WOD:

“Avalanche”

10 Rounds for time
20 Lunges
25 Squats
5 Box jumps (24″/20″)

Plus a special surprise. Post times to comments.

Ty is absolutely ready for anything!

Tough Love

(Words to live by, from our favorite guest blogger, Lisbeth.)

If I think you can take it, I’ll pick on you. Harass you, harangue you, pester you to lift better, think better, be better. Right up until you want to make a little voodoo doll and stab the shit out of me with some metal pins. You might be angry, but I know you’re strong enough to handle the storm.

If I think that you can’t handle the storm, that you might break or cry or whimper under duress, I’m going to take a totally different approach. Your work might suck but you’ll get what appears to be less criticism. I have to approach you a totally different way. Dole out the lessons slowly, in little bites, over a longer period of time. We’re headed toward the same end, just taking a different, longer road. But the destination is the same: success.

See, success in one path, or many paths, is not easy. It’s not enough to have a gift, or a talent, or a skill set. Not enough to have drive, persistence, and dedication. You need to bring it all — and at the right time. So a good coach can be a big old pain in the ass. They’ll bug you to hit the right points, the right speed, the right bar path. They know if you have the talent and the heart and the gumption and the soul — and they want to see you bring it all. Their job is to to help you reach your potential. It’s not always easy, but it’s worth it. In the end, you’ll both be better people because of good coaching, whether it’s in the gym or in school or the home or whatever. Good coaches have many names: friend, parent, partner. They’re in more areas of your life than you realize. Anyone helping you to be better is coaching you, whether you think of them in this light or not.

So, whether you’re the one making the voodoo doll or you’re the one getting pins to the head, take heart. A message is getting through. Someone is getting better. And that’s why we’re all here.

**New Class Time – Friday 4pm!!!**

WOD:

Front squat + Push press
3-3-3-3

From the rack, for each set perform 3 front squats followed by 3 push press. Add weight each round, limiting factor will be the push press.

Then:
10 min AMRAP
17 Double unders
7 Dumbbell split squats (30#/20# in each hand)
7 Handstand push-ups

Post loads and number of completed rounds + reps to comments.

Annie may not be okay, but Heather sure is. Just look at that smile!

I Will

We are now 1 full month into 2012, therefore you should have had plenty of time to think about your goals for the year. We are going to do something a little bit different this year. Instead of writing our goals up on the whiteboard, we have created declarations titled “I WILL”. This is a much bolder statement than a goal. This year you will make a declaration, put it in writing and then we’ll post it on the wall in the gym for all to see. Now, this is what I call accountability! Please speak to a coach about getting your “I WILL” declaration sheet(s) and let’s start getting them posted. Before you post it on the wall, however, I’d like to get a photo of you and your declaration for a nice little inspirational video that I want to make.

Here’s my first declaration for 2012, there will be more to follow.

WOD:

21-18-15-12-9-6-3 reps for time

Hand release push-ups
Power snatch (75#/55#)
Overhead squat (75#/55#)
Sit-ups

Post time to comments.

Jeremy warms up for his Nutrition Seminar by smashing our Power Hour.

Got D?

At this weekend’s Nutrition Seminar, it was revealed that 85% of us who had labs drawn were significantly deficient in Vitamin D levels. Despite the fact that many of us were already supplementing with Vitamin D, some had levels that less than 50% of what would be considered “optimal”. Being deficient in Vitamin D can lead to a whole host of issues to include depression, pain, chronic fatigue, bone fractures and impaired immune function. Chronic low levels of Vitamin D have also been shown to increase the risk of heart disease, asthma, high blood pressure, diabetes, multiple sclerosis, breast and prostate cancer and cognitive impairments. It can’t be stressed enough the importance of maintaining optimal levels of Vitamin D.

Now, when you consider where we live and what time of year it is, it becomes quite obvious that we need to be hypervigilent about our Vitamin D levels. We are deprived of the natural form of Vitamin D that comes from the sun for a good portion of the year. Our only other option is supplementation. If you are significantly deficient, as many of us are, a short period of superdosing of Vitamin D followed by a regular maintenance dose can help keep you on track. If you have questions, talk to any of the coaches that attended the seminar and we can help point you in the right direction.

WOD:

Rest Day

The Nutrition Seminar with Jeremy Mullins yesterday was a phenomenal learning experience. Update will soon follow. In the meantime, learn what not to do by reading this post.

**We are closed today due to the Nutrition Seminar with Jeremy Mullins.

Home WOD:

50-40-30-20-10
Squats
Sit-ups
Run 100m after each round.

Post time to comments.

Are You Pumped Up Now?

The quest to find the Fittest on Earth in 2012 begins in just 26 days. Kitsap CrossFit will be part of that quest. Last year more than 20 KCF athletes participated in the worldwide event known as The Open. Registration for The Open begins on February 1st and competition begins on February 22nd. You can log in and create your account now and then you’ll be one step closer to helping the Kitsap CrossFit team qualify for a spot at Regionals.