WOD:

CrossFit Games Regionals Team Event 1
Teams of 4 (2 Men, 2 Women)

For time:
20 Partner deadlifts (455# lbs)
20 Handstand push-ups
20 Partner deadlifts (315# lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455# lbs)
20 Handstand push-ups
20 Partner deadlifts (315# lbs)

Post team name and time to comments.

Derek goes all Dizzy Gillespie on his clean & jerk.

High Tech Paleo

Sounds like a contradiction in terms doesn’t it? High tech hunter gatherer. Well, guess what, it’s 2012 and the Caveman has gone digital. Check out Nom Nom Paleo’s new iPad app. For $5 this app looks like a steal. If you want to purchase the in-app extras it will run you $11, but when you compare that to the cost of an actual cookbook, it’s a damn good deal. If you have never been to the Nom Nom Paleo website, you are missing out. They have easily some of the best looking Paleo recipes I have ever seen. This app looks fantastic…only if you have the iPad2…which we do. Yippee!!!

Nom Nom Paleo for the iPad® from Nom Nom Paleo on Vimeo.

WOD:

Tabata
Rowing (calories)
Ring dips
Pendlay rows (95#/65#)
Goblet squats (53#/35#)

1 minute rest between exercises. Post lowest score for each movement to comments.

Power Hour:
9 Thrusters (165#/110#)
1 Gasser
7 Thrusters
1 Gasser
5 Thrusters
1 Gasser

KCF Athlete Profile – Ellen

Age: 46

Occupation: Full time mom of 3 boys, SpEd sub at NKSD, Middle School Track Coach, HS Swim Coach, unemployed Personal Trainer, Half Marathon HO, Scout Master, Marathon Expo junkie (I sell shirts).

First CrossFit WOD: Bear Complex (Had to go way back in my notes)

First thought after First CrossFit WOD: I am so out of shape and I really could have used heavier weight. Lame.

Before CrossFit I did: Told people how to exercise. Taught aerobics and believed I was doing the right thing. Before that I was a major couch potato!

Favorite CrossFit exercise: Deadlifts, SDHP

Least favorite CrossFit exercise: Anything that involves wall balls, forward rolls and the coaches telling me I landed with my feet too wide (Like I didn’t notice!).

I love Kitsap CrossFit because: It gets me out of my comfort zone (like off the couch). Challenges me to my greatest potential, which was more than yesterday’s! I have great coaches that tell me I landed with my feet too wide (in a nice way). I’ve made some great friends, and I love you all.

Most surprising accomplishment: Doing a perfect Power Snatch (once, but I did it).

Short Term Goals: Getting my lats and triceps stronger so I can do unassisted pull ups and get up on the rings. Ease back into running, biking & swimming

Long Term Goals: Complete the Goofy at Walt Disney World, and STP in one day, and age in at the Kona Ironman.

Hobbies: besides my kids and husband? Gardening, quilting, novice bee keeping, “chicken farmer”.

Favorite food: Paleo: Anything with chicken, spinach & coconut in it. Non-Paleo: Micro brews.

Freestyle: (share something interesting we haven’t covered) I was once a Hooker… in a city league woman’s rugby team.

WOD:

3 x [2 Clean pulls + 1 squat clean]

Repeat for 5 total sets. Rest as needed between sets.

Then:
Work Your Weakness

Post loads to comments.

Jennifer really enjoyed the lunge/burpee workout. Just ask her about it.

Challenge Friendly Recipe: Hood Canal Clams

Some of your friends may wonder why you are depriving yourself on such a restrictive diet. That will hold true whether you are following Zone, Paleo, Whole 30 or some combination thereof. Fact of the matter is, if you are doing it right, you’re not depriving yourself at all. Actually, we eat damn well, if I do say so myself. Here’s one fine example from last night.

Hood Canal Clams with Ginger and Lemongrass

My Mom, aka Tsunami, gave us a big bag of clams that they dug this weekend. Normally I would steam them with some white wine and butter, but since I am going without alcohol and dairy on this challenge, in addition to sugar, I had to do something else. So, based on a tip from my Mom I went this route and it was damn tasty.

Ingredients:
Fresh Hood Canal clams (cleaned well)
Lemongrass
Ginger root
Green onion
Cilantro
Water

Directions:
Thinly chop all of the herbs, except for one big bunch of the cilantro. In the bottom of a large stock pot, place the unchopped cilantro, some lemongrass and ginger. Add about 2-3 inches of water and then add the clams. Sprinkle the rest of the lemongrass and ginger on top of the clams. Cover the pot and crank it up to a medium-high heat. Steam the clams until they have all popped open, about 5 – 10 minutes. Sprinkle the green onions and the chopped cilantro on top of the clams. Replace the lid for 1-2 minutes. Transfer the entire contents of the pot to a large bowl. Place the bowl in the middle of your table and go to town!

WOD:

Push press
5-5-5-5

Then:
10 min AMRAP
10 Burpee box jumps (24″/20″)
5 Chest-to-bar pull-ups

Post loads and number of completed rounds + reps to comments.

Cody nails one of the many clean & jerk PR's that were set at the start of the Spring Clean-up Challenge.

The 20 Percenters
(Great post from CrossFit Hustle in Kentucky)

I want to chat about the “80/20″ rule. I’ve heard it regarding work, lifestyle, relationships, nutrition, training … you name it. And you know what I’m talking about because you’ve said it yourself, “80 percent of the time I [fill in the blank], 20 percent of the time I fudge a little. Ring a bell?

It’s cool. I’m not going to rag on the 80 percenters. Hell, I’m in your boat in about 80 percent of what I do. I want you to know where the real gold is — where those truly dedicated to their goal leap ahead of the rest.

This “80/20 principle” is everywhere.

In a workout, you convince yourself that you’ll just slow down a little bit during the squats and do them faster later. (I don’t know why, but this always seems like a good idea at the time. It isn’t. Go faster now.)

It’s often found in nutrition. Most of the time, you’re spot on. But you fall face first into a bottle of wine and a bag of chips every weekend.

How about relationships? Your partner needs some help and you spend an extra few minutes in the bathroom while they do the dishes.

You get my drift. But think about the potential in the last 20 percent. That’s where success is exponential with every percent. Each extra effort you make in your life puts you ahead of the rest because if they are working hard, they’re most likely doing it 80 percent of the time.

Be the athlete spending time dialing in technique.

Be the spouse taking extra time to give the other rest.

Be the business owner who responds to emails when you’re tired of the computer.

Be the 20 percenter. People can see the difference and you will too.

WOD:

100 Double unders

3 Rounds
21 Wall Balls (20#/14#)
21 Toes-to-bar

50 Double unders

Post time to comments.

Pat demonstrates proper thruster finishing position to the crowds.

Kitsap County Medical Society Family 5K Fun Run

This Sunday, April 29th the Kitsap CrossFit Kids Program will be participating in the KCMS Family 5K Fun Run and Fitness Fair. The event is being held at the Kitsap Fairgrounds and the cost is a whopping $5. In addition to participating in the Fun Run we will also have a booth to hand out information about Kitsap CrossFit and conduct CrossFit Kids demonstrations. We’d love to have a strong KCF showing at the Fun Run as well as at the expo. What a great and affordable way to demonstrate how the fitness we work toward in the gym can be applied to events outside the box. Please consider joining us at the President’s Hall at the Kitsap Fairgrounds this Sunday.