Friday, October 29, 2010

Little Annie Brewster

CONGRATULATIONS to the October Foundations for graduating!

Brandon of the 7am crew

some of the 10am-ers: Matthew, Sam, Ana, Cindy and Katie



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

I was thinking that this was more or less of a "take it easy" kind of wod.

I'm thinking I was wrong.



Toshi is bringing some kegs. Let's not get too crazy now.


Thursday, October 28, 2010


"The goal is to be as functional and to leave as fulfilled a physical life as you can for as long as you can. And that's what this is about.
My strength and conditioning gives me the confidence, as I get older, to do anything I want to do."

Owner and Head Coach of San Francisco CrossFit

Quads sore?

Have you been doing your MOBs at the gym?



for time:
800m run
50 kb swings
50 box jumps
400m run
50 kb swings
50 box jumps
800m run

Your legs have been beat up this week. It's on YOU to take care of them proactively- stop waiting for us to tell you to take care of your business. Be the athlete you're meant to be!



Exercisers Debate Stretching - The Seattle Times

I think that this article jumps all over the place and doesn't have a thesis. Is there a reason to stretch? Yes. 

Wednesday, October 27, 2010

Faces of Determination


Clockwise from top left: Vivek, Paul, Moonboots, Amelia



The 40/40

for time:
40 handstand pushups
40 front squat, 71/50kg

compare to 27JUL2010.


Update to the November Foundations Program for our beginner athletes

We have the schedule finalized! We will be running Foundations Program classes at the following times:

  • 7am to 8am
  • 10am to 11am
  • 7:30pm to 8:30pm
  • 12pm to 2pm
This gives you the same 12 hours of instruction that love teaching, and the Program will be completed in three weeks instead of four. We're changing our schedule temporarily to accommodate the holidays.

Email us to schedule an Orientation! Registration closes Wednesday, November 3rd!

Tuesday, October 26, 2010

This Friday!

Friday is our HALLOWEEN Party/Potluck.

Just wanted to remind everyone about Friday night. A couple of things:
  • You don't have to workout to attend.
  • If you're planning to hang out, come around 8pm.
  • Everyone is welcome. Bring a friend or five.
  • BYOB (because sharing is caring). Food too!
  • You don't HAVE to have a costume. BUT you get a gold star if you wear one.
  • It's probably going to be cold. Dress accordingly and BUNDLE UP!

That's all for now. Hope everyone is adjusting to the weather!



for max reps:
tabata toes-to-bar
max double unders in 2 minutes
tabata single-arm dumbbell push press
max calories on the rower in 2 minutes
tabata kettlebell swings
There is no rotation time between the movements. Every second and every rep count. Athlete's choice on the weights- challenge yourself.


Has anyone noticed the new classes rolling into our schedule? Don't forget to RSVP!

Monday, October 25, 2010

DU Challenge

After being inspired by the recent CrossFit Journal article CrossFit's Elite vs. Double Unders, Paolo and I decided right then and there to see where we stand... and this is our result:

We'll be posting up a video every week with a couple of guests everytime. We're calling out the staff at every affiliate! (Even you Tony)

How many can you do?!



4 rounds for time:
400m run
50 squats

compare to 16JUL2010.


Brian McKenzie of CrossFit Endurance x Carl Paoli of San Francisco CrossFit:

Friday, October 22, 2010

Birthday Gifts!

Today is my birthday, and for my birthday, I've ordered new toys for all of you!!!

more change plates, some of the slammer balls

EXF rings

And there's more coming over the next few weeks!

Also, a happy Birthday to Darcia (Das Boot!), Jeanie, and Kathryn!



"DAS 3 'FER 1"

as many rounds as possible in 8 min:
13 turkish getups, 24/12kg
31 squats

rest 2 minutes exactly

as many rounds as possible in 7 min:
1 run up the hill
33 pushups

rest 1 minute exactly

as many rounds as possible in 10 min:
3 deadlifts, 100/60kg
6 burpees
9 knees to elbows

Turkish get ups must start with shoulder blades on ground. The pushup standard will be using the Games 2010 hand-release.


Your moment of Zen:

Thursday, October 21, 2010

FCF Halloween WOD + Potluck


We will be doing our second(?) annual Halloween WOD and Potluck/Party. Time to have a drink with your fellow athletes and friends at the box! Cedric- we're calling you out to spend one of your last days in Seattle with us!!!!!

EJ last year

We will be holding a special workout at 7:30pm where the participants MUST be costumed. With the crowd vote, we'll have a prize for the person who has the best one!

"Ralph Macchio"

After that we'll share some food and laughter. We might have a special movie presentation for you- we might not. The only guarantee is some fun times. It ends when it ends!

BRING YOUR OWN BEER. and wine. and food. We'll have some, but bring something to share.

We're only planning for as many people actually RSVP on the whiteboard or by email ( Feel free to invite your fam, friends, coworkers, etc.

You can check out the Facebook event here.



5 rounds for max reps:
bench press, BW

compare to 10AUG2010.


Check this article out to read about the shoe the NBA banned for "undue competitive advantage".

Wednesday, October 20, 2010


Bex focusing

Kaizen - Wikipedia



for time:
30 muscle ups

compare to 02FEB2010.

Let's work on the transition. Are you seeing how other movements and body positions we practice often come up in other difficult movements? What two positions do you see within the muscle up?

AW w/ hair

These "elite" skills are all a culmination of everything that you learn everyday that you CrossFit.

Tuesday, October 19, 2010

Looking to Lean Out? Sleep More!

If you already have a healthy diet and workout smart (we know you do!) but aren't leaning out like you hoped, try sleeping more!

A recent study came out following two groups of people on a restricted calorie diet for 14 days.  One group slept for 8.5 hours a night, the other for 5.5 hours a night.  The group that slept more lost more fat and retained more muscle!

Get some rest, you've earned it.

See the full published paper here: Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. [Annals of Internal Medicine]

Pot roast recipe!  Follow the link to epicurious for an awesome pot roast recipe. 



for time:
1 mile run
200 kettlebell swings, 24/16kg
1 mile run

compare to 22JUL2009.

The kettlebell standard is hands breaking eyebrow level, using the "Russian" standard.


Do you feel like your range of motion for going overhead has improved? What about the bottom of the squat or the setup for the deadlift? What about pre/post run?

Use the mobility we've been teaching you!

You can do this anytime throughout the day... as many times as you like!


Monday, October 18, 2010


The World Championship ISABEL Off: Josh Everett vs Dave Lipson



for time:
30 snatches, 60/44kg

The weight must start on the floor and you can land anywhere between power and squat positions.

Adi warming up

Why do we have you stomp the ground (wearing lifting shoes or Chucks) when you do some of these heavy deals like snatches?


Halloween Party/Costumed WOD on Friday the 29th at 7:30pm? WHAT SAY YOU?!

(It's only happening if people say something! Sign up on the appropriate whiteboard in the gym.)

Friday, October 15, 2010

Looking Ahead / November Foundations Schedule

A new (tentative) November schedule is below. The holiday months are coming and we are going to shuffle things around to accommodate the season. This won't be a difficult change for most of you, because based on our RSVP system, we'll be adding classes on days that are the busiest! The Saturday schedule is still being figured out...

We will be adding a 6:30pm CrossFit class on Mondays, Wednesdays, and Fridays. 

As always, your feedback is important to us, and we do our best to meet all of your requests! (this is for you, Mrs. M!)


November Foundations

September 2010: the graduated evening session!

Due to the Thanksgiving holiday, we will be running an adjusted schedule for the Foundations Program. It will be 12 classes to be completed in just 3 weeks instead of 4. There will be 4 classes per week. Email us for more information on how that schedule will be run!



21-15-9 reps for time:
clean, 60/44kg
ring dip

Tony doing "Rx+"

This can be a power or squat clean.

Thursday, October 14, 2010


Varsha demonstrates midline stability

On Friday, October 29th at 7:30pm we will be having a special Halloween Party!

It'll start with a workout (duh) followed by some food and some drinky drink. Bring something to share! We'll have some stuff on hand, but this will be more awesome if you BYOB.



3 rounds for time:
50 double unders
35 one-arm hang power snatches
20 toes-to-bar

The prescribed workout calls for snatches with a single barbell or a kettlebell.


Vote on a color!

Wednesday, October 13, 2010


Our Endurance Program TEAM SAVAGE went out to The Miles For Midwives event last Saturday!

Good times had by all (including this guy), regardless of the weather!



each for time:
1 mile run
rest exactly 3 minutes
1 mile run
rest exactly 2 minutes
1 mile run

Before/after running or any other activity with extensive lower leg usage should do
  • the "Typewriter" with the roller
  • the standing steel baton foot roll
  • the "Sniper Stretch Thingy" for the VMO
  • the "Thinking Man" soleus-meets-elbow
  • barefoot walking post run
  • the good ol' calf on a wall stretch


To our very dear Strength Program TEAM EPIC,

We are going to have people judge your deadlift setup tomorrow. Also, look forward to doing this:

Robyn: high & mighty

AFTER some heavy deadlifts and burpees. Maybe we'll throw in some one-legged double unders too!

And CFT2 on Saturday!

Tuesday, October 12, 2010

Micky D's doesn't mold

This just in - McDonald's food does not mold 6 MONTHS AFTER PURCHASE.  Eek.  Can someone please try this with a Dick's burger?

(AB previously wrote about this phenomenon here)

We encourage you to eat fresh food that will mold when left out.  If your food naturally decomposes, that is a good sign.

It's getting a little colder which means it's time for me to break out the slow cooker and those stew and soup recipes.  This recipe for Chicken Almond Stew was a big hit during the Look Good Naked Challenge.  Have a fun fall-time recipe to share?  Send me a picture of it and a detailed recipe and we'll feature it on the blog!

2 chicken breasts, cut into 1/2-inch pieces
1 Tbsp olive oil
1 medium onion, chopped
1 clove garlic, minced
1 (28 oz) can diced tomatoes, undrained
2 smallish carrots or 1 large
1 large sweet potato, peeled and chopped
3/4 cup water
1/4 cup almond butter
1 Tbsp tomato paste
1 tsp salt
1 tsp chili powder
1/2 tsp ground ginger
1/2 tsp cayenne pepper
Optional garnish: Chopped almonds and cilantro

In a large pot, over medium-high heat, cook chicken in oil until lightly browned and no longer pink, stirring frequently. Add onion and garlic; cook and stir 3-4 minutes or until onion is tender. Add remaining ingredients, mix well and bring to a boil. Reduce heat, cover and simmer for 30 minutes or until sweet potato is tender, stirring occasionally. If stew becomes too thick, add additional water. Top with sliced almonds and cilantro.

Yield: 8 (1 1/2 cup) servings


for max load:
press 1-1-1
push press 3-3-3
push jerk 5-5-5

compare and contrast to 22APR2010.

We encourage and ask you to push yourself to the limit everytime you workout so that you get results. That's right- YOU become responsible for your own success!

When we start approaching our maxes our goal here is to make sure that the only thing holding you back is weight. Not lifting with improper form or wearing the wrong shoes (AHEM!)

Focus on form and the weights will build and build and build...

Monday, October 11, 2010

October = Breast Cancer Awareness

October is Breast Cancer Awareness Month!

The best way to fight breast cancer is to have a plan that helps you detect the disease in its early stages. According to the National Cancer Institute:
  • Nearly 200,000 women will be diagnosed with breast cancer this year.
  • 1 in 8 women will be diagnosed with breast cancer during their lifetime.
  • Over 30% of women are diagnosed after breast cancer has spread beyond the localized stage.
  • When breast cancer is detected early (localized stage), the 5-year survival rate is 98%.
Be aware, get yourself checked, check yourself, and remind others to check!



as many rounds as possible in 15 minutes:
4 pushups
8 burpees
12 squats

Pants Awkward Swimmer-ing

compare and contrast to 16SEP2010.


And to celebrate 10/10/10, here is your moment of amazement zen:

Friday, October 8, 2010

Do work

W = F • d

We test your ability to perform Work efficiently each and every time you're in the gym.

How's your capacity holding up?



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

Paul using a sumo deadlift

compare to 14MAY2010.


Gizmodo shares The Easy Way to Get a Six-Pack.

Thursday, October 7, 2010

The Call of CTHULHU

Cthulhu preparing for some double-ball SMR action.

If you'd like to learn more about self-myofacial release and how it can make you a better and more mobile athlete, check out the details of the upcoming seminar/certification we're holding 12/4 & 12/5!



back squat 5-5-5

compare to 14SEP2010.


as far as you can get in 10 minutes:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare and contrast to 08JUN2010.



Why CrossFit Ruined My Life
by CrossFit Verve

Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.
My WHOLE life I searched for a fitness that I couldn’t explain.  I was always active, always “healthy”.  I was a vegetarian for 16 years, because it was “healthy”.  I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle.  Then I found CrossFit and my life will never be the same....

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal).  Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low.  I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same.  When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed.  Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.
Because of CrossFit, I will never be alone.  There will always be friends I should spend time with, athletes I need train and new people I want to get to know. 
Because of CrossFitI may look amazing naked, however,damned if I can fit into normal girl clothes.  Put me in yoga pants and I’ll knock your socks off.  Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated.  My wardrobe will forever consist of 90% t’shirts.
Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. will be the first site I look at every morning and the last before bed.  Why am I mesmerized by people working out.  Damn you CrossFit.
Because of CrossFit, my hands will never be soft and silky.  They will forever remain rough and coarse.  They have become hands of capacity and are not for looks or ginger caressing.
Because of CrossFit, I will never be able to separate my health and fitness again.  They will always be joined as one, interlocked in an intimate marriage of understanding.  I have no excuses. 
Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)! 
Because of CrossFit, I will never be satisfied with my fitness.  There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

Has CrossFit ruined your life?

Well, has it?

Wednesday, October 6, 2010

This weekend: Miles for Midwives

Let's support Elias, FCF's official naturopathic doctor and licensed midwife, along with Adam and a bunch of others! Join your friends and family in a 2.8-mile fun run/walk.

Dr. Elias

This event is especially cool because it's a joint project of the licensed midwives (who do out-of-hospital birth) and the certified nurse-midwives (who usually do in-hospital birth), all working to let women and families know about their birth options. It should be a fun, laid-back walk/run, plus there are activities for the kids, and if anyone is pregnant or considering having kids, the sponsor tables are a great place to get information about everything from pregnancy to doulas, breastfeeding, diapers, even chiropractic care.

Click here to register now at!

$20 now or $25 day of the race - registration includes an organic cotton T!



as many rounds as possible in 15 min:
100m run
10 windmills, 20kg/15kg

And as a reminder: dumbbell < kettlebell < barbell.

compare to 21JAN2010.

no, not these windmills


How do you fare with the Sumo Deadlift High-Pull? Whole9 shares their take on the movement. In the following video mobility and recovery expert Dr. Kelly Starrett discusses the ideal execution of the movement.

What do you think of the SDHP?

Tuesday, October 5, 2010

Post Workout Nutrition

Sheena (post-"JACKIE")

There are a lot of different theories out there about post-workout nutrition, but there are some general things that just about all sources agree upon.

What you want:
  • protein
  • carbohydrates
  • quickly
What you don't want:
  • fat
  • fiber
  • sugar
Working out breaks down muscle tissue.  For a period of time after you workout, your muscles are starving for what they need to build that muscle back up.  Protein provides amino acids (building blocks for protein) for building muscle while carbohydrates restore glycogen (energy) to the muscles.  '

The trick is - you have to get these things ingested and digested quickly - within 30-45 minutes!  This is why many people resort to post workout shakes.  Because you are trying to digest quickly, you want to avoid things that slow down digestion like fat and fiber.

Here is a post workout meal recipe suggestion from a fellow CrossFitter's blog.  I tried them this week and they worked great!  Give it a try!


1 Medium Sweet Potato (around 14oz worked for me)
15 Egg Whites
 Sea Salt


  1. Peel and dice Sweet Potato into fairly small cubes
  2. Put SP in a skillet sprayed w/ a little Pam (I usually use olive oil or coconut oil to grease my pans, but want to keep my PWO meal as low in fat as possible, hence the Pam)
  3. Sprinkle w/ Cinnamon and Sea Salt to taste
  4. Cover and cook about 5 minutes, stirring a few times (just long enough to soften the potatoes up a little - you don't want them "mushy")
  5. Distribute SP Cubes evenly between 12 deep-ish muffin pan holes
  6. Beat 15 egg whites together until they are a little frothy
  7. Pour egg whites evenly over the SP cubes in the 12 muffin pan holes
  8. Place in Oven at 350 and cook about 20 minutes
  9. Pull out of oven and turn pan upside down onto cooling rack
  10. Let cool completely before placing in fridge (If you don't let them cool completely, they'll get mushy and soggy)
Check out her complete post for more details.

For further information - check out this article from the Crossfit Journal (subscription required):

Optimized Post-Workout Nutrition for the CrossFit Athlete




as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols (alternating)
15 pullups

birthday pistols!

compare to 08JAN2010.


To a select bunch of people: You know how I can tell you're not hydrated?!

Because your water bottles have been at the gym collecting dust!

Do you own any of these?

Or maybe you own a pair of these?

These shoes want to be loved.

We are doing a bunch of fall cleaning. You have until the end of the week to claim and take what's yours. After that, we're donating them!

    Monday, October 4, 2010

    Good Morning October!

    Due to popular demand, we will be adding additional morning classes starting the first week of October! Paolo (our media guru!) and Margaret (our aspiring nutritionist!) will be heading the new 6am and 7am classes on Tuesdays and Thursdays.


    TMICITW, Ginger and Margaret

    Now you insomniacs have five days worth of CrossFit options... You crazies!

    See the new schedule at Those of you who are RSVP'ing will already have noticed the additional classes in the schedule. Thank you for being so responsible and avoiding the dophin burpees! (If you don't have an Athlete ID, email us!)



    press 5-5-5

    in 90 seconds:
    max double unders


    Our box a year ago...such humble beginnings!

    Can you believe it has been a year in our current box? Time flies when you're having fun and getting fit!

    recognize everyone?

    We have worked tirelessly to provide you the resources to get fit, stay healthy, and improve your lives. Your positive energy, high spirits, and desire to achieve are what fuels us to keep learning, teaching, and encouraging you to get stronger, faster, and awesomer!

    Thank you so much for the support you've shown us.

    - Team FCF

    Friday, October 1, 2010

    Laterally Speaking

    The cold weather is nearing, and we will be taking you to the next level by preparing you for winter sports! Whether it be skiing moguls, ice skating, or snowboarding, we want to prepare your legs and upper body for all that good stuff! We'll also teach proprioceptive methods so you can handle the cold, slippery conditions around town.

    Look for more lateral movements during warmups to strengthen your ankles, knees, and hips. Soon you'll be able to hit the slopes for an entire day, and still have energy for more!

    Who's up for an FCF Ski/Snowboard trip?!



    for time:
    1000m row
    50 thrusters, 20kg
    30 pullups

    compare to 06APR2010.



    Is the Era of Cheap Food Ending? -

    What do you think? The human population is definitely growing- will the demand of food surpass the rate at which we can feed them? Will GMOs be the norm? And how much of a premium will real, unaltered food be?