Thursday, December 31, 2009

Happy 2010

The only classes tomorrow, Friday 1/1/2010, will be at 5:30pm and 6:30pm. Please RSVP if you plan to come by.

Happy 2010! It's been a long, arduous road for us here at FCF. We thank each and every one of you that has helped us get to where we are now. We're in our third box (they keep getting bigger) and it's only getting better! Let's make the best out of this new year!



come to the gym to see!



Nintendo Wii Fit Has Little Impact on Fitness

REALLY?! I was actually about to sell all the equipment we have and then buy tvs and Wiis. Screw CrossFit when we can run Wii Sports Resorts classes. [/sarcasm]

hula hoop > total body > Wii Fit

In all seriousness, I say if it gets a couch potato standing and moving it's better than nothing. If it makes them move for 22 minutes, it's better than if they never moved at all. And let's make it clear that walking to the kitchen to eat again does not count as activity. If someone is capable of more- let's say something that makes them sweat and breathe vigorously- then they should be doing more of that and using the Wii for what it's made for: VIDEOGAMES. Not fat loss. Not muscle gain. Not performance. We're only looking at one part of the equation anyway. Where's the nutritional guidance?

I play videogames all the time. It will NEVER take the place of using my body. No way in h-e-double-hockey-sticks will videogames provide me with the ability to lift heavy items, turn my body around comfortably to check my blindspots when driving, hop a fence, climb a tree, do a back flip, or move furniture. Nor will it increase my energy levels, give me better sleep, keep me truly happy or let me live a long, prosperous life.

Regarding your body, "use it or lose it". Videogames provide entertainment, not fitness and definitely not health.

Wednesday, December 30, 2009

Bye bye two-thousand and nine.

Schedule for New Years

December 31st:
  • 9am
  • 12pm
  • 5:30pm
  • 6:30pm
January 1st:
  • 5:30pm
  • 6:30pm
January 2nd:
  • 11am
  • 12pm FCF Holiday Party

RSVP to, text or call!



10 rds for time:
10 pullups
10 burpees

We're now engaged in an everlasting monthly WOD battle with some other affiliates. Lynnwood CrossFit, CrossFit Advantage, Stoneway CrossFit, Outer Edge CrossFit, and SnoRidge CrossFit are some of the gyms in this cool little competition. Winner gets to pants the losers!


(Actually, there will be NO pantsing. Is that even a word?)



Sage Burgener (daughter of Mike Burgener, coach and creator of the Burgener Warm-Up) started a blog not too long ago. It's about oly lifts. I suggest you take a peek at it.

Yesterday we worked on 1RM squat cleans and some were very frustrated with getting under the bar. Olympics lifts are very technical. It will become difficult with heavier weights.

From Sage:

Oh herow.. today I would like to talk to you about one of the most difficult concepts of the olympic movements: pulling yourself under the bar.
Generally what happens is we tend to get a great shrug and we reach full extension, and then from there, we disconnect ourselves from the bar and we try to "drop" to get under it. If you think that you may be doing this, stop IMMEDIATELY or you may as well put yourself on Santa's naughty list and expect zero Christmas presents this year. (Except maybe from your aunt Tibby who will always love you no matter what you do in your lifetime.)
So in the picture above, you see me in the "elbows high and outside" position that we teach you in the Burgener Warm-up. Keep in mind that we are teaching you that movement to drill into your brain that you are keeping the bar close. you are actually never in that position in an actual snatch and clean and jerk.
Let's play a little game for those of you who learn better by actually doing rather than just reading. Stand up for me, get up on your toes, shrug,raise your elbows high and outside. That is the position we put you in for the Burgener Warm up. Now, get up on your toes, shrug, raise your elbows high and outside, and now bend your knees. That is the actual position that you will be in when snatching or cleaning (after you have fully extended with that shrug) because this signifies that you are pulling your body underneath the weight.
You just never want to shrug and then feel like "omg i have no idea where that bar is in space right now so I'm just gonna 'drop it like its hot' and try to get underneath it as quickly as possible". If you get in the habit of doing this with light weight, when you get to heavy weight (lets say 200 kg because that is what you all are capable of doing), the bar WILL beat you down EVERYTIME. Lets face it, gravity/reality sucks..
So, in conclusion, you are pulling that bar off the ground and then you start your VICIOUS shrug and that bar is traveling upwards weightlessly with TONS of momentum on it. Now, you ask yourself, "Am I going to just drop under this mofo? or am I gonna remember what Sassy Sage's blog said and start pulling myself down (with those elbows high and outside because we dont want it to be out in front of us) and finish with a GREAT turnover?".........make the right choice.. we all have to live with the consequences of our actions..
Before you leave, go ahead and look at that video of my brother Beau. For me, I would have liked to see him shrug a little harder at the top, but, nevertheless, his pull under and turnover were so aggressive that it made up for his lack of shrug. (the only reason it did was because that was light weight for him. If he puts more weight on, he could NOT get away with a shrug like that).
Remember, its ok to ask questions. I dont expect ya'll to get this stuff by just reading it.
ps... just went to Lady Gaga's concert and magically became a better person. She's THAT good
keep it sassy

Tuesday, December 29, 2009

Party This Saturday!

This weekend is the FCF Holiday Party!

a couple of folk from the Halloween party

Come by for some good times- we'll have a table for the potluck, footage from the 2009 CrossFit games, a White Elephant Gift Exchange, and bunch of fun. We'll start after the 11am workout. And no you don't have to workout to attend. See you there!




squat clean 1-1-1-1-1


amrap in 60 sec:
"monkey opens coconut" (blue band on lower bar)

Monkey Opens Coconut from Nancy Meenen on Vimeo.

Notes from Coach Dave:
The movement looks exactly like it sounds. Reach to full height with both arms overhead and quickly drive both hands all the way to the floor. Violent images of smashing a coconut on a rock help get this right. Working yourself into an angry fit REALLY helps.

Resistance to the movement comes from rigging a jump-stretch band to a pull-up bar. Reach up and grasp the band at full extension. Because the elastic band provides a non-linear resistance, it is better to link 2 or 3 bands together and find a higher anchor. In the video we are using 2 bands and a 10 foot high bar.

The point of this movement is to contract the entire front of your body at once. This is quite similar to chopping, sledge-hammering or slam-ball. The difference in using a band for resistance is that we get a very substantial eccentric component. You WILL be surprised by control problems as you stand back up. Have fun!


Do you actively recover on your rest days?

stretching or resting?

An off day isn't supposed to be you sitting on your butt all day. Stretching (dynamic, static, PNF) needs to happen, especially to work out those tight and troubling spots. Have you purchased your own lacrosse ball yet?

Monday, December 28, 2009

Last week of 2009

We will not have any 9am or 12pm workout on Friday, January 1st.

Have a great holiday weekend? I hope it was enjoyable and relaxing because it's time to sweat it up again! We're about a month away from our Grand Opening.



for time:
100' walking lunge
21 pullups
21 situps
100' walking lunge
18 pullups
18 situps
100' walking lunge
15 pullups
15 situps
100' walking lunge
12 pullups
12 situps
100' walking lunge
9 pullups
9 situps
100' walking lunge
6 pullups
6 situps

Only advice is to go hard and grind it out. Scale the pullups as needed.



The new year is around the corner- have you thought of any resolutions? What are they?

Post to comments. You'll have to do the same in the gym.

Friday, December 25, 2009

The Best Christmas Present Ever!

Merry Christmas to all of our FCF favorites!  Have you been good this year, to others as well as yourself?  Have you put an emphasis on your health and used Foundation CrossFit to achieve new levels of fitness?

Christmas came early for the gym this year, with our wonderful new facility in Capitol Hill.  The recent weeks have seen more and more equipment show up, including new free weights, fresh new rowers, and an incredible pullup cage.  Even the little things can make fitness fun for everyone - have you tried our new pullup bands, the double-dutch rope, or the FCF-colored pogo stick?

Merry Christmas to ALL!

Today, you wonderful Foundation CrossFit folks are in for another big surprise, and this is a good one!  Starting in 2010, we will be revising our membership rates.  Not higher, but lower!  That's right, LOWER!  Plus, if you have been a paying member of Foundation CrossFit at any time in 2009, you will be eligible for an additional discount!  We will be working out the details over the next few days...

Stay tuned for big things in 2010!  Our goal at Foundation CrossFit is to bring health and fitness to a larger part of the Capitol Hill community and beyond.  Contact us today to find out how!

Thursday, December 24, 2009

Eve 2009

Can you guess which one of the people below is the December Member of the Month? We'll tell you on Saturday...


Let's try something fun out! On Christmas Day whenever someone says "Christmas", "Present", or the phrase "Thank you" DO FIVE BURPEES.

Record how many burpees you do on the 25th and report back them back to me next time you're in. I'm going to give a gift to the person who honestly does the most!

For those hurting for a workout or two this weekend try these:
  • Bottom-to-bottom tabata squats for best score. Click here for a timer.
  • Tabata anything, actually.
  • Handstand (or headstand) practice. Try to total 10 minutes upside-down.
  • For time: 150 burpees
  • 5 rds for time: 20 squat jumps, 20 clapping pushups
  • For time: 5k run
  • 4 rds for time: 50 double unders, 50 situps, 50 lunges
  • Practice your L-sit or tuck sit. Be airborne for a total of 10 minutes.
  • 100 kegel exercises. (I'm serious)
  • Hollow body hold > roll > Superman hold. Repeat until tired. Then do that again.
  • For time: 100 alternating pistols
  • World's greatest stretch x a bijillion.


The primal lifestyle wins again!

Wednesday, December 23, 2009

Happy Holidays 2009!

We will be closed starting today for the Christmas Holiday.  The gym will reopen Monday, December 28, where our normal schedule will resume as follows:

  • 6am (by request only)
  • 9am (by request only)
  • 12pm
  • 5:30pm
  • 6:30pm
You know the drill...please RSVP at least 12 hours before the class you plan to attend.  You can do so via telephone 206.414.9348- call or text, twitter, or email.

Please use this time to rest and enjoy yourselves*. I'll see y'all Monday.

* This DOES NOT mean sitting on your butt all weekend! Stay active with dynamic and static stretching, SMR (rolling), and a home WOD.  Or treat yourself and get a massage.




for time:
50 box jumps, 24"/20"
50 jumping pullups
50 kb swings, 16kg/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20kg/15kg
50 back ext
50 wall ball, 20#/14#
50 burpees
50 wall ball

Make sure you are adequately warmed up. Don't go 100% at the start- you'll regret it. There is a lot of jumping going on so be prepared. Scale the movements as needed. Foundations should a modified workout by lowering the number of reps: 25 reps for each exercise.



Chilean Weightlifter Unexpectadly Has a Baby - BBC News


Tuesday, December 22, 2009

2 Weeks Left For the SRTWC!

Sheena's Corner

Ah, the Tasty Tuesday before Christmas! I hope you all have a wonderful time spent with family & friends this season. Once Friday passes, New Years will be just around the corner. What are your fitness/nutrition resolutions or goals for the year 2010?

Here's something to consider: intermittent fasting, or IF.

From Fitness Spotlight:
For those that may not be familiar to the term, intermittent fasting is just taking times of fast (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below). Benefits include improving insulin resistance (which you will hear alot about as being the #1 key marker in so many health factors including weight loss, muscle gain, performance, recovery, anti-ageing and disease prevention) and giving the body a chance to do some internal cleaning (or housework), which can lead to improved immune function and overall health.

Usually I am a bit skeptical about any type of fasting - I love food way too much, but earlier this year when FCF held the Get Right For Summer Challenge Andrew V. suggested that I try it out since I had been skipping out on breakfast (whoops! I was working a 9-5 job and getting up early was rough hehe.. wait, no excuses!!). I blogged my sleep, nutrition, and workouts and noted what days I decided to IF. Since it was new to me I tried it out 2x/week then gradually moved to 3x/week once my body got used to it. Results showed quickly and I was convinced it worked. This will greatly benefit people who want to LEAN out and/or detox. Andrew B. says that you should always try Paleo and/or Zone before going on an IF stint. He says it's a difficult and can possibly negate progress if done incorrectly. But I guess that goes with any nutritional plan!



21-15-9 reps for time:
thrusters 45kg/30kg

I want you all to know my stance on the thruster:

(this is NOT work/family safe)



After the grand opening, would you be ready for a Paleo challenge? We'd have everyone throw money into a pot and the winners (one lady, one gentleman) would split the pot and receive a free unlimited month. I would break down some semi-finalists and then you would all vote for the winners. Sound good? Who's up for it?

Monday, December 21, 2009

Two weeks to 2010

We are in the home stretch of the Stay Right Through Winter Challenge! How are you holding up?

You guys have been hitting it hard in the gym and I'm so proud to see the progress that's being made. Jason's squatting deeper, Margaret is still showing off with all the one-hand/one-arm modifications, Cedric, Brian, Max and Andrew V. are becoming firebreathers. Not to mention that our new folk like Grace, Connor, Chad and Michelle are learning fast and putting up those heavy weights!  Oh yeah, and 90% of all our members have double-unders.

Sheena's slight pike

Keep it up! The new year's right around the corner. I have a new board that will go up. You're all going to write what you plan to accomplish in your health & fitness in 2010.




amrap in 20 min:
5 pullups
10 pushups
15 squats

compare to 26NOV2009.


Make sure to get full range of motion per exercise: arms at full extension to chin above bar for pullups, stiff body moving from chest, thighs and hips on ground to full extension of arms for pushups, and standing as tall as possible lowering yourself until crease of the hip drops below the top of the knee with a straight back and heels down for the squat.  Quality, not quantity.



"30 Lessons From My First 30 Years"
by Scott Kustes, Fitness Spotlight
  1. Discussing nutrition in social gatherings is akin to discussing politics or religion. People identify closely with their food.
  2. Don’t neglect your health and fitness to pursue monetary success.
  3. If you’re in a bad situation (be that job, relationship, or otherwise), first take steps to fix it. If it’s beyond repair, do whatever it takes to get out of it. Life is too short to be miserable.
  4. Maintain a few close friendships. I’d rather have 2 or 3 close friends than 50 mere acquaintances.
  5. On that note, relationships (with friends and significant others) come and go. People change and grow. Enjoy the time you have with people and let it go when the costs to maintain it outweigh the benefits. Practice non-attachment. Read “The Way To Love” by Anthony De Mello.
  6. Apologize quickly. Forgive quickly.
  7. Let it go. It’s probably not worth dwelling on.
  8. Call your mom.
  9. Don’t let anyone crap on your dreams…most people are offended if you want to follow a different path (even if you aren’t an asshole about it). And don’t be an asshole about other people’s dreams either.
  10. You make your bed, you lie in it. I’m not talking about sleeping.

Thursday, December 17, 2009

Tomorrow's 12 Days of CrossFit @ CFSeattle

They have classes scheduled at 6am, 7am, 9am, 12pm, 4pm, 5pm and 6pm. They have a potluck scheduled for 7pm, so if you're planning to attend that please bring something to share. Drop-in fee is $20. If you can, support local biz and buy a shirt since they're hosting this amazing WOD. We're going to bring a crew in the later classes (4pm, 5pm, 6pm) so no evening classes tomorrow. Let me know if you want to join in!

Like an AT&T commercial: "More bars in more places.. FCF"

View pictures from 2007 here. Or 2008 here.

Still improving

Ikea got nothing on Brady and me! We built it from scratch in just 4 hours (plus two coffee breaks): we planted seeds, grew a tree, made some 1'x8' planks and constructed the following:

Now we have a dedicated place for all your belongings: bags, clothes, water bottles, cellphones & keys, shoes, etc. We might paint it later down the line, add hooks for jackets. Awesome. The top of the entire cubby/shelf system will be known as the Lost & Found section. Make sure you check it everytime you misplace something. I'll be donating abandoned items every month or so.



21-15-9 reps for time:
deadlift 103kg/72kg
handstand pushups

Keep your form on the deadlift and do your best to not Quasimodo it. Scale using the appropriate DL weight. You may substitute any type of pushup, assisted HSPU (band, elevated pike), handstand holds, handstand negatives, headstands, etc. for the HSPUs.



Our Grand Opening is scheduled for January 31st, 2010. The festivities begin at 11am and 4pm. Expect a social hour/meet & greet, Introduction to CrossFit, workout demo, Q&A, potluck and raffle at each start time. We will also have other local business affiliates on hand! Full details will be up on Monday.

Will you be attending? Are you spreading the word?

Wednesday, December 16, 2009


Big congratulations to Grace, Connor, Miche and Eric for participating and completing our very first Foundations (On-Ramp) program. Were the classes full of information? Did you learn a lot? Do you feel good about joining in on our normal classes? Can I ask enough questions?

Grace and Connor: so eloquent



50-40-30-20-10 reps for time:
double unders

Remember the progression for the double-under:

  1. High cadence singles
  2. Low cadence singles with higher jump and a slight pike
  3. Quick twist of wrists


What do you think? If you train with us, you obviously believe in our methodology. You believe in moving larger loads, longer distances faster. You believe in variance, in functionality, and intensity.

We know that safety is paramount to our training. Mechanics, consistency, THEN (relative) intensity. 

I can't speak for all of the affiliates. Our CrossFit gym is not a hardcore fitness cult. We do not condone working so hard that you throw up (but you'll definitely sweat and grunt!). No one here is training for the Olympics so we're not overly serious about things, nor do we take everything Coach says as gospel. We have fun. We smile and laugh when we work on skills. We go through workouts as a team and encourage each other the entire way to make a better us. We'll joke about how tall and lanky Max and Jake are, how Mikey has the ugliest workout faces, and how Mike S. is Mr. Universe.


Mr. Universe

We have a community of people who want healthier and more active lifestyles. We know that it's a lifelong pursuit and not a quick fix. If it's easy it's sleazy. Our members are champions in their own rights: we work hard for ourselves daily. Muhammed Ali had a great quote:
Champions aren't made in the gym. Champions are made from what they have deep inside them- a desire, a dream, a vision. They have the skill and the will. But the will must be stronger than the skill.
Everyone at Foundation CrossFit has a desire, a dream, a vision. We're building both our skills and our wills each and every workout.

CrossFit is safe, efficient, and fun, and our way of reaching our goals.

Tuesday, December 15, 2009

Food drive is on!

Thank you to those who have brought in items for the food drive so far this week. Continue to bring in anything you can, it helps a great amount!


Sheena's Corner

Lately my sweet tooth has been acting up. I've been craving for some kind of dessert the past couple of days. Of course, I've turned to buying some fruit to fill the craving but since the holidays are just around the corner. I'm sure you all will be attending a couple, if not few, holiday parties. Nate suggested a simple fruit salad to fulfill a sweet craving but why not throw something together to share at those holiday parties? Here is a recipe swiped from Paleo Food Recipes on how to make a "healthy" peach cake...... ok, it's not cake but that's the name of it. No baking required!

Paradise Peach Cake
1/2 cup pecans
5 peaches
1/2 cup chopped dried pineapple
3/4 cup chopped fresh pineapple
1/2 teaspoon apple pie spice
1/2 teaspoon cinnamon
2/3 cup pitted soft dates, such as Med-Jool
11/2 cup fresh berries for garnish
1 (9") Almond-Pecan Pie Crust 
**Almond-Pecan Pie Crust

1 cup almonds
1/2 cup pecans
1/3 cup chopped pitted soft dates
3 tablespoons water
-- instructions for pie crust here


  • In a small bowl, cover pecans with water and soak for 8 to 12 hours. 

  • Drain and rinse. Set aside. 

  • Peel and halve peaches, reserving skin. 

  • Remove pit and thinly slice flesh. Set aside. 

  • In a food processor or blender, blend peach skin with pecans, dried and fresh pineapple,spices and dates. 

  • In pie shell, layer 1/2 of peach slices in a fanned spiral (optional). 

  • Evenly spread 1/2 of pineapple mixture over peach slices. 

  • Repeat with remaining peach slices and pineapple mixture. 

  • Garnish with fresh berries of your choice. 

  • Serve immediately or refrigerate and serve chilled. 

Maybe I'll try this to bring for the upcoming FCF Holiday Party on Saturday, January 2nd. Hope everyone is holding up with the Stay Right Through Winter Challenge so far. Keep up the great work! :)



skill work: L-sit progressions (from support, from hang), handstands & headstands

tabata kb swings, 24kg/16kg
tabata knees-to-elbows
tabata row (calories)
tabata box jumps
tabata handstands

Nate, Adrian, Max



What do you think about all the recent changes to Foundation CrossFit? Excited about the new equipment purchases? What other improvements would you suggest to help us build out your favorite place to work out? Reply in the comments, or email us at!

Monday, December 14, 2009

"100 Is the New 60" from Urban CrossFit

Very impressive, Mrs. UCF. Ladies- you should now have a new goal!



Back squat 5-5-5

21-18-15-12-9-6 reps for time:
push press, 40kg/30kg

Rest a minimum five minutes after your last set of back squats. Jump hard on your push presses and remember to keep your legs straight after the initial dip. This is not the push jerk. Bear crawls for those not knowing the difference already! (=

Congrats to Mike (aka Mr. Universe) for getting a 300+ lbs back squat. His CFT is almost over 1000.



Have you brought anything in for our Food Drive yet? We're looking good. If everyone brings at least one item, we'll be doing great. Planning to drop something off?

Saturday, December 12, 2009

The Lakewood 4


From Rainier CrossFit:
Why? To come together as a community of CrossFitters to honor Sergeant Mark Renninger, Officers Tina Griswold, Greg Richards, and Ronnie Owens. To show our support, say thank you, and raise money for the families. Each of these 4 individuals were our friends, co-workers, and mentors.


Lakewood 4 Memorial

for time:
800m run
23 burpee pull ups (*Mark)
101 box jumps (*Tina)
400m run backwards
121 push ups (*Ronnie)
135 situps (*Greg)
800m Run
9 ground-to-overhead (Number of kids left behind)

*Badge Number


Read their biographies here at the Seattle Times.

Friday, December 11, 2009

"The only way to win is to do more work faster"

The 2010 CrossFit Games official site is up.


Washington State Sectional: February 27-28
Evergreen State Fairgrounds, Monroe, Washington.
Regional Seeds: 20 men, 20 women

Northwest Regional: May 15-16
110 9th Avenue SW, Puyallup, WA 98371
Washington, Oregon, Idaho, Nevada, Utah, Alaska
CrossFit Games Seeds: 3 men, 3 women

Should be a good one.




3 rds for time:
500m row
12 deadlifts, BW
21 box jumps, 24"/20"

When you tire remember the five steps to the deadlift:
  1. Stance
  2. Grip
  3. Shins
  4. Chest
  5. LIFT!
Row hard. Jump high and consistently.



The CrossFit Journal* is preparing to release plenty of footage from the 2009 CrossFit Games. Here are some great displays of what happened.

*Don't have a subscription? Get one for Christmas!

Thursday, December 10, 2009

Two Thousand and Ten

We have plenty of things ready for y'all come 2010. A holiday party, a New Years challenge, a Grand Opening, new toys and plenty of new skills to put in your toolbox.

We're evolving the way you train.

Crystal + double dutch



Press 5-5-5-5-5

5 min rest

3 rds:
500m row
1 min rest



How are you doing on the STAY RIGHT THROUGH WINTER Challenge so far?

Fat Loss:

  • Are you using The Zone, Paleo or IF? Or maybe even a combination?
  • Have you tried any of the recipes we've shared? Do you have any to share?
  • Have you seen any improvement? If so, what?
Muscle Gain:
  • How's the nutrition going? Eating until you feel like you're about to chuck and then some? Or are you doing the GOMAD aka Squats & Milk program?
  • Growth only happens when you rest. Are you resting enough?
  • Have you seen any weight gain? How much?
  • Are your energy levels increasing?
  • Are your recovery periods faster?
  • What WODs have you PRed in since starting?
and for everyone:
  • How often are you working out? How many of those times are you at FCF?

Wednesday, December 9, 2009

The Man in the Arena

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."
- Theodore Roosevelt



5 rds, each for time:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely 3 minutes between rounds.

Full ROM for all exercises. Scale as needed.



So are you The Critic or are you The Man in the Arena?

Tuesday, December 8, 2009

Tasty Tuesdays: Week 3 of SRTWC

How's your breakfast?

Sheena's Corner:

Since starting this challenge, how do you normally start your day? Did anybody ever try those Omelet Muffins from a couple weeks ago?

Well I couldn't resist sharing another recipe from Mark's Daily AppleAlmond Banana Pancakes. It sounded and looked so good that I had to try it... like now.


  • 2 ripe bananas
  • 1 egg
  • 1 heaping tablespoon almond butter (we prefer Trader Joe's Raw Crunchy Unsalted)
  • Optional: berries or fruit to top/finish


1. Mash the bananas. You might want to do this while they're still in their peels!

2. Add the egg and mix well.

3. Stir in the almond butter - for a more pancake-like texture, you may add more (if you're using a creamy-style)

4. Warm butter in a pan and pour batter into small cakes.

5. Brown on each side, add toppings and serve warm! With tea! Or coffee!

Warm breakfast food for the chilly winter months! Mmmm


In teams

for time:
row 5k

Post times and how many people were in your team.


FREE MOVIE! If you saw Food, Inc. then you might enjoy the following. (via Ross Training)

Watch here: The Future of Food

Monday, December 7, 2009

FCF - The C Stands for Community

The problem:

1. You need more CrossFit!


2. Seattle's food banks need more food!

The solution:

Foundation CrossFit will help you get fit and feel good about it! We have teamed up with the local food bank to donate canned goods for the upcoming Christmas holiday.

Starting today, we are offering all of our current and previous clients an opportunity to get fit and contribute to the community that we all love. Between now and December 23rd, donate some canned or other non-perishable foods and get your workout done at Foundation CrossFit!

We will graciously offer up to 2 bonus workout days per week for all of our current and previous clients.  To get a bonus workout day each week between now and Christmas, just bring in 3-5 non-perishable goods to donate to charity when you show up for your bonus workout! 

What if you're not a member of FCF?  You should be!  Schedule your FREE one-hour Orientation session and workout by sending us an email.  After that you can partake in the holiday promotion!

You can also bring hot perishable foods to the gym for don't want him to start begging  (;

On Christmas Eve's eve, we will be bringing the donated goods to Northwest Harvest.  Please join us in spreading the good holiday spirit!

This opportunity is open to all current and previous Foundation CrossFit members. We know you are out there and you know you want to be here!  Do good for yourself, and do good for others! Help Foundation CrossFit share the holiday spirit with the Capitol Hill community, and have fun doing it!


Great work to everyone who came by for this weekend's "Lumberjack 20" workout, especially Fran & Tom of the soon-to-be affiliate CrossFit 206.

10:30's class



"12 Days of CrossFit"

for time:
1 100 yard sprint
2 bear crawls, 50 ft
3 second handstand
4 clean & jerks
5 dive bomber pushups
6 knees-to-elbows
7 kb swings
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Runs in the order of singing the "12 Days of Christmas" song: Round 1 = 100 yard sprint. Round 2 = two 50' bear crawls, 100 yard sprint. Round 3 = three-second handstand, two 50' bear crawls, 100 yard sprint. Continue the pattern to Round 12.




Have you done this WOD before?



Are you going to join us for CrossFit Seattle's 6th Annual "12 DAYS OF CROSSFIT" this month on the 18th?

Friday, December 4, 2009


To anyone and everyone in the Seattle area without a place (or crew) to do tomorrow's workout, you're welcome to come by our gym for the day.

Please note that at 9:30am and 10:30am we'll be running the following in honor of Fort Hood.

"Lumberjack 20"
for time:
20 deadlifts, 125kg/85kg
400m run
20 kb swings, 32kg/24kg
400m run
20 OHS, 55kg/40kg
400m run
20 burpees
400m run
20 pullups (C2B)
400m run
20 box jumps, 24"/20"
400m run
20 db squat cleans, 45lbs/30lbs
400m run


the shuttle run


Please do not park in any of the angled spots in lot in front of FCF. They are labeled 'Assigned Parking' and 'BMW'. Thanks for your cooperation!

Thursday, December 3, 2009

"Strong" vs. "Fit"

the Merriam-Webster dictionary defines the following:

1 : having or marked by great physical power
5 a : striking or superior of its kind
7 : not mild or weak : extreme, intense
9 : moving with rapidity or force
11 a : not easily injured or disturbed : solid b : not easily subdued or taken

1 a (1) : adapted to an end or design : suitable by nature or by art (2) : adapted to the environment so as to be capable of surviving
2 a : put into a suitable state : made ready b : being in such a state as to be or seem ready to do or suffer something
3 : sound physically and mentally : healthy

I like 'em. Especially STRONG 1, 7 and 11 and all the definitions of FIT, especially the end of 2b.

We provide a broad, inclusive strength & conditioning fitness program that increases your ability to be both STRONG and FIT. We can only achieve this by defining the end goal. That's why I have you keep a journal. That's why I ask you to write your goals in the front of it.



5 rds for max reps:
bench press, BW


for time:
500m row

We'll talk about callus care tonight. Something to add to your wishlist this holiday season!



If General Physical Preparedness (GPP) is what we generally train for, is the bench press a valid training tool? Are barbell presses (strict, push, jerks), handstand pushups, pushups (and it's variations) enough for our pushing skill?

Wednesday, December 2, 2009

Call to Action

You may have seen the link at the top of the blog, but for those who haven't...

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
Donate here. Even if it's only $10, it'll help.

We will run the "Lumberjack 20" WOD this Saturday in honor of what has happened. Let's honor those at Fort Hood. Let's honor SPD Officer Tim Brenton. Let's honor the four slain Lakewood Police:  Sgt. Mark Renninger, Ofc. Ronald Owens, Ofc. Tina Griswold, and Ofc. Greg Richards.

Let's show our strength as a community.



AMRAP in 20 min:
12 hang power snatches, 30kg/20kg
10 pushups

Burgener warm-up beforehand. Use an empty bar if you can. PVC/wooden dowel for those not comfortable enough yet.



I implore you. When's the last time you helped out someone in need?

Tuesday, December 1, 2009

Tasty Tuesdays: Week 2 of SRTWC

Do any of you watch The Biggest Loser?

I never did, but I'm glad that people are working towards a healthier lifestyle. I've heard some nasty stuff about it though. Here's an insightful article from the New York Times.
When more than 40 former contestants from “The Biggest Loser” gather Wednesday for a reunion television special, the winner of the program’s first season, Ryan C. Benson, who lost 122 of his 330-pound starting weight, will be absent. Mr. Benson is now back above 300 pounds but he thinks he has been shunned by the show because he publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.
Whoa there. I guarantee CrossFit won't make you pee blood. We want you to learn proper mechanics of movement, become consistent in them, then ramp up to a relative intensity. We teach you nutritional habits in quality and quantity. You'll never be forced into losing weight with us or any other CF affiliate.

Read the rest of the article for some dangerous situations contestants have been in, medical professionals disagreeing with the show's tactics, and other "dark side" things the show doesn't put on air. Eh.



From The Paleolithic Eating Support List's Recipe Collection.

30 Minute Dill-Baked Salmon

4 salmon fillets (each 6 ounces)
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh dill
4 lemon slices

3 chopped shallots
1 chopped garlic clove
2 tablespoons olive oil

fresh spinach
2 cups lightly packed basil
1/4 cup broth or stock

Place salmon fillets on baking pan.
Mix salt and pepper; sprinkle half over fish with lemon juice and chopped fresh dill.
Top with lemon slices.

Bake at 350F for 15 minutes.
Sauté shallots and chopped garlic clove in olive oil for 6 minutes.
Add [two 10-ounce packages] fresh spinach and basil; cook 8 minutes.
Add remaining salt mixture and broth or stock.

Boil for 4 minutes.
Serve salmon on greens.

Are you taking your fish oil supplements at every meal? If you've been in class then you've heard me ramble all about how it's the miracle drug that everyone wants and no one is taking. GET ON IT. And eat more fish. Please. If you take fish oil you'll never appear on The Biggest Loser.



4 rds for time:
400m run
50 squats

Sub-10 minutes is your goal! Even with our 400m+ run.

Ced looks dead.