Workout of the Day
30 Sep 2012
3 Rounds for Time
30 Kettlebell swings (1.5/1.0)
Post load and score to comments.
Be Prepared for Anything Part 1 – Tough Mudder
[Editor’s note: The beauty of CrossFit not only lies in the day to day gains made in functional movements at the box, but also the ability to pick an activity on a whim and just do it. Not long ago, a group of fearless KCFers took on the Tri Turtle Tri following a “some” to “none” training protocol. All did respectably well as you would expect given the level of fitness attained in their CrossFit training. Following the Regularly Learn and Play New Sports mantra of CrossFit, Eric Pedersen describes the experience of KCFers tackling day one of a non-CrossFit weekend. Stay tuned for Part 2 tomorrow.]
This past Saturday I was fortunate enough to participate in an event which epitomized the teamwork concept that Kitsap Crossfit has always embraced. Thirteen members of Kitsap CrossFit participated in the 2012 Tough Mudder, which was held in Black Diamond, Washington. The Tough Mudder, in a nutshell, is a half-marathon with obstacles. The course was designed by British Special Forces to test strength, stamina, mental grit, and camaraderie. Obstacles consisted of mud, fire, ice-water, 12 foot wall climbs, underground mud tunnels, 10,000 volts of electricity and what seemed like a 50 foot jump into water after reaching the top of a platform and being told by Marines to just jump.
Not all of us were on the same page with the pre-race Mohawks (see D-Lo on Monday) and our team represented various degrees of athleticism. Despite this we all had things to overcome during the three hours it took us to complete the course, be it abilities or fears. Many of us ended up surprising ourselves and everyone else with their ability to overcome a tough obstacle or to provide a boost or a push to one of their fellow teammates. Most importantly, Team Kitsap CrossFit finished the event just as they began – as a team. We stayed together throughout the entire course. We waited for each other to get through, over, under, or in a couple of events, to emerge from an obstacle. And if there was an obstacle that proved too challenging for some to get by on their own, the team came together and helped them conquer the obstacle. No member of Team Kitsap CrossFit skipped or “walked around” an obstacle. In the climactic moment at the very end, everyone hurled themselves up against a quarter-pipe (think very high snowboarding or skateboarding platform) and hurled themselves over, usually with the help of the team.
Special thank you to Shannon Ellis, who has been the most gung-ho of all of our fellow Tough Mudders. As many of us know, Shannon was really looking forward to competing in this event. Unfortunately, her training was cut short by a knee injury. Shannon, nonetheless, was the backbone behind our team and was the loudest cheerleader at the event.
I have never been as proud to be a member of the Kitsap CrossFit family as I was Saturday. The level of teamwork that went into completing this event was enough to make anyone exceptionally proud. I love my fellow Tough Mudders and I look forward to doing this again in May.Read more
29 Sep 2012WOD: Rest day KCF hits Old Mill Days If you are looking for something to do today, come over to Port Gamble for Old Mill Days and watch Ben Morgan, Jordan Sonora and Andrew Neuwirth take on the Toughest Timberman contest. It kicks off at noon with events through 4:00 pm, including a log throw [...] Read more
28 Sep 2012WOD: 6 Minutes to establish a 1 rep max snatch Rest 10 minutes 12 min AMRAP 3 Pull-overs 5 Overhead squats (135#/95#) 200m Run Post max load and number of completed rounds and reps to comments. If You Can’t Hold On More words of wisdom from our good friend Lisbeth… If you can’t hold on [...] Read more
27 Sep 2012WOD: 5 Rounds for time and max load Shankle Complex (3 hang clean pulls + 1 clean + 2 jerks) 30 Double unders Only 1 attempt at the complex per round. Post total for successful complexes and time to comments. Power Hour: “Lynne” 5 Rounds – not for time Max rep bodyweight bench press Max [...] Read more
26 Sep 2012WOD: Lurong Living Paleo Challenge WOD 5 Rounds for time 20 Burpees 20 Kettlebell swings (53#/35#) Post time to comments. Fitness Truth Tv This is pretty cool. I just heard about it. I think I know what I’ll be doing on my occasional free evening. Has to be better than watching reruns of Diners, Drive-ins [...] Read more
25 Sep 2012WOD: “Lauriel” For time: 23 Deadlifts (155/105) 23 Handstand push-ups 23 Back squats (155/105) from the floor 23 Burpees 23 Ground-to-overhead (155/105) There is a 20 minute cap on this workout. Post time and well wishes for Lauriel to comments. Today We Honor & Support Lauriel (From Shawn T.) Today we do a WOD named [...] Read more
24 Sep 2012WOD: Shoulder press 3-3-3-1-1 Then: Alternating Tabata Toes-to-bar Hollow rocks Post loads and reps to comments. Is CrossFit Training Good For Kids? That question is so silly, it makes me think of a quote from Thomas Paine: “The sublime and the ridiculous are often so nearly related, that it is difficult to class them separately. [...] Read more
23 Sep 2012WOD: Lurong Living Paleo Challenge Benchmark “Christine” 3 Rounds for time 500m Row 12 Deadlifts (bodyweight) 21 Box jumps (24″/20″) Post time to comments. KCF 3rd Anniversary Party Recap WOW!!! What an amazing day Saturday was. The turnout for our 3rd Anniversary was OUTSTANDING as the picture above demonstrates. We can’t thank you all enough [...] Read more
22 Sep 2012WOD: Rest day Gorilla Games Preview Not sure if it was the party atmosphere, the competitive spirit of the Party WOD or maybe, perhaps the drinks, but we signed up quite a crew of KCF athletes for the upcoming Gorilla Games at the party yesterday. Take a peek at this video from last year’s event [...] Read more