Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

October 14, 2014 at 8:30 pm

Wednesday 10/15/14


Tabata – Deconstructed Girls
alternate movements between each pair
1. Thrusters (95#/65#)
2. Pull ups

1. Deadlifts (225#/155#)
2. Handstand push-ups

1. 10m sprints
2. Overhead squats (95#/65#)

Rest 2 minutes between couplets and post total reps for each couplet to comments.

Colin’s Progress Report

For those of you who have been following Colin’s progress on Facebook or on Caring Bridge, you know he is making great strides. If you haven’t seen it yet, check out this video of him walking around his hospital ward yesterday, (Colin Walking). This is pretty amazing when you consider that his accident was just 9 days ago and for the first few days he was pretty much unresponsive.

He continues to make strides every day. He is no longer in the ICU, he sits up in a chair quite a bit and is able to carry on short conversations. While we are all very excited about his progress, we know that he has a long road ahead of him yet. Your continued support is so valuable to him as well as to his family. Please, continue to visit Colin and his family. There is also a GoFundMe page that has been created to assist Colin and his family. While the U.S. Coast Guard will take care of his medical expenses, there are other expenses that aren’t covered, such as travel and lost work time for the family. Every little bit helps and is definitely appreciated by the family.

Keep Colin in your thoughts and prayers.

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October 13, 2014 at 8:31 pm

Tuesday 10/14/14


6 min AMRAP
9 Back squats (155#/115#)
6 Shoulder to overhead (155#/115#)
3 Muscle ups

3:00 rest

6 min AMRAP
9 Back squats (155#/115#)
6 Shoulder to overhead (155#/115#)
3 Muscle ups

Post number of rounds completed to comments.

Coach Chris: he's more Paleo than those who aren't.

Coach Chris: he’s more Paleo than those who aren’t.

Why Isn’t Paleo Dead Yet?

It seems lately that some of the most popular punching bags on the interwebs are CrossFit and the Paleo Diet. Every week we are seeing articles and books coming out saying CrossFit is dangerous and the Paleo Diet isn’t effective. I have to admit, I have let some of the naysayers creep into my head a bit about Paleo.

“It’s not how cavemen really ate.”

“If you don’t have Celiac’s Disease, gluten is totally harmless.”

“There is no proven benefit of eliminating grains from your diet.”

To some degree, I tend to think there is some truth to these statements … but then I read a testimonial like the one below, from Robb Wolf’s blog, and I am reminded why Paleo isn’t dead yet. These testimonials get me to thinking about folks in our own community who have seen tremendous results after “going Paleo”. Can I say definitively it’s because they aren’t eating gluten? I don’t know. Could it possibly be just because now they are eating more whole foods and less processed foods? Could be. At the end of the day, do I really care about what you call it? Not at all. What I care about is people feeling better, and if giving someone a general construct of a diet and calling it Paleo, even if it’s not 100% historically accurate works, well guess what, that’s what I’m going to continue to do.

Almost two years ago, I wrote to you the email below to express my gratitude for all the good things you brought into my life via your book and the Paleo Solution podcast. I was also very happy to receive few words from you afterward.

Once again, it is time for me to take the time and thank you for all the things you taught me and many other people during those two years via the podcasts the Paleo Solution, the Controversial Truth (and the apparitions you did on other shows – loved the Rogan one), I am still listening to them weekly. Let’s not forget the links and other interesting (or funny) things on your Facebook pages.

Two years ago I was living in Australia, and I was trying to convince my parents via Skype to give a shot at the Paleo diet for 3 weeks since my dad was suffering from rheumatoid arthritis and my mom from insomnia. As you can imagine, asking a couple of French 50+ year old’s to stop eating bread just didn’t work out… But there’s a happy ending to that story.

After living abroad for 10 years, spending most of those 10 years in front of computers (for my studies and job), hearing about Paleo diets and cavemen and so on, I decided it was time for a change. So I thought about it long and hard (for the majority of a year) and decided to quit my job in IT for Investment banks and come back home to see how the situation was here. It was bad.

My father’s RA had become way worse than when I left Europe 2 years ago. But of course no one would tell me over Skype. My mum had put on weight and my sister too after her 2nd child. Being 17kg heavier than she used to be, she started getting clinically depressed.

As soon as I came back, I started going to all my dad’s appointments with the doctors and the unemployment office – because of course, he’d lost his job in the meantime. His company went bankrupt, and having been a builder for almost 40 years, being 55 with RA, he won’t be able to find another job. Thank God this is happening in France. Even though I think things have been pretty sh*t for a long time in this country, the medical system is partly taking care of him financially.

The whole situation looked pretty bad but still, I managed to change the eating habits of those 3 people. The gatekeeper was my sister.

I asked her if she wanted me to create a diet and training program for her to lose weight. Her answer: “Yes, I need help. I don’t know what to do, and I hate running!” – “No problems, what about weightlifting? Just 3 sessions a week and a nice 30 minutes walk every day?” – “Err, I don’t want to look like you!” (Since starting Paleo and lifting weights twice per week as S&C for my Muay-Thai, I’d put on 7kg in 2 years) – “You’re a girl, not enough testosterone, don’t worry”. 12 weeks later she’s lost 6.5kg and has a pretty decent deadlift.

Seeing that my sister managed to survive on a meat, fish, vegetables, fruits and the occasional dark chocolate diet, seeing she didn’t feel the need or craving for bread and cheese – and maybe fed-up of hearing me begging him to try – my dad gave it a go.

I pulled up the autoimmune protocol from your book and added some supplements like glucosamine, chrondotoin, etc. I asked him every day at breakfast, lunch and dinner how strong his joints pain were from 0 to 10 (once he told me that 10 meant he couldn’t walk). We started at an average of 8. Two weeks later, he’s around 3-4. It’s been a complete game changer for him. Where before he was relying only on what the doctors had said: “You can eat whatever you want, you have RA, food isn’t going to change anything, you have to live with it”. I was in the room when his doc said that (because I’d ask about food causing inflammation such as gluten and dairy) and I was fuming inside. But I didn’t say anything, after hearing how useless it was to argue with doctors.

At this point I had convinced 2 people out of 3. My dad was now thinking more about his diet and the pain “It’s painful today, oh yeah, we had some heavy cream with the fish at your uncle’s last night, I’ll avoid it next time” – I couldn’t believe what I’d heard. And my sister was losing bodyfat while getting stronger at the same time, she just wouldn’t stop smiling and laughing, all the opposite of when I came back. But my mum… she just wouldn’t try. I tried to talk to her, and she wouldn’t even consider it: “I NEED bread to get through the day”. So knowing her I waited.

And she took the bait. My dad had lost 2kg and my sister another dress size. Mum: “If I do your lifting thing, will I lose my belly fat? I just want to lose my belly fat.” – “Mum, 80% of the progress is the diet”. – “What’s the point of starting the diet? I’m going on holidays in 2 weeks.” – “Great, then, try it for 2 weeks, if you’re happy with those 2 weeks then we continue afterward, if you’re not, then you haven’t had bread and dairy for 2 weeks and you can have a feast on holidays. Deal?” – “Ok”. In 2 weeks, she lost 2 kg and slept like a baby: no more insomnia. She went on holidays for 12 days with my dad (during which I took care of the “farm”: rabbits, ducks, chicken and a huge garden) and they both came straight back to Paleo.

After 3 months on the lifestyle change, my dad’s RA pain has gone to 2 now. He’d started at 8. He doesn’t clench his hands anymore, doesn’t have cramps in his fingers either and almost doesn’t limp anymore (his right wrist and left foot have been deformed by the RA).

Right now I am thinking into getting him to lift weights twice a week. I’m looking around the internet to see if it is a wise thing or not due to his condition. I am aware that what I am doing now with Paleo and weightlifting sounds like “when the only tool you have is a hammer everything looks like a nail” – and by being conscious of it I try I always ask myself if my approach is the right one – but he has lost 14kg in the last 5 years since the RA started. The guy was a builder, short and strong, you could say he used to look like one of the dwarves in the Lord of the Ring movies!

Anyway, hopefully I should be able to put some muscles back on him and also to get the RA pain down to 0 so he can slowly try to get off the antibiotics and Enbrel.

So that’s it. That’s the happy ending Robb, and it’s thanks to you. I used all your advice, all the experiences you shared with us, your greasy salesman pitch and so on. I had never been much of a family man, but now at the age of 29 I can finally enjoy spending time, sharing and teachings things to them. I can finally help them. We always used to fight with my sister and it was nasty, now we’re making up for this wasted time. My dad was never a big talker, now he opens up more because he sees I care about him and try harder than the doctors to “fix” him. And I can now spend some one on one time with my mum during our morning walks. I’m confident that one day my brother will give it a go too, and my nieces are having a better start in life now since my sister gives bacon and eggs to her 2 year old’s instead of cereals and biscuits for breakfast.

I know this whole story sounds a bit mental: “Paleo fixed my family”, but it kinda did. And I have to say it is thanks to you Robb. Like I said two years ago, “You are one of the few people I admire and consider a role model in this world.” And I still think so.

Most recent comments
  • 3+13Rx / 2+16Rx

    Posted by: David M 6:36 am on October 15th, 2014
  • 2+16/1+16 Rx

    Posted by: Nick R 5:28 pm on October 14th, 2014
comments Comments (2)    -
October 12, 2014 at 7:42 pm

Monday 10/13/14


20-25 minutes working up to a max 1.1 clean
1.1 = do 1 clean, rest 10 seconds, do a 2nd clean

EMOTM x 10 minutes
2 cleans @ 80% of max established from above

Post loads to comments.

Austin shows off some pretty "Awesome"  toes-to-bar.

Austin shows off some pretty “Awesome” toes-to-bar.

Universal Language of CrossFit

Recently CrossFit conducted the first ever Level 1 Seminars in Shanghai, China. It’s amazing that this little “fitness fad” that some said wouldn’t last is having such an amazing global reach. While there may be some challenges in translating the philosophical and theoretical messages at the seminar, you see from this video that the message of community spirit, hard work and fun are just plain universal. Please take the 8 1/2 minutes today to watch this video, it’ will make you very proud to be a CrossFitter.

Most recent comments
  • 245# – 1.1
    225# for EMOTM

    Posted by: David M 6:38 am on October 15th, 2014
  • 285 – 1.1
    245 for the EMOM

    Posted by: X 7:31 pm on October 13th, 2014
  • 225#x2, 235#x1(PR)

    Posted by: matt Crollard 2:04 pm on October 13th, 2014
comments Comments (4)    -
October 12, 2014 at 6:45 am

Sunday 10/12/14


Rest day

Trevor works his favorite CrossFit movement.

Trevor works his favorite CrossFit movement.

comments Comments (0)    -
October 10, 2014 at 8:30 pm

Saturday 10/11/14


“Wile E. Coyote”
3 rounds for time
60 Double-Unders
30 Wall balls (20#/14#)
15 Deadlifts (245#/175#)

Post time to comments.

John H. works his lower traps at the Anatomy of an Athlete Seminar.

John H. works his lower traps at the Anatomy of an Athlete Seminar.

Beef & Pumpkin Stew

It’s Fall folks. The days are getting shorter and the temperature is getting colder. Halloween is almost upon us and pumpkins are everywhere. Check out this Beef & Pumpkin Stew recipe from


1 tbl coconut oil, divided
1 lb grassfed ground beef
1 onion, sliced in crescents
3 poblano peppers, diced
3 zucchini, diced
32 oz beef stock (watch for sodium)
26 oz tomato sauce or strained tomatoes
15 oz (1 3/4 cup) pumpkin puree
2 tsp garlic powder
2 tsp dried oregano


Add half the coconut oil to a pan / dutch oven large enough to make your soup in. At medium heat, brown the ground beef. Once cooked through, remove the beef from the pan and set aside.

Use the remaining coconut oil to saute the onions, poblano peppers and zucchini until softened slightly, about 5 minutes.

Use a splash of the beef stock to scrape up any fond on the pan. Then add back the cooked ground beef from earlier. Also add the pumpkin puree and strained tomatoes. Stir through to combine the pumpkin puree and strained tomatoes before also adding the rest of the stock, garlic powder and oregano. Add salt to taste.
Reduce the heat and simmer for 15 – 20 minutes so that it thickens before serving.

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