Monday 8/18/2014: Our New Mobile-Friendly Site!

Notice anything new here? I just finished giving our website a face lift–including a new mobile-friendly design! (I knew those old software skills would come in handy somehow.)

Let us know what you think of the new website look in the comments below (now that you can actually see the comment box on your phone).

In other news, we’re going into our final deload week of this cycle, which means that while you’ll still have challenging conditioning workouts, we’re taking a break from going heavy with our regular strength progressions, and instead will be emphasizing smaller accessory movements.

Next week we’ll be testing those lifts you’ve been working on, so take care of your body this week and be fresh for next Monday.

And what better way to refresh yourself than to join us for Kindred’s Camping Trip at the beach this weekend?

Remember: our Friday evening and Saturday morning classes are cancelled this week due to the camping trip.

Next week, our new expanded class schedule begins. I’m dying to see who shows up for the 6:30am class! ūüėČ

Workout of the Day


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Throwback Thursday: The Kindred Holiday Resource Guide

A quick reminder–TOMORROW¬†morning (Friday¬†12/6)’s class will be an Open Gym WOD at 6:00am. There will be NO class at 8:30am. Also, for this Saturday only (12/7), class is cancelled. Check out the Kindred calendar for our modified class schedule over the next week.

“Throwback Thursday”–it’s not just for Instagram anymore.

We’re all in this strange limbo right now between Thanksgiving and Christmas/Hanukkah/New Year’s Day, and let’s be honest: it’s easy for these weeks at the end of the year to wreak havoc on our fitness goals, and even worse, on all the progress we’ve already made. What’s a CrossFitter to do?

Enter the Kindred Holiday Resource Guide. We first introduced it last year, and we hope it helps you find a balanced approach to your health this holiday season.

The bottom line? Don’t try to be perfect–AND don’t completely give up, either. Read the guide for more free advice and encouragement.

Better yet, print it out and bring it with you to your mother’s (or sister’s or friend’s) house. It’s got plenty of simple travel workouts inside to keep you moving, even as you celebrate the holidays with your loved ones.

Jeff and I are about to go off on a honeymoon of sorts in Cabo (best wedding gift EVER–thanks sis!) Jeff might not know it yet, but I’ll be challenging him to a WOD or two or three while we’re there!

Speaking of celebrations–we’ve had a LOT of birthdays to celebrate this season too…HAPPY BIRTHDAY to all our November/December babies (Eric B., Ali, Dewey, Sheila, Casey, Gelda, Vani, Bryan, Jojo, Rike, Kristin, and Lance)!! We’ve even got 2 CF Kids birthday boys too–Jayden and CJ. Another year older, another year stronger and wiser. Keep up the great work everyone!


Ali showing the tire what’s what.


This girl is STRONG–Kris doing 1.5 pood American kettlebell swings for the first time!


Rike’s wearing Superman socks. ‘Nuff said.


Lance left it all on the table at the CSV Philippines Fundraiser event.


Eric sure does love his CrossFit! Or maybe he’s just happy he got to class on time and avoided the 20-burpee tardiness penalty for once. Congrats on turning 21!


Vani is not only getting stronger at the box, but this guy knows where the party is too!


Bryan’s consistency is paying off in his workouts; he’s becoming a great role model for his fellow CrossFitters.


That pistol squat looks legit, Jojo!


Sheila quickly graduated to 20-inch box jumps after her first couple weeks of CrossFit.


What a great birthday month–getting Rx’d toes-to-bars AND pullups for the first time, and getting a 193-lb front squat PR. Amazing work Gelda Gigi!


Casey didn’t let a prior injury stop her from staying in shape. Her willingness to get creative with modifying workouts is a testament to her dedication.

We’ll miss you all next week…we can’t wait to get back and celebrate with you at the 2nd annual Kindred Holiday Party on December 21st!

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My Sleep Chronicles

Thanks to my graveyard shift side job, I involuntarily turned myself into an informal sleep study guinea pig this past month.

Jeff Muya burpees

Sleep deprivation and burpees…not a great combo.

Over the last several weeks, I’ve averaged 4.5 hours of sleep per day, including weekends. Although I felt exhausted, I somehow convinced myself that I could get by on this amount of sleep, because it seemed I had no other option aside from shirking my responsibilities to either CrossFit Kindred or my side job.

June Stolan digging deep on the prowler

It all came to a head 2 weeks ago, when all the sleep deprivation caught up to me and I slept through 2 alarms running continuously for 4 hours (I’m sure my neighbors LOVED me). Thankfully, Cindy was able to cover my classes–and just as importantly, I got 8.5 hours of unbroken sleep for the first time in weeks.

Boy, did I feel a difference! I realized I’d been fooling myself to think I, or ANYONE, could function optimally on less than 7 or 8 hours of sleep.

And I’m talking about 7 to 8 hours of uninterrupted sleep. I’ve tried playing the sleep-4-hours-here, run-some-errands, sleep-4-hours-there game. The verdict? It just doesn’t work. The brain and body need time to slip into deep sleep–where the magic happens. Especially if you do CrossFit like me.

Don’t be in denial like I was.¬†Educate yourself by reading this NY Times article. As extreme as my example is, most of us cheat ourselves out of sleep in some way or another these days. My experience fits the article’s description to a tee, from the weight gain and increased appetite, to the lack of focus and mood swings (just ask Cindy about it! lol).

So, if you’ve been eating well and training hard, and you still find your performance and/or weight-loss goals plateauing or even declining, maybe it’s time to check in on your sleep habits.¬†Are you consistently getting 7-8 hours of quality, unbroken sleep?

Huong, Ali, and Ojae doing burpees

Thankfully, I’m taking my situation into my own hands. I managed to get my side job transferred to the swing shift starting this Monday, while still getting to coach some of my favorite weekday classes at Kindred.

And yesterday, Cindy and I began a 90-day personal experiment using the new Primal Blueprint 90-Day Journal¬†we have in stock at the Kindred Store.¬†The book is guiding us each through some “n=1 experiments” to change, test, and improve our diet, exercise, and sleep habits using Primal principles. (Read Mark Sisson’s description of the journal here).

We’ll post an update on how it went in a few months! In the meantime, if anyone wants to join us, let us know.

Now it’s your turn. Share in the comments below: What sleep habit could you break today that would have the most positive impact on your performance and your quality of life?

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GPTV Is Here!

Genetic Potential TV–a new web TV show with Kelly Starrett and Brian McKenzie (mobility and running gurus in the CrossFit universe, respectively) and sponsered by our friends at Tabata Times, is officially LAUNCHED. Check it out:

Prepare to be schooled at CrossFit–literally!

Today’s WOD:

High Bar Back Squat:
1X5 @ 75%
1X3 @ 80%
1X3 @ 85%
3X1 @ 90%
Notes: Rest 2 mins between sets. Percentage should be based off of your most recent 1RM Squat.

– then –

5 rounds for total working time of:
– 3 Hang Power Cleans @ 80% 1RM of Clean
Р6 Box Jumps 36/30″
– 12 Toes-to-Bar
– Sprint 100m
– 3 Hang Squat Cleans @ 80% 1RM of Clean
Rest 1:1

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