Friday, February 26, 2010

First Hero WOD at Foundation CrossFit 3.0

This weekend should be a good one. A couple of reminders:

Closed Saturday
Many of us will be at the Washington Sectionals for the CrossFit Games both Saturday and Sunday.  For those who are feening for a workout anyway, check below for your homework!

Last Chance For Grand Opening Special.
We usually charge $185 for a month of Unlimited CrossFit classes, but throughout the month of February we've been charging $135 to celebrate our Grand Opening in Capitol Hill. Contact Andrew or Tony to purchase as many months as you like at this rate. This is only good through February 28, 2010!

Join the club and let's get your name on the board!

Our next Foundations (On-Ramp) program starts March 1st
Exercise new to you? Or has it been a while since you were consistently active? Our Foundations program is a month-long 12-class program designed to teach you the mechanics of exercise until you become consistent and confident in your ability. Then and only then we will comfortably raise the intensity to go faster, perform more technical movements, lift heavier weights, and go longer distances. Sign up today!

February graduates

No Parking in the lot
Unfortunately we do not own any of the spaces in the parking lot right in front of our facility, so we cannot allow anyone to park in them at any time. There is plenty of street parking along 11th and around the area.





for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


And as promised here's some homework for the weekend:


4 rds for time:
400m run
50 squats

Bobby Morris Play Field is a perfect place to do this. A group will meet up at the normally scheduled Saturday class time of 11am to share this jello leggedness experience.


Fitness Spotlight asks fitness bloggers What is the Best Cardio Workout Routine?

Thursday, February 25, 2010

Closed Saturday

Because I will be judging at the Washington State Sectionals for the 2010 CrossFit Games, and because many others will be at the event cheering on our very own Foundation CrossFit competitor, the gym will be closed on Saturday, Feb. 27. Come support Cedric as he goes for the gold!

Enjoying some coconut butter

Of course, we'll still be posting a workout for those of you who need to get your workout fix at home!

We apologize for any inconvenience.  We will also try to have our garage door fixed asap so we can breathe freely again next week!



21-15-9 reps for time:
thruster, 44kg/30kg

compare to 22DEC2009.

Wednesday, February 24, 2010

This Weekend

Saturday and Sunday I will be in Monroe, WA for the 2010 CrossFit Games WA Sectionals. A bunch of others are coming to watch! We'll finalize carpooling asap for those who want to attend Saturday. ($25 spectators, free for volunteers.)

We will be updating via our Twitter feed the entire if you'd like to stay updated. Time to support Cedric!



This one comes from our buddy Cody and CrossFit Advantage in Mukilteo, who was just featured in their local newspaper. The CrossFit community is definitely growing and getting noticed!

The Monthly Affiliate Challenge!

5 rds for max reps:
1 min row (cal)
1 min deadlift, 100kg/70kg
1 min ring dips

1 min rest between rounds.

Join in on the fun with A Bunch of CrossFitters!

Athlete Profile: Jake P.

Jake P.

back squat - 120kg
clean - 68kg
max pullups - 11
500m row - 1:31
FGB - 268

How'd you get into CrossFit?

My friend Mike was diagnosed with Crohn's disease a few years ago. His doctor recommended he eat a paleo diet and exercise regularly to help with the fatigue that can accompany the disease. He got into CrossFit as a result and soon all I heard from him was CrossFit this and CrossFit that. I was skeptical for a long time, but after seeing some of his results I decided to give it a try in October 2009. My only regret is that I didn't start sooner.

Favorite/least favorite movement?

I love rowing because my stature gives me a natural advantage (versus movements like pushups or pullups which I find pretty tough). Of course then I look at Max cranking out pullups and I know that it's just an excuse. They all tend to suck by the time you get to the end of the workout!

Goal for the month? For the year?

Lots. I want to row 500 Meters in 1:25 or less, do 25 kipping pullups, 100 pushups and dunk a basketball.

What is the best part of being an FCF member?

The constantly varied workouts keep me coming back. I spent many years going to globo-gyms and doing my traditional 3 sets x 10 reps x 3 exercises for each body part. I plateaued years ago, and had no motivation to switch it up. With CrossFit I've seen constant gains, and every time I repeat a workout (which is generally only every couple of months) I set a new personal record. This and the community aspect of the gym keep me coming back.

Prefer the box or the tire? Why?

The tire. It keeps you going when you see 3 other people struggling right beside you. Plus I feel like the tire is less likely to move on me when I get so tired that I miss and almost fall on my face.

Favorite song to workout to?

Whatever AB has on the jukebox. Its just nice to have some background noise that isn't the crap they play at globo gyms.

Favorite "cheat" meal?

I love Indian food, but it is very heavy on things like cream and butter. Nothing beats some good tikka masala over basmati rice with a big chunk of garlic naan.

Favorite kitchen tool?

Food processor. Pureed cauliflower makes a great mashed potatoes substitute, and the almond-banana pancake batter I make in it tastes amazing!

Has CF made you change your idea of fitness and general health?

Definitely. I've learned that fitness is not about doing the same repetitive movements over and over and trying to eke up the weight each week, with endless sessions of cardio thrown in. Fitness can be fun, exciting, and best of all quick! I used to go the gym for hours at a time and now I'm typically in the box for about an hour max. I'm definitely seeing twice the results in half the time.

Favorite motivational quote to live by or inspired by?

"Don't cry over spilled milk."

Tuesday, February 23, 2010

Organic Produce Delivery: A Review

I've been getting a CSA box (community supported agriculture) for about 6 months now.  It is essentially organic produce delivery.  I do it because I like convenient things, I like supporting local businesses and I like organic produce (but when I go to a grocery store, I am often tempted by the price of conventionally grown produce).  My CSA (Full Circle Farms) has quite a bit of flexibility.  Full Circle allows quite a bit of customization, which I appreciate.  You can
  • choose the frequency of your deliveries - weekly, biweekly, monthly 
  • choose the method of delivery - pick up location or home delivery 
  • choose the size of the box - small/medium/large
  • choose the contents of your box, depending on what is available that week
  • add items to your box for an extra cost such as eggs, tea, coffee, any produce available that week.
 I should mention that not everything I get in my box is locally grown - In the winter, I'd say about 50% of it is - in the summer it's closer to 75 - 100% - so if you really want to only get locally grown produce - check out a different CSA program.
When people find out that I get organic produce delivery they usually ask me two questions,
  1.  Do you use all the produce, or do you you end up throwing stuff out?
  2. Is it cost effective - how does it compare to buying groceries at a store/online/farmers market.  
The answer to the first question is simple - I eat a ton of produce.  So not only do I use everything that comes in the box but I have to supplement at grocery stores and farmers markets to get me to my next box delivery (I get one small box every 2 weeks and live alone).  I never knew the answer to the second question - and frankly, I didn't care a lot.  In general I prefer convenience over cost (but that's just me) and truthfully - I just love opening the box and seeing what's inside (even though I already knew what I was getting).  It's just fun.  BUT - since I got so many questions about it - I decided to see just how cost effective it was.  I have to admit, I was a little nervous about this because I wanted my CSA to come out on top - but I had a feeling it wouldn't.  Read on to find out what I discovered....

So here was THE PLAN (this is when you truly discover how nerdy I am):

I took inventory of what I got in my box and I weighed everything.  Here's what I got:

2 Avocados (snow pea replacement)
1 Golden Bell Peppers
2 Yellow Onions (la ratte potatoes replacement)
1 Cucumber
2 Parsnips FCF (carrots replacement)
1 Golden Bell Peppers (braeburn apples replacement)
1 Bunch Celery
4 Minneola Tangelos
1 Bunch Green Onions
2 Rio Star Grapefruit
1 Bunch Romaine Lettuce
4 D'anjou Pears
0.33 pounds Baby Spinach

I made a few replacements and doubled up on peppers (I heart peppers).  The box is always a flat rate of $30 and is delivered to a pick-up location about a half a mile from my house.  I could pay $34 to have the box delivered directly to my door.

I went to 7 different grocery stores and Amazon Fresh online and wrote down the prices for the equivalent amount/weight of items from my box, wrote up a little computer program and calculated away!  I was mostly interested in comparing only organic produce (when available), since my produce delivery only includes organically grown produce.  However, I also recorded the conventionally grown prices for select stores.  Some of the stores I went to didn't even have conventionally grown produce. 

List of stores: Safeway, QFC, Madison Market (co-op), Whole Foods, Trader Joes, PCC, Fred Meyer, Amazon Fresh

Here is the document with the breakdown of prices at individual stores.  A couple things to note.
  1. Some stores did not have certain organic products, if that is the case, I replaced the missing price with the price of the conventionally grown item (indicated by blue text).  
  2. Some stores simply did not have an item, when this was the case, I used the average price of the other stores and highlighted the price in grey.  
  3. If an item was on sale, I used the sale price - this is not indicated on the spreadsheet.
Here are the highlights:
 Fred Meyer, Trader Joe's and CSA win (w/ caveat).
  • Only Trader Joes and Fred Meyer beat the price of my CSA box (note: Trader Joes did not have parsnips, nor did it have organic green onions and Fred Meyer was missing 4 out of 12 organic items).
  • Fred Meyer was the cheapest overall - they happened to be having very good sales. 
  • Trader Joes has ridiculously priced organic produce - if their excessive packaging practices don't bother you then shop there. 
QFC sucks it up, big time.
  • QFC organic produce is far more expensive than other stores (~$45), even PCC and Madison Market (~$32).  More than $10 more!  
  • In fact, the QFC conventional prices (~$28) were more on par with PCC and Madison Market.
SHOCKER! Conventional is cheap.
  • The difference between buying organic and conventional produce within the same store is substantial.  Safeway ($38 vs. $22), QFC ($45 vs. $29) and Fred Meyer ($25 vs. $17)
Delivery vs. Delivery.
  • My CSA box beat out Amazon Fresh (even without the additional delivery price Amazon Fresh charges).
Fancy store = higher prices? Not necessarily.
  • PCC and Madison Market have much more reasonably priced produce than I expected.  I expected Whole Foods to be expensive, but was surprised their prices were similar to Safeways (cheaper even!).
Want organic greens? Go bulk style.
  • Buying organic spinach (or any leafy greens) in a bag or box is FAR less cost effective than buying it from a bulk bin. (This really hurt QFC and Safeway prices as they did not have bulk bin spinach)
Shop Smart.
  • This isn't a huge shocker - but some produce is just plain expensive to buy organically - avocados, grapefruit, yellow peppers.  If I am more careful about selecting expensive produce to fill my box, I could be making it much more cost effective.
And because I'm told that "people like graphs", here you go:

      Bottom line?  As long as I want to buy organic produce, I feel good about my CSA box.  Had most stores been cheaper than my CSA I would have seriously considered canceling my deliveries.  I'm happy that it is cost effective.  And I'm never shopping at QFC ever again.  They are robbing you blind.  I've never really paid attention to prices at grocery stores, but I'm gonna start.

      If you've ever considered joining a CSA, I hope this helps.

      If, after reading this, you are considering joining the Full Circle Farms CSA feel free to mention me (Margaret Kloster) in the referrals section.  Referrals = credits to my account.  Here is a pretty comprehensive list of other organic produce deliveries (CSAs) in the Seattle area.

      Also of interest - Here is a similar comparison of Whole Foods, Madison Market and QFC, not limited to produce.  Again - QFC fails (although they did not incorporate sale prices).

      Isometric Skills


      find you max for each:

      • L-sit / tuck sit
        • supported
        • hanging
      • handstand hold
      • plank (please note what type)
        • floor/parallettes
        • rings (advanced)

      each, for time:
      2k row
      rest 5 min
      1k row
      rest 2 min
      500m row

      We will spend time afterwards learning some ways to do Self Myofascial Release with all the lacrosse balls I just bought.

      Monday, February 22, 2010


      Come support two awesome local fitness businesses on March 6th for an hour of relaxation, flexibility, stability and proprioception (ooooh!).

      Check out Phyzz Yoga on Twitter.

      RSVP to the event on Facebook here. BYOYM (Bring Your Own Yoga Mat)

      CrossFit R&R



      deadlift 3-3-3-3-3

      for time:
      100 double-unders
      50 db snatches, 45lbs
      100 double-unders

      compare to 2010JAN12.

      Warm-up will include a 470m farmer's walk. You have 15 minutes to complete the strength portion. Stay relaxed on the double-unders and make sure that your rope is of proper length (ahem*Paolo*ahem). Pull from ground, full-depth squats on snatches.

      Foundation CrossFit: Double-Unders from ABueno on Vimeo.
      How do you do yours?

      Friday, February 19, 2010

      2 Girls, 1 Session


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

      rest 3-5 minutes then

      for time:
      150 wall balls, 20lbs/14lbs

      compare "ANNIE" to 16DEC2009. Compare "KAREN" to 04DEC2009.


      The first two workouts for the Washington Sectionals for the NW Regionals for the 2010 CrossFit Games have been posted! I can't wait to watch on February 27th & 28th at the Evergreen State Fairgrounds.

      Washington Sectionals WOD 1
       [wmv] [mov]

      Every min on the min, for 8 min:
      ~100m run
      max shoulders-to-overhead, 155lbs/105lbs

      Washington Sectionals WOD 2
       [wmv] [mov]

      for time:
      40 handstand pushups
      40 front squats, 155lbs/105lbs

      Let's Go Cedric!

      Thursday, February 18, 2010

      Going upside down

      Gymnastics skills day today:

      • handstands and handstand pushups or progressions
        • Keep your body tight and stretch your body tall.
          • Progressions: holds (reps = seconds), static hand walking, negatives, pikes
      • L-sits (hanging, supported) and L-sit pullups or progressions
        • Engage abs, hips, quads, chest, lats. Point toes to maintain form.
          • Progressions: tucks, leg flirting, jumping tuck sit negatives, etc.
      Spend a total of 10 min upside down, 5 minutes in an L-sit


      3 rds for time:
      400m run
      5 handstand pushups
      10 L-sit pullups
      15 box jumps, 24"/20"

      Wednesday, February 17, 2010

      Our First Athlete Profile!

      Expect a new athlete profile every Wednesday! First up...

      Andrew V.

      How'd you get into CrossFit?
      I was introduced to CrossFit on November of 2008 when my Uncle Ron Panelo (part owner and founder of King CrossFit) talked to me about it. I didn’t think much of it at the time, but he showed me videos on the site of people doing "Fran" and "Linda". Thought it was interesting, but a lot of things were going on in my life at that time- I just tore my cartilage in my right knee, I was preparing to go to the Philippines, etc. I learned more about it in February when AB- shirtless, with a bowtie, as the bartender- talked to me a little about it during a housewarming party. A few weeks later I gave it a try. 400m, 20 pullups, 30 pushups, 40 situps, and 50 squats later (took me over 16 minutes!! I’m pretty sure that’s the warmup now…) I realized how badly out of shape I was, and I didn’t turn back. CrossFit has been a part of my life ever since.

      How has CrossFit changed your body?
      I used to weight 300lbs. ‘Nuff said. (Just kidding. But you should take a look at some of my pictures from when I started. HAH!)

      April 2009

      Has CF made you change your idea of fitness and general health?
      It has taught me that it’s not about numbers, percentages, scales, isolating muscle groups, super-long, drawn out periods of useless cardio, burning more calories than you eat, limiting fats, and mirrors (during workouts.) It’s about functional movements performed at high intensity for a short duration. It’s about meats and veggies, seeds and nuts, some fruit, little starch, no sugar. “Healthy” foods probably aren’t. And if it’s known by the same name in different countries (Big Macs, Twinkies, and Sprite) then it’s not food. And that the best ways to track progress are: compliments from others, looser fitting clothes, and the mirror.)

      Greatest personal accomplishment in result of CrossFitting?
      Dropping 30lbs and getting girls to like me (Kidding. Girls still don’t like me.)

      Favorite and Least favorite WOD?
      Most Favorite: Team Workouts! Trevor, maybe? Annie, Cindy, and Helen are fun too. Least Favorite: Tabata This or Griff.

      Recently acquired skill?
      Ummm…500lb tire flip? Haha, I’m pretty proud of being able to do consecutive double-unders now too.

      Goal for the month?
      Duh. Muscle-up. For the year? Many! 6 pack (haha), 300 lb squat, 400 lb deadlift, Level 1 cert (May 8th!!), work towards a CrossFit Kids cert

      Gym rival?
      I’d like to say Cedric. Hahaha, only because he’s a beast and his times motivate the hell out of me (or discourage me when I compare mine with his…). Otherwise, I’d say Paolo too since we both started right around the same time, are both getting our Level 1 certs in May, and have known each other for a while.

      What do you love about your gym?
      Easy one. The community and the relationships we build with each other. The camaraderie is phenomenal. Even though workouts are a race against the clock…or a race against each other…I still feel like I’m part of a team rather than in a competition. The encouragement we offer each other get us through even the most difficult workouts, and often times help us hit PRs. It’s a family thing man!

      How has CrossFit made you better in situation (ex: Moving furniture, carrying groceries, running from a cheetah, wrestling a bear, swimming from a shark, etc.)
      Last week, I picked up a car. I also outran a wildebeest, fished for dinner barehanded, rode a unicorn, and flew on the back of a pterodactyl.

      Hanging out.

      Favorite cheat food?
      Winnie’s cupcakes. And pizza.

      Favorite restaurant:
      I’ve been saying this for forever – Chipotle’s steak salad is beyond amazing. When people are skeptical about paleo, saying that you “deprive yourself” or that you don’t get to eat any “good food” I just offer them a steak salad, extra meat, with fajita veggies substituting the beans, fresh salsa, medium hot sauce, and guacamole. Skip the corn, cheese, and sour cream, and you have yourself one of the best paleo meals fast food treats ever known to man!

      Favorite motivational quote to live by or inspired by?
      "A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."

      -Robert A. Heinlein



      5 rds for max reps:
      push press, 3/4 BW

      Rest anywhere between 2 and 5 minutes in between rounds. Use your journal to keep commentary and score per round.


      mixed double tabata: v-ups and kettlebell swings

      Tuesday, February 16, 2010

      Jerky & Boats

      What an awesome idea. Let's all try it!

      The $10 Jerky Maker (PDF)

      You can dry fruits too.



      3 rds, each for time:
      row 2k

      Rest anywhere up to 5 minutes between rounds.

      We are going to determine rowing capability by your best 2k using Coach Dave's CrossFit Skill Levels. You can use a pace boat to help keep your pace.

      Did someone say 'bacon'?

      From Jen's Gone Paleo:

      1- 12oz. Chicken Breast (Boneless, Skinless)
      1. With the smooth side of the breast facing up, and beginning at a point under the breast to hold the bacon in place, wrap a bacon slice around the breast in a spiral. Continue with the remaining bacon slices, until completely wrapped.
      2. Wrap, tightly, with saran wrap and refrigerate, at least 30 minutes.
      3. Preheat oven to 400F.
        Heat a nonstick ovenproof fry pan over medium heat. Add the chicken breast, smooth side up, and cook until lightly browned, about 3 minutes. Turn the breasts over and cook until the other sides are lightly browned, about 3 minutes. Turn the breasts smooth side up and transfer the pan to the oven.
      4. Cook until an instant-read thermometer inserted into the thickest part of the breast meat registers 165°F and the bacon is browned, about 20 minutes.
      5. Remove pan from oven and set aside, to rest, for 5 minutes.
      Didn't get a chance to try this on my own but it seems simple enough. Just two ingredients! Easy peasy. Another recipe that is bacon-wrapped, here.

      The FCF Paleo Challengers are well into the 3rd week of the month. Keep it up everyone! Can't wait to read, hear, & see your results! Sometimes I wonder why I had never heard of this 'caveman diet' before CrossFit. It just seems like an easy, healthy, simple way of eating - yet I had no idea that I did eat a lot of processed (packaged) foods while growing up (maybe you can relate; handi-snacks, gushers, go-gurt, hot pockets, fruit roll ups, foot-by-the-fruit, graham crackers.......).

      When I have had conversations with people who have tried eating Paleo but didn't stick to it, I asked why they had stopped or why it didn't work out for them some answered "it's too hard for me" / "I don't have time to cook/prepare." Is it really hard to prepare and cook ourselves or are we too accustomed to having our food prepared FOR us? This TLSP article provides a simple equation: 1 protein, 2 veggies, 1 fat in a skillet = eating Paleo. Seems easy enough for me. Share the wealth, tell people about this way of eating - leave the word Paleo out of it and just explain the simplicity of it and how they'll benefit from it. A simple adjustment may make the difference.

      Monday, February 15, 2010

      Smooth Criminals

      Congratulations to Brady, Marc, Chris H., Chris, and Molly for getting their CrossFit Level 1 Trainer Certifications this weekend!



      "Annie Are You OK?"
      21-15-9 reps for time:
      row (calories)
      sdhp, 35kg/25kg
      med ball clean, 20lbs/14lbs
      thruster, 35kg/25kg
      wall ball, 20lbs/14lbs

      Should be a good one today!

      Sunday, February 14, 2010

      Happy Valentine's Day

      We will be open tomorrow. RSVP for your classes!

      Friday, February 12, 2010


      CrossFitters at FCF should be very proud of the way they move. We hold a very high standard here and I'm very proud of all of you for adhering to it.

      With amazing mechanics we work both safely and efficiently. Full range of motions keep us limber. Proper path of motion make things move faster. Muscular systems work in sync and are more proficient at lifting heavier loads.

      We become consistent with uncompromising form. Masters at sports are so good because they practice virtuosity: doing the common uncommonly well. Build proper foundations and then building up is easy.

      Finally we up the intensity. Go faster. Go heavier. Do both at the same time. If we get ahead of ourselves and use intensity before mechanics, we lose efficiency. Safety becomes an issue when range of motion is ignored. Injuries are prevalent because the general public doesn't realize the importance of strengthening. Only a handful know how to engage their shoulders. Fortunately for you, it's something done everyday.

      You crawl before you walk. Walk a lot before you run. Mechanics, Consistency, Intensity.



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

      compare to 11DEC2009.

      Row for the "bell" curve. The smoother your stroke, the better! Deadlift with proper mechanics: firmly planted heels, proper lumbar curvature, engaged lats (armpit pinching), and a big chest!

      Jump high and do you best to land with a full foot. Hips open above the level of the box. Use lower back stretches post-wod in addition to our normal cool down.

      Thursday, February 11, 2010

      A very expensive piece of equipment

      It is known for it's multiple uses throughout history. It's renewable and recyclable. It can help you lift more.

      It's wood.



      Find your 1RM of:
      back squat

      If you have less than 10 hours "under the bar", please find your 5RM of each.

      Go through a proper warm-up then work your way up to your max.

      Wednesday, February 10, 2010

      Introductions Are In Order

      Hi Everybody, 

      Although I've met many of you, I wanted to take an opportunity to introduce myself to the Foundation CrossFit community. My name is Adam Wenzel, I'm from Washington and have been into sports, fitness, and martial arts in different times in my life. I was into trail running and started experimenting with interval training but still heavily influenced by the misinformation of bodybuilding techniques...

      "Enter CrossFit" (c) AB. I was immediately hooked and started teaching myself as much as I could.  I've been into CrossFit for almost a year and a half now, almost entirely solo at parks, my house, and 24hr Sickness. I was working two full-time serving jobs, including some 12- and 15-hour double shifts, and still managed to cram in WODs before and in-between shifts. I have been unable to stop talking about the improvements I was experiencing -- I found it immensely rewarding and fun to not only do this stuff but teach friends how to do it and even just talk to people about it -- changing their perceptions and paradigms about fitness, what it is and how to achieve it, and nutrition. It's amazing how much misinformation and ignorance is out there, so much more than apathy.

      On a philosophical level, I see it as a return to lost humanity. Human beings were never intended to be sedentary, motionless, incapable, lazy, depressed, or debilitated.  Assisting people in returning to functional human beings is deeply meaningful for me.

      Although I am CrossFit Level 1 Certified, I have so much to learn and hope to be able to convey the same teachings to you. I can't tell you how excited I am to be here, to study under Andrew (aka The Man, aka Yoda) and Tony (aka Obi-Wan, or Tony-Wan) who are a wealth of information, to be part of this community, to be a part of building this place up, to learn from you all, and to assist you in any way I can towards achieving your goals and a better quality of life. I look forward to meeting and getting to know each and every one of you.

      -Adam Wenzel
      Foundation CrossFit Trainer

      Throw your arms up!

      But don't throw up. We're doing tabata situps two days in a row!


      • Pullups
      • Pushups
      • Squats
      • Double Unders
      • Situps
      Your lowest amount of reps in any given round will be your Exercise Score. The total of all Exercise Scores is your workout score.

      Tuesday, February 9, 2010

      Chocolate Pancakes Anyone?

      It's the second week of the February Paleo Challenge! From what I've read on the FCF Paleo blog, it looks like everyone is doing well. Have you noticed anyone (who's participating) in the gym performing better or looking different? If you aren't part of the challenge, ask them how it's going for them.

      Everybody who cooks knows that you usually end up with leftovers. So far in my experience with the FPC at 100%, having leftovers really helps out when cooking Paleo. You can use the same ingredients for different recipes (i.e. left over chicken you had with asparagus can be used in a salad you can make the next day) through out your week. Last week Jake had suggested Shepard's Pie, which will definitely give you plenty! Check out the recipe here.

      I know I've got a lot of posts from Mark's Daily Apple, but know that I am searching new websites for recipes to get variety. Thanks for your patience as I am still getting the hang of finding goodies to share with you every week. Like I've said before - if you have anything in particular you would like to share (recipes, nutrition info, etc.) shoot me an e-mail or post in the comments! For now.. enjoy this one. ;)

      You may remember a recipe from a while ago, Almond Banana Pancakes - this week we have Chocolate Paleo Pancakes! From The Label Says Paleo - this recipe originated from her making Chocolate Coconut Pancakes (that was inspired by Mark's coconut pancake/waffle recipe). The difference with the two: more chocolate, less coconut. :)

      Preparation time: 15 minutes, makes about 10 small pancakes
      Ingredients:2 eggs
      • 1 tsp Ghiradelli unsweetened cocoa powder (pretty sure it doesn't have to be Ghiradelli, but what the heck..)
      • 1/4 tsp vanilla extract
      • 1/4 cup shredded coconut flakes
      • 1/4 cup unsweetened applesauce
      • 1/4 cup almond butter
      • 1/4 tsp cinnamon
      "Mix the ingredients in a bowl until you get a smooth batter. Add a little coconut oil to a skillet and add batter to form a small pancake. Cook for a minute or two and once you see the sides of the pancake starting to brown, flip the pancake. These are easier to flip than the original chocolate coconut pancakes. Once you have flipped the pancake, allow it to cook for a minute or two on the other side. Carefully remove and serve hot with sliced apples and strawberries."
      I'm not a big fan of coconut but this recipe requires just the right amount = not too little, not too much so both fans & non-fans of coconut will enjoy this. You can actually taste all of the ingredients in this pretty well. The instructions don't say what heat to cook it at but I'd assume that it was on a low-medium setting, just as you would cook regular pancakes. This makes a light and tasty snack.

      Late pass

      I was meaning to post this up for a while now.

      Anders (behind Eduardo and Nate) came to visit Foundation CrossFit from Denmark! His box is CrossFit Butcher's Lab. Funny name, right? Well he told me that it was an actually butcher factory before they moved in. I guess our place wasn't THAT bad of a cleanup compared to theirs.




      Power clean 2-2-2
      Clean pulls 5-5-5

      Tabata situps
      one minute rest
      Tabata toes-to-bar

      Use the Burgener Warm-up: Scoop, Elbows High & Outside, Muscle Clean, Clean Landing, Hang Power Clean to prepare for the movement. Don't sacrifice proper mechanics for weight. Form is critical.

      Clean pulls are to be done with the same weight as your power cleans.

      Monday, February 8, 2010

      Back on the grind

      I hope you had a great, fun-filled weekend- especially those who came out Saturday! Who ate paleo yesterday?!

      Let's get intensity all day today. Like David's pressing face.




      In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for a total of three rounds. The stations are:

      • wall ball, 20lbs
      • sumo-deadlift high pull, 35kg
      • box jump, 20"
      • push press, 35kg
      • row (calories)

      The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


      Congrats New Orleans!

      Saturday, February 6, 2010

      The Wingman

      What a workout- Amazing effort put out by everyone today! Thanks for giving it your all.

      Foundation CrossFit: "The Wingman" from ABueno on Vimeo.
      2010 0206 @ Foundation CrossFit
      "The Wingman"

      grab a bumper plate! the bump must stay on your person the entire time.
      470m waiter's walk
      then 2 rds of: 

      20 burpee-swings
      30 pushups 
      40 situps 
      50 walking lunges
      end with another 470m waiter's walk

      Superbowl XLIV tomorrow!

      Friday, February 5, 2010

      CrossFit in Seattle News... Again!

      Jordan Holland, owner of Xplore CrossFit and CrossFitter extraordinaire was featured on King 5 [article here], speaking on the Paleo diet. Awesome work.

      See the Foundation CrossFit February Paleo Challenge Blog here. Want to join in? Email Margaret or Sheena!



      10/9/8/7/6/5/4/3/2/1 reps for time:
      deadlift, 1.5 x BW
      bench press, BW
      power clean, .75 x BW

      Jake receiving in rack position.

      Brady receiving in rack position.

      Scale as necessary: floor press if benches are not available. Use the Burgener Warm-up.


      Have you tried the Paleo diet yet? If not, why? If yes, what immediate improvements have you seen? What improvements do you see will occur in the future?

      Thursday, February 4, 2010

      The Scorpion

      Tony leads class

      A static or dynamic movement to promote range of motion, prevent/relieve tightness in the posterior chain. Areas stretched include the lower back, glutes, and obliques.


      Time to break in the brand new rowers.  Give em some love!

      Row 5k


      What stretches do you use outside of the gym?