Coach Kyle WOD for 121106:

Every 45 seconds for 6 minutes (8 total reps): 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.

-then- Run 1 mile 40 C2B Pullups For time.

Level 1: Review:back squat, box jump
Skills: burpee, ohs
Partner: 12 Min Amrap 15 burpee, 15 ohs. Each partner does either burpee or OHS, other partner holds bottom of ohs or plank
Coach Kyle's Introduction: Hello! My name is Kyle Dokken and I grew up in Fort Collins, Colorado. As a kid, my parents introduced me to the usual or “typical” sports, but nothing really stuck with me until I started playing rugby. I loved the sport with a fiery passion, it was a community and a crazy group of like-minded kids that were enthusiastic for the sport and being fit. Going into my senior season, I had one shoulder surgery and many dislocations. Halfway through my last season, I had another dislocation and I knew that my playing days were over. I remember crying in the ER because I never thought I would find another group that shared the same passion for fitness and fun. Fast forward a few years, I found myself, like many others, in a “globo gym” doing preacher curls and quarter depth squats. In the back of my mind I knew that there must be something more than what I was doing, I knew that suffering in rugby made me faster, and doing these workouts were not helping me to become stronger, faster, etc the way rugby did. I started googling “flipping tires”, “hard training”, “hard workouts”... It was somewhere in between hard and puking that I found Crossfit. After an hour of reading, I was googling frantically, searching for a box in my area. At the time, there were only two in all of Northern Colorado. I called the local affiliate and setup a 5:30 AM appointment for the next day. Little did I know this early morning workout would change my life forever. In my introduction, I was told why the gym looked so different, how Crossfit actually works. Being a naturally proud and egotistical 20 year old, I thought to myself, “This is easy, watch me!” A few rounds of squats, KB swings, and pushups later, I was dry heaving on the floor. In that moment I truly understood just how little I actually knew about fitness. Since then, I have devoted much of my life to reading and learning about Crossfit, weightlifting, and nutrition. I have taken classes in anatomy and physiology , kinesiology, as well as injury prevention and treatment. I decided to take the leap and actually journey to becoming a coach in the summer of 2012, earning my certifications and interning. It took me several years, but I finally figured out that being a coach and helping others is what I love to do!
(ed.: Kyle is not only a Level 1 Certified CrossFit Instructor, he is also USA Weightlifting Level 1 certified, and CrossFit Mobility certified. On top of that, he has been through our in-house training process, which feel is just as hard as the rest.)

Almond Coconut Waffles from PaleOMG:

Prep time:  
Cook time:  
Total time:  

Serves: 1-2

  • 1.5 cup almond flour/meal
  • 2 eggs, whisked
  • ¼ cup canned coconut milk
  • ¼ cup unsweetened shredded coconut
  • 1 tablespoon arrowroot powder or coconut flour
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking soda
  • ½ teaspoon sea salt
  • ½ teaspoon cinnamon
  1. Plug in your waffle iron. You don’t have a waffle iron? Why? Because it’s the most pointless tool in the kitchen and is only useful for one kind of food. True. But buy one. Waffles are awesome.
  2. Whisk your eggs in a medium-large sized bowl.
  3. Add your coconut milk and whisk together with eggs.
  4. Next add your almond flour and mix together.
  5. Then add your shredded coconut, arrowroot powder, baking soda and mix together.
  6. Lastly, add in vanilla, salt and cinnamon. Mix together thoroughly.
  7. Pour into your waffle iron and cooking until cooked through. It took about 4 minutes for mine to cook through and crisp up.

MobilityWOD Episode 61: