Monday, May 31, 2010

Memorial Day 2010

We will have class today at 12pm, 5:30pm and 6:30pm.

Our new schedule starts tomorrow.

Saturday, May 29, 2010

May Graduation

Congratulations to the May 2010 Foundations Program! We hope you've seen great improvement within yourself in the past month and can't wait to have you in our regular classes.



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

compare to 12MAR2010.

You will be personally rolled out before the workout. With all the recent POSE drills and jumping workouts, you will all have really, really, really tight lower legs.


Speaking of classes, we are altering the schedule starting this coming Tuesday:

We will be open this coming Memorial Day, Monday the 31st, for the following class times:

  • 12pm
  • 5:30pm
  • 6:30pm

Thursday, May 27, 2010

Register for the CFT this Saturday

Tomorrow is the last day to register for the CrossFit Total on Saturday. Email to reserve your spot and to announce your opening lifts.


Who else would be interested in a Lululemon Trunk Show? The crew at the Pacific Place Lululemon Athletica store are coming by with a bunch of their merch to sell on Friday, June 18th. I'll bring some wine and hor d'oeuvres. You'll bring your credit cards, debit cards and cold hard cash. We'll all have a grand ol' time.

I built up a good amount of interest on the facebook group, what about you blog readers?!



for time:
1 mile run
2k row
1 mile run


How To Reboot Your Sleep Cycle and Get the Rest You Deserve - Lifehacker

Wednesday, May 26, 2010

Week 3 Winner

Danielle J. (our Member of the Month) is last week's winner of the Look Good Naked Challenge. She beat out Matt and two others who were tied for 2nd place!  This week's prize - a $50 gift certificate to Barrio or Purple Cafe:

The Recap:
  • Week 1: J. A. Henckles chef's knife + bamboo cutting board, $30 value (Winner = Rebecca)
  • Week 2: (10) Primal Pacs, $40 value (Winner = Rachel)
  • Week 3: $50 gift certificate to Barrio/Purple Cafe (Winner = Danielle J.)

Have you noticed the value of the prizes keeps going up week after week? The stakes are getting higher, and we are increasing the prize values to get you even more motivated to win the weekly challenge. No prize will be less than the $30 registration fee, and we have more great prizes lined up as we move into the second half of the Challenge! This all leads up to our Grand Prize of one month of Unlimited CrossFit!

Also, we are just about to put in our order for our FCF Look Good Naked tshirts! stuff!

Keep up the fantastic work and maybe you'll be this week's winner!



for time:
30 clean & jerks, 61/44kg

compare to 30MAR2010.

Tuesday, May 25, 2010

CFT this weekend

We will have a CrossFit Total this weekend at the gym 11am. We are requiring everyone to "register" so that we have enough room for the lifters. Please email to reserve your spot if you haven't done so at the gym already.

Visitors are welcome, but the registration is still required!



5 rounds for max reps:
bench press, BW

compare to 15APR2010.


Who's your meat-man?

Happy, grazing cows at Thundering Hooves Farm, Walla Walla

You'd have to have been living in a hole for the last 5 or so years to not know that grass-fed beef is the newest craze in health food.  That's why I was surprised to recently be dining at a McCormick and Schmicks in Baltimore and see them proudly boast about their corn-fed beef.  Huh?  I suppose I appreciate their transparency.  I opted for the wild caught mahi mahi.

The idea of grass-fed meat is a simple one.  Cows are not supposed to eat corn or any grain for that matter.  They are supposed to eat grass.  They have 4 stomachs for a reason.  But corn makes cows fat fast... And that is very convenient for the meat industry.  Unfortunately cows raised on corn make us fat fast too.  Corn fed beef is extremely high in the Omega 6 fats that we definitely don't need more of.  Eating grass fed beef means you can take less fish oil... this will make Tyler very happy. 

For about a year now, I've only purchased meat that I know comes from a source that is grass-fed/pastured/humanely raised/wild caught/free-range (depending on the meat, of course).  It's harder initially because you actually have to think when you buy your food.  But it gets easier.

I'm just going to highlight two of my sources of grass-fed beef.  The first is Olsen Farms.  They sell at just about all the Seattle farmer's markets (even throughout the winter).  I've gotten to know the farmers and I trust the meat I buy from them.  Try their breakfast sausage and beef bacon.  They also sell lamb (yum!).

Knowing the people who raise the meat I eat is important to me.  I used to call him My Meat Man until my friends told me to stop cause it was creeping them out.

When I want to buy a lot of meat at once, I purchase from Thundering Hooves.  They are a family owned farm located in Walla Walla.  They deliver meat frequently to many locations in Seattle and offer $20 off your first purchase.  They also sell at PCC and many Seattle restaurants use Thundering Hooves beef and lamb.  They are a great option if you have a lot of freezer space.

It is my lifelong goal to make my parents healthier, so I dragged them on a tour of the Thundering Hooves farm this week.  It was fascinating.  I learned so much about the challenges and struggles that family owned businesses have to go through to provide humanely raised, organic, tasty pastured animals.  I could go into lots of details, but I will spare you and just show you a picture of my parents and me in front of the slaughter house, which we walked through.  I'm serious when I say it is a trailer!

Have you tried grass fed beef?  What do you think of it?  Where do you buy it?

Further reading:

Fitness Spotlight - As a statistician, the ugly graphs in this post drive me crazy - but still good quick comparisons

The Daily Green

Decoding Meat Labels - Sheena shared this article with me - thanks, Sheena!

Sunday, May 23, 2010

New hours!

Our Memorial Day schedule on Monday, May 31st, will include only the following classes:

12pm, 5:30pm and 6:30pm.



3 rounds for max reps:
1-minute intervals of
  • Ring pushups
  • Sledgehammer hits
  • Kettlebell swings, 24/16kg
  • Knees-to-elbows
  • Double unders
Back squat warm-up!


Our new schedule starts next Tuesday, June 1st:

Click to embiggen!

Friday, May 21, 2010


By the way, tomorrow goes down RAIN OR SHINE.
POSE Tech's Mission Statement:
Bring to the worldwide running community the highest quality running education to reduce running related injuries and to increase the performance quality of running at all levels.
How are you guys holding up with all the post drills? Calves sore? Do you feel bouncier than normal? We will be providing more and more POSE Technique drills as summer gets closer. Who has a race coming up they want to train for?



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

compare to 25FEB2010.


Racking the bar during the front squat portion of the thruster is usually efficient in everything but the thruster. Try keeping the bar in press position during the movement. It's more difficult to maintain, but it will save your wrists.

Do your wrists hurt after thrusters?

Thursday, May 20, 2010

Saturday Details

"Donkey Kong Rodizio" this Saturday! Sign-up on the whiteboard.

Harbor Steps @ 10am.
1st & University Street
downtown Seattle

We'll meet at the middle level. 

Afterwards is lunch at Ipanema.



skill development:
turkish get-ups
stiff-leg deadlifts


Tony's in the gym until Tuesday! Come visit and say hello!

Wednesday, May 19, 2010

Athlete Profile: Garit!


Quick Stats:

Deadlift 110kg
400m run 1:24
500m row 1:38
"Death By Pullups" 15
"CINDY" 10 rds
Recently ran the Vancouver half-marathon in about 2 hours

How and when did you get into CrossFit?

I saw a write up on the Capitol Hill Seattle Blog about how it was “gym class for adults” and I loved gym class back in school. And I knew I had to start cross training with my running. And I freaking hate the gym and lifting weights. So to me it seemed like the perfect match of fun and exercise.

What is your favorite movement? Least favorite?

Favorite: Waiter’s Walk, Farmer’s Walk, Rowing… in short spurts. ;) OH and now that I can do some double unders, I am totally obsessed with that. I even bought a jump rope for home.

Least favorite: Deadlift

What is your favorite WOD? Least favorite?

Favorite: Don’t really have a stand out favorite so far. I really do enjoy all the workouts, even though I bitch sometimes.

Least Favorite: Any WOD that involves pullups. I need the most work with my upper body, so of course pullups are my nemisis. But slowly I will learn to get along with them. (Never will love them)

Tell us about one of your recently acquired CrossFit skills.

Other than my skill of loving CrossFit I did 10 pushups off the knees. That to me is a HUGE milestone (yeah, my upperbody is just that weak)

Tell us about some of your recent achievements and future goals.

Had a really good half marathon in Vancouver on May 1st. Felt strong, averaged a pace of 10:06/mile. Future goals: Continue with FCF and use it to improve my running. My main goal is to qualify for the Boston Marathon hopefully by 35 (32 now, so that gives me plenty of time- I can still goof off)

PC or Mac?

Mmmmm, MAC all the way. Had a job where I did design work on a PC and I felt my soul being crushed, had to shower nightly to get the feeling scrubbed off.

Favorite cheat meal?

Cheat? As in whatever I want to eat? A big burger and fries with a side of 2 beers at Elysian.

What do you absolutely love about the gym?

The training, the environment, the location, the other members are what I love about FCF. The key to anything new (with me) is having the resources and comfort levels around to succeed, and FCF does that well.

What could the gym improve upon?

Mmmm, I think an iPad wall would be very nice. Where you can access workout descriptions and illustrations where it shows movement. In my old age, I tend to forget things I learn if I don’t repeat them often. So a “clean & jerk” might not be what I am thinking. ;) or Skin the Cat (haven’t learn that, but think I have seen a pic of it on the blog)*

What would you like to see more of in our community?

I really don’t know. I have been doing CF for 3.5 months now, and still feel like a newbie, so right now, everything is perfect, rainbows, kittens and butterflies (that like to kick my ass, and get me into shape).

What major benefits have you noticed, either physically and mentally, from exercising with us at Foundation CrossFit?

Well first thing I have noticed are my legs, they are stronger (can’t stop touching them), and my running has improved. I don’t get as winded charging up back home to Capitol Hill from Downtown. Overall, I just feel better. My posture is better. Clothes I bought back in June of 2009 fit again. (which saves me money)

What keeps you coming back?

They way I feel after a workout. The instruction. The workouts themselves (even though I hate some and bitch and moan). Knowing that I will no longer have a muffin top (even though I love muffins, poppy lemon are the best)



2 rds for time:
800m run
400m run backwards

compare to 13APR2010.

Please roll out your calves pre and post WOD.


A week after this Saturday's "Donkey Kong", we'll be holding a "CrossFit Total" on Saturday the 29th of May at 11am.

There is a sign-up on the board in the back. You'll have three attempts at your 1RM for the Back Squat, Shoulder Press, and Deadlift. Nate is having a bbq at his house afterwards and the entire gym is invited!

Tuesday, May 18, 2010

Winner of Week 2

Our Look Good Naked Challenge has a winner for Week 2


Rachel wins ten 55g Primal Pacs (a $40 value)! Great work to everyone! Keep it up because we have some great prizes for the next couple of weeks.

"Donkey Kong Rodizio" this Saturday!



Press 1-1-1-1-1

Finisher: Max L-sit x3


What do you find more difficult- monostructural conditioning (running, rowing, jump roping), gymnastics (bodyweight), or weight lifting? Why?

Monday, May 17, 2010

NW Regionals 2010

Watching the NW Regionals for the 2010 CrossFit Games this weekend in Puyallup was awesomely inspiring. The best CrossFitters from Alaska, Idaho, Nevada, Oregon, Utah, and Washington competed over two days for the top three spots to go to the 2010 CrossFit Games.

Congratulations to the winners and to all else who competed! Big shout out to Kurtis & Laurie of Rainier CrossFit for planning and executing an amazing event. Smith Brothers Farm chocolate milk ftw!



3 rds for time:
10 overhead squats, 44kg/30kg
50 double unders

No rack usage. The weight must be taken from the ground. This was the Individual Competitor's first WOD with 135/95lbs.

Here is a video of Chris Spealler finishing the NW Regionals version of today's WOD.

[Window Media Video] or [Quicktime]



There won't be a regular workout at the gym this Saturday. We are going to the Harbor Steps downtown for another "Donkey Kong Rodizio". Lunch at Ipanema post-WOD! Tony will be back in town (no cast). The details will be on the whiteboard at the gym.

Friday, May 14, 2010

Weightlifting Shoes

You may have seen the collection of these fancy shoes growing at the gym lately. Maybe you've asked yourself "Are they worth it? Do they really make a big diference?"

The answer is yes.

The modern weightlifting shoe has been developing over the last decade as the sport of weightlifting has progressed. As the evolution of lifts like the snatch, clean and jerk evolved, as more effective ways for the lifter to get under the barbell were developed. From the "splot" to the "split" to the "deep split" to the "squat" landing, the shoes went from thin leather sneakers with no heel to high top boots made of leather, wood and nails. The high tops didn't allow the ankle to flex forward enough and the nails could catch on the platforms. (Sounds lame under a heavy load)

an old school brand: Karhu's

Weightlifting shoes were developed by the necessity of competition into what we see today. They allow for maximal use of the strongest muscles in the body (the lower extremities), and optimal joint mobility to lift/support the heaviest weights possible. The heel height assists flexibility and proper weight distribution on the feet. The solid base enables consistent transfer of power against the floor, through the body, and to the bar. Imagine a heavy back squat while standing on a pillow: it gives and moves under you inconsistently- that doesn't seem fun or effective, does it? Yet that's what many of us are doing lifting with our running shoes on.

These aren't stable enough for heavy lifts.

With weightlifting shoes you can better create and transfer power. You'll possess more balance. Your lifts will become more consistent, reliable, and stable allowing you to use more weight and get stronger.

Rogue Do-Wins

Adidas Iron Work III



21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 17DEC2009.

We will be using this standard for the deadlift today. There is a 12-minute cap. Perform doable quality work.


Have you thought about picking up some lifting shoes yet? Our favorites are the Adidas Iron Work, The Pendalay Do-Win (patent leather) and the Rogue Do-Win (suede).

Thursday, May 13, 2010


"Great works are performed, not by strength, but by perseverance."
- Dr. Samuel Johnson



three individually-timed rounds:
row 2k or run 1600m

compare to 16FEB2010.


Northwest Regionals for the 2010 CrossFit Games this weekend at the Puyallup Fairgrounds! Who else wants to go?

Wednesday, May 12, 2010


To build some intensity for barbell lifts, aggressive stomping (no more than 6!) will set off a "fire" in the heels. It also helps focus on the task at hand.

And yelling as loud as you possibly can helps too:



back squat 5-5-3-3-1-1

Time to find your true 5, 3, and 1 rep max!


Other than being a genetic beast, strength is a skill only a few dedicated will work towards.

Have you been getting stronger?

Tuesday, May 11, 2010

The Only Uncontroversial Food

For those challenge participants, the first week is behind us!  We're so impressed with everyone so far.  Keep up the good work!

Looking over 30+ food logs is definitely..... boring.  No.  I kid.  It's quite interesting, actually, and I've already gotten lots of great ideas from ya'll.  Keep up the creativity!  One thing I notice we all could use a little more of though, is veggies.  Vegetables: the only non-controversial food.  No one will ever argue that vegetables aren't good for you - so make sure you eat plenty of them.

One way to be sure to get a substantial serving of vegetables is to not shy away from salads.  What's that you say?  Salads are boring?  I beg to differ.  Think of all the endless combinations you can make...

The players - Greens, Veggies, Protein, Fats

Choose your Greens:
  • Lettuce (romaine, green leaf, red leaf..), Spinach, Kale (red, green), Chard (green, red, rainbow), Fennel, Cabbage (purple, green, yellow), Arugula, "mixed greens", etc...
Choose your veggies:
  • Tomato (roma, grape, heirloom...), Pepper (green, red, yellow, orange), Carrot, Cucumber, Zucchini, Cauliflower, Broccoli, Beets, Radishes, Mushrooms (not technically a veggie, I know), Celery, Onion, Brussels Sprouts, Asparagus, etc... refer to the Approved Foods List at the end of your LGN info packet.
Choose your proteins:
  • Chicken (baked, broiled, grilled...), Beef (steak marinated a million different ways), Fish (canned tuna/salmon, grilled salmon, mahi mahi...), Egg, Pork (bacon, tenderloin...), Shrimp, again the possibilities are only limited to your imagination!
Choose your fats:
  • Dressing, Avocado, Nuts (brazil, macadamia, almond, walnut, pecan, hazulnut, sesame seeds, sunflower seeds), Olives...
Ad-ons: Fruits and cheeses

Holy Cajole - with all those options and all the endless combinations you could make -- how is a salad possibly boring?

Try making your own vinaigrette dressing:

Balsamic vinaigrette:
   1/2 cup extra virgin olive oil
   1/2 cup white balsamic vinegar
   1 clove crushed garlic
   1 teaspoon ground mustard
   1 pinch salt
   ground black pepper to taste

Lemon vinaigrette:
   1/4 tsp finely grated lemon zest
   1/4 cup fresh lemon juice
   1 T white wine vinegar
   1 cup olive oil

  • 1/4 teaspoon finely grated fresh lemon zest

  • 1/4 cup fresh lemon juice

  • 1 tablespoon white-wine vinegar

  • 1 cup vegetable oil

  • 1/4 teaspoon finely grated fresh lemon zest

  • 1/4 cup fresh lemon juice

  • 1 tablespoon white-wine vinegar

  • 1 cup vegetable oil

  • One of your trainers just prefers fresh lemon juice blended into olive oil. Yum!

  • 1/4 teaspoon finely grated fresh lemon zest

  • 1/4 cup fresh lemon juice

  • 1 tablespoon white-wine vinegar

  • 1 cup vegetable oil

  • On to the next one

    Congratulations to Mark B. for getting his first muscle-up:

    He was so aggressive he ripped!


    One spot remains on the "Foundation Fitness Muscle-Up Club". Who's got next? Who's going to be first on the "Foundation CrossFit Muscle-Up Club"?



    for time:
    run 1 mile or 2000m row

    compare to 16FEB2010.

    Utilize the POSE running method as best as you've learned so far.


    4 rounds for time:
    10 knees-to-elbows
    15 ab-mat situps

    compare to 25MAR2010.

    Situp standards are hands touch the ground above your head, situp and touch your toes. Knees can be up ("Military"-style) or splayed ("Butterfly"-style).


    What's up Harborview?!

    Monday, May 10, 2010

    The First FCF Engagement

    Congratulations to Cassie and Eric for getting engaged this weekend!



    tabata intervals (20sec work/10 sec rest, x8) of:

    • pullup
    • pushup
    • squat
    • situp
    • row (calories)
    compare to 09MAR2010.


    Rebecca is the Week 1 winner of our Summer Bodies Challenge. She wins a brand new chef's knife and cutting board ($30 value! That's what the entry fee was!). Ooooh.

    1) What is your secret to success?

    I think it has really helped that I have been really busy with school- I have not been going on social activities or exposing myself to a ton of temptation. That said, I did hang out with friends where a lot of bad food was available, but I came full and nibbled on the fruit. Also I went to the grocery store with a plan. And I boiled a dozen eggs to have on hand in case I had to eat on the run.

    2) What is your favorite cure for a sugar, bread and/or alcohol craving?

    Perrier is my cure for soda craving (I just like bubbly things) and dates are awesome if you really want a sweet treat. Try putting walnuts inside the dates, and it is like candy.

    3) What's your favorite go-to snack or meal?

    A hard boiled egg (which I am eating right now) or a Primal Pac. Both are easy to pack and pretty filling (no tupperware)

    4) What has been the biggest and/or hardest change for you?

    Hanging out w/ people who aren't on the diet. Luckily, a couple of my friends and study partners are doing the challenge, and they have helped me out a lot in not providing temptations or sharing food. If hanging out or eating with people I come full or bring a dish I can eat, so my blood sugar doesn't drop.

    5) Do you feel any different? If so, how?

    Well... The first half of the week I felt sluggish, but now I am pretty much back to a good energy level. I also don't know if this is possible, but some sweet stuff that looked good to me last week does not seem as tempting now.

    Congratulations Rebecca! And to the rest of you challengers keep on keepin' on! There are six weeks left, with a new winner each week.

    Are you next?

    Friday, May 7, 2010


    .. or rebuilding?




    3 rounds for time:
    400m run
    21 kettlebell swings, 24kg/16kg
    12 pullups

    compare to 02MAR2010.


    Sustain an injury pre-CrossFit? Has training in constantly varied, functional movements executed at a relatively high intensity improved upon your "janky-ness"?

    I am a soccer player that discovered CrossFit about 4 years ago. I was coming off of my 4th knee surgery (including an ACL replacement, MCL replacement and a couple of cartilage surgeries on my left knee) and was thinking that if I keep going at this rate, I would not be able to walk by the age of 40. I originally thought that I could use this as a tool to stay in shape, but was not thinking about injury prevention or being able to better play soccer. 
    As I began, I immediately noticed that I was way faster than the people that I considered equals on the field. It felt great and inspired to keep working hard in the gym. Foundation CrossFit (Foundation Fitness back then) was strengthening not only my legs, but my entire body. Since starting, I haven't had any problems with my knees. In fact, I was feeling the strongest I've had in years.
    That all changed last Sunday.
    I was playing soccer and a player came at me running full speed while I was dribbling the ball. I turned my right leg to challenge him and he slammed full speed into me, creating a huge impact. The player ended up flying over my knee and I took that ball away from him, but in doing this my knee gave a little bit and I felt a sharp pain coming from my knee. Although I played out the last few minutes of the game, my knee continued to hurt through the next day, so I made an appointment with my orthopedic knee surgeon. Having gone through this before, I expected him to give me grim news that I had torn either a ligament or cartlidge in my knee and would have to go under the knife for a fifth time.
    When I entered the office I was angry but ready for the grim news. The doc began to examine my knee and immediately asked me what I was doing as my legs looked "bigger" then the last time he had seen me 2 years ago. I told him about the CrossFit workouts that I had been doing. As he got deeper into the examination, he inquired further about how I injured my knee. Finally he gave me the news that I had only strained my MCL in my knee, and would be out 1-3 weeks. He told me that my knee was stronger due to the workouts at Foundation- I had increased my flexibility and muscle strength, thus was able to better absorb extreme impacts (like crazy tackles on the soccer field). The doctor finally told me that the impact that was described above would have torn "75-90% of other people's MCLs, and a torn MCL is a minimum recovery time of 6 months... If you had not been working out the way that you did, we would probably be talking about surgery right now."
    The bottom line: CrossFit works. It strengthens your body, and can save you from serious injury. The body is still fragile, and injuries happen, but it equips you to deal with the unexpected rigors that come up on a soccer field or elsewhere. Thank you Foundation Crossfit, you have help keep me injury free and have also prevented injuries that may have happened if I was not working with you.

    This shit works...
    Nathan Alidina

    Thursday, May 6, 2010


    We've been playing around with more gymnastics moves like skin-the-cat, shoot-throughs, press to handstands, cartwheels, forward rolls and the like. The brave get to learn bar work like kip ups and hip overs as well as handsprings and standing back tucks!



    for time:
    3 push presses, 40kg/30kg
    21 ab-mat situps

    6 push presses, 40kg/30kg
    19 ab-mat situps
    9 push presses, 40kg/30kg
    15 ab-mat situps
    12 push presses, 40kg/30kg
    12 ab-mat situps
    15 push presses, 40kg/30kg
    9 ab-mat situps
    18 push presses, 40kg/30kg
    6 ab-mat situps
    21 push presses, 40kg/30kg
    3 ab-mat situps


    An amazing display of what the human body is capable of:

    Wednesday, May 5, 2010

    Attention Challenge Participants

    Have you taken your 'Before' photos yet?




    5 rounds for time:
    100' walking lunge
    20 dumbbell hang power snatches, 45lbs/30lbs
    30 box jumps, 30"/24"

    Break up the snatches however you see fit.


    This video is of a squat snatch:

    Tuesday, May 4, 2010

    1 Fish 2 Fish Red Fish Blue Fish

    Fourth day into the challenge and I can already feel the difference. What about you guys?

    Well we've gone on and on about fish oil plenty of times. You've probably heard Andrew talk about it a bunch at the gym or read that plenty of athletes are taking it as a supplement. Why is fish oil so good? If you're already taking it, do you know why? With so many new people at the gym and the challenge in session, Faye wrote up a quick description on why we should all be on fish oil.

    Fish Oil is a supplement we highly recommend because it is such a good natural remedy that will help heal or prevent future problems. It is mostly known for its Omega-3 fatty acids that help protect against heart diseases meaning it can help decrease the chances of having heart strokes or cardiac arrest.

    Another benefit of taking fish oil is that it helps with blood circulation, which is really beneficial for us CrossFitters. Fish oil increases our blood flow and that is most helpful when you are experiencing soreness. Fish oil is an all around great supplement to take and comes along with other benefits such as:

    • Overall increase in immunity
    • Reduces inflammation
    • Helpful in treating arthritis
    • Good for skin care
    • Helps maintain if not improve eye vision

    Not sure how much fish oil you should be taking? Check out this fish oil calculator from Whole 9 and Robb Wolf:

    Fish Oil Calculator

    Store your fish oil in your refrigerator – cause it can go rancid. Yuck.

    Allergic to fish but still want an Omega3 supplement? Try Flax Seed Oil.

    We definitely recommend that you check out the fish oil calculator. Some of us had been taking some that were not legit! Sad Panda. Anyway, it will save you a lot of money and you'll see which ones work best for you. If you just don't want to take fish oil, eat plenty of fish! Recipe time! Picked this one up at Central Market over the weekend.

    Broiled Halibut with Tomato and Dill

    Prep time: 15 minutes, Cook time: 10 minutes, Serves 4


    • 1 lb halibut fillets, about 1-inch thick
    • 2 tbsp olive oil, divided
    • 1/2 cup sliced green onion
    • 2 cups cherry tomatoes, halved
    • 2 tbsp chopped fresh dill


    1. Preheat broiler. Rinse fish; pat dry with paper towels. Brush fish with 1 tablespoon of the oil; season with salt and pepper to taste. Place on broiler pan rack.
    2. Broil fish 4 to 5 inches from heat source 10-11 minutes or until fish flakes easily with a fork, turning once.
    3. Meanwhile, place green onion in remaining oil in a skillet; cook until tender. Stir in tomatoes and dill; cook and stir just until tomatoes are soft. Season with salt and pepper to taste. Spoon tomato mixture over fish, and serve.
    I always say you can use as much olive oil as you can - seasoning with salt and pepper are optional! To make an even better meal, add grilled vegetables (bell peppers, cucumber, zucchini, etc). Pretty simple recipe where you can even make it your own. Get cookin'!

    Happy STAR WARS DAY!

    MAY THE FOURTH be with you!




    as many rounds as possible in 20 min:
    400m run
    max pullups

    compare to 09APR2010.

    Monday, May 3, 2010


    The May Foundations Program has begun! We have added a 10am slot to those interested.  See the schedule.

    The Look Good Naked Challenge has started as well! Great job to everyone who's posted so far. We have some great things to look forward to: a higher state of well-being, more energy, better performance, looking good naked, and some cool prizes!



    for time:
    150 burpees

    compare to 13JAN2010.

    Must get chest to the deck then jump a minimum of 6" with hands overhead.


    Expect a bunch of max efforts this week: 500m row, standing vertical jump, max pullups, standing box jump, and the sit-and-reach flexibility test!