Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

July 22, 2014 at 8:30 pm

Wednesday 07/23/14


2013 Master’s Final Event
100 Double unders
100m Run
4 Rope climbs
30 Front squats (135#/95#)
100m Run
100m Farmer’s Carry (70#/50#)
20 Dumbbell snatch, alternating (70#/50#)
100m Run

Post time to comments.

Brooke working some pistol squat magic.

Brooke working some pistol squat magic.

9 Signs You Need More Fat

Despite the fact that new research seems to come out weekly supporting a healthy amount of fat in the diet, there still seems to be a stigma around it. The lessons we learned in the 80′s and 90′s are hard to shake. You should see the looks we get when we tell people that they may need to increase the amount of fat they are eating on a daily basis. Mark Sisson of Mark’s Daily Apple recently wrote an article called 9 Signs You May Need to Eat More Fat:

1. You have dry skin.

2. You’re low-carb and feeling “off.”

3. Your physical performance is lagging.

4. Your joints ache.

5. You have low HDL.

6. You’re never satisfied after meals.

7. You’re trying to love vegetables.

8. Your mental edge seems dulled.

9. You’re going out drinking.

For more details on these signs, click the red link above.

Most recent comments
  • 8:03Rx loved this one!

    Posted by: Rickey 8:58 pm on July 23rd, 2014
  • 9:31 Rx. Front squats killed me.

    Posted by: David M 8:03 pm on July 23rd, 2014
comments Comments (2)    -
July 21, 2014 at 8:49 pm

Tuesday 07/22/14


Clean ladder, adapted from the 2012 Reebok CrossFit Games
Begin at 50% of your 1RM clean. Every minute on the minute for 20 minutes, complete 1 clean. Add 5-10# after every successful lift. When you fail to complete a lift, go back to the heaviest lift you made and continue to lift that weight for the remainder of the time.

Post highest load lifted to comments.

Dan K. works the sled, much like "X" will do today at the Games.

Dan K. works the sled, much like “X” will do today at the Games.

Coach Chris Viewing Schedule

Today the test begins. Coach Chris will begin competing in the 2014 Reebok CrossFit Games Masters Competition. His first test will be a deadlift ladder that begins at 325lbs. and increases by 30 lbs. per bar. Then he will have to perform a handstand walk followed by a 100m sled drag. His final event will be a twist of the first event from last year, which was “Nancy”. It is 5 Rounds for time of 400m Run and 2 legless rope climbs.

You can watch all the events live on ESPN 3 by going to, or you can catch the livefeed on

Here’s Chris’s heat schedule for Tuesday:
Deadlift ladder – 11:25am PST
Handstand walk/Sled drag – 2:15pm PST
Run/Rope – 5:35pm

Check the CrossFit Games website as well as our Facebook page for updates on heat schedules for Wednesday and Thursday

Most recent comments
  • Awesome work all around today at KCF! Nice to see so many PR’s. 280# squat clean (25# PR).

    Posted by: David M 8:12 pm on July 22nd, 2014
  • 240# which is a 25# PR….almost got squat clean equal to power clean!

    Posted by: Austin 8:09 pm on July 22nd, 2014
  • Finally made it to the 225# club, good for a 20#PR. I’ve wanted that number forever, feels awesome to finally hit it!

    Posted by: Mike 6:36 pm on July 22nd, 2014
comments Comments (5)    -
July 20, 2014 at 8:30 pm

Monday 07/21/14


2012 Reebok CrossFit Games Track Triplet
3 Rounds for time
8 Split snatch, alternating (115/75)
7 Bar muscle-ups
400m Run

Compare to 09/13/12 and post time to comments.

Congrats to Janet for taking 1st place at Beastmode USA.

Congrats to Janet for taking 1st place at Beastmode USA.

Games Week is Here

Here we go folks, the 2014 Reebok CrossFit Games are about to start. Chris is all checked in and ready to rock. Competition for the Masters will begin on Tuesday, July 22nd and run through Thursday. You can watch the action as it happens live on the CrossFit Games website. The Individuals and Teams will begin on Wednesday, but their big events will start on Friday and run through Sunday.

In honor of the Games all the programming this week is inspired by previous CrossFit Games events. Many of them are taken directly from the archives and some have been slightly modified. As always, these workouts can and should be scaled. I may be a little bit biased, but this looks like a great week of programming and I kinda wish I was going to be here to do it with you. It will give you a little taste of what these amazing athletes are going through this week. Enjoy, and don’t forget to cheer on “X”.

Most recent comments
  • 9:50 Rx.

    Posted by: David M. 7:03 pm on July 21st, 2014
  • 12:45 Rx

    Posted by: Nick R 5:37 pm on July 21st, 2014
  • 11:04 Rx, that was a fun one!

    Posted by: Brad T. 12:22 pm on July 21st, 2014
comments Comments (3)    -
July 19, 2014 at 8:45 pm

Sunday 07/20/14


Rest day

Adraine catches a little post-sled push rest.

Adraine catches a little post-sled push rest.

Amazing American Ninja Warrior Competitor

This has been talked about so much the last couple of days it’s hard to imagine that somebody hasn’t seen it. Just in case you are that one person, watch this and be amazed.

comments Comments (0)    -
July 18, 2014 at 8:30 pm

Sunday 07/19/14

1 Round for time
10 Overhead squats (165#/105#)
50 Double unders
10 dumbbell pistol squats (50#/30#)
10 muscle-ups
25 Burpee box jump over (30″/24″)

Post time to comments.

Lisa V. is back in the house. Her time away from KCF didn't seem to affect her overhead too much.

Lisa V. is back in the house. Her time away from KCF didn’t seem to affect her overhead too much.

The Return of the White Potato

Have you ever wondered to yourself why sweet potatoes, yams and other tubers were given the thumbs up on Paleo and Whole 30 but when it came to white potatoes we were told they were unapproved? I certainly have wondered that and have even come to the point where I made an exception for them. Well, the folks at Whole 30 have been rethinking their stance on this and have made the bold decision to now include white potatoes in Whole 30.

New Whole 30 Program Rules

We are always thinking about the Whole30 program—how to make it better, more effective, easier to follow, and more logical in its framework. The discussion of white potatoes began about a year ago amongst our team and valued advisors, and the debate raged hard and long. White potatoes are a whole, real, nutrient-dense food! It doesn’t make logical sense to leave them out while other carb-dense foods like taro, yuca, or sweet potato are allowed.

Now, this doesn’t mean you can pop into McDonald’s, order a supersize french fry and say that you are following Whole 30. There are still some ground rules to follow.

Eventually, we arrived at a consensus. Potatoes of all varieties are in, but fries and chips are not. (This should not be a surprise. Fries and chips are about as Whole30 as Paleo Pop-Tarts.)

Also, while they are now acceptable, remember they pack a huge carbohydrate punch. If you are trying to lose weight, you’re still going to need to limit your intake of starchy carbs, and white potatoes are about as starchy as they come.

So, let you guard down a little the next time someone offers you a baked potato or if your steak comes with those delicious roasted potatoes. Enjoy a bit of potato salad, it is summer after all. Remember to limit your intake of potatoes in general and avoid the highly processed ones at all costs.

comments Comments (0)    -
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