Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

April 17, 2014 at 8:25 pm

Friday 04/18/14


EMOTM x 15 minutes
1 Squat clean + 1 Hang squat clean

Power Hour:
400m Run
10 Snatch (135#/95#)
400m Run
20 Overhead squat (135#/95#)
400m Run
30 Power cleans (135#/95#)
400m Run
40 Front squats (135#/95#0
400m Run

Post loads and times to comments.

Amber make another rope climb look easy.

Amber make another rope climb look easy.

Poulsbo Beer Run: Register Now!

It’s still a few months away, but registration for the fall Poulsbo Beer Run is currently under way. You’ll recall that the fall PBR is dedicated to a program that is near and dear to our hearts, Survive & Thrive. The Fall PBR will be held on Saturday, August 23rd.

New to the area or just never heard of the PBR? The simplest way to sum it up is “4 Miles – 4 Breweries”. This year a new stop has been added, so in addition to running to the 3 breweries that are located within Poulsbo: Valholl, Slippery Pig and Sound, a 4th stop has been added at Envy Bar & Grill. You start at one brewery, run to each of the others, having a beer along the way. In addition to having a great time you help raise funds for the 12 week Cancer Survivor fitness program we are a part of known as Survive & Thrive.

The event sells out every year, don’t delay, sign up now. As a special bonus, those who sign up before May 1 will be entered into a drawing and may end up having their registration fee refunded.

Click here to Register: Poulsbo Beer Run registration

Most recent comments
  • We enjoy our juice, orange that is

    Posted by: Amber 12:53 pm on April 18th, 2014
  • Is it just me, or are Amber and Jerry turning into the supercharged family?

    Posted by: Susan 8:09 am on April 18th, 2014
comments Comments (2)    -
April 16, 2014 at 8:15 pm

Thursday 04/17/14


For time
21 Deadlifts (275#/165#)
9 Muscle-ups
15 Deadlifts (275#/165#)
6 Muscle-ups
9 Deadlifts (275#/165#)
3 Muscle-ups

Post time to comments.

Congrats to Kaley for  earning her CrossFit Level 1 Trainer Certificate.

Congrats to Kaley for earning her CrossFit Level 1 Trainer Certificate.

UN-Reno: All About the CrossFit

Most recent comments
  • Congrats Kaley! Go Girl!

    Posted by: Corri Girl 6:59 am on April 17th, 2014
comments Comments (1)    -
April 15, 2014 at 8:24 pm

Wednesday 04/16/14


3 Position snatch
(1 High hang + 1 Mid-thigh + 1 Floor) x 5

Rest as needed between sets. Post loads to comments.

Baby Trogdon

First family photo.

Welcome Camden Team Trogdon

We want to wish a hearty congratulations to Brad and Jennifer on the birth of the beautiful baby boy, Camden Team Trogdon. Camden was born on Monday the 14th at 6:50pm and weighed in at 6.95 ready pounds and was 19 3/4″. All are doing well and should be headed home soon. Glad they were able to celebrate this together before Brad heads out to sea.

We wish you all well Trogdon family and can’t wait to meet the little guy.

Most recent comments
  • Congratulations Trogdons! Awesome energy for tonights WOD, felt so good to do some Oly. 195# was my best 3 position. Awesome job 6pm class. BIG shout out to our new Fundamental graduates Jayelyn, Courtney, and Elisa. These chicks are naturals and they work so hard. Light Weight!

    Posted by: Rickey 7:44 pm on April 16th, 2014
  • Cool. Fair enough…just don’t want to lose my gains! :)

    Posted by: David M. 11:12 am on April 16th, 2014
  • skill work David

    Posted by: X 11:05 am on April 16th, 2014
comments Comments (6)    -
April 14, 2014 at 8:30 pm

Tuesday 04/15/14


Front squat

3 Rounds for time
50 Kettlebell swings (53#/35#)
25 Burpees onto 45# bumper plate

Post loads and time to comments.

Isaac makes a successful ascent during the "Big Mike".

Isaac makes a successful ascent during the “Big Mike”.

Row 2400 Miles For Time and For A Cause

A San Francisco couple is taking on a big task and a big cause. Meredith Loring and Sami Inkinen are going to row from San Francisco to Hawaii, a distance of 2400 miles. Their cause is to raise awareness about the danger of sugar in the diet.

They are backed by a pretty impressive support team which includes a Stanford and MIT trained nutrition expert, and an internal medicine physician and exercise physiologist. In addition to training on the water in their boat and on ergs, they are also working the strength and conditioning side at TJ’s Gym, a CrossFit affiliate in Northern California.

If you’d like more information or if you want to support their cause check out their website:

comments Comments (0)    -
April 13, 2014 at 8:30 pm

Monday 04/14/14


1000m Row
50 Thrusters (44#/33#)
30 Pull-ups

Compare to 11/28/13 and post time to comments.

Chris L.

Chris L. has his laser beams (elbows) pointed right at you.

The Incredible Edible Egg

We all know how Coach Chris feels about eggs, but for the rest of us, these wonderful edible ovals are a staple in our breakfasts as well as other meals throughout the day. According to food writer Michael Ruhlman, we’re likely not cooking them properly. Ruhlman had this to say in a recent NPR interview:

But often, Ruhlman argues, we don’t treat our eggs very well. Take scrambled eggs. “It’s one of the most overcooked dishes in America,” he says. “We kill our eggs with heat.”

In his new book, Egg: A Culinary Exploration of the World’s Most Versatile Ingredient he explains how to properly prepare dozens of egg dishes from hard boiled to bernaise.

Personally I think that the hard boiled egg is one of the most underrated “recipes” of all time. I have tried nearly every preparation technique ever described and have yet to find a truly consistent way to make a hard boiled egg that doesn’t stick to the shell. I may buy this book just for that simple recipe.

What’s your favorite egg dish?

Most recent comments
  • 7:15 Rx. 19 seconds slower than my PR.

    Posted by: David M. 5:55 am on April 15th, 2014
  • 7:24 Rx… Not quite a PR

    Posted by: Nick R 9:24 pm on April 14th, 2014
  • Pickled eggs with cold beer.

    Posted by: Richard L. 6:19 pm on April 14th, 2014
comments Comments (3)    -
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