Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

April 13, 2014 at 8:30 pm

Monday 04/14/14


1000m Row
50 Thrusters (44#/33#)
30 Pull-ups

Compare to 11/28/13 and post time to comments.

Chris L.

Chris L. has his laser beams (elbows) pointed right at you.

The Incredible Edible Egg

We all know how Coach Chris feels about eggs, but for the rest of us, these wonderful edible ovals are a staple in our breakfasts as well as other meals throughout the day. According to food writer Michael Ruhlman, we’re likely not cooking them properly. Ruhlman had this to say in a recent NPR interview:

But often, Ruhlman argues, we don’t treat our eggs very well. Take scrambled eggs. “It’s one of the most overcooked dishes in America,” he says. “We kill our eggs with heat.”

In his new book, Egg: A Culinary Exploration of the World’s Most Versatile Ingredient he explains how to properly prepare dozens of egg dishes from hard boiled to bernaise.

Personally I think that the hard boiled egg is one of the most underrated “recipes” of all time. I have tried nearly every preparation technique ever described and have yet to find a truly consistent way to make a hard boiled egg that doesn’t stick to the shell. I may buy this book just for that simple recipe.

What’s your favorite egg dish?

Most recent comments
  • 7:15 Rx. 19 seconds slower than my PR.

    Posted by: David M. 5:55 am on April 15th, 2014
  • 7:24 Rx… Not quite a PR

    Posted by: Nick R 9:24 pm on April 14th, 2014
  • Pickled eggs with cold beer.

    Posted by: Richard L. 6:19 pm on April 14th, 2014
comments Comments (3)    -
April 13, 2014 at 3:33 am

Sunday 04/13/14


Rest day

Billy "recovered" from his Caribbean cruise by popping in and hitting 14.5.

Billy “recovered” from his Caribbean cruise by popping in and hitting 14.5.

comments Comments (0)    -
April 11, 2014 at 8:32 pm

Saturday 04/12/14


Push press
Then 1 set for max reps at 80% of highest load from above

4 min AMRAP
4 Kettlebell swings (53/35)
4 Goblet squats (53/35)

Post loads, reps and rounds to comments.

That's a very disciplined elbow position that Heidi is showing off.

That’s a very disciplined elbow position that Heidi is showing off.

Creamy Chocolate Avocado Smoothie

Tomorrow the weather is supposed to be absolutely gorgeous. We’re headed straight into smoothie weather. When I was on the STENNIS, Amy met me in Dubai during one of our port calls. We had some great food on that trip and one of the things that really stuck with me was an avocado smoothie. I ordered it only because it sounded so odd. I honestly didn’t think it would be that good, but it was actually delicious. The one we had wasn’t chocolate, but this recipe from Against All Grains does look tasty.

8 ounces almond milk
½ cup crushed ice
1 ripe banana
3 dates, or 1 tablespoon honey
½ avocado (about ¼ cup)
2 tablespoons raw cacao
2 tablespoons almond butter
1½ teaspoon golden flaxseed

comments Comments (0)    -
April 10, 2014 at 8:56 pm

Friday 04/11/14


5 Rounds
60m Sled push (90#/60#)
Max rep strict pull-ups
Rest as needed between rounds

Power Hour:
for time
30 Hang power cleans (225/155)
4 Burpees EMOTM

Post times to comments.

Coach X, One Step Closer to Being A Professional Athlete

You may have seen some of the buzz on Facebook last weekend, but for those who haven’t, Coach Chris put up a good showing at the NPFL Combines. What’s the NPFL? It’s the National Professional Fitness League. Think team CrossFit style competitions held in arenas with with athletes being drafted by 5 teams around the U.S.

Last weekend, “X” competed at the L.A. Combines and put up a good enough showing to be invited to the final combines in June. If team managers like what they see, he could be drafted onto a team. The teams will then compete against each other in a 8 event season much like the NBA or NFL.

Check out the video below to see “X” hitting a good snatch and some of the other impressive lifts from the other 40+ year olds at the combines.

Most recent comments
  • Way to go Xtra:)

    Posted by: Corri Girl 6:45 am on April 11th, 2014
comments Comments (1)    -
April 9, 2014 at 8:20 pm

Thursday 04/10/14

**Schedule Reminder – All evening classes are cancelled tonight**


“Big Mike”
31 min AMRAP
6 handstand push-ups
1 Rope climb
7 Burpee box jumps (24″/20″)
1 Rope climb
9 Toes to bar
8 Medicine ball cleans (20#/14#)
2 Muscle-ups

Compare to 06/17/13 and post number of completed rounds to comments.

Lauriel would say, "Snatching is faster than clean and jerking." So, Colin snatched all 23 reps of the ground to overheads.

Lauriel would say, “Snatching is faster than clean and jerking.” So, Colin snatched all 23 reps of the ground to overheads.

Limited Only By Your Imagination

A big frustration is when folks have an injury or something that keeps them “off their feet” for a bit and the first thing the Dr. tells them or the first thing they think is, “No CrossFit for xxx amount of time.” Remember, CrossFit is infinitely scalable. The scaling and modification options are almost endless. Here are 3 examples of folks who are finding end-arounds and getting it done:

Kendra Bailey

Kyle Maynard

Gustavo Marquez Jr

Most recent comments
  • You guys always have the best content/motivational stuff on the web. Amazing. I lurk daily.

    Posted by: KD 8:34 pm on April 10th, 2014
  • I am unable to attend Lauriel’s memorial today:( I will be thinking of all of you and will be there in spirit.

    Posted by: Corri Girl 8:31 am on April 10th, 2014
comments Comments (2)    -
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