Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

September 24, 2014 at 8:30 pm

Thursday 09/25/14



2 rounds, :30 on/:30 off:
Superman Hold
Hollow Hold
Good Morning Hold (45#/35#)

Post loads to comments.

Never not smiling ... Kim L.

Never not smiling … Kim L.

How Good Is Your Hollow?

(This post on the Hollow Body Position is from CrossFit New England, which is appropriate, because today’s workout is also from CFNE.)

In the gymnastics realm the Hollow Body Position (hollow) is vital. It is the basis for solid gymnastics movement. The hollow is a strong core contraction with active tissue from the big toe all the way to the finger tips. As the midline is shortened there is a posterior pelvic tilt and the spine is pulled into lumbar flexion. Degrees of the lumbar flexion will vary depending on how it is being applied. When used on the ground the position is “more aggressive” or exaggerated in order to develop strength.

We have found that athletes who demonstrate proficiency in the hollow tend to find all other core and stabilizing activities to be exceedingly simple and of fairly low demand. Find someone who can complete a Tabata hollow hold or rock without loss of form and assuredly you have found someone with superior core strength.

You can read more on the Hollow Body Position by clicking here to read the entire article: Hollow Body Position

Most recent comments
  • Until tonight I have never lifted a bar bell with 140#, but tonight PR’d with 2 reps at 145.5# Woohoo!!! Funny picture, by the way…I love it :-)

    Posted by: Kim L. 5:47 pm on September 25th, 2014
  • 305(10)-315(8)-335(6)-365(4)-385(2)
    Then 405×2 (pr)

    Posted by: Nick R 4:25 pm on September 25th, 2014
  • 325×2 which is 10lbs over my 1RM. Tons of PRs at the 5am today.

    Posted by: Steven B 7:09 am on September 25th, 2014
comments Comments (3)    -
September 23, 2014 at 8:52 pm

Wednesday 09/24/14


500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Work up to a 2 Rep Max pause front squat

Compare to 04/24/14 and post time and loads to comments.

No shoes, no problem, right Brad?

No shoes, no problem, right Brad?

Watch Coach Chris Tonight

Most recent comments
  • Light weight Ricky, nice work. Congrats Chris on a thrilling finish.

    Posted by: matt Crollard 9:51 pm on September 24th, 2014
  • Congrats on the win Chris! That was awesome!

    Posted by: Nick R 9:49 pm on September 24th, 2014
  • 4:23Rx, 295#x2 on the pause front Squat. Felt really sluggish on the baseline, blah!

    Posted by: Rickey 7:26 pm on September 24th, 2014
comments Comments (4)    -
September 22, 2014 at 6:40 pm

Tuesday 09/23/14


10 min AMRAP
50 Burpees over the bar
30 Power snatches (135#/95#)
10 Muscle-ups

Post number of reps completed to comments.


Exercise and Diet as Cancer Prevention

We know that a healthy diet and exercise are an important part of staying fit. They are also a huge part of staving off disease. This report has suggested that nearly half of all cancer deaths are preventable with lifestyle changes. Studies show a combination of poor diet, obesity and lack of exercise account for nearly one-third of preventable cancer deaths. Also responsible for one-third of cancer deaths is smoking. While lung cancer is on the decline, obesity-related cancers are on the rise.

Obesity is also associated with inflammation, and cancer is a disease of inflammation,

Cancer specialists urge for more public education regarding the link between obesity and cancer. Read more and see the breakdown of the top preventable cancers in this article posted on The Atlantic.

Most recent comments
  • 86 Rx. Was dealing with some major ab and quad cramps. Otherwise it was a solid wod.

    Posted by: David M 6:01 pm on September 23rd, 2014
  • 123Rx almost went to the dark place on that one.

    Posted by: Ben 5:47 pm on September 23rd, 2014
  • 141 reps@95#. Felt good to do some snatches at a lighter weight since I haven’t been working them much lately. Good WOD!

    Posted by: Mike 5:14 pm on September 23rd, 2014
comments Comments (4)    -
September 21, 2014 at 8:30 pm

Monday 09/22/14


Bench Press

5 rounds for time
300m Row
60m Sled push (90#/45#)

Rest 1:30 between rounds. Post loads and time to comments.


Train Through Your Injury

One of the most frustrating things to me is when someone is told, usually by a medical professional, that they are going to have to “stop doing CrossFit for a while” when they are injured. This, to me, demonstrates a complete lack of understanding of what CrossFit is all about. One of our charters is that CrossFit is “Universally Scalable”. That means that ANYBODY can do it.

I firmly believe that when you are injured, the best thing you can do is to remain as active as possible. Quitting CrossFit, or whatever your chosen activity is, is a mistake. We have always known that fitter patients make better patients. We have had several examples of this here at Kitsap CrossFit. We have had 2 people CrossFit right through their ACL repair rehab. We have also had people continue to train while mending from dinged ankles, shoulder, backs and whatever. With proper scaling and a level head, any injury can be trained through.

Bill Starr, coach of the 1968 weightlifting at the Mexico City Olympics, just wrote an article about this very subject for the CrossFit Journal.

Training while injured is beneficial in several ways. It gives the athlete the opportunity to focus on other body parts that are lagging behind. When an athlete exercises, even without resistance, he is flushing blood and healing nutrients throughout his body, and that includes the dinged area. Whenever an athlete stops training completely when he’s hurt, he typically also stops paying attention to his diet and taking nutritional supplements. And because he isn’t exercising as he did previously, he doesn’t bother with getting any extra rest.

You can read the rest of the article here: Injury and Opportunity

If you find yourself in a state of injury or recovery, don’t hang up your Nanos. Talk to us, we can help you figure out a good way to work around it. It will be good for your physical health and maybe even more importantly, it will be good for your mental health.

Most recent comments
  • 170 for eight reps
    9:13 Rx

    Posted by: Nick R 7:24 pm on September 22nd, 2014
  • rx – 1:31, 1:36, 1:39, 1:43, 1:45, time worked = 8:22! Was a fun WOD today!

    Posted by: Austin 11:31 am on September 22nd, 2014
comments Comments (2)    -
September 20, 2014 at 9:21 pm

Sunday 09/21/14


Rest day


comments Comments (0)    -
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