Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

July 17, 2014 at 8:39 pm

Friday 07/18/14


3 rounds, each for time:
500m row
10 Hang power cleans (225#/135#)
10 One arm dumbbell snatches (70#/45#)
60m Sled push (90#/60#)
5:00 rest between rounds

Power Hour:
1 round for time
20 deadlifts (315#/225#)
40 Pull ups
4 Rope climbs
20 Ground to overhead (165#/105#)

Post times to comments.

Straight knees and pivoting on her butt. Jen T is putting on a V sit-up clinic.

Straight knees and pivoting on her butt. Jen T is putting on a V sit-up clinic.

14 Year-Old Poised to Set New Weightlifting Record

CJ Cummings is a kid on a mission. This 14 year-old weightlifter from South Carolina is putting up some ridiculous numbers. He just recently missed setting a National Record in the clean & jerk at 153 Kg, that’s 337 lbs. to you and me. Oh, did I mention that he only weighs 137 lbs? CJ will get another opportunity at that 153Kg C&J this weekend when he competes at the USA Senior National Weightlifting Championships.

By the way, toward the end of the video, don’t just watch him perform that last lift, but listen to him perform that last lift. CJ is a “hip cleaner”. He pulls that bar all the way into his hip, makes contact with the bar and then drives his hips vertically before pulling himself under the bar. That is what you all should be aiming to do today on your hang power cleans.

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Most recent comments
  • 5:13, 4:10, 6:10 rx. Not sure if my round start or finish times were off as I was all over the board.

    Posted by: X 11:02 pm on July 18th, 2014
  • Rickey, based on those times, I think you do just fine with the hang cleans. 5:22, 5:18 and 5:45 for me at 185# on the hang power cleans. That was a gnarly one.

    Posted by: Dan H. 7:29 pm on July 18th, 2014
  • 5:10/5:18/5:24RX 225# hang cleans and I just do not get along!

    Posted by: Rickey 7:15 pm on July 18th, 2014
comments Comments (3)    -
July 16, 2014 at 8:30 pm

Thursday 07/17/14


Cycle Jerks
Work up to a 5 rep max touch and go push jerk
Work up to a 3 rep max touch and go split jerk

Post loads to comments.

In this heat, it's important to stay hydrated ... even while squatting. Just ask Nick.

In this heat, it’s important to stay hydrated … even while squatting. Just ask Nick.

How Much Should You Drink?

This is a great and important question and my response to it has evolved over the years. Back in the days that we were just doing endurance sports the mantra before, during and after a long training session or race was, “Drink at every possible opportunity. Drink before you get thirsty and avoid dehydration at all costs.”

On it’s face, that seems like logical advice. If you have ever seen someone in heat exhaustion or heat stroke you know you don’t ever want to experience that. So, it makes sense that the best way to avoid it is to stay hydrated, right? Well, maybe not. Tim Noakes, a noted exercise science researcher and avid ultramarathoner says that heat exhaustion/stroke and dehydration aren’t as related as we might think.

When Dr. Noakes ran his first marathon the only aid station was at mile 20. Back in that day they were advised not to drink. He then spearheaded the crusade to get folks to drink more and drink often. He now believes that the advice to drink often can actually cause more problems than it prevents.

You shouldn’t relate overheating to dehydration. You overheat when you run too fast. That’s the key. You don’t overheat because you become dehydrated. The brain’s too clever. If you’re not going to drink, the brain will slow you down, and that will lower your body temperature, not raise it. So, we’ve got some great studies where we look at people running half marathons, marathons, short ultramarathons, and long ultramarathons. The longer the race, the lower the temperature, because they are running slower. Their levels of dehydration are pretty much the same whatever distance they run.

So, if drinking too little isn’t the problem, what the issue with drinking too much. If you drink too much water you essentially dilute the concentration of salts (electrolytes) in your blood, this is called hyponatremia.

But what happens in hyponatremia is that, for some reason, the brain interprets that the person is dehydrated and secretes the antidiuretic hormone. As a consequence, that prevents all urine production. Although they are sweating, they may be sweating at a rate of 20 ounces per hour, but they are drinking at a rate of 40 ounces per hour. Every hour they are accumulating 20 ounces. You can do that for a couple of hours, but once you’ve accumulated about 60 to 80 ounces of water in your body, all of your tissues become bloated, and the organ that becomes most affected is the brain.

How much should you drink, then?

That’s a great question, because it wouldn’t be any different from the advice that I’d give to anyone else. It’s listen to your body, and your body will tell you. It’s very important to make this point. There’s now evidence to suggest that if you drink ahead of thirst, that if you drink ahead of the signs, your performance will be impaired, just as it will be impaired if you drink less than you should at thirst. Thirst is your body trying to tell you, Listen, I need fluid. If you don’t replace that fluid, I’m going to slow you down until you drink. Only when you drink am I going to allow you to perform optimally again. The brain, unfortunately, can’t tell you that when you overdrink, you’re going to go slower. So you don’t pick up the messaging. You just go slower without realizing it. It’s very important.

It’s important to note, that this advice is in regard to endurance events. For a typical CrossFit class or workout, you really don’t have to worry about hydration/dehydration/hyponatremia. If you get dehydrated during a CrossFit workout it’s because you were significantly dehydrated before the workout even started. When you feel the need to stop and drink during a WOD, it’s really you just wanting a break from the mayhem. There is no physiological benefit to taking a sip of water during a 15 min. WOD. If you do drink during a WOD, you don’t have to worry about developing hyponatremia, however, that comes from drinking  excessive amounts of water over a fairly long period of time.

You can read more about Tim Noakes thoughts on hydration in this interview: TIM NOAKES ON THE SERIOUS PROBLEM OF OVERHYDRATION IN ENDURANCE SPORTS

**Author’s Note** You’ll notice that Nick is drinking WHILE working out, so the previous implication that drinking during a WOD equates to taking a break doesn’t apply. He’s working and drinking at the same time. Strong work, Nick.

Most recent comments
  • 190# x5 on the push jerks. Then 205# on the split jerks, not touch n go, though. Fun working with you tonight, Nick. Thanks for the push.

    Posted by: Dan H. 8:49 pm on July 17th, 2014
  • 5x push jerk: 185#
    3x split jerk: 195# … Almost got 205# three times

    Posted by: Nick R 6:57 pm on July 17th, 2014
  • Ha, thanks! I learned this trick in Charleston. Heat is a major factor there from late April to early October. I usually only try this if the WOD is 30+ minutes. (I was probably a bit dehydrated coming into this one though … It was the hotshots 19 on the 4th)

    Posted by: Nick R 5:56 am on July 17th, 2014
comments Comments (3)    -
July 15, 2014 at 8:24 pm

Wednesday 07/16/14


“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 Pistol squats
7 Ring dips
8 Medicine Ball Cleans (20#/14#)
9 Kettlebell Swings (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. Sing it in your head, just to be sure. Compare to 12/12/13 and post time to comments.

You just gotta love our CrossFit Kid artists.

You just gotta love our CrossFit Kid artists.

A Cheat By Any Other Name is a What?

Here’s an interesting article from the blog, Paleo Leap: Should I Take a “Cheat Day”. In the post they ask 2 questions: 1) Should you have a cheat meal if you follow the Paleo Diet? 2) Should you call it a “cheat”?

On the first point, I totally agree with them. There are those who go Paleo and that becomes their absolute lifestyle and they never stray from it. That is fantastic. If you are getting what you want out of your diet and it works better for you to remain 100% true, great go for it. Personally, I know I feel better when I follow a more strict diet, but I also know and every once in a while I am going to splurge and in the long run, I’m still better off than a really high percentage of our society. So, I’m okay with an occasional “cheat”.

Now, to the 2nd question, should you call it a “cheat”. Again, I think this is a personal thing. For me, calling it a cheat is just calling it what it is. I don’t put any special thought into it, it doesn’t weigh me down, I don’t get all emotional about it. If using that word causes you some anguish, by all means call it something else. Just understand that calling it something else doesn’t change what it is. It’s a stray from what you know to be a better way for you to eat. Don’t stray too long or else you may suffer some unsettling consequences.

Most recent comments
  • My favorite WOD at KCF thus far! 33:05rx

    Posted by: Dave W 7:42 pm on July 16th, 2014
  • 30:55 Rx.

    Posted by: David M 6:44 pm on July 16th, 2014
  • 34:47 Rx … First time doing this WOD! That was fun

    Posted by: Nick R 6:44 pm on July 16th, 2014
comments Comments (6)    -
July 14, 2014 at 8:18 pm

Tuesday 07/15/14


3 person team WOD
5 Rounds for total reps of:
1:00 Max rep bench press (135#/95#)
1:00 Max rep Russian twists (45#/25#)
1:00 Rest, spotting the bench press

Post total reps to comments.

Cynthia with a solid front rack position, prepares to overhead with the bar.

Cynthia with a solid front rack position, prepares to overhead with the bar.

Tips to Improve Your Bench Press

Most recent comments
  • Hi to all, how is the whole thing, I think every one is
    getting more from this website, and your views are nice designed for new users.

    Posted by: Xtreme Antler Muscle 11:02 am on July 28th, 2014
  • My team (Mike, Brad, Brian, and Myself) got 1440Rx on the WoD. Then, I did one of the 2014 CrossFit Games WoDs. 3000m Row, 300 Double-unders, and 3 mile run in 49:54 Rx.

    Posted by: David M. 6:30 pm on July 15th, 2014
  • Team Cake (it was either cake or death)
    921 in a team of four (we had a goblet squat station)
    I got 246 Rx

    Posted by: Nick R 6:00 am on July 15th, 2014
comments Comments (3)    -
July 13, 2014 at 8:45 pm

Monday 07/14/14


20 min to establish a 2 rep max Overhead squat

“POWER Nancy”
5 Rounds for time
400m Run
15 Power snatches (95#/65#)

Robb and his friend Chris at the finish of the One Day Seattle to Portland. Robb was one of 4 Kitsap CrossFitters to finish this year’s STP ride.

Improving Overhead Squats From the Ground Up

Do you struggle with overhead squats? You’re not alone, it’s probably one of the most despised movements we do. Most folks who struggle with overhead squats are plenty strong enough to do the movement. Most lack good mobility to get into the proper position. If you ask most people what is limiting their overhead squat the number one answer is likely going to be their shoulders. Some may say it’s their thoracic spine or possibly their hips. How many of you have looked all the way down at your ankles, though?

Watch people who are good at overhead squatting and what you will see is that there is more ankle dorsiflexion required in overhead squats than in all the other types of squats. So, if you are struggling with overhead squats, you may need to mobilize your shoulders, thoracic spine and hips, but your biggest issue may your ankles. Here’s a Mobility WOD that addresses this issue. Give it a shot today before trying your squats and see if it helps you out.

Most recent comments
  • 245#x2 on the OHS
    16:56 on Power Nancy – 5RFT – 400m row & 15 power snatch at 105#

    Posted by: x 1:40 pm on July 15th, 2014
  • #163 for 2rm-15.47min for Power Nancy. Hard mentally to keep pushing through on those 400m runs!!

    Posted by: Janet 10:09 am on July 15th, 2014
  • 250# on the 2RM overhead squat. 17:12Rx on Power Nancy. The heat was killer.

    Posted by: David M 5:56 am on July 15th, 2014
comments Comments (5)    -
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