Friday Friday Friday

Has been a long week.  Hope your all ready for the weekend.  It has been so nice with the sun out most of the week.  Here is what we have going on today.


Every 3 minutes, for 18 minutes (6 sets):
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%



See the source image

Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Poop Poop Poop

Paul Chek’s “How to Eat, Move and Be Healthy” provides a fantastic starting point if you’ve never been a s*%t talker.

That’s Right, We’re Talking S*%t
Written by George Economou
(Originally Published February 7, 2012)

You’ve got options when it comes to evaluating your health. You can assess your feelings, or get labs run on your blood, urine, or saliva. And there’s another option right under your nose . . . . OK, well hopefully not right under, but your poop can be a great indicator of the status of your health.

Here’s a quick list of reasons why people have a difficult time talking about poop:

  • It smells bad . . . sometimes really bad.
  • It is sometimes accompanied by a trumpet-like sound from your butt.
  • Even though everybody does it, you don’t want anyone to know that you do it.
  • Your poop may be different, so it’s embarrassing.

Great, so now that we got that out of the way we shouldn’t have any issues moving forward. Aside from telling/showing you that you’ve recently eaten corn, looking at our poo can also give us clues about the following (among other things):

  • Hydration/Dehydration
  • Food sensitivity
  • Digestion efficiency
  • Abnormal gut flora

(Disclaimer – If after reading this you think you need help with your poop, I encourage you to seek help from a medical professional – and by all means please don’t bring it to the gym for a second opinion.)

There are a couple of good reference scales I like to use when poop talking: The Bristol Stool Scale (below), and Paul Chek’s “Poopie Line Up” (above).

Your primary care physician is probably more familiar with the Bristol Stool Scale, but it isn’t nearly as fun as the Poopie Line-Up.

Interpreting the Bristol Scale
Type 1 – Rabbit turds are for rabbits. If you’re pooping pebbles, it could be that you’re dehydrated, or that your gut flora or bacteria may be out of balance.

Type 2 – Like a condensed type 1, meaning that it’s probably sitting in your colon for a longer period of time . . . not good. Poop shouldn’t hang out in the body for more than 72 hours. Build-up like this can start pushing up against other things and cause discomfort and impede other body functions. The diameter of the poop also won’t feel good coming out.

Type 3 – OH BOY! This is constipation to the max – not healthy. Aside from a desperate need for fiber, you’re also looking at chronic dehydration and severe gut-imbalance issues.

Type 4 – Good poops for the once-a-day type person.

Type 5 – Good poops for a two or three times-a-day type of person, likely after meals.

Type 6 – Borderline not-so-good. This is like a rushed Type 5 . . . should be a Type 5 but it was rushed. It may have been rushed because of a food sensitivity (caffeine?), or stress.

Type 7 – Something is definitely wrong. This is how the body reacts when it’s trying to rid itself of toxic substances.

Paul Chek’s Poopie Line-Up (from right to left)
The Policeman – The ideal in poops. It’s well shaped, easy to pass, light brown in color, smells earthy, and about 12” in length (per day . . . could be one of 12”, 2 of 6”, 3 of 4”, etc).

The Flasher – You’re seeing bits of breakfast, lunch or dinner. Means that food isn’t being digested for some reason – not good. Could be a sign of food intolerance, an inflammatory disorder of the gut, low stomach acid, or that you’re not chewing enough (and if I had to guess, I suspect 95% of you aren’t chewing enough).

Diarrhella – Similar to Type 7, you’re body is trying to rid itself of something toxic. Not only bad because you have something bad inside of you, but it also leads to dehydration since your body will find water from wherever it needs to in order to facilitate Diarrhella’s exit.

Pellet Man – Type 1.

The Bodybuilder – Type 2.

The Olympic Swimmer – Lighter in color than the Policeman, indicating a higher fat content. The undigested fats could be a sign that stools are passing too quickly, or that your bile salts aren’t breaking down the fats.

Mr. Sinker ‘n’ Stinker – Paul considers this persistent little guy one of the worst offenders and attributes his presence to too much processed foods, toxic environment, or medical drugs (think anesthesia).

These are two different interpretations of poo, but we see some common threads. A summary of what healthy poop should be like:

  • Light brown color – not too dark, not too light.
  • Smells like poo, but not like death and poo.
  • Soft, well formed, and consistent in shape and color.
  • Easy and satisfying to pass.
  • 12 inches a day.
  • Transit time (mouth to out) should be between 12-18 hours.

* An easy, and fun, test to check transit time would be to eat beets and see how long it takes till you poop purple/red!

Here are some tips on how you can improve your poop:

  • Chew your food. Hard to chew means hard to digest. If the food bits are too big, your stomach acids won’t be able to fully break them down and those macronutrients won’t be as available for your small intestines to absorb.
  • Drink water. General rule is half your weight in ounces per day, plus replace whatever you lose while working out.
  • Fiber or Fats. For slow poop transit time, eat more fiber (supplement, or just eat more veggies). For fast poop transit time, eat more protein and fat to slow the digestive process.
  • Digestive enzymes. Digestive enzymes help you breakdown foods. Remember, all of those awesome nutritious foods you are eating only help your body if you are able to digest them and absorb the nutrients.
  • Probiotics. Probiotics bring balance back to your gut. These good bacteria help to keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function.

If you’d like more help with your poop, or recommendations on enzymes, probiotics, or getting your poop analyzed by putting it in the mail, talk to one the coaches. I can’t speak for everyone, but I know that both CJ and I love talking poop.

Happy Friday & Some Kipping Drills

Coach Melissa Hurley works with Invictus member, Fafa, on her kipping swing.

3 Drills for Kipping Chest-to-Bar Pull-Ups
Written by Nichole Kribs

I have worked with several people who have great kipping pull-ups but struggle to get their chest to the bar for kipping chest-to-bar pull-ups. Does that sound like something you’ve struggled with? If so, then read on for my top three drills to help you achieve kipping chest-to-bar pull-ups.

Drill #1: Banded Push-Away Drill

Place a band at the top of the pull-up bar. Use assistance to place one leg into the band and pull yourself up so your chest touches the bar. Hold this position for 3 seconds then push-away from the pull-up bar. I find it helpful to imagine the pull-up bar being a barbell and you are bench pressing the pull-up bar away from your chest.

You can also use a box to step onto and assist you to get your chest to the pull-up bar.

How do I incorporate this into my regular training schedule?

Add this into your training session twice a week as a warm-up drill.

Two to Three sets of:
Banded Push-Away Drill x 4-6 reps
Rest as needed

Drill #2: Strict Pronated-Grip Chest-to-Bar Pull-Ups

I can’t emphasize the importance of developing strength to complete strict chest-to-bar pull-ups. If you don’t have strict yet, then I’d recommend using a band to help you get your chest to the bar or use a partner who can assist in spotting you. Below is a video on how to safely spot a training partner.

How do I incorporate this into my regular training schedule?

Add this drill into your accessory session either at the beginning or end of your training day, two times per week.

Three sets of:
Strict Pronated-Grip Chest-to-Bar Pull-Ups x 5 reps (use assistance if needed)
Rest 60 seconds

Drill #3: Bat Wings

This is an absolutely fantastic drill to incorporate into your training. This drill essentially puts you in the same position that you will be in when your chest touches the bar at the top of your kipping pull-up. Development of the upper back, along with helping reverse protracted shoulders, is a crucial piece to getting efficient kipping pull-ups while keeping your shoulders safe. When doing Bat Wings, make sure to pull the kettlebells high while squeezing the shoulder blades together so you can isolate those rhomboids.

How do I incorporate this into my regular training schedule?

Add this as a finisher in your training two-three times per week as follows.

Three sets of:
Bat Wings x 5 reps @ 1515
Rest as needed

Hopefully these drills will help you achieve kipping chest-to-bar pull-ups or improve your efficiency with them.

Also Check Out…

The Only Three Reasons You Still Can’t Do A Pull-Up

What’s The Difference Between Kipping And Butterfly Pull-Ups

Reverse Snow Angels – Purveyors Of Posture

Friday Friday Friday

Here is what we have going on today.


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Friday At Last

Well we made it through another week and another open.  Here is what we have going on today.

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

Complete as many rounds and reps as possible in 14 minutes of:
40 Single-Unders
30 Alternating Dumbbell Snatches
20 Goblet Squats
10 Strict Pull-Ups

Wednesday & The Open Is Over

Well here we are at the half way marker for the week.  I just want to congratulate Jenny Coleman on winning our open challenge.  I would also like to say how proud I am of you all.  What a great time we had getting fit.  Well Here is what we have going on today.

Sue getting some banded muscle ups in. CrossFit Orenda 3810 166th Pl. N.E. #106
Arlington,WA 98223

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Monday Monday Monday

Happy Monday.  With some new changes in the gym I would like to thank all of you for having patience and being open to the process.  There are some exciting things coming our way as a community.  We have removed some of the obstacles to get us there.  Well with that being said great job on the open as a community.  Here is what we have going on today.


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


Snatch Complex


Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Another Open Workout Is Here

Well here we are at the announcement of another open workout.  How have you prepared.  Here is what we have going on today.

Some Afternoon Fun
CrossFit Orenda
3810 166th Pl. N.E. #106
Alington, WA 98223


Thursday  CrossFit
10 Push Ups
10 Ring Dips
10 Kettle Bell Swings
20 Sit Ups
3 X Through
Bench Press (4 X 5)
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon (No Measure)
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
Accessory Work
Metcon (No Measure)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Monday Monday Monday

What an amazing week last week.  The Gym is really taking shape and finding its own.  It is amazing to see all the growth for all members.  Our community is so amazing.   Congratulations to every one as well on their second CrossFit Open Workout.  With that said here is what we have going on today.

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

Sandra Making It Through 18.2 CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223


Monday CrossFit

Metcon (6 Rounds for time)
Baseline Interval Test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.



CrossFit Pilchuck Arlington CrossFit Orenda Fitness CrossFit Open 2018


Wednesday & Half Way Through The Week

Happy Wednesday.  Just a heads up we are now able to help with all your supplements needs. 

We have Three amazing products.  Ask me for details on how to get a hold of them.

Here is what we have going on today.

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For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders