WOD:

3-Person Teams –15 min AMRAP

200 m Run
Push Press (45#/33#)
Box Jumps (24/20)

One team member will run 200 m. In the time it takes for the runner to complete 200 m, the other members will do as many reps as possible for push press and box jumps. Rotate through for 15 minutes. Total push press and box jumps will determine each teams’ score.

Post team name and reps to comments.

Help me, I can't remember how to get to Kitsap CrossFit...

Did those 400s yesterday get you fired up to do some serious running? How about a half marathon? The super cool folks at Poulsbo Running will be hosting the Port Gamble Half Marathon on Sunday August 9, 2010 as part of the Roots Rock trail running series. You certainly won’t PR on this course but you are bound to have a load of fun.

Want to improve your running form while you are at it? Sign up for the CrossFit Endurance Certification to learn how to apply the CrossFit methodology to your endurance training and learn valuable techiniques to run faster and more efficiently (remember Dan’s full pull on the Death by 10 meters???). KCF will be hosting this event on August 28-29. It will be a phenomenal weekend of learning and practical experience. Sign up on the main site to reserve your spot today!!

WOD:

4 x 400m Run
2 min recovery between sprints

Then:
Weighted Pull-up 3 Rep max

Post run splits and pull-up load to comments.

Ryan works on his slam dunk, known to the rest of us as the Wall Ball Shot.

What is CrossFit?

This video pretty much sums it up. (courtesy of www.crossfit.com)

WOD:

“The Widow Maker”

Every minute on the minute for 20 minutes

5 Cleans (115/85)
5 Push Jerks (115/85)
5 Push-ups

When you fail to complete a round on the minute, continue to complete as many rounds as you can for the duration of the 20 minutes.

Compare to 2/09/10 and post the number of rounds completed on the minute plus the number of additional rounds completed within the 20 minute time limit to comments.

Kitsap CrossFit's very own fashionistas...or maybe it's just X & Brandi really getting into the spirit of our 80's WOD & party.

CrossFit is Different

I don’t think you have to be around a CrossFit affiliate for very long to realize that we’re not like other groups of fitness fanatics…we’re a bit different. First and foremost, we don’t exercise like other groups. We work our asses off on a daily basis and the results we enjoy bear that out. We have our own language, and we often talk in terms that only we understand – WOD, AMRAP, SDHP and GHD just to name a few. We are an amazingly tight and supportive community. Many groups talk about having a sense of community, and to be honest, I have been involved in organizations and sports that had strong and supportive communities, but truly they all have paled in comparison to my CrossFit family. The things that we do absolutely transcend fitness. We talk about CrossFit being a strength & conditioning/fitnes program, but I believe that if you pour your heart and soul into it the benefits you will realize will be so much greater than just improved fitness. Click here to read a great post from a CF affiliate that we have a great deal of respect for, CrossFit Invictus in San Diego. Justin’s experience at CF Invictus, I feel, depicts what CrossFit community is truly all about.

WOD:

21-15-9

Pendlay Rows (135#/95#)
Ring Dips
Broad Jump Whip-Ups

Post times to comments.

Piper's "Antty Mindi" gets our vote for favorite nanny.

Show Us Some Love

We work our butts off to make sure that you work your butts off, now show us some love.  It’s time to vote  for your favorites in North Kitsap and we hope you vote for yours truly.  Go to the online survey for the North Kitsap Herald and be sure to enter “Kitsap CrossFit” for your favorite Athletic Club.  Surely we can make a dent in how people perceive true fitness.

And KCF members, don’t be shy… give yourself a shout out in the comments if you want some votes yourselves (i.e. running store, hair salon etc…)

*Note – deadline for entry is July 26th and your form must be 50% completed for your vote to count. You can’t just go in and put in KCF and call it done.

WOD:

“Jackie”

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Compare to 3/20/10 and post time to comments.

The KCF Grandpas hone their cat skinning skills.

Fit Kids = Smart Kids

A recent study presented at the American College of Sports Medicine’s annual meeting showed a definite link between physical fitness and academic achievement. In a nutshell, kids who performed better on fitness tests also performed better on standardized testing. This really isn’t an earth shattering discovery, it’s just another study that adds to the already growing arsenal of evidence showing the benefits of physical fitness for our youth.

Kitsap CrossFit is committed to contributing to the development of our future leaders. This last weekend we launched our Kitsap CrossFit Kids program, and it was a smash hit. Our current program is designed for children between the ages of 4-12. The program’s goal is to teach kids basic movements that are important in nearly everything we do, whether it is in sports or in daily life. The emphasis is on keeping it fun for all parties with engaging workouts and multifaceted games.  So far the feedback from the kids and parents is overwhelmingly positive. We are very excited for the future of this program.

If you would like more information on our Kitsap CrossFit Kids program please call (360) 930-4226 or email info@kitsapcrossfit.com.

Kitsap CrossFit Kids
Monday & Wednesday 4:15pm-4:45pm
Saturday 10:00am-10:30am