that we all see so many great benefits from. It appears that the meteoric rise of the CrossFit Games may be changing some attitudes toward our passion. Here are 3 examples of recent mainstream media pieces that have come out since the Games.

Fox News – Navy Wife Wants You To Get “CrossFit”

Muscle & Fitness Hers magazine – Crossing Over

Forbes Magazine – The CrossFit Games – An Action Sports Investment Opportunity in the Making

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 to raise funds for 3 fantastic organizations: The Livestrong Foundation, The Wounded Warrior Project and The CrossFit Foundation.  We hope that you will all join us in this fantastic event.  We plan to do it up in true Kitsap CrossFit fashion.  On the day of the event we’ll all get together and throw down on that classic CrossFit WOD known as “Fight Gone Bad”.  Then afterward we’ll hang out and enjoy some great food, drink and camaraderie.

Raising money for 3 great causes should be incentive enough, but just in case you need a little extra, there are some cool prizes being offered to individuals and affiliates that raise the most funds.  On the individual level, just $150 will get you a limited edition FGB 5 t-shirt.  On the affiliate level we could win a prize package from the event sponsors or a travelling trophy. 

Please plan on joining us for this great event.  Register by clicking here, it only takes a few minutes of your time.  Then…SPREAD THE WORD!!!  Talk to your coworkers, family members, friends, those behind you in line at the coffee shop.  Tell them what you are doing and what great causes you are supporting.  Every dollar counts.  Only 60 days remain until this great event!

“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.

If your V Sit-ups don't look just like this...you are wrong. Okay, so nobody's V sit-ups look like this, except for Brandi

Crazy Tough Mean Broads?
(More great words from Lisbeth Darsh of CrossFit Watertown.  Click the link above and study the photo before reading the text. )

Study this photo hard. Crazy tough mean broads, huh? Spitting nails and running your sh** over, right? CrossFit is only full of the most elite athletes ever to walk the face of the planet Earth. Cops and soldiers and Navy Seals. People who will kill you with their BARE hands in order to get another pull-up. It’s SO hard that there is NO way you could ever try it now. You need to get in shape for the next 24 months at least to try it. It will KILL you otherwise. People die EVERY day from CrossFit!

Or not. Maybe we’ve got some students, a teacher, and the owner of a hair salon in this photo. Maybe the 9am class is CrossFit Chick Central these days. A bunch of gals throwing down and getting fit and literally laughing their a**** off after they push a lot of iron. Maybe you’re just a baby and finding excuses not to call us and make the decision to get into shape, to fix your body, to fix your life. Maybe I just offended you. That breaks a cardinal rule of a blog for a business, I guess. But you know what? I don’t really care about cardinal rules. I care about changing your life, I care about saving your life. I care about helping you to become a better person.

Maybe you care too. Or maybe somebody who cares about you will forward this blog to you because they want you to be happy and to live a long life. They’re trying to help you — I’m trying to help you . . . so, let us help. Come on and CrossFit. First session is always free.

21-15-9 reps for time:

Clean & Jerk (135#/95#)
Burpee Pull-ups

Post time to comments.

Coordination, accuracy and agility, we train it all at Kitsap CrossFit.

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 reps before you start to feel really proficient at them. While these movements are indeed complex, one of the biggest mistakes people make is overthinking them. Sage Burgener, of CrossFit Invictus and a coach for the CrossFit Olympic Lifting Certification has a great post on this entitled Paralysis by Analysis.  Her suggestion of focusing on the one clue that helps tie things together for you is excellent.  I’m a big fan of the K.I.S.S. principle (Keep It Simple Stupid).  Whatever it takes to help you understand a movement, I’m for it.  Simplicity is a good thing, overthinking is a bad thing.

Rest Day

CrossFit Snohomish welcomes a new addition, Tate Dean Vale. Next time you see Grandma Carol be sure to wish her a hearty congratulations.

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 profile, click here.  Charity happens to be the daughter of one of our members, Carol.   So this congratulations also goes out to Carol and the rest of her family.  Can’t wait until you get back from Chelan.

Don’t forget to vote in the “Best of North Kitsap” poll being conducted by the North Kitsap Herald.  To vote for Kitsap CrossFit, put us in the “Athletic Club” category.  Please note that your vote won’t count unless you complete at least 50% of the poll.  If you need some “suggestions” for completing the poll, let us know and we can drop some suggestions of some of our faves.  Also, these must be completed by 5pm on July 26th (that’s Monday).  Click here to complete the poll.