WOD:

Deadlift
5-5-5-5-5

Then:
4 Rounds for Time of
50 Double Unders
50 Squats
(12 minute cap)

Post loads and time to comments.

Brigid got a little taste of Christmas in July, Kitsap CrossFit style. Welcome to the community, Brigid.

Failure IS an Option

Who watched the CrossFit Games this weekend? I can tell you that the laptop was fired up and running all weekend long at our household. The free live feed from the CrossFit Games at the Home Depot Center in Carson, CA was fantastic. I may be a bit biased, but I believe it was one of the most thrilling sporting events I have watched in a very, very long time. There was plenty of sitting on the edge of the seat and hollering going on in our dining room, for sure.

Part of what made it so exciting was to see people that we, in the CrossFit community, recognize as Uber Athletes pushing themselves to the point of pure exhaustion and failure. We watched in awe as guys like Rob Orlando and Jason Khalipa struggled on what is, for them, a fairly light snatch weight and we screamed when Rebecca Voigt came just a couple feet shy of completing the final 20′ rope climb of the competition. These are seasoned and well conditioned athletes who were digging deep to find a level of intensity that most humans would never even contemplate.

Is their failure in these events a bad thing? I would argue that it is not. We tell you all on a daily basis that you need to learn to push yourselves harder than you ever have before. It is when you push yourself to the brink of, or maybe just beyond the point of failure that you find out what you are truly made of. Pushing to failure is okay and it is how we grow as athletes, as parents, and as professionals. It goes without saying that pushing yourself to failure does not mean that we throw all caution to the wind and disregard safety, it simply means we that push ourselves harder than we did yesterday. It means that we dig deep and try to outdo ourselves, knowing full well that if we do not, it is okay. We have lived to fight another day and we are stronger and smarter as a direct result of our failure.

WOD:

Rest Day

Make sure you catch the finals of the CrossFit Games going on in Carson, CA.  Catch all the action on live streaming HD video…click here.

Caroline catching a quick post-WOD snooze?

It may not be CrossFit, but this is a pretty darn cool video.  I’d say he displays some coordination, agility and balance for sure.

WOD:

It’s Christmas in July…

“12 Days of Christmas”

1 100 m sprint
2 Clean & Jerk (155#/115#)
3 Chest to bar pull-ups
4 Clapping push-ups
5 Box jumps (30″/24″)
6 GHD sit-ups
7 Ring dips
8 MBC (20#/14#)
9 KBS (1.5/1.0)
10 V sit-ups
11 Wall balls (20#/14#)
12 Broad jump push-ups

If you know the song, then you know how this works.

Compare to 12/19/09 and post time to comments.

Bob is down in Carson watching the Games. Hope he's watching the Masters closely, because he could be giving them a run for their money soon.

Quality versus Quantity
(from the archives (11/14/09)

We are constanstly talking about the differences in quality versus quantity. It rings true for 3 things especially.

Number one: The WOD. We program our WODs to ensure that our members are getting the biggest bang for their fitness buck in terms of what they put into a workout and the expected return. We have said that the majority of our workouts will be in the 5-15 minute range (aside from warm-up/cool-down etc) because that is the timeframe in which you can maintain a level of intensity required to produce elite fitness. Combined with some pure strength and power days and the occasional longer WOD, we can achieve phenomenal fitness. We also harp on form and technique. Without proper form, you are at risk for injury. When you fail to complete an exercise through the full range of motion, you don’t develop the target muscle groups to their full potential. We favor quality over quantity – whiling away 2 hours on your bike or whipping through 50 half-ass push-ups does little for your overall fitness.

Number Two: Your nutrition. We have made it clear that whether or not you decide to go Zone/Paleo or any other change in your diet, we want you to choose quality foods. We can’t stress enough how important it is to clean out the crap – processed foods, highly refined grains and oils can wreak havoc on your body. And lets face it, a good number of us could stand to eat a bit less. If we add higher quality foods into our diet, we will feel better, look better and perform better.

Number Three: Your life. One of the things that CrossFit did for us was to make our lives better. We had to learn to prioritize, plan ahead and make some sacrifices. We learned that anything worth having needed to be earned. We couldn’t expect things to just come to us. We focused on having fun and eliminating things from our lives that were not getting us closer to our goals. We learned that it was better to have a higher quality of life than to have a lot of things. Our CrossFit family has grown over the last two years of our journey. To our far away CF friends at Oceanside CrossFit, we love and miss you! To our new CF friends at Kitsap CrossFit, we are honored to have such dedicated, quality people involved in our program!!!

WOD:

The 80′s Party WOD

7 Rounds of

Sumo Deadlift High Pulls (95#/65#)
Kettlebell Step-Ups (24″/20″ @ 1.5/1.0 Pood)
Knees-to-Elbows

Each round is 90 seconds, complete 30 seconds of work at each station with no break between exercises.  There will be 30 seconds rest between rounds.  One point is given for each rep.

Add your points and post them to comments.

(Don’t forget, the 80′s party begins immediately following the 5pm WOD.  Come dressed in your totally rad 80′s fashion and bring a dish to pass for the potluck)

Christian, another recent graduate of the Kitsap CrossFit Fundamentals Program.

Let the Games Begin

Today is the day that CrossFitters around the globe have been anxiously awaiting…the start of the CrossFit Games 2010.  This year CrossFit steps into the biggest stage it has ever seen, The Home Depot Center in Carson, CA (think LA).  The individual competitors will be gunning for a grand prize of $25,000 for the top male and top female.  There will also be a team competition and new this year a Master’s Division.  The format of this year’s Games is also a bit different.  The competitors have no idea what faces them.  They don’t know how many events there will be and they don’t have any clue what they might entail.  They will find out what the WODs will be about 1 hour before each workout begins.  Is that a test of true fitness or what?  Now that you have heard about it, I bet you are bummed that you can’t be there (I know I am).  Well, don’t fret too much because all the action will be streamed live for free, so you can catch the excitment as it unfolds.  This is sure to be a momentous weekend in the history of CrossFit, can’t wait to see what happens.

WOD:

Back Squat 3 Rep Max

Then:

7 min AMRAP
25 Double Unders
5 Handstand Push-ups

Post max load and number of rounds to comments.

Who doesn't love a good Tabata ring row?

Amazing CrossFit Success Story

We just stumbled across this unbelievable success story which is occurring just across the water at CrossFit Seattle. Dave Werner, the owner of CrossFit Seattle has done an amazing job. He has plenty of experience, as CrossFit Seattle just happens to be the first ever CrossFit affiliate (back then it was called CrossFit North). The Story of Jules Marsh, is beyond inspiring and it goes to show just what you can accomplish if you put your mind to it. I can’t encourage you enough to read Jules’ story. Take inspiration from it. Look inside yourself – are you doing all the things you should or could be doing to improve your health? Are you really committing yourself? Once you do, the sky is truly the limit. Jules is CrossFitting proof of it!