Monday, August 31, 2009

Challenges update

Today is Day 31 of the Beach Body Burpee Bonanza Challenge. Are you caught up to do 31 burpees or do you have to buy in for 496?

With the end of this month, we have September to look forward to and this next challenge will not be an exercise challenge. For this coming month I challenge you to eat healthier and build better habits outside of the gym.

September will be the Nutrition & Habit Challenge!

What we'll ask of you:
  • eat on the Paleo diet or Zone diet with a minimum of 5x/week
  • CrossFit a minimum of 3x/week (at the gym or on your own). If you're on an unlimited membership, you're not getting your value if you're not here as often as possible.
  • Cut sugar. Sugar also includes large amounts of bread, rice, pasta, grains, etc.
  • Take fish oil supplements daily. See our buddies at Healeo.
  • If you are consuming more than 3 alcoholic beverages a week, bring it below 3. If you want to do more, cut out alcohol completely.
  • Reset your circadium rhythm and GET ON A SLEEPING SCHEDULE! It's difficult but sleep is very important.
  • START A NUTRITION & WORKOUT BLOG! Examples are in the WOD Blog on the right. If you have a gmail account, you have a Blogger account. Other free blogging services: Wordpress, Typepad, Twitter, etc. Get one. If you want it private, make sure I can see it.
  • Be good to yourself.
Got it? Good. Let's get it going again!

Thursday, August 27, 2009

Schedule for Friday 8/28

We will have the following class times
  • 9am @ Foundation CrossFit. The broad jump burpee mile.
  • 11am @ the Harbor Steps, downtown (MEET HERE!). "Donkey Kong Rodizio: Part 3" followed by a paleo lunch at Ipanema.
  • 6pm @ Foundation CrossFit. The broad jump burpee mile.
RSVP for your intended classtime, 4 hours prior if possible. Dress appropriately!


No RAINSTORM this weekend. Instead I'd like you to do one of the following:


Support our CrossFit community and attend King CrossFit's Grand Opening! Festivities (and workouts) will begin at 10am with a bunch of fun stuff. Click the link to go to the blog and see what they have planned.


Join in on the Seattle Michael Jackson Flash Mob. This is free and they will have registration and practice at Cal Anderson Park from 10am to about 12pm and have two performances throughout the day- one at Pike Place Market, the other at Westlake Center.

Wednesday, August 26, 2009

Med Balls

Wall ball, "chuck-and-runs" and running: best way to beat you up!

Friday, August 21, 2009

Getting comfortable with Uncomfortable

We have some great wall ball target at the park, so why not use them?

Remember the cues for wall ball shots:
  • be about an arms-length away from your target.
  • front squat making sure your hands stay under-ish on the ball with your arms relaxed (aka rack position).
  • drive hard and jump from your heels.
  • push press the medicine ball when and only when the momentum tells you do.
  • make the throw "go up and touch". Do not 'forward pass', give it any rotational spin, muscle it up. This is not basketball.
  • catch the ball in the same grip you threw it, otherwise it will punch you or make you lose lumbar curve.
  • reverse the movement when it arrives back.
  • the movement standard starts and ends with a med ball front squat.
Great job this week folks. RAINSTORM tomorrow. 11am. Cal Anderson Park. $5. Fun, fun, fun. The weather's supposed to be 73 or so, but looking at the sky this morning I'll say wear some warmer gear just in case. We'll provide water and I'll also bring by some of our shirts if don't own one already. Please RSVP by contacting me!

Can you guess what exercise will likely be in that WOD? (=


Most of you know that I recommend paleo for nutrition. Check out this article because it deals with the subject of the September Challenge. From the amazing blog Byers Gets Diesel:

Today, I'd like to talk about one of the first struggles you'll most likely hit when you start practicing this new way of eating. No, I'm not talking about the cravings, or the energy fluctuations, or even the grocery bills. I'm talking about the negative reactions of your friends and family. "You're eating all that fat? That can't be good for you." Or, "That's like Atkins, right? That's just a fad diet." Or, "It so restrictive - you can't eat anything!" I'm sure you've all heard these statements and then some since you began your 30 day period. And Oprah knows, it can be tough enough to stick out the 30 days on your own, never mind if you have to defend yourself against the negative reactions, doubts and criticisms of your spouses, friends and co-workers. So what's a 30 day'er to do?Here are some of my best tips for dealing with the nay-sayers (in a way that won't get you divorced, de-friended or fired).
  • Lead by quiet example.This one is first for a reason, people, and it's your most powerful ally.Your results will speak for themselves. After 30 days, when your energy is rockin', your skin is clear, your aches and pains are gone and you've shed some fat or built some muscle, people will notice, and they will ask you what you've been doing. It's kind of hard to doubt the method when the results are right there in front of them. So let your experience shine through, answer questions if asked but don't waste your breath trying to convince, cajole or persuade others before they're ready. Just be a living example of what this way of eating could potentially do for them.
  • Pick your battles. I guarantee on thing - you can make people feel bad about themselves just by rolling up to the lunch table. The way you eat may very well remind people that they aren't eating the way they should, or could, or might want to. As such, they're on the defensive the minute you plop your salmon and vegetables next to their Lean Cuisines. Now is not the time to point out the dangers of grains, or comment on the study you just read linking diet soda to obesity. Keep your lunch to yourself, and encourage others to do the same by not responding to blatant pokes, jabs or attacks on your "weird diet". If someone is truly interested, have the conversation away from the crowd, when you can speak privately and not be interrupted by the haters.
  • Educate yourself. You know you'll have to deal with questions, comments and straight-up challenges from time to time, so you'd better be prepared. If I asked you right now, "Why don't you eat dairy?", how many of you would have an immediate answer for me? That answer could range from the documented inflammatory properties to the fact that as soon as you stopped, your skin cleared up - anything from reference to personal experience. The point is - you'd betterhave an answer - and it can't just be, "Because Byers said so." (Although I really like that answer.) So, do your homework. Figure out the difference between Atkins and Paleo. Learn why certain foods are excluded. Understand how a diet high in good fats helps promote body fat loss. Prepare some remarks based on your own experience. Just don't show up empty-handed, because if you do, you'll lose any chance you may have had to get the other party to buy in. (And if that other party is your Mom who shops for all the food, your husband who cooks all the food or your roommate who pays for half the food, you really can't afford to lose that chance.) On that note, however...
  • Refer to "scientific evidence" cautiously.I'm not saying you shouldn't research and cite information from the likes of Loren Cordain, Robb Wolf or Gary Taubes. What I am saying, however, is that for every science-y article you find that talks about, say, why dairy is bad... there are a hundred justas science-y articles that will say the exactopposite. My recommendation? Unless you're totally on the ball with scientific references (and able to smartly refute the opposing side on the fly), don't let the scientific research be the only leg you choose to stand on. Refer back to point #1 - lead by example, and cite REAL people who have had REAL results. Hell, point 'em here. We're not a clinical study - we've got thousands of comments (literally) from real people who can attest to the real benefits of eating this way. Kind of hard to argue with all that, you would think. Which brings me to my final point...
  • When outnumbered, fall back. You may very well find yourself stuck in a battle that you just can't win. It's a family dinner, your parents, siblings and children are at the table and you're being hammered with doubts, skepticism and outright criticism. Take a deep breath, smile and simply fall back. In the end, the only person whose health and wellness you are responsible for is YOU. And while it may pain you to see the unhealthy behaviours exhibited by your friends and family, ultimately, they are responsible for their own lives, and their own choices. So rather than spark a bitter feud or ruin a birthday party, swallow your ego, your pride and your frustration and simply say, "Well, this is actually kind of working for me right now, but I hear what you're saying and I really appreciate your thoughts. Now let's get back to enjoying this delicious meal!" Sometimes, that's all you can do... and that's okay. Refer back to point #1... if people are open to change, eventually THEY will come to YOU, and you'll get that opportunity to help them.

Click the link above to read the article in its entirety. It's a blog you should bookmark anyway!

Tuesday, August 18, 2009

The sun is back out

With summer running it's home stretch, I hope you've been outside learning and playing new sports. If not, I'd like to invite you out this weekend to enjoy a couple of games of Hooverball after the RAINSTORM workout at 11am. Details coming tomorrow.


What do you do in your free time? Check out this video by Paolo


Speaking of movies, Nate invested in an independent horror film here in Washington. It's called "The Taken" and the premiere is this weekend up north.

Want to go to the premiere? Let me know asap! It's this Saturday.

Isn't one of the reasons we CrossFit to be prepared for the unknown and unknowable? Like maybe escaping from/defeating a crazy serial killer?

(Dont' answer that.)

Monday, August 17, 2009


Exactly a year after setting the 9.69 seconds 100m world record last year at the Bejing Olympics (with untied shoelaces), Usain Bolt sets the bar even higher by running the same event in 9.58 seconds. That means he almost runs 30mph!

We've been running and sprinting a lot lately. How does your 100m feel? Are you going all out? A couple of pointers:
  • keep your head relaxed!
  • eyes stay towards the ground in the first 20m while keeping the spine in alignment.
  • drive hard with the arms in 90 degree angles forward & back (do not sway!)
  • lean forward- remember you are "catching" your fall the entire way!
  • when you eyes are finally level, keep pumping the arms and reaching with your legs and feet.

There is no heel-strike in sprinting. They're should NOT be heel-strike in running either!

Saturday, August 15, 2009


Back in Lake City we were doing FGB every other RAINSTORM, right? We'll we're back- muhahaha.

"Fight Gone Bad"
one-minute stations, for reps of:
  • wall ball, 20lbs/14lbs
  • SDHP, (2) 16kg kb/16kg kg
  • box jump, 20"
  • push press, 35kg/15kg
  • double unders/jump rope (skips/3)
Thanks to Paolo, Ann Marie, Dorian, Tita, Kristina, John, RJ, Brady, Elizabeth, Nate, Woo, Sheena, Max, Mark, Evan and Narian!

We'll also do this September 12th in preparation for the FIGHT GONE BAD IV fundraiser on September 26th. Bigger details coming soon.

Friday, August 14, 2009

Fish Oil

Had your fish oil today?

Yes? AWESOME. You get a gold star for your journal.

No? WHY THE F@&# NOT?!

I'm not big on supplements whatsoever, but fish oil is essential to living healthy and isn't that what we're trying to do?

Benefits of fish oil:
  • Stimulates blood circulation.
  • Lowers blood triglyceride levels.
  • Reduces the risk of heart attack.
  • Reduces the risk of dangerous abnormal heart rhythms.
  • Reduces the risk of strokes.
  • Slows the buildup of atherosclerotic plaques.
  • Lowers blood pressure!
  • Reduces stiffness and joint tenderness.
A lot of REDUCED RISK of things right? Have any family history of those? Might want to start preventing that from happening right now. Healeo sells some real good Fish Oil and Salmon Oil supps. Go see our soon-to-be neighbors!


RAINSTORM XXXIV tomorrow! Have you RSVP'ed?

Wednesday, August 5, 2009

Set that back

Keep your lumbar curve. Jenelle will show you how:


One of our themes is "NO EXCUSES." We say that because the information to living a long, healthy life has been provided to you. Optimal health is attainable, but it requires hard work and dedication. We've all grown into this belief that there's a shortcut or "easy" way to achieve things, but I guarantee quality won't be there when you take that route.

Here's another "NO EXCUSES" post. From Mark's Daily Apple:

NOW No Better Time than the Present You’ve read about it. Thought about it. You’ve watched Mark’s message calling all readers. You’ve even imagined yourself taking part in this month’s Challenge. You’ve toyed with it, considered it, but ultimately held back. For whatever reason you’re a straggler, a dawdler, maybe just slow to warm up, perhaps unsure, apprehensive – for whatever reason undecided, uncommitted.

Mind if we ask…why? What’s holding you back? When you imagine taking up the Challenge, what scenarios, what predicaments come to mind that ultimately convince you to sit this one out? What self-talk, if you don’t mind us asking, finally persuades you to forgo the investment in yourself? And, hey, can we get in on that conversation? Pardon us while we brazenly interject ourselves into that floating thought bubble above your head and put in our two cents.

Ah, here we see what’s been going on. Rationalizations, reasons, excuses of all stripes. Justifications galore. Some, to be sure, are compelling. Others not so. A few humorous in a self-deprecating, tongue-in-cheek kind of way. The point is, we’re right there with you. “Really?” you ask. “How can that be?” Let’s put it this way. We get it. We’ve all had to start from somewhere. (And some of us have had to restart.) Ask all of us here among the masses of modern day Groks who’ve already committed to the Challenge, and you’ll likely find circumstances that bear a broad, if not striking likeness to your own. Mind if we burst those bubbles?

1. “I’m young and healthy enough that I don’t need this – not right now anyway”.

There’s a collective cultural assumption/joke that you can do anything in your twenties and most of your thirties without any real consequences. Eat crappy food? Check. Sleep only at convenient times (as defined by young children’s schedules or busy social calendar). Check. Exercise a) not at all, b) on weekend warrior adventures with friends, or c) all the time, chronic cardio/sergeant spin class style. Check. (All of the above being the wrong choice, by the way.) Sure, you bounce back faster and easier in your younger years than you will later on, but listen up, Gumby. Your level of fitness and fortitude in your 40s has everything to do with what you do (and eat) today. Abuse your body now, and you’ll age much more quickly and have a harder road ahead if/when you decide to finally get serious.

If you’re still young, you have the best body you’ll possibly ever have. You’re working off of the best muscle base and hormonal balance. You still have the ability to reach peak lifetime health. Don’t blow the opportunity. Won’t you wonder later what it could’ve felt like?

2. “I’m middle age, and the real opportunity for anything optimum has passed me by. I’m just looking for general health at this point.”

Yes, the vitality of youth isn’t to be wasted, but it isn’t the end all. (Those of us in this category can speak to that, I imagine.) Obviously, Mark isn’t one to believe the best is past. He’s said many a time that he feels better today than at any point in his adult life. You still have that opportunity as well – make no mistake (or excuse) about it. You have the chance to extend or reclaim the health most people associate with youth. What you do today can actively prevent disease, build muscle mass and epigenetically set the clock back.

And it’s important to realize that things won’t get any easier, especially once you’ve hit this age. Five years, even one year from now it will likely be more difficult to get in shape, lose weight, gain muscle. It follows that tomorrow will be incrementally more difficult than today, and the following day incrementally more difficult than tomorrow. The increments may be small, but over time the trend is powerful. Use today to your advantage.

3. “I’m too old for this to make a substantial difference in my health.”

Our culture often teaches complacency – particularly with age. We’re shown images of aging “gracefully” that reflect passivity and acquiescence to physical decline. There’s no reason your later years can’t offer vitality. If you’re a senior, small changes now could mean thriving in the coming years instead of just surviving.

The key is understanding that there’s more to be written. Your actions and choices feed the conditions of health or disease, ability or limitation. Men and women in their later years who take up exercise programs can make crucial, significant strides in physical strength and endurance. A healthy diet can minimize inflammation and beat back disease. Time is certainly of the essence, it’s true, and every day impacts both future vitality and longevity.

Bonus for any age! 4. “I just don’t have the time to commit right now.”

Here it is, the universal, catchall, everyman/woman rationale and blanket justification. (We couldn’t possibly skip this one.) The details vary, but the “no time” excuse inevitably follows the same template. Fill in your own blanks here, and then hear the real reality check. Time is always a scarce commodity. There will never be a time when “achieving fitness, eating right, and sleeping adequately” will be convenient. The house will always need some repair. Your kids will always need you. Your job will always impose demands and stress. Your family/social life will always involve commitment and probably some drama – the good and the grief. All of us find ourselves in this picture somewhere.

The key is to make your health a priority in the midst of life’s commotion. Make your life fit your priorities and not just the other way around. Healthy eating isn’t an add-on to your meal prep. Active living inhabits your full day rather than just a slot in your planner book. Adequate sleep means your waking hours are that much more awake – efficient, focused and productive. Look at it as infusing your life with healthful practices rather than heaping them on top or squeezing them in the middle. Shift your perception and practices rather than your calendar.

We know we haven’t covered every possible excuse. However, we hear these particular ones often, and we’re pretty sure they’re among those floating around in the minds of many of our readers. Our intention with these refutations here isn’t to belittle, to diminish or to dismiss legitimate difficulties. A Challenge is, well, exactly that.Our hope is to rally your better judgment, your bolder vision for what your life can be – not next year or next month but now, today, in the imperfect reality of daily life.

Now about that Challenge… Sure, there’s already a sizable throng of motivated, thoughtful folks already committed this month. They’re responsive and enthusiastic in the forum and boards, and we love it. However, we know there are more of you out there. Call us brazen or stubborn, but we’re not satisfied until we’re sure we’re speaking to every last reader out there. However much a chronic straggler, a reticent onlooker, or a casual lurker you might be, we’re talking to you today. This is our challenge to you, and you know who you are. Be honest. By all means, start from where you are. But start. Today. Make this your opportunity to turn the page on old habits, big regrets, small thinking and deferring, defeatist attitudes. Make this your time. Your month. Your commitment to yourself. You’re worth the time. The results you’ll see – physical and otherwise – will be worth the effort.



What are your excuses?

The Beach Body Burpee Bonanza

Were you on this board? More importantly, did you have 31 marks next to your name?

No worries! It's DAY 5 of the Beach Body Burpee Bonanza and for the month of August, we're back to burpees. No more excuses in not being able to workout (;

Day 5 = 5 burpees. Buy-in = 15. Most of you should be buying in.

Tuesday, August 4, 2009

RAINSTORMs are back!

and in full effect! Come out this Saturday at 11am at Bobby Morris Playfield (the southwest corner on the field near the tennis courts) for a workout. Bring your friends and some water and I'll bring the equipment! Did someone say Hooverball?!

RSVP to or call/text 360.908.9862.

CrossFit On-Ramp Classes

Foundation Classes aka the "CROSSFIT ON-RAMP"!


What are the CrossFit On-Ramp classes?

The emphasis of the On-Ramp sessions is skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing CrossFit group classes. We will be emphasizing technique — to ensure your safety and to ensure success at the next level.
  • First, we will introduce you to technique and mechanics, THEN increase intensity.
  • We will teach you basic skills that progressively become more technical as you become comfortable.
  • A total of 12 sessions will be taught over the span of one month. It is important that you attend each of the sessions as these skills build upon each other.
  • There will be a workout at the end of each session that becomes progressively more challenging through the series.
  • The difficulty of these workouts in ultimately in your hands. The degree that you push yourself will determine how much you learn. The class is called "On Ramp" for a specific reason - we want to ramp you up to the level of intensity and output that is inherent in our group classes.
  • Shifts in body composition are one of the most motivating ways to measure success (weight shouldn't matter, how your clothes fit & how you look naked should!). We highly encourage you to take "Before" pictures at the beginning of On-Ramp class.
  • The classes will be capped at around 15 participants to ensure that everyone gets the proper attention they deserve. The sooner you sign up, the sooner you will learn CrossFit!

Now none of these excuses apply!
  • It's too intense for me.
  • I'm not familiar with any of these exercises.
  • I want to be in better shape before I get into CrossFit classes.
  • I won't be able to keep up.
  • I don't want to look like a dumbbass.
  • I'm a beginner!

Sound good? Contact us for a FREE Orientation and Workout!
Additional reading:  Getting Started & Pricing
Additional reading: January 2012 Foundations

August 2009 Schedule

Here's the new schedule for this month! That news I've been talking about and talking about... it's coming and you'll all be happy about it (seriously!) "Blue Collar" workouts coming to you in 2-3 weeks. (=

Anywho, check out the new classes.


CrossFit Classes
  • Monday - 6am, 9am, 12pm, 6pm
  • Tuesday - 9am, 12pm, 6pm
  • Wednesday - 6am, 9am, 12pm, 6pm
  • Thursday - 9am, 12pm, 6pm,
  • Friday - 6am, 9am, 12pm
  • Saturday - 11am
CrossFit On-Ramp Classes (for beginners)
  • Monday - 10am, 5pm
  • Tuesday - 10am, 5pm
  • Thursday - 10am, 5pm
  • 6am CrossFit Class on Monday, Wednesday, Friday
  • 9am CrossFit Class Monday-Friday
  • 10am On-Ramp Class (beginners only!) - Monday, Tuesday, Thursday
  • 11am RAINSTORM CrossFit Class (open to everyone!) - Saturday
  • 12pm CrossFit Class Monday-Friday
  • 5pm On-Ramp (beginners only!) Monday, Tuesday, Thursday
  • 6pm CrossFit class Monday-Thursday
I hope that made sense. I'll have a visual aid sooner than later!

Have a question about CrossFit On Ramp classes?