Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

October 20, 2014 at 9:03 pm

Tuesday 10/21/14


25 min AMRAP
25 Cal row
100 Double unders
80 KB Swings (53#/35#)
100 Air squats
60 Push-ups
100 DU
40 Sit-ups
100 Walking lunges
20 Burpees

Compare to 11/01/12 and post number of reps completed to comments.

Proof that running is fun!

Proof that running is fun!

Eating to Reduce Joint Pain

On the heels of yesterday discussion of dealing with pain, I found a really good, simple, no-nonsense article that discusses eating to reduce joint pain. It’s no secret that the standard western diet is a VERY pro-inflammatory diet. We have had lots of folks tell us that by switching to a less processed diet their joint pains have significantly reduced and in some cases even vanished. If you have chronic joint pain, check out this article:

Preventing and Reducing Joint and Knee Pain
By Romaine Hanson, MS, RD, LD

According to the Institute of Medicine of the National Academies, about 100 million Americans suffer from chronic pain. If you are one of those people, take comfort in knowing that relieving the pain may be easier than you might think. In many cases, the solution may be as simple as paying attention to what you are eating so you avoid inflammatory foods that often lead to pain.

Most recent comments
  • 1+145rx. Austin, I felt the same way about you! I kept seeing you moving and I had to keep up. Also trying to keep up with Kara was no joke. Fun wod. Lastly, proud of my wife Shannon for getting back into the swing of things. It’s never easy coming back after so much time off. I couldn’t be prouder!

    Posted by: David M 9:00 pm on October 21st, 2014
  • 1+126Rx Woof, pushups killed me softly. Loved this wod! Great job tonight 5PM! We had a very motivated 23 people come and tackle this. Thank you to my AWESOME assistants Nick and Shela, I could not have done it without you.

    Posted by: Rickey 7:38 pm on October 21st, 2014
  • 1+151 rx! Fun workout, David glaring at me helped get a couple more reps!

    Posted by: Austin 6:43 pm on October 21st, 2014
  • 1+125 Rx(75 rep PR)… Almost had a kettle bell swing but I was doing my double unders too far away from my Kettle bell

    Posted by: Nick R 3:51 pm on October 21st, 2014
comments Comments (4)    -
October 19, 2014 at 8:48 pm

Monday 10/20/14


4 Rounds
10 Back squats (AHAP)
500m Row @80-85% effort

Your goal is to go as heavy as possible on the back squats without failing a set and then row a moderately hard 500m. The row should not crush you, however. Rest as needed between sets. Post loads to comments.

This photo was taken in August of 2011. $5 Starbucks card if you can guess who it is.

This photo was taken in August of 2011. $5 Starbucks card if you can guess who it is.

Are You Recovering Wrong?

We have previously posted that using NSAIDs (aspirin, ibuprofen, motrin, naproxen) to deal with the daily aches and pains of training is not a good idea. Those of you who have been around for a little while may remember the “Great ice debate of 2012″. This was when Kelly Starrett basically said stop using ice. Well, it turns out that STOP using ice call may have been a little harsh, but the stop abusing NSAIDs speech is still right on.

A recent article on Outside Magazine’s Fit List page: The Cure For Sore Muscles? More Movement, discusses this ongoing debate. It turns out that the Dr. responsible for the acronym RICE (Rest, Ice, Compression, Elevation) has had a little bit of a change of heart. He now says that using ice immediately after an injury could delay healing by up to 1/2 a day. It won’t stop healing, but it could delay it. Using anti-inflammatories (NSAIDs) however could delay healing much longer and have long-term negative effects on your intestines and colon.

“Inflammation is important because it’s the first stage of healing,” Dr. Gabe Mirkin says. Icing blocks one of the hormones that show up early in the process to trigger the inflammatory response. “The penalty isn’t permanent—it’s not that you’re not going to heal if you use RICE, but the data is now showing you can delay healing by half a day.”

Another major caveat: Like RICE, anti-inflammatories will delay healing. But studies show that unlike RICE, the penalty for using them can be long lasting. In fact, despite their name, anti-inflammatories can actually amp up exercise-induced inflammation to the point where it may damage tissues instead of repairing them, blocking adaptations to training.

So, what should you do?

For non-competitive athletes, using RICE to manage pain is just fine, Mirkin says. Delaying the recovery by half a day isn’t that significant. But competitive athletes who must return to play as quickly as possible “should not be using anti-inflammatories, should not be using ice, and certainly should not be resting, or only resting for 24 hours,” says Mirkin. “You’ll increase healing by movement without pressure.” In other words, if your legs hurt from running, don’t kick back on the couch; go for a stroll or spin easy to keep your blood and its healing agents flowing to your damaged muscles.

When you’re not out training, he recommends eating plenty of fruits and veggies for their flavonoids, or the substances that give plants their color. “Tissues with high levels of flavonoids can help the body protect against the inflammation and oxidative stress all of us go through all of the time just being living, breathing humans,” Nieman says. In other words, “It’ll help make your body’s natural defenses a bit better.”

Most recent comments
  • You’re welcome Shela!;).

    Posted by: Corri Girl 8:38 pm on October 20th, 2014
  • 265#

    Posted by: Rickey 8:32 pm on October 20th, 2014
  • Shela is our winner – I have your card my dear!

    Posted by: Amy 8:06 pm on October 20th, 2014
comments Comments (11)    -
October 18, 2014 at 9:00 pm

Sunday 10/19/14


Rest day



Rise & Grind

A little Sunday morning motivation for you. Does some of this dry-land swim training look familiar?

comments Comments (0)    -
October 17, 2014 at 8:30 pm

Saturday 10/18/14


In teams of 2, complete the following, for time
100 Stone to shoulder (50#/20#)
100 Hand release push-ups
100 Kettlebell swings (53#/35#)
100 Hang power cleans (115#/75#)

Post time to comments.

Isaac cranks out some back squats during the back to back AMRAPs.

Isaac cranks out some back squats during the back to back AMRAPs.

A Conversation About Breakfast Cereals

This hypothetical conversation about breakfast from Charles Poliquin (aka Strength Sensei) is brilliant.

This a typical conversation I have had with someone health conscious about their breakfast habit.

Typical Client : I always start the healthy balanced breakfast

Strength Sensei: Enlighten me.

Typical Client: I usually have a bowl of healthy cereal like shredded wheat, in skim milk of course, and half a banana sliced into it.

Strength Sensei: Why this choice?

Typical Client: To avoid the evil saturated fats you know, I am health conscious you know. Sometimes I substitute either with a low-fat bagel with margarine and honey on.

Strength Sensei: Lets get a few things straight here.

1) Saturated fats are not evil. What fits into the evil category are Hitler, Stalin, chemical warfare, reality shows and ISIS.

2) Most cereal brands have a glycemic index that ranges from 60 to 110. The glycemic index is a measurement of the type or quality of carbohydrates in a particular food, and how fast 50 grams of this carbohydrate raises blood glucose levels, (and consequent insulin secretion and effects produced by the pancreas) as it is digested.

•Porridge (Oatmeal) 60
•Muesli 60
•Special K 70
•Honeysmacks 60
•Sustain 66
•Cornflakes 76

Please note that there are no difference between Honeysmacks and oatmeal in terms of glycemic index.
As a rule of thumb, when seeking fat loss you do not want to eat foods with a glycemic index of above 50.

3) Skim milk is horrendous if you want to lose fat as it has a high insulin load.

4) Bagels are only a great food choice if your goal is to get a butt that qualifies for its own zip code. It has a glycemic index of 72!. They are so good at increasing blood sugar, that a study done on long distance cyclists showed that bagels are superior to Power Bars at raising blood glucose. And they are easier to chew than those poor substitutes for a hockey puck.

5) Margarine (1) is for dorks. It is typically good at spreading arteriosclerosis. No pun intended.

6) Honey may be more natural lets say than some high fructose corn syrup laden jam, it is still a simple sugar.

7) Bananas have a glycemic load of 12, while cherries would have a glycemic load of 3. What’s the Glycemic Load? 
While the glycemic index classifies foods according to how fast 50g of carbs in them raises our blood glucose levels, Glycemic Load indicates how fast a standard portion of a particular food (like bananas) raises blood glucose, and thus gives an indication of glycemic and insulin response.

Typical Client: But skim milk is low in saturated fat!

Strength Sensei: So is Napalm. Skim milk certainly has a low glycemic index, but it has a high insulin index. Now when you combine a high glycemic food with a food with a high insulin load, you are asking your body to increase your cardiovascular risk factors and to age prematurely.

Typical Client:But I read that breakfast cereal is part of healthy and balanced breakfast.

Strength Sensei: Hey, if you believe that, you will also believe that Britney Spears read Leo Tolstoi’s War and Peace cover to cover at age 8.  You want to lose fat, you got to change a few things. One, you got to go for grain-less breakfast.

Typical Client: What about Kashi? Isn’t that healthy?

Strength Sensei: Actually the box it comes in is more nutritious.

Typical Client: What if I switched to organic box cereal?

Strength Sensei: Worse, yes it may have more protein, but the protein is also denatured. Hence, you get more denatured protein than in the standard one. A great way to induce more long term brain damage. Lovely!

Typical Client: I am so stupid.

Strength Sensei: You are not stupid, just misinformed by mass media. Being misinformed does not make you a bad person, just a misinformed one. Even Oprah gets misinformed.

Typical Client: What should I eat then?

Strength Sensei: Very simple, before our meeting tomorrow, do me a favor, and go on my website and read the following article on the meat and nuts breakfast

If you need more information on insulin load, glycemic index, glycemic load etc… please go to

Rick Mendosa does an impressive job with keeping current with all the information surrounding those topics.

Stay healthy,


Most recent comments
  • The 400m run in the middle of the WOD – Was. Not. Funny.

    Posted by: Kristina 9:43 am on October 18th, 2014
  • No, Ben, it doesn’t. You just keep on keeping on with your bad self. If you cleaned up your diet you might lose all your magical powers.

    Posted by: Brooke 5:40 am on October 18th, 2014
  • Does this mean I cant have my LuckyCharms every morning. I just love them so much

    Posted by: Ben 8:56 pm on October 17th, 2014
comments Comments (3)    -
October 16, 2014 at 8:30 pm

Friday 10/17/14


Snatch balance

Snatch grip BTN jerks

Power Hour:
5 Rounds for time
5 Front squats (225#/155#)
40 Double unders
5 Burpees

Post loads and time to comments.

Kaley's ponytail doesn't lie, she's working on a powerful muscle-up transition.

Kaley’s ponytail doesn’t lie, she’s working on a powerful muscle-up transition.

Food Preparation Made Easy: 5 Tips to Turn ANYONE into a Good Cook

I’m always amazed when I hear people say, “I don’t know how to cook.” While I am certainly no gourmet chef, I feel like I can cook a decent meal and that it isn’t that hard. Mostly I followed recipes for a long time and then I started making minor tweaks to the point that I felt confident just throwing my own things together. Sometimes it worked and sometimes it didn’t.

There have been several studies that have shown that one of the best ways to kickstart healthy eating habits is to cook your own food. When you cook it, you are more conscious of what’s in it and what you are putting into your body. When you leave it up to somebody else you’re really leaving it up to chance.

If you just don’t know where to start, the folks over at GMB Fitness wrote a pretty good article that is chock full of all kinds of good tips to get you onto the road of cooking your own meals. Check out the article here:

Food Preparation Made Easy: 5 Tips to Turn ANYONE into a Good Cook

comments Comments (0)    -
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