Workout of the Day
30 Jun 2013
Shoulder press 1-1-1
Push press 1-1-1
Push jerk 1-1-1
Post loads to comments.
A Word of Thanks From Mike S.
(In case you missed the live updates via Facebook this weekend, Mike S. completed his Relay For Life (Solo) yesterday morning. It proved to be as daunting of a task as it sounded, but he persevered and pushed on through knee and foot pain, exhaustion and mind numbing music. KCF came out in full force to support Mike and I don’t think there was ever a moment that he didn’t have another KCF’er at his side. As expected, Mike was very humble about his accomplishment. What he did was amazing, 255 laps, 63.75 miles. This is the message that Mike posted on the private KCF Facebook page yesterday afternoon.)
Feeling pretty beat up at the moment. Sore all over, mentally exhausted, yet somehow I’ve never felt better. It’s hard to put in words the gratitude I feel towards everyone at KCF. The amount of support you’ve all shown me over the last couple weeks has been extremely overwhelming.
This was a cause that meant a great deal to me and for all of you to back me the way you have has been unreal. I’m blown away by the number of people that came out to run/walk with me, it was like I had my own little army there:) I honestly would not have made it to end without all of you at my side, I’m deeply grateful for all your efforts to keep me going.
Not sure of the exact totals yet, but as of right now you’ve helped me raise almost $1200 for The American Cancer Society and with my lap total today we should be close to $1000 for Survive And Thrive as well. I’m so damn proud to be a part of this amazing family, thank you once again for all the love and support.
29 Jun 2013WOD: Rest day Come out and cheer Mike S. to the finish of the Bremerton/Central Kitsap Relay For Life. The walking/running ends at 10am. Would be awesome to have a big KCF support crew to bring him in tomorrow morning. Damn Inspiring Kids Check out this video of 13 year-old Clarence Cummings crushing a 2 [...] Read more
28 Jun 2013WOD: 5000#/3500# Ground to overhead For this workout you will choose the weight and the movement, snatch or clean and jerk. Your goal is to lift a cumulative total of either 5000# (men) or 3500# (women) over your head as quickly as possible. There is one caveat, the first time you let go of the [...] Read more
27 Jun 2013WOD: 5 Rounds for time 10 Squat snatches (135#/95#) 60m sled push (90#/45#) 10 Kettlebell swings 53#/35#) 60m sled push Post time to comments. Friday Night Lights: TBA Paleo Pitfall #1 Today marks 1 week into the KCF Summer Kickoff Paleo Challenge. How are you all doing? There certainly has been a fair amount of [...] Read more
26 Jun 2013WOD: Back squats 5-5-5-5 @ 80-85% of your 1RM Between sets, do 1 minute of max rep double unders and a set of max rep hand release push ups. Post loads and reps to comments. Rock The Vote! Voting season is upon us! The North Kitsap Herald recently launched the 2013 Best of North Kitsap [...] Read more
25 Jun 2013WOD: Romanian deadlifts 4-4-4-4 Then: 5 Rounds for time 200m run 6 Bar muscle ups 3 Deficit handstand push-ups Time cap = 15 min Post loads and time to comments. Too Much of a Good Thing? CrossFit! We love this stuff. We live, eat and breathe this stuff. When we’re not doing it, we’re thinking [...] Read more
24 Jun 2013WOD: Snatch grip Sots press 3-3-3-3 (from the rack) Then: Death by Overhead squat (95#/65#) – 20 minutes Post loads and number of completed rounds to comments. Drills & Skills – The Push-up Yes, you read that correctly, this week’s Drills & Skills session will be on the push-up. You may be wondering why we [...] Read more
23 Jun 2013WOD: 5 Rounds, on the 5 Minutes 400m run 7 deadlifts (225#/155#) 14 box jumps (20″/16″) 21 wall balls (20#/14#) Begin a new round every 5 minutes, if you finish before 5 minutes, rest the remainder of the time. PENALTY for not finishing a round in 5 minutes = 10 burpees (per round not finished) [...] Read more
21 Jun 2013WOD: 2 min Ladder Deadlift (185/135) Burpees Rest 1 min 4 min Ladder Deadlift (185/135) Burpees Rest 2 min 6 min Ladder Deadlift (185/135) Burpees Each ladder starts at 1 deadlift/1 burpee. Post highest round completed for each ladder to comments. Which Deadlift Grip? This is a common question. “Which grip should I use when [...] Read more