Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

July 11, 2014 at 8:30 pm

Saturday 07/12/14


“CrossFit Total”
3 attempts to establish a
Back squat
Shoulder press

Compare to 11/18/13 and post total to comments.

A little pigeon pose for Selena pre-"Hot Shots 19".

A little pigeon pose for Selena pre-”Hot Shots 19″.

30 Things To Start Doing For Yourself

In the Survive & Thrive group, one of their personal challenges during the program is to take 30 minutes for themselves every day for 1 week. It is always surprising how hard this is for so many people. The simple fact is that we all feel like we are “too busy” to take time for ourselves and then we wonder why we are so stressed out all the time.

Here are a few examples of 30 Things To Start Doing For Yourself from the blog The Mind Unleashed. Please click the red link to read the rest of them.

#4. Start making your own happiness a priority. – Your needs matter. If you don’t value yourself, look out for yourself, and stick up for yourself, you’re sabotaging yourself. Remember, it IS possible to take care of your own needs while simultaneously caring for those around you. And once your needs are met, you will likely be far more capable of helping those who need you most.

#8. Start being more polite to yourself. – If you had a friend who spoke to you in the same way that you sometimes speak to yourself, how long would you allow that person to be your friend? The way you treat yourself sets the standard for others. You must love who you are or no one else will.

#9. Start enjoying the things you already have. – The problem with many of us is that we think we’ll be happy when we reach a certain level in life – a level we see others operating at – your boss with her corner office, that friend of a friend who owns a mansion on the beach, etc. Unfortunately, it takes awhile before you get there, and when you get there you’ll likely have a new destination in mind. You’ll end up spending your whole life working toward something new without ever stopping to enjoy the things you have now. So take a quiet moment every morning when you first awake to appreciate where you are and what you already have.

#16. Start cheering for other people’s victories. – Start noticing what you like about others and tell them. Having an appreciation for how amazing the people around you are leads to good places – productive, fulfilling, peaceful places. So be happy for those who are making progress. Cheer for their victories. Be thankful for their blessings, openly. What goes around comes around, and sooner or later the people you’re cheering for will start cheering for you. (This is something I feel like we do a very good job of at Kitsap CrossFit. Now, see if you can continue that over into other aspects of your daily life.)

#23. Start accepting things when they are less than perfect. – Remember, ‘perfect’ is the enemy of ‘good.’ One of the biggest challenges for people who want to improve themselves and improve the world is learning to accept things as they are. Sometimes it’s better to accept and appreciate the world as it is, and people as they are, rather than to trying to make everything and everyone conform to an impossible ideal. No, you shouldn’t accept a life of mediocrity, but learn to love and value things when they are less than perfect.

comments Comments (0)    -
July 10, 2014 at 8:33 pm

Friday 07/11/14


10 Rounds for time
10 Wall balls (20#/14#)
10 Sumo deadlift high pulls (95#/65#)
10 Box jumps (24″/20″)

Power Hour:
21 Dumbbell snatches (100#/65#)
5 Rope climbs
15 Dumbbell snatches
3 Rope climbs
9 Dumbbell snatches
1 Rope climb

Post times to comments.

Coach Chris is the newest member of the Phoenix Rise. Photo courtesy of the NPGL.

Coach Chris is the newest member of the Phoenix Rise. Photo courtesy of the NPGL.

Congrats to Coach Chris: Drafted

It’s official, Coach Chris is now a professional athlete. Today he was drafted in the 11th round of the National Professional Grid League (NPGL) by the Phoenix Rise. If you aren’t aware of the NPGL, it is a professional team fitness league. There are 8 teams around the U.S. and they will compete in head-to-head matches much like other professional team sports. This is the inaugural season of the NPGL. Currently, the Phoenix Rise has 3 matches scheduled, with the first one being on Aug 22nd. We don’t know all of the details for Chris as of yet, but as soon as we learn more, we will let you know. We are beyond excited for Chris to have this opportunity and we look forward to seeing where the league and his professional athlete career takes him.

Most recent comments
  • congrats!! You deserve this!! Best of luck to you.

    Posted by: Shad powers 7:27 am on July 11th, 2014
  • Chris, amazing things happen to amazing people. All your hard has paid off. Congrats to you and your family. Go kick ass!!!

    Posted by: Shad powers 3:44 am on July 11th, 2014
  • Congratulations Chris! So happy for you and the family! I am so proud to be a part of KCF family!

    Posted by: Preicy 9:15 pm on July 10th, 2014
comments Comments (4)    -
July 9, 2014 at 9:05 pm

Thursday 07/10/14


3 Rounds, each for max reps.
1 min max rep hang squat cleans
1 min max rep deadlifts
1 min max rep burpees

Weights for the barbell movements decrease each round. Men = 185#, 135#, 95# women = 120#, 95#, 65#

Rest 3 minutes. Post total score for each round.

Dave W had some pretty patriotic looking shorts for Independence Day.

Dave W had some pretty patriotic looking shorts for Independence Day.

Miranda Oldroyd’s Transformation

If you have been around the CrossFit thing for a little while and followed the CrossFit Games, you have probably heard of Miranda Oldroyd. She is a member of the CrossFit Level 1 Seminar Staff. She is also a part of the CrossFit Games broadcast team. Finally, she is a straight-up badass CrossFitter. She competes for the powerhouse team at NorCal CrossFit.

Check out the before and after photos that she recently posted on Instagram. Pretty amazing what a little nutrition tweak and ramp up in exercise intensity for do for a gal, huh? Keep in mind that she was not a sedentary person prior to starting CrossFit. She was a personal trainer. Fitness was her trade.

Another amazing point about Miranda is that she broke her neck in a motor vehicle accident 2 years ago. She was literally walking around and even CrossFitting with an unstable fracture in her neck. She had to undergo emergency surgery, over 1 month after the accident, to ensure she wouldn’t become a paraplegic. Again, pretty amazing what a focus on nutrition and high intensity training can do for a person, huh?

“Health: Work capacity across broad time, modal, and age domains. Fitness across the years of your life.” – Greg Glassman. In the pic on the left I was 23, very active and a personal trainer. On the right was yesterday…31 years old after almost 7 years of CrossFit. The WHOLE CrossFit lifestyle…including our prescription for food. Yes, I train more than your average CF participant…but it’s the ONLY thing I have to blame for this transformation. (Oh, and I obviously had a previous elective surgery reversed…I wasn’t feeling it anymore.)

Most recent comments
  • I’m hoping someone in their 40′s can look that good, too!!?

    Posted by: Amy R 2:36 pm on July 10th, 2014
  • I’ll have what she’s having.

    Posted by: Susan Hines 9:26 am on July 10th, 2014
  • What I read from that is strict zone paleo, likely. It isn’t easy to stick to, especially for 7 years, but Day-um! It works.

    Posted by: Brooke 5:56 am on July 10th, 2014
comments Comments (3)    -
July 8, 2014 at 8:37 pm

Wednesday 07/09/14


20 min AMRAP
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (70#/53#)

Post number of rounds and additional reps completed to comments.

Coach Amy is a woman of many roles.

The Fruit of Amy’s Labor

As many of you already know, Coach Amy works for CrossFit HQ. What many of you don’t know is what she actually does for HQ. To some degree, she has had to be somewhat vague about her role because it was a very big project and HQ wanted to keep it close to the vest until the launch. Well, it’s no longer hush-hush. The proverbial cat is out of the bag now.

CrossFit just announced a new structure to their Training and Certification program. You have probably heard about the CrossFit Level 1 certificate. If you have been around CrossFit long enough or have done enough digging you may have even heard of the “old” Level 2 certificate. Well, there are now 4 levels of CrossFit credentials.

The Level 1 is still the Level 1. Level 2 is now for folks who have completed the Coaches Prep Course (all 4 owners of KCF are Level 2 Trainers). The newest additions to the program are the Level 3, also called the Certified CrossFit Trainer (CCFT). This is a computer-based, 4-hour examination that includes video analysis. Finally the “old” Level 2 is being resurrected as the new Level 4, which is the only performance-based certification in the program and frankly in all of strength and conditioning.

Amy’s role in this process has evolved over the last couple of years. Initially she was a contractor who helped develop the continuing education protocol that is a part of the Level 3 (CCFT). She has since become a full-time staff member of CrossFit HQ and is now the Certification Program Manager. It’s a role that keeps her tied to her computer most days and making about monthly jaunts to Scotts Valley, CA, home of CrossFit Media and her boss, Director of Certification and Training, Nicole Carroll (one of the original Nasty Girls).

Personally, I am beyond proud to be a part of CrossFit as this is being unveiled. While I don’t think we HAD TO prove anything to the rest of the fitness and strength & conditioning world, this definitely puts them on notice. We are very serious about what we do. So serious that we have developed a certification program that basically outshines everything that is currently available in the fitness industry. I am also exceptionally proud of all the hard work that Amy has put into this program. She saw an opportunity for herself and she basically created this position she currently fills. When you have a dream you have to step up and make it a reality and that is what she did.

If you would like to read more about the new Certification Program read this article in the CrossFit Journal written by Nicole Carroll: CrossFit Trainer Education and Certification: New Programs and a New Structure

Most recent comments
  • christian louboutin marche cher hnOq1V nike air jordan prNk5M christian louboutin marche cher chNy2Y christian louboutin pvQp7A. http://www. frnclouboutnnsmagasinn. web http://www. friiloubutinmagasinnsoldes. internet

    Posted by: mfc-9970cdw review 12:49 am on July 12th, 2014
  • you are amazing!!! So proud of you!

    Posted by: Angelina 7:02 am on July 11th, 2014
  • I miss you as a coach….you were my first and you always remember the first!

    Posted by: Marla 8:05 pm on July 9th, 2014
comments Comments (9)    -
July 7, 2014 at 8:30 pm

Tuesday 07/08/14


8 min AMRAP
30 Double unders
10 Toes to bar
10 Thrusters

Weights for the thrusters increase each round. Men’s = 45#, 95#, 135#, 155#. Women’s = 35#, 65#, 95#, 105#. If you make it through the 4th rounds of thrusters it becomes AMRAP thrusters at that weight for the remainder of the 8 minutes.

4 x 10 (each arm) bent over dumbbell row

Post number of reps completed to comments.


Taylor kicked off her Independence Day off with a great workout.

We’re A Lot Tougher Than We Think

(This is an excerpt from a great article from Mark Sisson of Mark’s Daily Apple: Believe It or Not, the Human Body Is Remarkably Resilient.)


The way the health headlines (or let’s face it – any headline) reads these days, you’d think we were all eating our way off a cliff. While I certainly believe conventional practices are robbing people of the full measure of their birthright – a happy, balanced, vital life, I’m not about to scream like my hair’s on fire. My sense is we absorb a continual dose of anxiety promoted by the media or commercial interests about our health always being on the sheer brink. Even those of us who eat a near “perfect” diet, move plenty and workout regularly are always at “risk” for something. After a while, we internalize the 5-alarm mentalityOur health becomes something we have to protect with a never failing, always higher reaching diligence.

What if we’re not as fragile as all that? You know, you could read health blogs all day, and you’d likely come away with the impression that the human body exists in a precipitous balancing act so delicate that the slightest deviation in diet or behavior will wreck the whole house of cards. Can we seriously just dispense with this bogey?

Do yourself a favor, read this entire article.

Most recent comments
  • Posted by: Brandy 5:36 pm on July 10th, 2014
  • 192 Rx (3+42).

    Posted by: David M 6:42 am on July 9th, 2014
  • 205 Reps Rx’d, that’s 4 complete rounds + 5 additional thrusters at 155. There was a little confusion on this WOD. It was supposed to become an AMRAP of thrusters at the 4th weight after you completed the 4th round. I first did this WOD when I was in Italy and I did it incorrectly then, too. That time I only had about 10 seconds after my 10th thruster at 155 and i ended up getting 4 double unders. Today I had about 58 seconds and got 5 thrusters. So, I guess that’s a PR of sorts.

    Posted by: Dan H. 7:30 pm on July 8th, 2014
comments Comments (5)    -
Log in or Register

Valid XHTML 1.0 Transitional