WOD:

Rest day

Fireman Pat takes a post-Murph seat on the back stoop

All In A Day’s Play

What does your CrossFit training prepare you for?

Get Up. Get Fit. Get Out. from Ryan Decker on Vimeo.

WOD:

For time
50 Wall balls (20#/14#)

21-15-9
Deadlifts (225#155#)
Handstand push-ups

50 Kettlebell swings (53#/35#)

Post time to comments.

This weekend we get to see just how far X & B have come in their CrossFit journey. They are competing as a team at the Cretus ex Duellum CrossFit event in Lynnwood. Good luck guys, just remember the rules if you have a bad day.

Chilly Hilly – KCF Aid Station

Hey KCF Family, we have committed to volunteering at an aid station for the 2012 Chilly Hilly bike ride on Bainbridge Island. The date of the event is Sunday, February 26th and we will be manning the station from 9am-2:30pm. Several members of the Kitsap CrossFit community will be participating in the ride, so this is a great way to support and cheer them on. Put on all your Kitsap CrossFit gear, it is going to be chilly after all, and come help us support this great event. If we get too chilly maybe we can have burpee contests or something, plus that will provide great motivation for the cyclists.  Talk to Coach Brandi if you are interested in volunteering.

WOD:

4 Sets of
4 Barbell walking lunges

Then:
2 Minute drills
L Pull-ups
Wall climbs
Medicine ball cleans (20#/14#)
Rowing (calories)

2 minutes rest between exercises. Post max load and number of reps to comments.

Power Hour:
4 Rounds for time
8 Power cleans (205#/145#)
8 Front squats (205#/145#)
8 Pistol squats
8 Handstand push-ups

Just cuz it's a snow day doesn't mean you can't get your WOD on. Kristina knocks out some weighted sled pulls.

Upcoming Events at Kitsap CrossFit

Nutrition Seminar – Saturday, January 28th from 9am-5pm. Jeremy Mullins, R.D. and owner of CrossFit Thunder and Firebreather Fitness in West Virginia will be our featured guest speaker. Registration is $100 and will include a full day of nutrition education and a WOD. **Note – we will not hold any CrossFit classes on this day.

Paleo Bites Sale – Saturday, February 4th at 9am. This time we are raising funds to support Stephen’s House which is a non-profit organization on Bainbridge Island that provides programs for individuals with developmental disabilities. Brandi’s brother, Christian has benefitted greatly from this organization. Please bring in Paleo friendly treats to sell and bring in a big wad of cash so you can buy some tasty treats and support a great cause.

80′s Night WOD & Party – Saturday, February 11th at 5pm. Come dressed in your favorite 80′s outfit, don’t forget the hair, and hit a fun WOD while groovin’ to classic 80′s tunes. So many great genre’s to choose from: Hair band, New Wave, Preppy Valley Girl, Surfer Dude, how will you pick just one? Bring a dish to share and some refreshments and we’ll make an evening of it.

**All Classes Cancelled Today** Stay home, sleep in, stay safe.

Home WOD:

100 Burpees for time

Post time to comments. Also, send us your favorite snow day photos or post them to our Facebook page.

Santa, checking to see if Shellys SDHP technique is naughty or nice.

Truth, Or Lies

(written and posted by Lisbeth Darsh of CrossFitLisbeth.com)

Life is full of hard truths. So is CrossFit.

Sometimes you win. Sometimes you suck so much they should name a suckage monument after you. Kids on school trips could take their pictures in front of your crumpled, pathetic concrete image. (“This statue is in memory of the Great WOD Disaster of 2011. That extra 20lbs on the bar almost killed her. Survivors still have nightmares about her form at the end. Scary stuff. Kids, don’t let this be you.”)

Nobody will ever love you more than your mother. Not even your partner or your kids or the front squat. Your dog is sure going to try though.

You will love the barbell more than it will ever love you back. (It can’t love — it’s an inanimate object. Stay with me here, people.)

The 10 seconds of rest during Tabata are actually 4. No one’s been able to scientifically prove this point, yet we all know it’s true.

The L-Sit was used during Ancient Roman Times as a punishment for adultery. They put hot coals under the parallettes. This is how “players” first learned to get amazing abs.

When four or more people gather for a WOD, at least one person will be the Whiner. Or the Heavy Sweat-er. Possibly also The Person Who Always Has to Leave Early.

If you eat perfectly at every single meal, get 10 hours of sleep every night, and have impeccable form on every movement in every WOD and the lowest WOD times, and the heaviest weights in every lift, you’re probably a big old liar too.

All joking aside though, there is one hard truth that’s indisputable, if you do CrossFit right: No matter how bad you felt before the WOD, no matter how crappy and terrible and horrendous your day was up until the point that you walked in the gym, you will always feel better after the WOD. Well, at least once you can breathe again. (And don’t slip on that pool of sweat: the Heavy Sweat-er can’t help it, it just flows out of him like a water faucet.)

**Snow Day Update** The morning WOD is on.  We’ll keep an eye on conditions for the evening.  Play it smart though, there is no WOD worth going into the ditch or risking your life for.

WOD:

20 minute alternating ladder of
Sumo deadlift high pulls (95#/65#)
Whip-ups

On minute 1 perform 1 SDHP, on minute 2 perform 2 whip-ups, on minute 3 perform 3 SDHP’s…and so on for 20 minutes or until you are no longer able to complete the required number of repetitions. Post highest completed round to comments.

He's back. We're happy to welcome back Patrick from his 10 month, all-expense paid trip to the beaches of Gitmo.

Paula Deen & Type 2 Diabetes
(by Dan Hollingsworth)

I’m going to preface this with saying that this IS NOT a Paula Deen bashing post. Despite how much her cooking flies in the face of essentially all of our dietary recommendations, I kinda like Ms. Deen. She has a great rags to riches story and she’s just downright likable.

It was revealed today, after many months of speculation, that the queen of southern hospitality and cookin’ has Type 2 Diabetes. She was actually diagnosed with the disease 3 years ago. She says that she kept her disease a secret because she wanted to be able to “bring something to the table.” One could argue that she was looking for a way to not only preserve but even expand her empire. In the clip below she reveals that she is now a spokesperson (yes, that’s a paid position) for Novo Nordisk, a leading pharmaceutical company that produces Diabetes drugs. She also noted that her son has a cooking show that will offer “healthier” versions of her favorite southern meals.

Another interesting point comes up when Deen is asked if her cooking caused her Diabetes. She goes on the defensive and says that there are many factors which lead to Diabetes such as genetics and age along with lifestyle issues such as poor diet and lack of exercise. True statements for sure, and genetics certainly plays a part, but I firmly believe that we are more at risk from the poor lifestyles that we “inherit” from our families than the “bad genes”. Sure, some people can live healthy lives and still end up with Diabetes, but these cases are the exception, not the rule. Lifestyle remains the biggest cause and the best treatment for Diabetes.

The one point that got me the most frustrated during this interview was when she was asked if she would change the way she cooks and eats now that she has been diagnosed with Diabetes. Her response was that she has always endorsed a lifestyle of “moderation”. Her style of cooking can be enjoyed in a healthful manner as long as it is in moderation. Hmmm…you don’t have to think about this for too long to see the absurdity of this statement. Here’s a woman who says that she eats these unhealthy foods “in moderation” and encourages people to enjoy her style of cooking “in moderation”, but yet she has been a Diabetic for 3 years. That’s where moderation will get you.

There is a lot that can be learned from this. I hope that Ms. Deen will make the important changes that need to be made to her lifestyle to get her health back on track. I believe that right now her goals are more focused on monetary gain vice health and longevity, but to each his/her own, I guess. I guess she truly is the “American Dream”. A rags to riches story and she’s looking for the magic pill to keep her happy.

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