WOD:

“Bumper Plate Medley Run”
2 Rounds for time with a 45#/25# plate:
run to 1st corner
20 push ups on your plate
OH walking lunges to 2nd corner
20 squat cleans
run to 3rd corner
20 push presses
OH walking lunges to 4th corner
20 squats

5 minute rest
1 set of max rep hand-release push ups
100 Double unders (completed in as few unbroken sets as possible)

Post time to comments.

Please join us in wishing Lara a speedy recovery and a quick return home from her unexpected hospital stay.

Fix Your Squat

Chances are you have all done each one of these drills at least once before during a KCF warm-up. There is no such thing as the perfect squat. Each and every one of us could benefit from spending some time fixing our squats. They are the most fundamental and arguably the most important exercise you can do. Check out this post from Breaking Muscle on Squat Therapy: 4 Drills That Will Improve Your Squat.

The fact of the matter is, the more time you spend in ‘therapy,’ in other words in these positions, the better your squats are going to look and feel. They are perfect to include in your warm up – even better if you do more than one (you’ll find your second one feels better than your first). Squat therapy sessions can just as well form part of your active recovery on rest days, or simply if you’re bored at work.

The four drills are:
The Wall Squat
The Goblet Squat
The Bar Squat
The Pole Squat

WOD:

1 Round, For time
10 Shoulder press
15 Overhead squats
20 Push press
25 Front squats
30 Push jerks
35 Back squats

Men’s weight = 115#
Women’s weight = 75#

Post time to comments.

McReister butterflies his way to a chest-to-bar pull-up.

High School Summer Strength & Conditioning

This Summer, Kitsap CrossFit will offer it’s 3rd Annual High School Summer Strength & Conditioning Camp. This camp will last 9 weeks long and will be a perfect lead-in for athletes entering the fall sports season.

The Summer S&C Camp will run ver similarly to our current after school program. Nearly every class will start with a strict strength or power movement and will conclude with a high intensity conditioning WOD.

Even if your kids aren’t involved in Fall sports, this camp will be a very beneficial program. The fitness gained over this summer program will have lasting results that your child will benefit from for a long time to come. We will also provide information on nutrition and proper diet for athletics as well as daily life.

For more details on the camp, check out the HS Summer Strength & Conditioning Camp page on our website.

WOD:

“Narwhal vs Grumpy Cat”
30 min AMRAP
200m Run
15 Air squats
9 Pull-ups
3 Skin the cats

This WOD is a “You Be The Coach” submission from Brooke H. Post number of completed rounds to comments.

Can’t decide if Brooke is more Narwhal or Grumpy Cat?

Speaking of Skill Work

Don’t forget, Wednesday nights at 7pm is our new Drills & Skills class. This Wednesday will be Pose Running Technique drills with Dan.

Lisbeth Darsh recently wrote about a “skill” that many of us could use a little practice with. Check out one of her recent posts and tell me if you have ever found yourself in a situation where maybe you have said just a little bit too much about CrossFit. What did you do about it?

Skill Work You Might Need

We can be a bunch of jackasses. No, seriously, we can.

We get all caught up in our CrossFit world like it’s the ONLY thing that ever matters, ever mattered, ever can matter. We love CrossFit so much that we think everyone must, and perhaps there is something deficient with someone we know because they don’t love/understand/value/treasure CrossFit.

Well, that’s kind of stupid. CrossFit might be the best thing since the invention of the wheel, but that doesn’t mean everyone has to do it — or even sit there and listen while we talk about how CrossFit is actually better than the wheel. If you find yourself in this situation — droning on while your non-CrossFitting friend (is that an oxymoron?) sits there, eyes glazed, bored out of their mind, sick of hearing about your deadlift PR — do this one simple step. Take it quickly and without hesitancy, like a really great power clean. Get your feet right, get your grip right, breathe in, and … SHUT UP.

I know, I know. Crazy advice, right? It’s hard. Definitely an advanced skill. Some of you might have to scale it — talk a little less, maybe whisper, or perhaps just walk away outright. But it’s a skill we all need to master, just like rest days or wearing a non-CrossFit shirt once every 3 years. Because there are people in our lives who are worth keeping even if they don’t CrossFit (bear with me here) and — get this — they actually have shit THEY care about too. (I know — wild, right? I didn’t believe it either when I first heard that. Blew.My.Fucking.Mind.)

So, friends, practice this skill today. Maybe tomorrow too. It’s important, like double-unders. You could save a friendship, or your own life. Just stop talking. For a little while, at least …

Next: How to Put Down Your Phone for an Hour.

WOD:

Overhead Squats
3-3-3-3-3

After each set of squats perform 5 muscle-ups, 5 bar muscle-ups or 5 pull-ups & ring dips.

Post loads to comments.

KCFEndurance WODs: Week 17

Jennifer prepares to kick her toes to the bar.

If Ron Finley Can Grow A Garden, So Can You

This is a fantastic piece from Ted Talks about a man who grows gardens in the most unlikely of environments, South Central LA. You are probably aware that South Central (now South LA) is one of the most hostile environments in the country. I’m not just talking about the gang violence, but I’m talking about the general attitude of people who live there and of the stereotypes that those of us who do not live there hold onto.

By planting gardens in South Central, Ron Finley not only brings fresh produce to those who would not otherwise have them, he also educates his neighborhood on the importance of eating real food. He helps the people of his notoriously violent neighborhood reconnect. This is a really powerful project.

Here’s one of my favorite quotes from this video. I think I may have to have our girls help us plant a garden to see if I can get them to eat salad.

“If kids grow kale, kids eat kale. If they grow tomatoes, they eat tomatoes. But when none of this is presented to them, if they’re not shown how food affects the mind and the body, they blindly eat whatever you put in front of them.”

WOD:

Rest day

Coach Derek hits the deck after the sled pushes.

Save Olympic Wrestling

One of the oldest sports in the world is under attack. The sport of wrestling may potentially be eliminated from the Olympic Games in 2020. This is disturbing to me on many levels. As a former wrestler it’s very personal but I believe there is another, more important reason to support Olympic Wrestling as well as other non-mainstream events in the Olympics.

The Olympic Games are the grandest stage for sports like wrestling. Other popular Olympic sports like Basketball and Tennis are just a “fun event”, but the athletes in those sports are really working toward events where they will take home millions of dollars. The Olympics aren’t a lifetime goal for an NBA star. Wrestlers and athletes in other non-mainstream events sacrifice nearly everything to be the best in the world in their own sport. Hell, the winner of the, now 7 year-old, CrossFit Games takes home more money than a world champion wrestler will.

It’s unfortunate that the Olympic Games has fallen prey to the same problem that dominates all big time sports and that is greed. Wrestling doesn’t draw as much ticket sales as Basketball, I get that, but don’t take away the only big stage these athletes have. They have earned it and they deserve the right to be there.

Please watch this video and then sign this petition to #SaveOlympicWrestling.