Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

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

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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
  • 1.1- 240# (pr)
    EMOTM: @195#

    Posted by: Nick R 12:07 pm on October 13th, 2014
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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.

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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#)

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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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October 9, 2014 at 9:02 pm

Friday 10/10/14


Push Jerk Build to a Heavy Single
Split Jerk Build to a Heavy Single

On the Minute x 12
Minute 1 – 7 Push Jerks (60% of above)
Minute 2 – 45s Hallow Rock
Minute 3 – 7 Strict Pull-Ups

Power Hour:
5-4-3-2-1 Snatch (185#/120#)
10-8-6-4-2 Slam Balls (50#/20#)
5-4-3-2-1 Bar muscle-ups

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Sue looks like she's about to take flight at the KCF Seniors Class.

Sue looks like she’s about to take flight at the KCF Seniors Class.

Let’s Tackle The Critics Head-on

So, there’s a new book out about CrossFit. It’s called Double Crossed: CrossFit’s Dirty Secrets. It’s written by a guy who has a bunch of really impressive sounding credentials, Dr. Sean Wells, PT, DPT, OCS, ATC/L, CSCS, NSCA-CPT. The alphabet soup after his name basically means that he is a physical therapist and has taken two fitness certification exams, so, apparently, he is a subject matter expert. I couldn’t help but engage him in a little spirited discourse on his book’s Facebook page.

Notice that in our discourse he openly admits that he has “done CrossFit several times” and he has “second-hand reports”. Well there you have it folks, just like the title of his book says, it’s “A Scientific Analysis of CrossFit and it’s Dangers.” Sadly, this guy is about as informed about CrossFit as most of the naysayers are. They see a few ugly looking videos, they hear of some injuries and from that they draw their conclusions. This guy hasn’t even bothered to attend a seminar to see what we are teaching.

Additionally, all of these CrossFit haters love to pull out the Kevin Ogar story. Here’s a guy who “Severed his spinal cord doing CrossFit.” Yes, Kevin’s story is a tragic one, but take a look at this video and read Kevin’s comments. He sure seems to really hate CrossFit and blames it for everything doesn’t he?

“Taking my first steps in leg braces! Before anyone asks, I’m still paralyzed, but CrossFit has made me strong enough that 9 months from my accident I’m able to use my abs to move my legs and my upper body (is) strong enough to help hold me up.”
—Kevin Ogar, of CrossFit Unbroken in Colorado

video of Kevin’s first steps

Most recent comments
  • We humans are so quick to judge…I catch myself all the time!;) Luckily I don’t have plans to write a book about all the things I “think” I know…if I did, it would be in the comic section…

    Posted by: Corri girl 9:53 am on October 10th, 2014
comments Comments (1)    -
October 8, 2014 at 8:30 pm

Thursday 10/09/14


10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front Squats (155#/105#)
200 Meter Run after each round

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Brent is a firefighter and is relatively new to KCF family.

Brent is a firefighter and is relatively new to KCF family.


(This is a good post written by Freddy Camacho of CrossFit of Fremont in Northern California. We’re probably all a bit guilty of taking some serious liberties when we “Go Paleo”. While eating Paleo Brownies may be better than regular brownies, deep down inside we all know that they’re still not good for us … right?)

I always thought that “paleo” was short for “paleolithic”. With just a quick look via Google, I learned that the paleolithic era is defined as 2.6 million years ago until about 11,000 years ago. Many people refer to the paleo diet as the caveman diet. The premise is that we are wired to eat what our early ancestors ate. They were hunter/gatherers, so it is fair to say they ate meats and plants. I’m gonna guess that our early stone age ancestors ate a lot more plant life than they did meat. Think about it. It has to be hard as hell to catch animals with sticks and stones than it is to shoot them with a rifle and scope. Back in the day, plant life had to be way easier to get your hands on. I’m sure our cavemen ancestors would have loved to buy their meat in bulk at Costco, but the genius who thought that up wasn’t born for a few more years after the paleolithic era ended.

The paleo diet was all about eating meats and plants. Basically if you couldn’t pluck it off the bush or a tree and eat it raw or kill it with a spear or stick, it wasn’t paleo. So, what the fuck happened? Now we have magazines touting recipes for paleo cookies, paleo cupcakes, paleo pie, paleo cake, paleo ice cream, paleo, paleo, paleo. I don’t know about any of you, but I stab a piece of cake with a fork, not a spear.

Can someone please yell out that the king has no clothes?

Did our cavemen ancestor mommies bake a batch of paleo brownies for her caveman kids when they got home from caveman elementary school? Did caveman families celebrate caveman birthdays with paleo cakes and candles? An even better question…Did our caveman ancestors ever get the opportunity to eat only “80% paleo” or were they always “strict paleo”???

I think a big problem is that people have intertwined “paleo” and “gluten-free.” Gluten-free takes no account for sugar. Sugar is the demon. Gluten-free lets you eat as much sugar as you want. Did our cavemen ancestors add sugar to all their desserts? (Did they eat desserts?) When you want to “eat paleo,” but you add all the yummy gluten-free desserts, what are you trying to accomplish? You definitely aren’t eating like a caveman.

I don’t want to downplay the gluten-free movement. Gluten jacks some people up. BUT…. A true story: Some years before I even heard about CrossFit, a fellow officer I worked with found out that his little boy was totally allergic to gluten. It SERIOUSLY jacked the little guy up when he ate food that wasn’t gluten-free. My co-worker went on to explain how they had to monitor his diet and buy all these special gluten-free foods. “My son can’t eat crackers, cookies, cereal, or bread.” All I could think was how horrible it must be to be allergic to gluten. No kid I grew up with ever got jacked up eating Frosted Flakes. I was 38 years old and had never heard of such a nasty allergy. I guess the gluten when I was a kid was not as strong as modern day gluten.

You can’t talk about nutrition without starting a shit storm of people arguing about their dietary choice being better than yours. Nutrition is like religion. People get cray cray. It’s important to remember that everyone is different. What works great for some might not work well for others. Hopefully you find what works for you. I’ve always believed that the eating plan from “World Class Fitness in 100 Words” is still your best and easiest game plan:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train all major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc…hard and fast. Five to six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Greg Glassman

Now stop eating all that sugar.

Most recent comments
  • 14:16rx

    Posted by: Austin 12:28 pm on October 9th, 2014
  • As a gluten free eater, there’s plenty of gluten free junk out there. Not any healthier than regular junk food.

    Posted by: brooke 5:41 am on October 9th, 2014
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