Merry Christmas


Our toys for tots fund raiser.

NAUGHTY (Rx’d division)

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

NICE (Scaled division)


Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under)

4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Happy Thanksgiving



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Wednesday  CrossFit
Metcon (4 Rounds for reps)
Turkey Run
Complete as many repetitions as you can, as quickly as you can.
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)


Friday At Last

Happy Friday.  Here Is What We Have Going On Today.

Veterans Day CrossFit Orenda
3810 166th Pl. N.E. #106 Arlington, WA


Friday CrossFit
10 Goblet Squats
10 KB  Swings
10 Wall Balls
20 Sit Ups
3 X Through
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#


Some Fun Stuff

The Skinny on Fat
Michele, Nutrition

The Skinny on Fat
Written by Michele Vieux (with contribution from George Economou)
Ever notice how a particular food can become all the rage only to drop out of fashion a few years later? And how the food or nutrient that our doctors told us to get more of in 1990, can morph into the one they are warning us against today?
There is so much confusing and conflicting information out there it can be hard to keep it all straight. One such topic is that of fat and whether we should be eating low-fat or high fat, avoiding saturated or unsaturated, and even how to decipher what’s clever marketing and what’s actually healthy when it comes to shopping and cooking. That’s why we’ve come up with this guide and a few simple rules to follow that help you break it all down. But first, let’s make sure we’re all speaking the same language.
Understanding Basic Terms about Fats
Lipids – fats and oils. If it’s solid at room temperature, it’s a fat. If it’s liquid at room temperature, it’s oil. Lipids are a collection of molecules called triglycerides.
Triglycerides – a molecule comprised of three fatty acids attached to a glycerol.
Fatty Acid – carboxylic acids (COOH for you chemistry junkies) with carbon chains running 2-24 carbons long. The most abundant fatty acids in food are 16-18 carbons long.
Saturated Fatty Acid – a fatty acid in which all the links between carbons on the chain are single bonds, leaving no free electrons to potentially share with something else. This is the most stable form of a fatty acid and is generally solid at room temperature.
Unsaturated Fatty Acid – fatty acids with one or more double bond between carbons. If there is only one double bond, it is a monounsaturated fatty acid; two or more and it is a polyunsaturated fatty acids. The fatty acids in the families of omega-3, omega-6, omega-7, and omega-9 fall into this category. These are not as stable as saturated fatty acids, which is why they are liquids at room temperature.
Trans Fatty Acid – an unsaturated fatty acid that has undergone the process of hydrogenation or partial hydrogenation. The fatty acid is bombarded with hydrogen atoms until those double bonds are broken up and the resulting free electron is shared with a hydrogen. These are really weird fats that look saturated, but the body generally doesn’t know how to work with them. There are some naturally occurring trans fats in ruminant animal fats, but these are different than the redheaded stepchildren coming from the hydrogenation process.
Melting Point – the temperature at which a lipid goes from solid to liquid.
Smoke Point – the temperature at which a lipid begins to break down to glycerol and free fatty acids. This is a bad place for fats as they can potentially turn into very toxic substances from here.
Fat Fads: Then & Now

For fifty years, scientists told us that too much saturated fat (butter) was bad for our hearts, and advised us to switch to polyunsaturated fats (I Can’t Believe it’s Not Butter aka margarine) instead. Oops. It turns out that polyunsaturated fats are not all equal, and some of them actually increase the odds of cardiovascular disease and death.

We now know that:
Saturated fats don’t seem to be as bad for us as doctors used to think.
Polyunsaturated fats are not equal in their effects.
And the type of polyunsaturated fat you eat may be just as important as how much of it you eat.
Ok, great! So, what fats should you eat? Follow these 2, simple rules of fat and you’ll be golden!
#1 – Keep Fats Real
Here’s one simplified way to understand the relationship between some different fat types. Fat type alone doesn’t determine the healthiness – rather, healthy fats are found in whole, unprocessed foods, while unhealthy fats are found in processed foods.
For example, naturally occurring saturated fats (such as coconut) are important in a healthy diet. On the other hand, artificially created saturated fats (fats that start out unsaturated and are then chemically processed – for instance, through hydrogenation — to become saturated, such as margarine) are not as healthy a choice.
Simply Put: Our bodies know what to do with real food. They don’t know what to do with the other stuff.
#2 – Keep Fats in Balance
The body needs all types of fatty acids (except trans fats) in order to function optimally. There’s no one-size-fits-all formula, but generally 2-3% of caloric intake should come from omega-6 fatty acids, and 1-1.5% should come from omega-3 fatty acids (trying to achieve a balance of 2:1 or 3:1 omega-6:omega-3). The rest of your dietary fat is going to be a combination of saturated and monounsaturated fatty acids, and the majority should be saturated fat. A key here is that if your diet is varied and you are eating whole, real food, you should be getting a pretty good balance of fats. If you’re eating mostly food by-products (convenience and processed foods), you’re likely getting way more polyunsaturated fats.
To keep it simple:
1/3 of your fatty acids from saturated fats
1/3 from monounsaturated fat
1/3 from polyunsaturated fat (with a good amount of omega-3 fatty acids)
Of course, these should mostly come from whole, unprocessed foods. We’ll give you some ideas below.
Keep it simple. Keep it real. Keep it in balance.
Fats are usually one thing that people will avoid in their diet, and when we think about it, it usually ties back to what we’ve become accustomed to hearing – eating fats will make you fat. This isn’t necessarily true, although if you are eating fats from processed foods in excess this could happen. So how do you work all this into your diet?
Incorporating Healthy Fats – Cooking
This might be the most confusing thing for people to understand about fats – to cook or not to cook? Here’s an easy way to tell if which kind of fat is healthiest to cook with. Let me preface this with our definition of “healthy” fat: it comes from a natural, minimally processed source and the smoke point is high enough that the oil doesn’t burn, causing carcinogenic effects.
Our good, high-temperature cooking fats are saturated fats so that means they are going to be solid at room temperature. If you also imply the “it comes from a real food rule” to this, that leaves you with coconut oil, butter tallow, lard and ghee. Gasp! Lard and butter!! Remember, you should be rotating through these oils as much as possible so you’re getting a good variety of sources and you’ll only be using the lard about once a week or so.
If you are searing or stir-frying, stick with these oils as they offer a higher smoke point. For light sautéing, extra virgin olive oil is where it’s at, and sesame oil can be used for higher temp sautéing as can avocado oil. Please refer to the chart below for the smoke points of recommend cooking oils.

You can use any of the liquid oils for dressings – we think mixing it up between extra virgin olive oil, avocado oil and MCT oil offers a good variety. Olive can be used when you want to impart a buttery/creamy flavor to your salad or dish or as a finishing topper. If you want your oil to be a more neutral vessel for another flavor, use avocado or MCT instead.
In addition, we recommend avoiding these fats: peanut oil, vegetable shortening, Canola oil, grapeseed oil, corn oil, sunflower oil, vegetable oil, soybean oil and safflower oil.
Coconut milk is another healthy fat option that you can use in your cooking. It is great raw and in place of milk for smoothies, meal replacement shakes, etc. and can also be used in soups, curries, sauces and more. Look for one that’s 100% coconut milk.
Incorporating Healthy Fats – Meals & Snacks
Healthy fats are usually easy things to have around for snacks which makes them convenient, but also puts you at higher risk of getting carried away with mindless snacking. We recommend portioning out a single serving for yourself versus snacking directly from a bag of nuts. To add them to a meal, sprinkle over a salad or fruit or look for some new recipes that incorporate these like “nut crusted” items.
Nuts & Seeds – (A serving of nuts = 1 handful) Raw or lightly roasted; preferably UNSALTED
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
Nut butters made of the nuts listed above are great for dessert and condiments.
Nut flours (almond, pecan and chestnut) and unsweetened coconut flakes are great for baking. But remember, baking is normally for treats so these should be used in moderation.
Peanuts are NOT nuts; they are legumes.
Fruits – (A serving of fruit = ½ fruit or 1 handful)
Coconut (raw or dried but always unsweetened)
Avocado (½ of the fruit is a serving)
What If I Am Eating Animal Protein With My Meal – Doesn’t That Include Healthy Fats?
Yes, of course it does, but depending on your caloric requirements as an athlete, you may want to add fats to your plate in order to meet the energy requirements to sustain your training. In addition, most animal proteins contain saturated fats, and as we mentioned earlier, you want a balance of saturated, monounsaturated, and polyunsaturated fats in your diet. One way to add more healthy fat is to drizzle your vegetables with an oil rich in monounsaturated fats such olive, avocado, or macadamia.
It all goes back to: Keep it simple. Keep it real. Keep it in balance. Does it come from a real food source? Does it require minimal processing (YOU could do it yourself) to consume? Are you getting a variety? If you can answer yes to these questions, then eat it! If not, avoid it! What’s your favorite way to incorporate fats into your diet?

Wednesday Is Upon Us

Wednesday CrossFit
Use the accessory work today to get warmed up.
Accessory Work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″


Wednesday & Half Way Through The Week!

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Wednesday CrossFit
Run 1/2 Lap
10 KB Swings
5 Pull Ups
20 Sit Ups
3 X Through
Weighted Pull-ups
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
Metcon (Time)
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups


Thursday CrossFit

Here is what we have going on today.

CrossFit Orenda In Arlington,WA


Thursday CrossFit
Use the Gymnastics Portion To Get Warmed Up Today.
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon (5 Rounds for reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds


Happy Friday

Happy Friday.  Here is what we have going on today.

MLK Day 2018
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Friday CrossFit
Run 1/2 Lap
10 KB Squats
10 American Swings
5 Lunges EA Leg
3 X Through
Back Squat (3 X 5)
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run


Friday At Last

This will be our fourth year here we look forward to seeing you there.


See you there.
CrossFit Orenda
3810166th Pl. N.E. #106
Arlington,WA 98223


Friday CrossFit
We have a Benchmark Workout Today.  Get With Coach On Getting Warmed Up.   Talk With Coach About What a Benchmark Workout Means.
Fran (Time)
Thrusters, 95# / 65#

Compare your results to last Fran Time.

Rest until relatively recovered, and then…

Accessory Work
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm


Tuesday & The Week Begins

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Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings