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Wednesday, June 26, 2013

Catching Up..

Apologize for the lack of posts but the last few weeks at PSKC have been insane! Two weeks ago we held our 3rd Annual Gauntlet Competition which was an big success. Athletes ranging from North Carolina, Kentucky, West Virginia, and all over Ohio came to Portsmouth to throw down. This year’s competition was intense.

We kicked off event #1 with a front squat ladder that topped out at 315 for males and 205 for females. If you made it all the way through the ladder you were then placed into a final jeopardy edition of the front squat where the heaviest attempt completed won the event, but if you went and heavy and missed the lift no credit was given. Graham Spagnola took first place for the guys with a BEEFY 370 front squat.

The women’s front squat finals was EPIC. Ninjy and Desiree Jones both went head to head picking 230, both of them nailed it…then came 240, both of them nailed it. Now onto 250! Desiree barely missed the attempt while Ninjy stuggled through and made the attempt.

Event #2 was a spicy triplet consisted of:
Power Cleans (155/105)
Lateral Bar Burpees
It was a 7 min AMRAP with an ascending rep scheme of (2-4-6-8-etc)

Event #3 was a brutal chipper of:
600m Run
10 X Master P (Power snatch to overhead lunge) 95/65
30 x Toes2Bar
20 x KB snatch each arm
10 x Master P
There was  a 12 min cap.
After the 3 events we took the top 4 finalists from each category and pitted them head to head against one another tournament style. The winners would advance to the finals.
The semi-final event was a 5 min AMRAP of:
3 x Double KB Thrusters ( 70/44)
5 x Deadlift (275/185)
7 x Box Jump (30/24)

Then onto the finals, which was:
2 minutes max Ground to Overhead (205/135)
1 minute rest
2 minutes max calories on the Airdyne

The atmosphere, energy, and environment was incredible! We want to sincerely thank the athletes, judges, volunteers, spectators, and sponsors. We are indebted to each of you for helping create such an incredible event!

The very next weekend PSKC was in DC to participate and coach in Team Red White & Blue Veteran’s Athletic Camp at CrossFit Rubicon. This was such an incredible event and was honored to participate. No better way than to spend a weekend coaching functional fitness to active duty and veterans. Also had the chance to connect with other affiliate owners and learn about mobility, nutrition, and goal setting.

Team RWB is all about helping veterans integrate back into the civilian world through exercise. If you are a local Iraq and/or Afghanistan veteran and looking to get involved in CrossFit, email We are working on sponsoring a free year membership for a local combat veteran.

And this weekend we’re heading up to our friends at CrossFit Endeavor for a team competition! Any and all are welcome to come out and support our 2 teams. Of course afterwards we’ll be visiting PSKC North (aka World of Beers) for some celebratory brews.

We keep busy. No rest for the wicked and we will always keep rolling, one event after the other. You've got choices in life..sit back and watch life go by or go out there and make things happen.

Life is meant to be lived. Don’t sit back and wish you could do something, get out and equip your mind and body to make it happen. Get busy living...

Thursday, June 13, 2013


It's here baby! We are in a final preparation to support 70 athletes and a couple hundred spectators. From Michigan to North Carolina we have a massive amount of awesomeness we're gonna pack into Saturday.

A couple of final notes/reminders for Saturday.

1) Be awesome
2) Have fun
3) Don't be a dick

One thing we will not tolerate is being disrespectful. If you get no repped or a mistake is made, be the better person. The worst thing on Earth is to watch an an athlete bitch to a judge. These guys are volunteering their time to support the athletes and put on a great event. If there's any issues about judging and/or scorekeeping see me (Dale). If you make any drama about it, you'll be asked to leave. Now onto the cool stuff...

Use this link to get to the compound:

Park off of 10th St., no parking will be made available inside the gym. We'll be using our parking lot to support the event.

No food will be made available inside the gym, however our great friends at the Garage Cafe are hooking us up! Each competitor will receive a $1 off coupon for any menu item, including the awesome PSKC PALEO BOWL! Plus the Garage Cafe is only 1/2 mile from the gym.

Feel free to bring a canopy/tent to set up in the front parking lot for you and your crew. Go tailgate style and have some fun.

0800-0830 - Registration/Judges Briefing
0830-0900 - Athlete Briefing and Warmup
0900 - We're going live!

Make sure you're there with enough time to register, get your spot set up, warmup and get ready to go.

We've had a couple last minutes drops and switches. We'll make the heat schedule available on Saturday morning. Plus we could have a few late minutes spots open up the morning of the Gauntlet. Let us know if you're interested.

We will meet up for tasty food and more importantly great brew at the Portsmouth Brewery at 5pm. If you're staying in town we'd love to have you for a great time.

We are gonna have an awesome time this Saturday!

Sunday, June 9, 2013

Gauntlet III - one week out!

Airdyne Bonding Time
It's Gauntlet week! We're wrapping everything up and in the final prep phase for an amazing day on Saturday. If you have volunteered to judge, please shoot an email, we're currently finalizing the lists for judges and volunteers. Don't forget judges get 1/2 half of the awesome Gauntlet shirts!

This Saturday in Portsmouth we'll have 70 competitors coming from all over the state of Ohio, Kentucky, Michigan, Indiana, and West Virginia! It will be a great showcase of the regional CrossFit talent and community. So even if you're not competing please feel free to come down and watch some awesome people do some amazing things. If you're curious about CrossFit or never have witnessed a competition up close, we'd love to have you. Don't forget a portion of the proceeds will go towards Battling for Boston. We'll have event t-shirts for sale the day of the event for spectators.

For PSKC members we'll have these available throughout the week so you can have them in time to support your fellow PSKC'rs on this Saturday!

For competitors, we'll put some standards videos this week so you can be prepared. Have a great week and we're looking forward to an amazing and supportive competition this Saturday!

Tuesday, June 4, 2013

2 Weeks Out from Gauntlet III

Hey guys!!
2 Weeks out and we’re pumped! Click the links regarding heat/lineup info:
Event #1
Event #2/3

Here’s the lowdown of what to expect:

Event #1:
male - 155/185/225/255/275/315
female - 95/115/135/165/185/205
*You will have 30 seconds to attempt each rung in the ladder, with a 10 second transition period to the next weight.  If you fail to perform the lift, you will use remaining the time to deadlift as many reps as possible as the tiebreaker.
** If you successfully complete the ladder, you will move to the finals of the event where there will be a special tournament of champions!

EVENT 2/3: Here are some of the movements you can expect to see:
Toes to bar, HSPU, KB snatch, power clean, deadlift, running, power snatch, and various other surprises! We plan to provide some videos later on regarding judging standards.

This event is for EVERYONE. As it's getting closer  some folks are getting a little nervous about "competing". Every single event can be scaled, with either doing a lighter weight or different movement. Every level will be challenged and whether you're a seasoned competitor or a rookie you'll have a blast on the 15th. 

After the 3 events are completed we will take the top 4 men and women into the finals. In the even to a tie, the Front Squat Ladder will be the tie breaker to determine who goes to the finals. We are doing the finals tournament style. (1 vs. 4, 2 vs. 3, head to head matchups). The winners of the semi-finals match ups then go head to head for the overall winner spot.

TIMELINE: note this is a rough timeline and we’ll strive to keep things moving along as quickly as possible.

0800-0830: Registration and Judges Briefing
0830-0900: Athlete Briefing and Warmup
0900- 0945: Event 1 Male
0950-1016: Event 1 Female
1020-1040: Event 1 Finals
1040-1045: Event 2 Briefing
1045-1130: Event 2
1130-1140: Event 3 Briefing
1140-1250: Event 3
1300-1315: Semi-Finals
1320-1340: Finals
1340-UTC: Finals

Use this link to print off and fill out a copy of the waiver for registration:

Use this link to find the gym.
Please park anywhere on 10th St. We are keeping the internal parking lot clear for the event.

We’ll have bottles of water and Kill Cliff for sale. We will also have a special BACON awesomeness vendor where all the proceeds go directly towards Battling for Boston.  Additionally, we’ll have PSKC and Battling for Boston shirts for sale, power wraps, and socks for sale as well. If you’re looking for an actual meal, head down to the Garage CafĂ© and grab a PSKC Paleo Bowl.

We are still looking for folks to pitch in and help out. We need about 3 more judges to take care of everyone in th heats. If you any of your  folks want to come along and help out, we’d love to have them. Just have them shoot me an email.

If life happens and you can’t make it, feel free to sell your spot to someone in your box, just let us know. We've already had a couple swaps, so if you took someone's spots just look at their name in the heat listing and that's where you'll be. Be sure to check the Facebook event page for last minute spots opening up.