A couple pictures from RCF's Strongest Man and Woman 4 in 2009. It's TBT on the blog!

TBT- Ready.... - Rainier CrossFit

July 2009- We we're getting ready for our 4th Strongman contest!

Im thinking River float sunday……. BBQ and Softball next weekend. Its going to be 90 this weekend. Figure something water related will be a little more comfortable. haha

Thursday: I. Front Squat 5x3 +5 II. 21-15-9 Push Press (115/85) RX + (135/95) Pistols Push-ups

OGERs!!! WOD for 7/31/14!! 5 Rounds ~ 1 Deadlift (80% of your 1RM) 5 Power Snatch (75% of your 1RM) 15 Burpees

Hey RCF- Josh says he'll make us beer for Strongman if we vote for him. Actually he said he'd make beer, Laurie says go vote for Josh. He's JoshoftheNorth and his song is junk food junkie. He's in a heated battle over a guitar (which he plans to give away if he wins) and needs our help to beat the playground bully (seriously!) Go vote, you need an email address but it's quick. http://www.streetjelly.com/vote

StreetJelly.com :: Voting Booth

Play guitar live online. StreetJelly is online busking: musicians performing live by webcam for tips, just like a street musician would but on the internet. StreetJelly is live music only: no recordings, no mp3 downloads, no video libraries. Watch spontaneous and raw performances, chat with musician…

On Oct 25-26 Kitsap CrossFit will be hosting a two day seminar to teach you the fundamentals of strength training as well as nutrition with Registered Dietician and Crossfit Affiliate Owner, Jeremy Mullins, along with the 2x Arnold Classic Champion in the sport of Olympic Weightlifting and the owner and head trainer of Kevin Cornell Fitness, Kevin Cornell. Cost is $149 and you can register by clicking on "shop" and selecting "Kitsap CrossFit". http://www.kevincornellfitness.com/#!shop/cvbw/!/~/product/category=0&id=35954647

Kevin Cornell Fitness | Olympic Weightlifting | Pittsburgh

Kevin Cornell Fitness' online store where apparel, and training services can be bought.

Here's a little gem courtesy of our friend Yuki.

10 Benefits of Deadlifts You Probably Never Knew

The Deadlift is the simplest weight lifting exercise to perform - and could be the most beneficial.

don't save it for the WOD's - work your goats!

"How to Avoid Scaling All Your WODs: Why Going Rx is Preventing You From Going Rx" by Chris...

“How to Avoid Scaling All Your WODs: Why Going Rx is Preventing You From Going Rx” by Chris NormanByJames BarnumonSeptember 6, 2013inautoregulation, muscle building, performance, powerlifting, strength tipsHave you ever decided not to post your score after a workout because you had to scale or modif…

Notice: Chair massage is canceled for now.... We will let you know when it is available again. Hopefully soon!

Come cheer on WPCF at the Northwest Battle of the Beasts this coming Sunday.

Northwest Battle of the Beasts

Northwest Battle of the Beasts is the premier Northwest crossfit event of the summer. A portion of the athlete registration fees will be donated to the Wounded Warrior Project and Joint Base Lewis McChord's wounded warrior program Fisher House.

REMINDER!!! This SATURDAY the 10AM class will be held at the Meridian Ave Massage grand opening. Even if you aren't working out at 10AM we encourage you to stop by at some point between 10 and 5 and check out the venders, get some grub, and there are even activities for the kids! 21715 103rd Ave Ct E D-401 Graham, Washington 98338

Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, …

7/30/14

Kitsap CrossFit is proud to host the CrossFit Endurance Trainer Seminar on September 13-14. The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.

SEMINARS: CrossFit Endurance Seminar - Crossfit Endurance

Start and end time: 8 am to 4 pm each day with a 1 hour lunch break. Meals: On your own. Other: Possible social gathering and dinner on Saturday night.

A. Mobility B. Warm-up w/ blank bar 10 muscle snatch from the hang 10 hang power snatch 10 behind the neck push press 10 good mornings 1 round C. WOD Teams of 2 A. 300m Team Run 18 muscle-ups (Rx Lite: 40 pull-ups) 300m Team Run 16 muscle-ups (30 pull-ups) 300m Team Run 14 muscle-ups (20 pull-ups) Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200m as a team. 12 minute cap. Rest 3 to 5 minutes (set-up bars for WOD B) B. 40 Hand Release Push-ups 30 Power Snatch …

073014 WOD

Workout for Wed, July 30, 2014 A.) 15-20 Minutes Gymnastics Skill 1st Station: Rope Climbing 2nd Station: Hand Balancing 3rd Station: Muscle-up Practice B.) 3 Rounds - Max Effort 1000m Row Rest as much as needed between efforts ***During Rest, Foam Roll and work on Midline Stability***

Wednesday's WOD

Wednesday 07/30/14

. . Press 5x5 @ 80% WOD . For Time: 2,000 m row 1,000 m run 50 Wallball (14 lb / 20 lb) . . . .

beef tallow ... hmmm ...

How to Heal a Sunburn In Less Than 24 Hours

If you want to know how to heal a sunburn in just under 24 hours, I've got a trick for you. All it takes is two simple, real foods. In fact, because of this trick, I rarely even admit to having a sunburn. In my family, we now call it turning pink. That's because our skin never peels, and instead our…

The WOD has a way of trying to mess with your mind. That's its job. Your job is not to let it.

WarmUp Run or Row 400m 1 Len KneeHigh 1 Len ButtKick 2 Rounds :10 HSH 5 KipSwing 1) 5x3 HangPowerClean; Rest as needed 2) 10 Rounds ForTime 15 PushUp 100m ShuttleRun Cool Roll

ROPE CLIMBS tomorrow peeps! Bring protection! lol

Front Squat + KB Swing and Prowler #legday #strengthtraining

Front Squat + KB Swing and Prowler

Tuesday’s Bridgetown CrossFit WOD is our lower body leg staple. However you may have noticed as your mid-line and upper back get stronger the ‘easier’ this work-out is or you are able to move more weight with the same perceived exertion… [ 42 more words. ]