Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

October 26, 2014 at 8:30 pm

Monday 10/27/14


3 Rounds, each for time
250m Row
25 Kettlebell swings (53#/35#)
25 Burpees

Rest 8 minutes between rounds. Post times to comments.

Muscles For Marysville

This Saturday, November 1st, CrossFit Marysville will be hosting a benefit workout to raise money for the victims of the Marysville-Pilchuck High School shooting. This tragedy struck very close to home for the CrossFit Marysville community. If you are available, we strongly encourage you to go and support our friends at CrossFit Marysville.

Most recent comments
  • 2:42, 3:48, 3:14 Rx … I was maybe too aggressive on round one.

    Posted by: Nick R 9:17 pm on October 27th, 2014
  • 2:57, 2:59, 2:52RX BRING IT BEN MORGAN!

    Posted by: Rickey 8:28 pm on October 27th, 2014
  • 3:25, 3:26, 3:25 felt like I was slowing down the 2nd and 3rd rounds but apparently not. Lungs burning!!

    Posted by: Beth 6:21 pm on October 27th, 2014
  • 3:05, 3:14,3:32. That was a fun one.

    Posted by: matt Crollard 5:52 pm on October 27th, 2014
  • 2:38, 2:46, 2:55. That was terrible the last round. Thanks for going head to head with me Rickey. I havnt had that much fun in a wierd and screwed up kind of way in a long time. Next time im going to get you on that last round.

    Posted by: Ben 5:33 pm on October 27th, 2014
comments Comments (6)    -
October 25, 2014 at 8:09 pm

Sunday 10/26/25


Rest day

He hides it well, but I think David got a good dose of fitness out of this workout.

He hides it well, but I think David got a good dose of fitness out of this workout.

comments Comments (0)    -
October 24, 2014 at 8:50 pm

Saturday 10/25/14


3 Rounds for time
:30 accumulated L-sit
20 Pull-ups
10 Thrusters (135#/95#)

Post time to comments.

New to KCF but not new to CrossFit, Lenston works on his muscle-ups.

New to KCF but not new to CrossFit, Lenston works on his muscle-ups.

Beef and Bacon Chunky Pumpkin Chili

(This recipe comes from our friend, CrossFit HQ employee and food blogger, Laura Bruner. It looks delicious and it’s very timely considering the way the weather has turned.)

Servings: 8Time: 1-3 hoursDifficulty:

8 slices of pastured bacon
2 lb grass-fed ground beef
2 cups chopped sweet onion (I used spring onions because they were at my farmer’s market)
1 large leek
6 cloves minced garlic
2 tsp dried oregano
4 tsp chili powder
2 tsp ground cinnamon
1 tsp sea salt
1 1/2 cups homemade beef bone broth
2 TB honey
2 cups roasted organic pumpkin (or 1 can of organic pumpkin purée)*
2 (15 oz) cans organic diced tomatoes, drained (or keep the juice if you want the chili soupier)
*I much prefer fresh roasted pumpkin here because it gives the chili its chunkiness. Buy a small baking pumpkin. Cut it in half and scoop out the seeds. Roast it face down on a baking sheet until it’s soft. Remove the pumpkin meat from skin, and use it in your chili (you can do this a few days before, keep it in the fridge, and use the roasted pumpkin in recipes like my granola, pancakes, or scones, all week)

Find ingredient notes HERE!


heat a large roasting pot or dutch oven over medium heat
chop your bacon and throw it in the pot to begin cooking
dice your onions and leek, add to bacon, and cook until bacon is a bit crispy and onions are soft
add in your beef, break it up with a spatula, and let it brown
as your beef cooks, add the minced garlic and your spices
once the beef is cooked through, add in your broth and stir
now add in the honey and stir it up (should have a nice simmer going)
add your broth and tomatoes
give it a taste, and add more salt or spices if desired
stir and let it simmer on low heat for at least 30 minutes or a few hours (I let it simmer for 3 hours)
ENJOY! We grated some raw organic cheese on top and enjoyed with fresh avocado

comments Comments (0)    -
October 23, 2014 at 8:21 pm

Friday 10/24/14

**Friday Night Lights tonight at 6:15. Bring drinks and a dish to share.**


Bench Press

10,9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Medicine ball cleans (20#/14#)

Post loads and time to comments.

Local acupuncturist and dedicated 5am'er, Amber reps out some back squats.

Local acupuncturist and dedicated 5am’er, Amber reps out some back squats.

comments Comments (0)    -
October 22, 2014 at 7:50 pm

Thursday 10/23/14


50 Wall balls (20#/14)
30 Pistols
10 Forward rolls
30 Pistols
50 Wall balls (20#/14#)

Compare to 05/03/12 and post time to comments.

Steve B is getting closer and closer to mastering muscle-ups in a WOD.

Steve B is getting closer and closer to mastering muscle-ups in a WOD.

Yep, Forward Rolls

We have not seen forward rolls in our programming in quite some time. I’m well aware that this is not likely to be a very popular workout. I’m okay with that. Our job here at Kitsap CrossFit is not to just feed you stuff that you like, we give you plenty of that, our job is to continuously push the boundaries of your fitness outside of your comfort zone. That’s one reason this workout is making a reappearance in our programming. Click on the archive link above and read the comments. You’ll see that another Kitsap CrossFitter was leary of the forward roll, but she came in and conquered them and felt a big boost of pride afterward.

Check out this video on forward rolls and also read the blog that was posted the last time we did this workout.

Again With the Flippin’ Forward Rolls?

Yes, they’re back, forward rolls. I think I can say without question that the last time we programmed forward rolls into a workout it was the most controversial WOD to date. Folks were really upset about having to do forward rolls. So upset in fact that we had to come up with an alternate workout for them to do. In my defense, that was during Main Site Month, so I did not come up with that WOD. Today’s WOD however, is all my creation.

So, why would I want you to do forward rolls? The most basic answer is because I know you don’t do them. We have a saying in CrossFit, “We tend to fail at the margins of our experience.” That translates to if you never do something, then the one time you end up having to do it, there is a high likelihood for failure. Now, is it likely that this one WOD with forward rolls is going to make you impervious to the dizziness that comes from doing them? Not likely. However, if you expose yourself to them from time to time, the likelihood that they will have a devastating affect on you is much lower.

The other side of this is that it will make doing other movements more challenging. If you can knock out 30 pistols right after doing 10 forward rolls, just imagine how much easier pistols will be to do next time when you have a clear head.

Are you going to see forward rolls pop up in our regular programming with great frequency? Not likely. They are there to spice things up a bit, present a new or unfamiliar challenge and to push you outside of your comfort zone. That’s what we do at Kitsap CrossFit. Keep in mind, however, everything is scalable.

Most recent comments
  • I think my time was 7:15 Rx. The hardest part of tonight’s 5pm class was definitely not the wall balls, the pistols or the forward rolls … it was all about the 2 minute plank at the end. I guess I never realized just how much my quads supported me in a plank until they were rendered useless by everything else we did. Lesson learned.

    Posted by: Dan H. 9:01 pm on October 23rd, 2014
  • 9:28 Rx … Hard to walk now! Great job 4 and 5pm classes!

    Posted by: Nick R 5:26 pm on October 23rd, 2014
  • Great job today nooners. 6:56 Rx today. fun wod, but im having trouble walking now. thanks for doing tabata GHD’s with me Austin. I think im going to hurt for the next week

    Posted by: Ben 1:29 pm on October 23rd, 2014
comments Comments (4)    -
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