Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

April 8, 2014 at 9:06 pm

Wednesday 04/09/14


Overhead squat
Then 1 set for max reps @ 3/4 BW, if 3RM is >125% BW then use BW

10 Squat snatch (95#/65#)
200m Run

Compare to 06/13/13 and post loads and time to comments.

Nice high elbows, Lara.

Nice high elbows, Lara.

Exercise Most Effective Means For Preventing Dementia

Last week we posted a link to an NPR article that discussed a new study that concluded that exercise improved cognition. Here’s yet more evidence that exercise helps keep your brain healthy. A recent study in the journal PLOS One found that when compared to other lifestyle choices, exercise was the most effective for preventing dementia.

Taking regular exercise is the most effective single lifestyle choice people can make to reduce their risk of dementia, according to one of the most extensive studies yet into people’s long-term health outcomes.

The 35-year investigation, carried out by researchers at Cardiff University, found that consistently following just four out of five key behaviours could reduce dementia risk by 60 per cent, while also cutting the chance of heart disease and stroke by 70 per cent.

For more information on this study click here: Exercise most effective lifestyle choice for preventing dementia, researchers say

Most recent comments
  • Not a great overhead squat day for me. Still feel like I am recovering from 14.5, struggled to keep the weight locked out today. Got 165 for 3 then jumped to 185 and struggled to get more than 1 rep. Only 8 at 135. Felt better with a 5:01 on the metcon.

    Posted by: Dan H. 8:23 pm on April 9th, 2014
  • Good work Ross! 225# on the 3 reps, 6 reps at BW (200#), and 6:15 Rx on the Metcon!

    Posted by: David M. 6:13 pm on April 9th, 2014
  • I almost didn’t come in today because I am terrible at all of these things. But then I said, “Hey, I am never going to be better at these things if I don’t do them. And I want tacos” So I came in and smashed it. 155×3 which is my old 1rm. Then 175×1 PR

    Then 7 reps at #125

    Then 7:22 at #65

    Not great numbers in my book, but I am stoked to have a little more confidence in OHS and Squat Snatches

    Posted by: Ross McCurdy 12:40 pm on April 9th, 2014
comments Comments (3)    -
April 7, 2014 at 8:30 pm

Tuesday 04/08/14


3 Rounds for time
500m Row
12 Deadlifts at BW
21 Box jumps (24″/20″)

Compare to 09/21/13 and post time to comments.


Tonight we proudly kick off our 5th season of Survive & Thrive.

Don’t Pack Up the Slow Cooker Yet

Yes, it was 70 degrees yesterday and it was magical. That doesn’t mean, however, that you should pack up the slow cooker just yet. Is it just me or does the slow cooker feel like winter? At any rate, here are 30 (Whole 30, as a matter of fact) great reasons to keep the slow cooker out all year long.

Meatified: Thirty Whole 30 Slow Cooker Recipes

comments Comments (0)    -
April 6, 2014 at 8:30 pm

Monday 04/07/14


Alternating EMOTM x 20 min
Odd: 3 Squat clean thrusters (heavy!)
Even: 25 Double unders

800m Run Time Trial

Post loads and time to comments.

Diane, a participant in our first ever Survive & Thrive group, works through the "Lauriel" WOD.

Diane, a participant in our first ever Survive & Thrive group, works through the “Lauriel” WOD.

Lauriel’s Memorial Service

The memorial service for Lauriel Luther will be held this Thursday, April 10th at 5pm. The location is St. Olaf’s Catholic Church in Poulsbo:

18943 Caldart Ave NE
Poulsbo, WA 98370

There will be a reception following the service at 6pm and food will be provided.

So that everybody can attend this memorial service, we will not be holding any classes Thursday evening. We appreciate your understanding.

Most recent comments
  • worked up to 2 sets at 175# and then 2:38 (I think) on the run. Held off Big Mike until right at the end. I think he was drafting off of me :)

    Posted by: Dan H. 8:40 pm on April 7th, 2014
  • Worked up to 195# on the 3 squat clean thrusters. 2:55 on the 800m time trial.

    Posted by: David M. 6:12 pm on April 7th, 2014
comments Comments (2)    -
April 5, 2014 at 9:04 pm

Sunday 04/06/14


Rest day

Dave keeps a watchful eye over T-Roy as he recovers from 14.5.

Dance-ish Performance

Agility, coordination, balance, flexibility … check, check, check and check. This is an amazingly athletic “dance-ish” performance.

comments Comments (0)    -
April 4, 2014 at 8:30 pm

Saturday 04/05/14


2 Person teams
150 Wall balls (20#/14#, 10′ target)
100 Pull-ups
50 x 10m Sprint
25 Turkish get-ups (53#/35#)

Reps do not have to be evenly distributed. Only 1 team member working at a time. Post times to comments.

Brian Chontosh standing next to President Bush.

Brian Chontosh standing next to President Bush.

This CrossFitter Deserves the MOH, and We Can Help

There is a new petition circulating to have MAJ Brian Chontosh, USMC (Ret) reconsidered for the Medal of Honor. MAJ Chontosh, better known as just “Tosh” in CrossFit circles, is a dedicated CrossFitter and member of the CrossFit Level 1 Seminar Staff. He also does some other work for CrossFit HQ and is currently training 6x World Champion boxer, Robert Guerrero.

MAJ Chontosh was awarded the Navy Cross, which is the 2nd highest decoration you can receive in the U.S. military. When you read about the heroic actions that earned him this award, you will hopefully agree that he is deserving of the MOH. While it’s not really a consideration for this award, what is even more amazing is that Tosh went back to Iraq the following year and lead his Company through “Operation Phantom Fury”, also known as the 2nd Battle of Fallujah. (click the video link to seen Tosh’s Marines in action).

You can read more about MAJ Chontosh’s experience in this 2012 Stars & Stripes article: “They probably the most horrific days of my life’. More importantly, you can sign the petition to have MAJ Chontosh reconsidered for the Medal of Honor by clicking here: Award Marine Major Brian Chontosh the Medal of Honor

Navy Cross Citation for 1LT Brian Chontosh

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