Wednesday, June 30, 2010

Barbell Hell

Question: How much fun can you have with barbell and some bumps?

Answer: Tons! Just look at one of the many calm faces the barbell can cause:



5 rounds for time:
15 deadlifts
12 hang power cleans
9 front squats
6 push jerks

The workout calls for a 60/44kg bar.


Do you own (and use) a reusable water bottle? Do you use a coffee tumbler? What about the newer cold beverage tumblers?

Restaurant Recycle or Compost Deadline Approaches - King 5 News

Tuesday, June 29, 2010

Floor Press

The floor press started before the bench press! The bench press was invented during the mid 19th century, but before that athletes would floor press for strength in this range of motion.

1) Dumbbell Floor Press

Benching pressing with dumbbells but the lifter should be lying on the floor rather than on a bench while pressing the dumbbells) To perform this movement, lay on the floor, have a partner hand you two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.

dumbbell floor presses

2) Barbell Floor Press

Get under the bar with your shoulder blades together and shrugged into your traps. Tuck the elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.

barbell floor presses

FLOOR PRESS STYLE 1: Legs straight

When you floor press with your legs straight in front, you will be able to floor press WAY LESS weight than what you would be able to bench press. When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.

FLOOR PRESS STYLE 2: Arched back

John, FCF 1.0

The second style of floor pressing is lying on floor with your knees bent. By keeping your knees bent, the floor press then becomes more like a "decline bench press," depending on how much the bencher arches.



floor press 5-5-5

bottom-to-bottom tabata squats


Do you prefer pressing on your back (bench press, floor press) or standing (press, push press, push jerk)?

Monday, June 28, 2010

An update!

We've been so busy since Tony visited that we've neglected the blog! )=

In the meantime, we've made the gym a lot nicer (=

All previous posts will be accounted for. Sit tight.



"Pukie Brewster"
for time:
150 burpees

compare to 03MAY2010.


The Carrot Train to Crazytown - Whole9

Wednesday, June 23, 2010

Turkish Get-Up

Quite possibly the single greatest movement for shoulder rehab and improving strength and stability in the shoulder joint.

Maintaining the shoulder in an isometric contraction through a large range of motion, plus the major muscle groups, small stabilizing muscles, tendons and ligaments, will all be significantly strengthened.



4 rounds for time
12 turkish get-ups 16/12kg
run 400m

compare to 06JAN2010


Try the TGU at home- if you have a backpack or a purse you can make it heavy by filling it up and then try a couple. How big and awkward can you go?

AB pre-SS

Winner gets a Primal Pac!

Tuesday, June 22, 2010

Summer Soltice Sans Summer

What the heck?

Where is my natural Vitamin D, gosh darnit!?  I thought by this time of year I could ditch my vitamin D supplements and get it from the good ol' sun - but alas, that is not the case.... yet.

If you don't already, you should consider taking a Vitamin D supplement.  Vitamin D is pretty essential and since we really only get it from the sun and we are all Seattleites, it might not be a bad idea to get it in supplement form.  Here are some of the things that Vitamin D does for us:
  • In conjunction with Calcium and Vitamin A, it promotes bone strength and growth
  • Is an essential player in the immune system
  • Reduces systemic and chronic inflammation
Check out Mark's Daily Apple's several recent Vitamin D articles for more information.

Monday, June 21, 2010

LGN Challenge = Done.

[Foundation CrossFit],

I want to say thank you so much for organizing this challenge. I know you were hesitant [in running the challenge], but it has totally been a revelation for me. I thought I was eating kind of Paleo before... but I guess not! I have NEVER lost weight and made gains in the gym like this. (I have lost a bit over 10 lbs in the 7 weeks and it is still coming off slowly.) It was HARD at first, but now feels maintainable. I never would have tried this hard without the challenge, but I feel so good about myself. That is worth SO MUCH.

We can chat more later.

Big thanks to Margaret and Sheena for making sure this challenge went well, as well as Paolo for all of the design work.

Congratulations goes to all of the athletes who participated and saw changes, regardless of how significant or minute. You all did an awesome job and we're very proud to have witnessed your progress!



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

rest approximately 5 minutes

for time:
150 wall ball shots, 20/14#

compare to 19FEB2010.

compare "ANNIE". compare "KAREN".


Make sure you guys arrive about 5 minutes early to class now. We're going to make sure that the hour that you're in the box is quality time. Class starts when it is scheduled!

Thursday, June 17, 2010

Where is the sun?!

It's mid-June- where's my Vitamin D source, Washington?



Back squat 5-5-3-3-1-1

compare to 12MAY2010.


Corn Is NOT a Vegetable - Mark's Daily Apple

Wednesday, June 16, 2010

Schedule this Friday

This coming Friday we will be running the WOD ("CINDY") every half hour beginning at 6am until 1:30pm and then 4pm to 6:30pm.

We will be having a party at the gym at 7pm. Everyone is welcome to come by- just bring something tasty to share!



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

compare to 07MAY2010.


How David Blaine held his breath for 17 minutes. Inspiring!

Tuesday, June 15, 2010

Week 6 of 7

Olga wins this week!

What is your secret to success?

I've really had to reevaluate my eating habits when the challenge began. I started to plan out my meals and grocery shopping, making sure I always cook enough to bring to lunch the next day and have a variety in my meals. Three years ago I lost close to 50 pounds on Weight Watchers and have been able to keep them off. I wasn't on Weight Watchers the whole time but after the initial weight loss, I was able to just take the basic concepts and adjust my lifestyle in a way that I can maintain. After this challenge, I feel that I can do the same and take the basic principles of the challenge and apply them to my life in a way that I can maintain.

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

I've discovered Just Mango Slices at Trader Joes that pretty much cure most cravings I have for sugar. As far as bread goes, its kind of weird because I've had a Starbucks eight grain roll almost every day for breakfast for the past 2 years. But since the challenge started I havent had it once. And I haven't even craved it. There have been days where I would say, ok I've been good all week so I'll have an eight grain roll on Saturday, and when Saturday rolls around I just feel too guilty and I don't want it. I don't really ever crave alcohol, red or white wine satisfies me. Also, since Andrew told me tequila comes from cactus and I can have unlimited amounts (just kidding!) I choose that over vodka. Coffee helps with chocolate cravings.

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

I have a few favorite go-to snacks... dried mangos, sunflower seeds, frozen cherries. As far as go-to meal, stir frying vegetables and sausage is easy and leaves leftovers... also the Primal Pacs are an even easier alternative when I don't have time to cook.

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

Bringing my own lunch and breakfast to work has been a huge change, as well as the meal planning. It's reassuring to know I have a lunch with me that is perfectly Paleo and I don't have to rack my brain for ideas on a healthy lunch I can buy. It also saves money! Also getting 7 hours of sleep per night is a huge change. This is the first time that I have consiously planned my evenings in order to get at least 7 hours each night.

Do you feel any different? If so, how?

I definitly feel more rested and energized. I don't have to try as hard to get myself out of bed at 5:30 am to go to yoga or CrossFit. I don't get too full, but I feel satisfied throughout the day and my body looks and feels more lean.

It really helps to have friends and a sort of community going through the same thing. Alina and I have struggled to come up with different diet plans for years, it seems like there are so many different philosophies on diet that it used to give me a headache just thinking about it. When Alina first brought up Paleo I was completely skeptical and could not imagine giving up potatoes, my eight grain rolls, or chocolate. But the challege was a perfect way to give it a try and I have found that it really works for me.

She wins an $80 gift card to SPUD!



5 individually-timed rounds:
500m row

compare to 28APR2010.

Rest no less than 2 minutes, no longer than 6.


Playing with the damper setting on a Concept 2 Rowing Erometer: Does it help?

Reading Nutrition Labels

Attention newbies who are looking to make a lifestyle (nutrition) change: here's an easy way to read labels when grocery shopping in between the aisles. Don't pay so much attention to the amount of percentages of fat, sodium, sugar, cholesterol, etc. Look at the ingredients that is printed underneath. What's in the food you're about to eat? I've mentioned a couple rules from Michael Pollen's Food Rules book in past Tasty Tuesday blogs but one in particular comes to mind for this post - if a third grader can't pronounce it, don't eat it!

Article of the day brought to you by Fuel As Rx: Not So "Natural" Flavors. Read on to see what those words (i.e. saccharin, acesulfame potassium, carrageenan) mean and tell you what's really in the food.

Recipe time! Paleo 'Fried' Chicken & Strawberry Salad by Health Habits.

Strawberry Salad Recipe (Serves 4):

4 cups organic mixed greens
1 cup walnuts – toasted in hot dry saute pan ’til golden
1 cup organic strawberries – sliced

They have a recipe for aged balsamic vinaigrette but figured you could choose one of the ones Margaret suggested here.

'Fried' Chicken Recipe

1 whole organic chicken portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
2 cups almond or nut meal
3 egg whites – whisked for 1 minute to lighten
1 tsp paprika
1/4 tsp salt
1/4 tsp pepper
olive oil spray


Preheat oven to 420°F.

Arrange all the ingredients in a row in the following order: the chicken pieces, whisked whites with S&P and paprika added, breadcrumbs.
Begin by dipping the chicken pieces in the egg holding the chicken over the bowl for a few seconds after wards to let excess egg fall off and then coat in the breadcrumbs coating all sides. Pat the crumbs onto the pieces with clean hands to make sure it sticks. Lay on a foiled oven tray. This assembly line is a great time to get the kids involved!

Once all the pieces are crumbed spray liberally on all sides with the olive oil spray.

Pop in the oven for 20 -25 minutes approx until internal temp of 165°F and the crumbs are crispy and ‘fried’. That’s all there is to it!

Monday, June 14, 2010

No 7:30pm class this Friday

Making way for our Friday Fun Night:
  • Lululemon Trunk Show
  • LOOK GOOD NAKED Challenge Wrap Up Potluck
  • New merchandise comes in! ($20 shirts, $50 sweatshirts)
  • Tony's back up!
WORKOUTS WILL BEGIN AT THE TOP OF THE HOUR AND :30 AFTER THE HOUR FROM 6AM TO 2PM, then 4PM TO 6:30PM (last time to workout for the day).




compare to 05APR2010.


Are there any other class times that you want to see in our schedule?

Friday, June 11, 2010

Our athletes = The Best.

Rebecca will be absent from the gym as she'll be down south to help clean up the gulf coast.

Thanks for your help in these efforts!



"Pao's Pow!"

24-18-12-6 reps for time:
chest-to-bar pullups
deadlift, BW
double-squat wall ball, 20/14#

Tomorrow is Paolo's 24th! If y'all didn't already know, Pao is our in-house graphic designer. Most of the things you see come from ideas by me and Tony, but without Paolo's amazing work it would never see the light of day.

Thanks for everything and happy birthday Pao!


Totally forgot to mention this when it happened, but back on April 12th, 2010 Cedric was able to touch his toe stretching his hammies. This was the first time he's ever been able to do it.

Congratulations dude.

Thursday, June 10, 2010

New merch coming!

New merchandise will be available sometime next week.

Those in the LOOK GOOD NAKED challenge will receive their shirts Friday night (the 18th), which is also the Lululemon Trunk Show night! Invite your friends and fam- it should be a fun night and great way to end the challenge!

AB, Danielle and Herman are bringing wine and veggies. What say you?



Press 3-3-3


for time:
470m waiter's walk
20 burpee swings
30 pushups
40 situps
50 oh lunges
470m waiter's walk

You must carry a bumper (20/10kg) on your person the entire time.


Ryan J. will be participating in the LIVESTRONG Challenge. Let's round up and help him reach his goal!

Hi Andrew,

I am riding in the Livestrong Challenge on June 20th. It is a 100 mile charity ride with all proceeds going to cancer research. It would be great if you and Foundation CrossFit would like to contribute something. The link is below:

Thanks! I really appreciate your help.

Ryan Jarvis
Seattle University School of Law
Executive Editor, Seattle Journal for Social Justice
J.D. Candidate 2011


Dear reader,

You can donate at least $10, can't you?

Wednesday, June 9, 2010

Gorilla Onesies

By pretending you're a Gorilla you will put your spine in the extension that we often ask for.

By pretending you're zipping up a big onesie (while holding a kettlebell or barbell) you will move that implement in the proper bar path.



21-18-15-12-9-6 reps for time:
sumo-deadlift high-pull, 24/16kg

for time:
500m row

for time:
150 double unders


How's the No Music week going so far? Does it make a difference in how you go through the WOD? Do you concentrate more or less?

Do you even notice?

Does it bother you that I get in the way when you warm up?!

Tuesday, June 8, 2010

A week of healthy eating

Want to start eating better but don't know where or how to start?  Jen's Gone Paleo has made it super simple.  She's posted a complete 5 day meal plan with recipes and a shopping list.  If you've been wanting to start making healthier decisions but can't quite take the plunge, this would be a great place to start.  Most of the meals are really simple and the shopping list isn't too formidable.

Here's an example day:

Omega-3 Eggs (3 large), Scrambled
Gala Apple 

Turkey Breast (5oz)
Avocado (1/4 large)
Cucumber (1)
Apple (1/2)

Wild Salmon (5oz) 
Grilled Asparagus (6 spears)

Recipe for Creamed Chard
1 Large Bunch of Kale (or Chard), tough stems removed with leaves washed and finely chopped*
2/3 C. Coconut Milk (pureed with 1 small or 1/2 large chipotle pepper in adobo)
2 Garlic Clove, minced or pressed
1/2 tsp. Ancho Chile Powder
Sea Salt and Pepper, to taste

  1. Heat the oil in a  large skillet. 
  2. Add greens and stir.Cook for 3-5 minutes, until greens begin to wilt.
  3. Add garlic and stir.
  4. Season with salt, pepper, and ancho chile powder. Stir.
  5. Add coconut milk. Stir and cover.
  6. Cook another 10-15 minutes, until coconut milk is almost fully absorbed into the greens. 
  7. Serve.
*Tip: I like to remove the stems, wash, and spin the leaves when I get home from the grocery store. I then store the prepared leaves in a large tupperware container (I'm currently using a juice container) with either a flour sack towel or one piece of paper towel. I do this with all of my greens, for easy use. 

And for those of you who have stuck around for the end of the LOOK GOOD NAKED challenge - this could be a good way to end with a bang rather than a wimper.  I really want to see you all make the last week count!

CrossFit on CNN

And the growth is apparent. More affiliates are popping up everyday! Our gym is getting bigger and bigger- our most populous classes (6am, 5:30pm and 7:30pm) used to average 6 people per class and now we average about 15.

Brady's happy about it

Looks like we're in need of a bigger space already!



Deadlift 5-5-3-3-1-1

if time allows

for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
(continue the pattern until)
1 pushup, 20 situps

You can also do that at home (right in front of your computer too!)


How much time do you spend sitting during the day? How much of that time is spent in good posture?

Monday, June 7, 2010

Winner Winner Chicken Dinner

Our Week #3 winner was Danielle. She won a $50 gift card to Purple Cafe/Barrio.

What is your secret to success? My secret is my competitive nature. Seriously, though, knowing I am accountable for what I eat has kept me on the straight and narrow (for the most part). Meal planning is also essential - I try to prepare some snacks / meals on Sundays for the week.

What is your favorite cure for a sugar, bread and/or alcohol craving? My standby for a sugar craving is fruit - I love watermelon and berries. There is nothing that can replace bread! I just stopped buying it. My alcohol consumption hasn't changed much pre-challenge. I usually try to limit it to once / week (unless I am on vacation!)

What's your favorite go-to snack or meal? I really like raw peppers as a snack (Thanks Tony!). And I find eggs to be relatively quick and easy to prepare. I particularly enjoy my eggs with avocado and lots of salsa!

What has been the biggest and/or hardest change for you? The hardest change for me has been: how do I replace the calories I was getting from milk (in my daily latte) and grains pre-challenge in a way that is filling? I wasn't eating a significant amount of dairy / grains, but if you add it up, it is probably 350-500 calories / day. Veggies and protein seem to work the best.

Do you feel any different? If so, how? To be honest, I don't feel that much different. I would say I am even more aware of what I am putting in the body and am getting better at monitoring what will make me feel good (veggies, protein, a little fruit) and what makes me feel icky (nut & sugar overload).

Anything else you want to add? I try to eat healthy most of the time, and if I have a slip, that's okay - there's always my next meal to get back on track.

Our winner of Week #4 was Alina. She won a $70 gift card to Banya 5.

What is your secret to success? Staying away from temptation and planning ahead! I cleaned out my
entire kitchen and always look up menus before I go out. And always having green tea with me!

What is your favorite cure for a sugar, bread and/or alcohol craving? Dates and larabars! Fresh fruit, too!

What's your favorite go-to snack or meal? Hardboiled eggs and turkey bacon

What has been the biggest and/or hardest change for you? Going to my parent's house because they're amazing cooks and finish every meal with dessert!

Do you feel any different? If so, how? I feel like I have more control maintaining energy. I don't think I'm losing weight but I my running is getting easier!

I'm excited to keep going (especially after a few slips this weekend)!

Our winner of Week #5 was Matt. He won a 16kg Apollo Kettlebell.

What's the secret to your success? My secret to success is always havin something you like to snack on handy. When you get a craving for something you shouldn't have go for your standby instead...

What's your favorite cure for a sugar, bread, or alcohol craving? I'm among the few, and I guess fortunate, group of people who don't get sugar cravings that's often. I'm not sayin I don't like sweets, I just find a piece of fruit makes a good enough substitue. As far as bread and alcohol go, it's hard to find an alternate. Knowing how carb loaded bread is makes it a little easier to avoid. Alcohol is just gonna have to be the reward for a succesful 7 weeks of paleo!!

What's your favorite go-to snack or meal right now? Right now I'm in love with the Unwich from Jimmy John's but my favorite thing to snack on is beef jerky.

What has been the bigger or hardest change for you? The hardest thing to I've had to adjust to is planning for meals. Finding food on the go is very tricky!

Do you feel any different? If so, how? I feel great! Getting started in the mornin has never been easier.

I never thought I would enjoy the diet so much, but I have to say it would be soo much harder if I didn't have Erin to support me! She is so much better at finding recipes and crazy new things to try. Having someone to talk to and share with makes a world of difference!

Our winner of Week #6 could be you. The prizes keep getting better and better!



Washington Sectionals 2010 WOD #3

3 rounds for max reps.
1-minute rounds of:

  • wall ball, 20/14#
  • power snatch, 44/30kg
  • box jumps, 24/20"
  • row (calories)
  • rest

Burpee challenge coming this summer...

Friday, June 4, 2010

Supermen (and women)!

Isometrically firing off your posterior chain. Double tabata superman/planks are fun!



3 rounds for time:
30 squat cleans, 44/30kg
30 pullups
800m run


Anyone up for Phyzz Yoga to make another appearance at the box soon?

Thursday, June 3, 2010

Attention Athletes

For those attending the Lululemon Athletica x Foundation CrossFit Trunk Show on June 18th @ 7pm please let me know in the comments, email, text, or by pigeon post what pieces of gear you'd like to see that night.

Lookie here:

design by Pao

Also, a bunch of people have been saying that they want to bring something to share. Let me know so we don't end up with 30 bottles of wine and 10 jars of almond butter (but I guess that could be a good or bad thing).


May Foundations peoples:

If you have not received your Graduation certificate, please come see me and pick it up!

Congratulations and we're very proud to have you at our box!

Next week

Next week will be "Silent Week". I want to hear heavy breathing, equipment clanking and banging, and a whole lotta yelling.

"Poor form in the gym is caused by insufficient yelling."



for time:
Run 5k or Row 5k

compare to 18MAR2010.

Map your own runs here.


Our new INTENSIVE classes are skill sessions where we develop your proficiency on things like:

  • POSE running
  • the clean
  • the jerk
  • the snatch
  • the back squat
  • the press (and the entire series)
  • the deadlift
  • using athletic tape properly
  • jumping
  • yoga
  • kettlebell work
  • pullups and muscle-up progressions
  • nutrition (Paleo, Zone, real foods, etc)
  • basic kinesiology
  • the odd lifts
  • SMR (self myofascial release) / trigger point / foam rolling
  • handstands, levers, other isometric holds
  • high bar work
  • tumbling
  • jump rope tips and tricks
  • stretching
  • etc

Tonight's INTENSIVE class is Kettlebell cleans and snatches. Next week's INTENSIVES will be on the clean.

Wednesday, June 2, 2010



Make sure you all say hi to the June Foundations crew!

We are also adding a 12pm Foundations Make-Up class for those who can't make it in during the week. You must RSVP to attend (do so here).



With a partner

for time:
250 wall ball shots, 20/14#

When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required shots are completed.

compare to 04MAR2010.


Congratulations to everyone participating in the Summer Bodies Challenge: Look Good Naked. It is Week 5 (of 8) and the participants are seeing progress- some of in the form of better-fitting clothes, some by their weight, most by their physical appearances and energy levels. That and everyone is setting new records in WODs all the time.


This Memorial Day threw us off so we'll announce this week's winner tomorrow.

It's not too late to join either! Three weeks left of prizes and a limited-edition t-shirt come with the entrance fee. Inquire at the gym. Otherwise follow the blog and learn from experience!

Tuesday, June 1, 2010

Do. Epic. Shit.

Paolo carries a sandbag weighing as much he does (120#).



5 rounds for time:
20 overhead kettlebell walking lunges 16/12kg
30 kettlebell swings 16/12kg

compare to 03FEB2010.


What epic shit are you going to do today?

Eggs: the Ultimate Power Food

I love eggs. I know a bunch of you do too! What other food can you think of that can be a breakfast food, lunch, even dinner, and dessert? Almost every morning during the week, I've had scrambled eggs for breakfast. Sounds a little boring but it's easy to make, it's fast, healthy, and to be honest I'm not sure that I can get tired of eating them - though not a lot of people can say that for themselves, so here is a short list of different ways to have them.

  • Scrambled
  • Sunny side up
  • Over easy
  • Omelet
  • Frittata
  • Hard boiled
  • Poached
  • Quiche
  • Egg salad
  • Deviled
  • soup
  • ..baked
  • ..cooked in bacon grease

Like Margaret, I have been talking to my parents about diet and exercise and why certain (organic, free range, grass fed) foods are better than the norm. So this weekend I got my parents to 'commit' to a four week nutrition and exercise change, which I am really excited about, I even typed up a warm up, WOD for each day including rest days, and a cool down for them to follow. Throughout our conversation my mom said something about eating "too much" eggs and how it's bad for cholesterol. -_- Don't believe the myth! How much cholesterol in your diet can increase blood cholesterol but it will be different with each person, just like each person has a different eating and active lifestyle.

Brown Eggs vs. White Eggs

There is no huge difference between the two, however if it is organic, free range/cage free vs. grain fed there IS a difference. The difference between the brown eggs and white eggs is simply the color. A hen with red/brown feathers will lay brown eggs and a hen with white feathers will lay white eggs. Brown eggs are popular (and used) in restaurants because it's easier to spot the shell while preparing food. I read that the reason why the brown eggs are usually a bit more pricey than normal is because the chickens are fed more.... which I believe leads to what they are being fed. Just like meat - you've gotta keep an eye out on what the chickens are being fed. Free range chickens are like free range cows, grain fed chickens are like grain fed cows, so on and so forth. By the way, they sell these wonderful brown, cage free eggs at Costco - 18 for about $4!

Can you tell which egg is a fresh farm egg (free range) and which is the caged normal store bought egg?