WOD:

5 Rounds of:
Box Jumps x 2 reps
Hang Power Cleans x 3 reps
Work up to max height on box jumps and a “Heavy” weight on the HPCs.

Then:

Maximum reps of the following movements in the prescribed time
3 min of Knees-to-elbows
2 min of Medicine Ball Cleans
1 min of Jumping Lunges

hieroglyphic evidence of ancient CrossFitters or Nate's super secret code for tracking his reps?

BAF Day Reminder

Remember, this Saturday, March 6th we will be hosting our first BAF Day (Bring A Friend). If you have a friend who is curious about how you got into such amazing shape in such a short time, bring them on Saturday. If you are wondering how you can turn your physical fitness around and get out of your workout slump, but don’t know anybody at Kitsap CrossFit, stop in anyway. Everyone is welcome to join us. We will be running on our regular schedule with the first class starting at 8am and the second class starting at 9am. Bring a friend of come on over and become a friend, either way, it’s going to be a great morning.

Break Bad Eating Habits With Intermittent Fasting

WOD:

Maximum reps of:

Shoulder Press
then
Push Press
then
Push Jerk

Weight for men 95#, for women 65#. Begin with shoulder press until failure, then go immediately into push press until failure and finish with Push Jerk until failure. Rest 3 minutes and repeat for 5 total cycles.

Then:
1 mile Time Trial run

Post reps per round and time trial time to comments.

Marit catches a quick breath during yesterday's Deadlift/Double-under WOD.

CrossFit Off the Grid???

If a coach potato can generate 70 watts of power by walking across the room, just think of the power that a room of CrossFitters can create. Princeton’s Michael McAlpine and his team are trying to figure out how to convert body movements into electricity – how cool is that?! This article provides a sneak peak into the process.  The implications of this are pretty amazing.  Someday maybe our WODs can provide the power for the lights and music (oh, and heat during those chillier months).

WOD:

Overhead Squats
3-3-3-3-3
10 GHD Hip Extensions after each set of squats

Then:

21-18-15-12-9-6-3
Deadlift (185#/125#)
Double Unders

Post loads and time to comments.

Caroline has fun with gymnastics before heading out to SoCal to get some at CrossFit Invictus.

 Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
(courtesy of Bon Appetit)

Ingredients
3 tablespoons extra-virgin olive oil
1 1/2 cups chopped onion
2 teaspoons chopped fresh thyme
1/2 teaspoon dried crushed red pepper
Coarse kosher salt
1 8- to 10-ounce package frozen artichoke hearts, thawed, drained
2 garlic cloves, minced
1 28-ounce can diced tomatoes in juice (preferably fire-roasted)
8 ounces red-skinned or white-skinned potatoes, peeled, cut into 1/2-inch cubes
2 tablespoons drained capers
8 large eggs
1/3 cup freshly grated Parmesan cheese

Preparation
Heat olive oil in heavy large skillet over medium heat. Add chopped onion, chopped thyme, and crushed red pepper; sprinkle lightly with coarse kosher salt and sauté until onion is tender and golden brown, about 10 minutes. Add artichokes and minced garlic; stir 1 minute. Stir in diced tomatoes with juice and bring to boil. Reduce heat; cover skillet and simmer 15 minutes to allow flavors to blend.

Meanwhile, cook potatoes in small saucepan of boiling salted water just until tender, about 8 minutes. Drain. Add potatoes and capers to tomato-artichoke sauce; cover and simmer 5 minutes. Season to taste with coarse salt and pepper. DO AHEAD Tomato-artichoke sauce can be made up to 6 hours ahead. Cool slightly, then cover and refrigerate. Rewarm sauce before continuing.

Preheat oven to 375°F. Pour tomato-artichoke sauce into 13×9x2-inch glass baking dish. Using back of spoon, make 8 evenly spaced indentations in sauce for holding eggs. Crack 1 egg into each indentation in sauce (some of eggs may run together slightly in spots). Bake until egg whites and yolks are softly set, 12 to 16 minutes. Carefully remove baking dish from oven; sprinkle grated Parmesan cheese over and serve.

WOD:

Jackie’s Birthday WOD
(Her birthday was actually Saturday, but we’re “celebrating” today)

Every 2 minutes sprint 200m. With the time that remains in the 2 minutes you will perform as many reps as possible of the following movements.

Push-ups
Power Snatch (95/65)
Sit-ups

During the first 2 minutes you will sprint and then perform as many push-ups as possible. During the second 2 minutes you will sprint and then perform as many power snatches as possible. During the third 2 minutes you will sprint and then perform as many sit-ups as possible. This will then be repeated for a total of six 2 minute rounds.

Post total reps for each movement to comments.

Hope you had a great birthday, Jackie. Also hope you enjoy your KCF birthday present (the WOD).

Washington Sectionals Wrap-up

A long weekend has come to a close. I can tell you that I am completely exhausted and all I did was judge. I can’t imagine how the competitors feel after 5 gruelling WODs in 2 days. The day 2 WODs proved to be very exciting and well put together. They were as follows:

WOD 4 – Deadlift 5 reps in 20 seconds. Competitors had 3 attempts to perform their heaviest possible 5 rep deadlift in a 20 second time limit.

WOD 5 – Five rounds of approximately 60m sled push loaded with 135# for the men and 95# for the women, 18 double-unders and muscle-ups (4reps/2 reps). This WOD had a 17 minute time limit.

On the men’s side the biggest deadlift was 490# and he completed it with plenty of time remaining and had enough left in the tank to hold the weight at the top of the 5th rep and give his best Gene Simmons face.  For the women, the most impressive performance was a 280# pull for 5 reps.  Unfortunately it was not performed within the 20 second limit, but it was an impressive lift none the less.

The muscle-ups were the real game changer for WOD 5.  There were only a handful of women who actually did WOD 5 as prescribed.  Most of the women chose to scale performing 3 ring pull-ups for each muscle-up.  There were still several inspiring performances, with women fighting and scrapping to complete their muscle-ups.  In the men’s heats, the real surprise performance was put in by our friend and owner of CrossFit Tacoma, Morgan Hepfer.  He performed well across all the WODs and put up the best time of the day in WOD 5 with a time of 7:11.  We look forward to seeing him perform at Regionals in May.

Chris, Brandi and I really enjoyed being at Sectionals and serving as judges.  We all learned a lot and came away inspired and motivated to really step-up our training.  I can’t encourage you enough to attend the Regionals in May.  The competition will be epic and I guarantee that you will be blown away.

For a complete results breakdown click here.

WOD:

Rest day

Just think Alan, in a couple of days you'll be in this position on a Hawaiian beach, lucky SOB. We're gonna miss you, Angela and McKenna. Come back and visit us, and expect lots of KCF freeloaders in the land of Aloha.

Washington Sectionals – Day 1 recap

As many of you know, Brandi, Chris and Dan spent the day on Saturday serving as judges for the 2010 Washington Sectionals qualifier event for the CrossFit Games. All in all it was a great experience. We truly witnessed some amazing performances from both women and men. To be honest though, we were equally amazed by some of the tremendously poor results we saw. There were plenty of people competing who clearly did not realize what they had gotten themselves into. These WODs were not for the uninitiated. They were legit workouts and if you have not been exposed to this stuff for some time, your results were going to bear that out. The WODs for today were:

1. Every minute on the minute for 8 minutes run 100m then from shoulder to overhead (push jerk, push press…etc) as many reps as possible for the remainder of the minute. 155# for men, 100# for the ladies.

2. 40 Handstand push-ups and 40 front squats for time. 155# for the men 105# for the ladies. Many of you are very familiar with this littly doozie.

3. Fight Gone Bad style – 3 rounds of 4 stations, 1 minute at each station with a running clock, 1 min between rounds – Wall Balls (20/10), Power Snatch (95#/65#), Box Jumps (20″), row (cal).

I think the most surprising thing for all 3 of us was how demoralizing the HSPU/Front Squat WOD was. For the men only 11 were able to complete all 40 HSPU’s in the allotted 5 min time limit. There were many from both genders that only completed 1-2 HSPU’s in the entire 5 minutes. One gentleman did rip through the entire WOD in 4:12, which makes my prediction of sub 5 accurate.

Sunday is day 2. Should be interesting. Will post the results and some photos very soon. Be sure to check out the CrossFit Games website for updates, results and videos.