Tuesday, August 31, 2010

The Burger Episode

It's Labor Day.  I hope everyone has some plans to get out and enjoy the last summer holiday weekend.  And what better way to do it then with a good old fashioned BBQ.  Here are a couple burger recipes to give a go.

From Paleo Girls, I give you - the Lamb Bacon Burger.

  • 1.75 lbs. ground lamb bacontastic (you can just chop up some raw bacon and add it to the ground meat)
  • Dried Parsley, several shakes (fresh parsley would be great also)
  • Dried Oregano, several shakes (fresh parsley would be great also)
  • Sea Salt, to taste
  • Black Pepper, to taste
  • Add bacon, parsley, oregano, sea salt, and black pepper to the ground lamb.
  • Mix by hand until all herbs are evenly distributed.
  • Divide into 4, and form burger patties with your hands
  • Top with another sprinkle of the parsley and oregano
  • While the burgers are grilling, cook up a few more pieces of fresh bacon!
  • Grill to Medium
  • Top with fresh-cooked bacon
  • Top with Guacamole or Salsa
  • Serve & enjoy!
I challenge you to try it without the bun!  All the delicious goodness, none of the empty calories!

Here are two other burger recipes to check out:
Green Chile Turkey Burgers from Elana's Pantry
Pork-Fennel Burgers from Mark Bittman

And last but not least, which you have to travel to Wisconsin for, is the krispy kreme burger (I do not recommend you try this at home, folks).

Monday, August 30, 2010

The Most Interesting Man in the World

... Joins the Muscle-Up Club. He just noticed that he wasn't on the list and decided it was time. Mr. Evans thought that since Tony was in town, he might as well.

What will he do next?!

More importantly, is there anything this man can't do?!



for time:
run 10k

Our lap here actually makes an 11k. Oops. Surprise! Everyone who did it gets a gold star!


Make sure you give a huge welcome to the incoming Foundation grads: Andy, Annie, Barry, Ben H, Ben L, Ben M, Brad, Catherine, Carrie, Christine, Daniah, Derek S, Dom, Jon C, Meg, Mike T, Paulina, Petra, and Yen, as well as Elisa, Jessica, Louisa, Ming!

Sunday, August 29, 2010

Weekend Reading

Another great week with a great group of people. We <3 beating the snot out of you.
The Tuesday intensive will be Basic Barbell Lifts. Thursday will be all things running with Adam! Hope you have your flatter shoes ready this week!

Friday, August 27, 2010

Honest Reps

Looking back at the article I linked the other week regarding self-reported vs. rigorously-judged WODs, do you find yourself counting reps that DO NOT hold to our standards?

Your home work this weekend is to accumulate time in the bottom of the squat!

You do not need to hold a flat back. Just sit and get your butt as close to your ankles as possible.

  • Novice: 5 minutes
  • Intermediate: 8 minutes
  • Advanced: 10 minutes plus
Start a timer when you're in the bottom. Stop the watch if you need to break and stand up.



for time:
100 pullups (extended arm, chin above hands, extended arm)
100 pushups (full plank on hands and feet, chest to deck, full plank)
100 situps (shoulder blades on deck, chest to thigh, shoulder blades on deck)
100 squats (stand tall, crease of hip drops below top of knee, stand tall)

compare to 05MAR2010.


Want an early Tuesday morning class? What about an early Thursday morning class?

The whiteboard reads the following:
  • 6am - 2 people want it
  • 7am - 8 people want it
Who else is up for these classes? Write on the board. Post to comments.

Thursday, August 26, 2010

Got Cow?

Many local farms in the area that raise grass-fed, pastured beef offer the economy option of buying full, half or quarter cows.  This allows you to get lots of different cuts of beef at a lower cost.  However, most of us don't have freezer with 13-14 cubic feet of space.

Adrian and Ashley approached me about getting some people together to go in on a bulk amount of meat.  I think it's a tremendous idea.  Knowing that this is a pilot project - who wants in?  If it goes well, we could expand and get other types of meat as well.   If you are interested - email me at margaret@foundationcrossfit.com.  Let me know how much meat you'd be interested in getting and/or how much money you'd like to spend and we'll go from there!

If anyone else has any idea for buying things in bulk they think others at the gym would be interested in, food or other - shout it out!



press 1-1-1-1-1

compare to 18MAY2010.

Failure is a good thing every once in a while.

Unless you're Stephen. Because he never fails.

Read Rainier CrossFit "ready, try, fail."
"I have not failed. I've just found 10,000 ways that won't work."
Thomas A. Edison

Wednesday, August 25, 2010

Don't Be "Old"

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young." 
- Henry Ford 

Recommended Reading for Foundation CrossFitters (in no particular order):

Have anything to add? Who would be up for an FCF book club?



5 rounds for time:
400m run
15 overhead squats, 44/30kg

Sarah S aka "Chopper" aka "Elle".. destroying WODs since Day 1

compare to 09JUL2010.


Next up on our plates: Adam will be attending the CrossFit Endurance Certification this coming weekend. Like I mentioned previously, the FCF staff will be attending the CrossFit Mobility Certification late September.

We will (at some point) initiate supplemental Strength and Endurance programs to help those who want to be more effective and more efficient in their respective areas. Details coming soon!

To provide you with the best possible experience at our box, we continue to learn something everyday. We question ourselves about what we do constantly to make sure that we have legitimate answers for you, our amazingly inspiring athletes. We'll be the first to tell you if we cannot answer your questions, but I guarantee that we have the resources to give you one asap.

So... any questions?

Tuesday, August 24, 2010

Trying New Food

I recently stumbled upon quote somewhere that read "Seafood Feast directions: 1) see food 2) feast.. and that's how it's done." It got to me because I am not much of a seafood eater - I'll have the normal fish, sushi, occasionally some crab.. but the other stuff i.e. mussels, oyster (I see you Adam) I can't really handle that much. Since then I have really been trying to really SEE food and just eat and give it a taste, even if I have grown not to like it in the past. For example: coconut(s) products (see Cracking the Coconut) and lamb. Actually, I think I kinda got tricked into trying lamb but it tasted pretty good. :)

Buffalo Strip Steak w/Veggies and Bacon via JGP

  • Buffalo Strip Steak (6oz)
  • Bacon (2-3 slices), cut into 1" slices
  • Broccoli or Asparagus
  • Sea Salt and Black Pepper

  1. Preheat oven to 415F
  2. Season buffalo w/sea salt (very lightly since you're using the bacon) and pepper.
  3. Heat an oven-proof pan over medium-high heat. Add bacon slices and cook until fat is rendered and bacon is browned.
  4. Sear the buffalo until a crust forms, about 2 minutes. Flip and then transfer to the preheated oven.
  5. Cook until medium-rare. 5-7 minutes.
  6. Remove from oven and transfer to a plate. Leave the bacon in the pan and add the veggies. Toss to coat and transfer the pan back into the oven. Cook until veggies begin to caramelize, 5-7 minutes depending on the veggie and size.
  7. Remove the pan from the oven, transfer the veggies to your plate, and while the pan is still hot, give the meat a final searing.
More pictures found here. Haven't tried buffalo yet so I'm excited to try this one out! Will you join me and really seeee food?

Stretchy stretchy

Opening up Joey Muscles' stubborn hip flexor.



5 rounds for time:
20 wall ball shots, 20/14#
40 box jumps, 24/20"

rest, then finish with:

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

compare to 11MAY2010.


Keep yourself mobile and make sure you stretch. We provide a specific stretching series at the end of every workout. This is meant to help keep DOMS (delayed onset muscle soreness) at a minimum and to increase mobility. You know our general cool down sequence, but other times we have other things in mind.

If we see you need help with something, Adam or I will pull you off to the side and do some horrendous amazing things to you.

And we definitely enjoy it!

Adam, Tony, Todd L and myself will be attending the CrossFit Mobility Certification in late September.

Lucky you.

Monday, August 23, 2010

Better balance

Maybe Bones should run an intensive on balancing.

Speaking of which, Colin K will be running a rowing intensive tomorrow at 6:30pm. Everyone is welcome to come by and learn! He's got plenty of competitive rowing under his belt and has a very comprehensive agenda for us.



as many rounds as possible in 20 minutes:
100m run
10 burpees
5 pullups

Do the hardest version of the pullup you can: a deep ring row, a smaller band, kipping, chest-to-bar kipping, etc.


Who would be up for some early morning classes on Tuesdays and Thursdays?

Sunday, August 22, 2010

Weekend Reading

We're just going to keep going with this

Great work to everyone this past week- Monday destroyed people's hands and p-chains, but you beasts keep coming back!

Friday, August 20, 2010

Closed on Labor Day, 9/06

We will be closed on Labor Day (Monday 9/06).

The next Foundations program starts on Tuesday, September 7th!
  • Class 1 - Tues 9/07
  • Class 2 - Wed 9/08
  • Class 3 - Fri 9/10
  • Class 1, 2, 3 Makeup - Sat 9/11
  • Class 4 - Mon 9/13
  • Class 5 - Wed 9/15
  • Class 6 - Fri 9/17
  • Class 4, 5, 6 Makeup - Sat 9/18
  • Class 7 - Mon 9/20
  • Class 8 - Wed 9/22
  • Class 9 - Fri 9/24
  • Class 7, 8, 9 Makeup - Sat 9/25
  • Class 10 - Mon 9/27
  • Class 11 - Wed 9/29
  • Class 12 - Fri 10/01
  • Class 10, 11, 12 Makeup - Sat 10/02
We run the Foundations classes these days at 7am, 10am and 6:30pm. Reserve your spot- schedule a free orientation today!



5 rounds for time:
400m run
30 box jumps, 24/18"
30 wall ball shots, 20/14#

compare to 26MAR2010.


You have 10 days left to register for the Warrior Dash!

Another recap:

WHAT? A fun-filled obstacle course 5k (~3.1 miles)
WHEN? 3:30pm on Sunday, August 12th, 2010
WHERE? North Plains, OR (east of Portland)
WHY? Because AW said so. And AB turns 25 the Friday prior!
WHO? So far the team has awesome folk like AW, AB, Sheena, Stephen, Colin, Mike S, Faye, Jason E, Max, Pao, Danielle, William P, Ced, Robyn, Yen, Todd L, Tucker, Tyler, Jonny Wally, Garit, Herman and Joel. Maybe Tony.
HOW? SIGN UP HERE (3:30pm heat)!

Thursday, August 19, 2010

Ability at a Young Age

If this little guy can do 35 in a row, you can too.



press 5-5-5


3 attempts at your best L-sit


"Don't Bump to Strangers" (a rec beach volleyball team feat. Bex and Alex) win 3rd Place in a recent tournament!


Wednesday, August 18, 2010

Warrior Dash Costume

The Warrior Dash is almost here! (Garit's on the team now!) It's time to start thinking about your costume. Everyone should wear a FCF shirt (if you don't have one its high time you did- only $20!) and something ridiculous like a wig, crazy hat, some sort of rad facial hair (real or fake), or real nuts like those short Army shorts or an adult diaper. Go crazy!

Adam's going as this dude. "Some sucker's gonna be eatin mullet dust when I fly past ya!"

Science has tested it and it's true: mullets are aerodynamic and are proven to make you faster...



for time:
400m run

Rest precisely the time of your last run. Use POSE!


When CrossFitters talk about PRs (personal records) people recite some amazing times, but how accurate are they really?


The CrossFit Games site ponders the same thing: Self-Reported Versus Rigorously Judged WODs

Tuesday, August 17, 2010

After a tear

After ripping a callus (or, ideally before you rip) do you know how to tape your hands? Buy a roll of athletic tape and I'll show you how to do it effectively.



as many rounds as possible in 7 minutes:
7 deadlifts, 
20m sprint
14 pistols
21 double unders
20m sprint

Scale your deadlifts appropriately. Use rocking pistols and tuck jumps as modifications as well.


Efficiency of work (W = F x d) is key. We use plenty of tools to our advantage in our lives today.

This isn't really gym or fitness related, but take a look at how some machines/mechanisms you may use daily work.

Food for the Road

Attempting to eat real, unprocessed foods on the road or on vacation can be tricky.  Many of you have probably tried or have at least heard the buzz about Primal Pacs.  If not - ask Andrew because he's got a bunch to sell at the gym. Give them a try - they make a great on-the-go, healthy snack.

I stumbled across Paleo Women Snacks and Granola today and immediately ordered a free sample.  You should try it too - it comes in four flavors and they all look delicious.  What are your go-to snacks?

For further reading on paleo/primal snacking - check out these posts:
Paleo Travel Snacks from Everyday Paleo
Primal Plane Food from This Primal Life

Monday, August 16, 2010

Registered Yet?

Registration for the NW Warrior Dash ends this Friday- do it now if you want to join in on the fun!


The team so far is Adam W, Andrew B, Sheena, Stephen, Colin B, Mike S, Faye, Jason E, Max, Paolo, Danielle J, William P, Cedric, Robyn, Yen, Todd L, Tucker, Tyler G and Jonny Wally.


20! for time:
sumo deadlift high-pull, 40/28kg

Use the appropriate weight- there is a bunch of volume to this and we would rather have you save your hands.

Also chalk is your friend, but not when you're sweating so much that you're making it a paste.


Hand care. Google it.

the Joker does CrossFit

Sunday, August 15, 2010

Weekend Reading

Here are some interesting reads that I've wanted to share:
  • Adventures in Progress ponders Will 2011 Be the Year of Minimalist Footwear? I would say that the Minimalist/Barefoot movement is definitely making an impact. Just look at the popularity of the Five Fingers and the Inov-8 230s. We have about 10 athetes wearing the Fivers and 15 people wearing the Inov-8s (including your trainers) and everyone LOVES how they feel. I've also recommended Onitsuka Tigers and of course the Converse Chuck Taylors. I've also previously mentioned the upcoming Vibram + Merrell collaboration. Shoes matter.

Friday, August 13, 2010

Row Better

Colin K will be running a rowing intensive soon (we may need to break from Hooverball next week). Details forthcoming!



3 rounds for time:
500m row
12 deadlift, BW
21 box jump, 24/20"

compare to 12FEB2010.


Have your own garden? MSN has got a list of foods you should grow yourself.

Thursday, August 12, 2010

Inflated vs. Flat



tabata ring dips


6 individually-timed rounds of:
50m sprint

Lean forward and keep a high cadence! Run through the line- don't slow up beforehand.


From the archives: The Ultimate Treadmill?

Wednesday, August 11, 2010

June & July FOUNDATIONS Athletes

Pick up your certificates at the gym!

some of the July athletes



in 10 minutes:
find your max handstand


for time: (using the "21" protocol)
OH bumper walking lunges, 20/10kg

Standard for the situp is shoulders on ground to chest on thighs.


Low-Carb Matches Low-Fat Diet On Weight Loss -- With A Heart Bonus - NPR.org

Tuesday, August 10, 2010

New staff uniforms!

What should our Warrior Dash uniform be?



5 rounds for max reps:
bench press, BW

No time element to the workout. Make sure to arch your back and move in the proper ROM to avoid shoulder impingement. The only options for pullups today are unassisted (kip, strict), band, or ring row. Make sure you stretch your lats after:

This one helps

Can you see a difference?

Kevin was our Member of the Month in July! Watch for his video interview soon!


FIGHT GONE BAD 5 is coming...

We'll be heading over to Urban CrossFit to workout that day! Want to join our team? Sign up in the gym!

Cooling Down

It looks like the sun should be back the rest of this week - but us Seattleheads already know not to believe in the weather wo/man. We'll take as much sunshine as we can as well as the heat aka 70 degrees [so put away that gray sweater for now Garit ;) ] . Here are a few cool down treats to enjoy while making the best out of the rest of the summer.

Luna and Larry's Coconut Bliss Ice Cream

Well folks to keep this simple, it really does taste like a coconut bliss. Ingredients: organic coconut milk (Organic Coconut, Water, Guar Gum), organic agave syrup, organic dried coconut, organic coconut extract, organic fair trade vanilla extract. Check out the different flavors they have on their website, linked above. I have found many reviews on this ice cream and everyone loves it- including your trainers and ABC News:

5 Sweet and Savory Primal Shakes

Bust out your Magic Bullet(s) to make these in 10 seconds! Click the link to go to Mark's Daily Apple for the recipes to these mouth-watering shakes that won't make you feel bad!

Coconut Avocado

Blueberry Kale

Chocolate Almond

I had another recipe for an orange sorbet but realized there is a generous amount of sugar in it, which is obviously okay to have sometimes. These will do for now! The box is continuing to grow and grow. Do any of you new readers (and old) have anything you'd like to see MORE of on the Tasty Tuesday blogs? Any recipes to share? Post em to comments!

I have had great pleasure getting to meet and chat with some of you and I have been asked when the next Summer Bodies/Look Good Naked Challenge is going to happen. Please leave a comment and let me know what your thoughts are on this. Older folk: is it too early to throw another one and/or would you participate again? Newer folk: if this is something you'd be interested in, when would be an ideal time for it to start?

We'll start from there. Feel free to ask your trainers, Andrew and Adam, or myself and Margaret for questions on the past fresh food challenges FCF as held. :)

Monday, August 9, 2010

Long cycle

Saturdays are unofficially Team WOD days.

We also present the new Saturday Cup. It's not tangible yet, but we're working on it!

Sarah A is REALLY REALLY strong. And ridiculously fast. I suggest you get her on your team (;



as many reps as possible in 10 minutes:
kettlebell swing, 24/16kg

compare to 10MAR2010.

Use the Fluid/Russian style of swinging. You only need to bring the bell to chin level for a rep to count.


Nalgene, Camelpak, Kleen Kanteen, Sigg, etc. Do you have a reusable water bottle? Would you use a glass/bamboo one?

Friday, August 6, 2010

New Shoes

Vibram + Merrell coming out with a new shoe similar to the Five Finger...

Introducing the Merrell Barefoot Collection

Hahaha @ the lady with the heel strike

Also, Inov-8 will be releasing the popular f-230 in multiple colors this fall as well as a new 2011 Spring lineup.




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

compare to 26MAY2010.


Who's ready for some strength cycles? As the weather cools down, we'll get back into it, but for now we're going to enjoy the sun as much as we can.

Speaking of which HOOVERBALL this coming Tuesday at 6:30pm at Bobby Morris!

Thursday, August 5, 2010

Team Kamikaze

John V, Andrew and Cedric have some epic broad jumps

The only team to go face first!



back squat 5-5-5

as many rounds as possible in 10 minutes:
100m run
10 kettlebell windmills, 16/12kg

compare to 21JAN2010.


Spots just opened up for the NW Warrior Dash on September 12th! Grab your spot here. We're registered for the 3:30pm heat as we plan to enjoy the local festivities beforehand. Plus a bunch of other CrossFit affiliates will be there.

Team Foundation CrossFit: AW, AB, Sheena, Colin, Stephen, Ced, Mike S, Max, Faye, Danielle J. Who else?

Wednesday, August 4, 2010

KB Swings in the Snow

Ben R. did a little traveling to Mount Adams!

24kg at a 12,300ft elevation!



"12 Days of CrossFit"

100m run
2 bear crawls, 20'
3 sec handstand
4 clean & jerks, 40/28kg
5 dive bomb pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

compare to 07DEC2009 or 17DEC2009.


Tuesday, August 3, 2010

It's digestible!

When cooking or eating out, be sure to steer clear of fats and oils that require a lot of processing, like canola oil, vegetable oils, corn and soybean oils.  Opt for those healthy oils that require less processing.  Use olive oil for dressings and coconut oil and nut oils for cooking at high temps.  Just cause you CAN digest it, doesn't mean you should. 

Picture courtesy of Crap at my Parent's House

Check out Mark's Daily Apple's Guide to Oils for way more information than you ever wanted to know about oils.

Recipe for the week!

If you are trying to eat a more "paleo" like diet but sometimes miss muffins - then try these out.  I've made them twice now and loved them - I was even able to pass them off as regular muffins to some people at work.

2 cups of almonds (ground to flour in processor)
2 tsp baking soda
1/2 tsp salt
1 Tbsp cinnamon
1/2 cup pitted dates
2-3 ripe bananas
3 eggs
1 tsp apple cider vinegar
1 Tbsp coconut oil
1/2 cup finely diced apple
1 1/4 cup shredded carrot
3/4 cup chopped walnuts

Combine almond flour, salt, cinnamon and baking soda.  Blend or process bananas, dates, eggs, vinegar and oil - add to the dry ingredients and mix.  Fold in apple, carrot and walnuts.  Cook at 350 for 25 minutes.  Enjoy!

The original recipe was posted at Livestrong.com here.  I changed the salt content cause the first time I made them they tasted too salty for my taste.  Also I halved the amount of dates and added some apple.  Thanks to Rebecca for pointing me to this recipe during the Look Good Naked Challenge!  If you like these - then you should also try these muffins from Everyday Paleo: Paleo Apple Muffins or these from Elana's Pantry: Carrot Banana Muffins.

Like you might have guessed

The intensives this week and next Tuesday are all about HOOVERBALL!

What an awesome turnout! We welcomed some visitors too- Bethany and Andrew from Jet City CrossFit, Carrie from CrossFit West Seattle and Madelyn!

Big thanks to Tim, DJ, Amelia, Nate, Farrell, Sarah aka "Chopper", Tony, Laura, Jason, Sheena, Colin, Joey Muscles, Faye, Adam, Ced, John, Jeanie, Stephen, Marcy, Nicole, Louis, Todd and Cliscia for coming out! It was such a fun day that we want to do it again soon. "So intense."



for time:
500m row
50 double unders
400m row
40 double unders
300m row
30 double unders
200m row
20 double unders
100m row
10 double unders

Row THROUGH the desired rowing distance before you strap yourselves out of the erg.


What's the hardest part of the double under for you?

  • the jump
  • the twist
  • the timing
  • the rope
What say you?

Monday, August 2, 2010

Sun Kissed

The day started cloudy, but warmed up and everyone was able to enjoy some delicious eats as well as some intense Hooverball games!

Cliscia won the Spirit of the Games award

Hooverball MVP J. Evans was also the cook!

We will definitely do this again. How about Sunday, August 15th?



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

Setup the bottom of the rings to the height of a box. Do your pushups with your palms facing in the entire time.


Team Foundation CrossFit will invade the Northwest WARRIOR DASH this year in North Plains, OR on Sunday, September 12th.

from their FAQ:
What the hell is Warrior Dash?
Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation's most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

What do I get?
Free beer.*
Fuzzy warrior helmet (pictured).
Bad-ass Warrior Dash t-shirt (pictured).
Custom Warrior finisher medal (pictured).
Live music.
Post-race granola bars & bananas and water.
The pride that comes along with being a Warrior.
Warrior race bib.
Steel warrior helmet age division prizes.
The craziest frickin’ day of your life.

How did you think of this insane race?
Warrior Dash was inspired by several competitions – Navy SEALs training, American Gladiators, Eco-Challenge and Ironman.

Are there showers available after the challenge?
There will be a fire truck and hoses to help spray you down, but stay home if you don’t like getting dirty.

A preview:

Reserve your spot and register here! Hurry- space is limited! We're celebrating my birthday which the Friday prior to the event!