Tuesday, November 30, 2010

The Pumpkin Episode

There is no food that is as sure a sell for me than pumpkin.  Pumpkin donuts, pumpkin scones, pumpkin lattes, PUMPKIN PIE.  The fall kills me.  So here are some healthier pumpkin indulgences for you to try out at home.

Pumpkin Soup:

1 pie pumpkin (or squash, delicata or acorn - this will make it sweeter)
1/2 can of coconut milk (full fat is best!)
2-3 cups of chicken broth (to taste and thickness)
Cinnamon, nutmeg and crushed black pepper to taste

Cut the pumpkin or squash in half, scoop out seeds and gunk (save the seeds for the next recipe!).  Line a pan with aluminum foil, place squash flesh side down in pan and roast in the oven for 30-40 minutes on 350.  Scoop out the flesh of the squash or pumpkin.  This can be done a day prior if convenient.

Mix all ingredients (except spices) in a blender, food processor or use an immersion blender.  Transfer to a pan and heat.  Add spices and any additional coconut milk or chicken broth to taste.

Roasted Pumpkin Seeds:
Now that you have a bunch of pumpkin or squash seeds, turn them into a salty, crunchy and delicious treat!
Let pumpkin seeds dry out a bit from the goopyness of the pumpkin.  Preheat oven to 350.  Line a cooking sheet with aluminum foil.  Spread pumpkin seeds out on the foil.  Drizzle olive oil over seeds.  Grind some course salt and pepper over the seeds.  Add spices if you'd like, I've tried paprika and cumin - both were great, but they are tasty with just salt and pepper too.  Mix them all up and get the seeds coated with oil and spices.  Put them in the preheated oven for 10 - 20 minutes, checking in on them every few minutes.  I like to stir them up on the tray a few times while they are roasting to ensure that they are getting done evenly.  Take them out when they are slightly browned (I like mine on the verge of burning - but figure out what you like!)

So, tasty.  Try it out!




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

compare to 15JUL2010.


Look at our blog post from a year ago! How many people do you recognize?

Monday, November 29, 2010

High Elbows

Keeping your elbows high allows the bar to rest on your shoulders, avoiding stressed wrists.



as many rounds as possible in 12 minutes:
6 ring dips
12 back extensions
18 abmat situps


3 sets of 8-12 back bridges, either on the ground (static/rocking) or using a wall


Got kids? Know someone close who has them?

Benefits of Weight Training For Kids - NY Times

It's too bad that the Physical Education departments of most schools are lacking knowledge in this field. Luckily I had the fortune of having some great teachers (Mr. Griffith, Mr. Eathorne, Mr. & Mrs. Freeman, Mr. Vaughn) who not only had passion, but the know-how in getting their students moving.

If not for them, I wouldn't be where I am today!

16 years old

Get any kid that you can influence moving as soon as possible. In this day and age with all these comforts that technology provides, it's time we fight back these influential sedentary lives. How many kids do you see playing outside nowadays?

Friday, November 26, 2010

Wishlist: CrossFit gear

Tis the holiday season! The other day we talked about the discount you can get from The Shoe Mart. Let's chat about other things we can utilize within CrossFit:

By NO means are we telling you that having all this gear will make you a better athlete. We're NOT saying go out and buy all of these things or you'll suck. You've become a better athlete because of your dedication to fitness (and because you have the best trainers in the world). We just want to share some apparel ideas with you since the holidays are approaching.

BTW your trainers like gift cards and coffee (;

Building Your Own Home Gym
The CrossFit culture started out NOT in big warehouse spaces, but in garages (ourselves included). You won't always be able to make it in the gym, but you should have a contingency plan for your fitness.
Community Supported Agriculture (CSA)
Get away from tedious shopping and stop wasting food! Most CSAs will allow you see what you'll be receiving and substitute your foods as necessary. I'm posting a few, but there are plenty around Seattle.
Save some cash for cow. Tami has a rancher friend who's going to have a cow ready for the new year. Sign up for some steak at the gym!

Here are some other resources for some gear we recommend you look into:



for time:
30 snatches, 60/44kg

compare to 18OCT2010.


for time:
30 clean & jerks, 60/44kg

compare to 06AUG2010.


Another reason heavy consideration of what type of shoes are important in our type of training:

Thursday, November 25, 2010


From the staff at Foundation CrossFit we would like to wish everyone a wonderful Thanksgiving.

Remember and appreciate all things... like food!



do 100 reps of a bodyweight movement you're not good at!


10 Things You Didn't Know About Turkey - Good.Is

Wednesday, November 24, 2010

Shoppers Unite!

Screw Black Friday!

We are pleased to announce that we have hooked up a 10% coupon for all your CrossFit Christmas needs! We have teamed up with TheShoeMart to get you all your favorite shoes and apparel:
  • Inov-8 (f-lites like the 195, 220 and 230 are CrossFit favorites)
  • Vibram Five Fingers (KSO)
  • SKINS compression gear
  • Brooks (Green Silence)
Click the picture below to support your gym and you'll get the discount as well!

Get ready to shop... 3-2-1-GO!



50 reps each for time:
box jump, 24/20"
jumping pullup
kettlebell swing, 16/12kg
walking lunge
push press, 20/15kg
back extension
wall ball, 20/14#
double unders

compare to 08SEP2010.



use this tabata timer

for max reps:
bottom-to-bottom tabata squats
rest 1 minute
top-to-top tabata pushups
rest 1
tabata situps

During the rest period of the tabata situps you must hold the hollow body position. Anytime you break/drop out of the position you will owe 10 burpees post workout.

EVERY REP COUNTS! Work the best you can and post results to comments!


This past weekend was our first 9am Saturday class. Now we have a 9am class Monday through Saturday.

and Paolo made another dope video:

See you this Saturday if we don't get snowed in!

Tuesday, November 23, 2010

Winter = Soup's on

It's cold. I just picked up a new Crock Pot. Time to share some soup & stew recipes!

CHICKEN CHILI SOUP from Everyday Paleo via Marg



10 rounds:
30 second handstand
30 second rest


tabata frog stand (aka crow pose for all you yogis/yogista)


for max rounds:
tabata frog stands

Today's WOD is about spending time with your body weight on your hands. We do not do this nearly enough as we should which has left our upper bodies weak and fragile. Because we lack exposure to hand-balancing, we are more susceptible to injury when taking weight onto the fingers, hand, wrist, elbow, etc.

Let's change that.

The second half of the workout can (and should be!) be done at home at least once a week. Conditioning the wrists and hands is highly beneficial to 1.) avoid injury and 2.) become proficient in higher-level skill.


Hint for tomorrow's WOD: It rhymes with "Nilthy Nifty"

Monday, November 22, 2010

More athletes to befriend!

The November Foundations program graduated this past Saturday. Let's make sure we give these newer athletes a warm welcome! Pao made a video:




21-18-15-12-9-6-3 reps for time:
deadlift, 60/44kg
ab-mat situps

Do it Rx'ed. Do it SupeRx'ed (heavier deadlift, toes-to-bar). Do work. Use the torque!


snOMG! We are experiencing quite a crazy snowstorm here in Seattle. We may need to cancel some classes for your safety and ours. Our 6am/7am class will be in session tomorrow, led by our fearless trainer Paolo.

If you are driving, biking, or even walking to the gym or anywhere in the city, please be careful! The roads may be slick, and we would rather you miss a class than have a mishap. We'll be sure to post alternative workouts for you to do at home on occasions like this.

Make sure you RSVP (and un-RSVP) for classes. We will take advantage of this system in special circumstances, and we'll contact you if the schedule changes. If we have to close the gym, we don't want you showing up to a locked door. Get up-to-date status on the gym by following our Twitter account here.


for time:
100 squats
75 situps
50 pushups
25 burpees

If this doesn't seem like enough, double or triple it!

Post results to comments!

Friday, November 19, 2010

You asked for it!

Be at the inaugural 9am class tomorrow!

The holiday schedule has rolled into our calendar. Yes, we will be open on Thanksgiving Day, the day after Thanksgiving, and the weekend. We care about you THAT much! It will be a limited schedule, so be sure to RSVP!
  • Monday through Wednesday: Normal Schedule
  • Thursday: 8am, 10am, 11am
  • Friday: 10am, 4:30pm, 5:30pm, 6:30pm
  • Saturday: 9am, 12pm
See you then!




tabata intervals of:

  • pullup
  • pushup
  • squat
  • situp
  • row (cal)

Your Exercise Score is the lowest amount of reps in any interval. Your Total Score is the sum of all Exercise Scores.

compare to 10MAY2010.


Transference by CrossFit Verve.

Midget toss. 'Nuff said.

Thursday, November 18, 2010

Paleo + Type I Diabetes

Steve Rodriguez is a very inspiring and committed CrossFitter and paleo advocate who trains at CrossFit Fort Vancouver.  I had the opportunity to chat with him about the challenges and benefits of eating a paleo diet as a Type I Diabetic at the Whole9 Workshop I attended last month.  Check out his interview on the Crossfit Journal.

Don't have a Crossfit Journal subscription yet?  GET ONE!



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

compare to 01JUN2010.

Hip drive, hip drive, hip drive!


You asked for it, you got it!

We've added a 9am CrossFit class on Saturdays for you weekend warriors. Be at the inaugural class this Saturday the 20th!

Wednesday, November 17, 2010

Wingman from this weekend

Video by Tita!



for time:
75 power snatches, 35/25kg

compare to 08APR2010.

Today's time to beat is 5:12/6:40.


We're about to make another Primal Pac order- would anyone like to get in them?

Also, is anyone else interested in another Lululemon Trunk Show? Leave a comment here or forever hold your peace ...

Tuesday, November 16, 2010

Ready for lifting

The CrossFit/USAW Weightlifting Open has long be over with, but I wanted to share the awesome video that bore from the event:

Hope it inspires you as much as it does us!



for max load:
find your 5RM back squat

compare to 14SEP2010.

Depending on time, you may go up to 5 sets with your working weight. Otherwise it's time to find your true 5-rep max!


Enough with the metcons- it's time to start lifting more often! Stop lifting in your marshmallows. [Buy] [your] [weightlifting] [shoes] now. Or put them on your Christmas list.

Monday, November 15, 2010

Another reminder


Learn to unstick, de-glue, open up, restore function to, recover from injury, rehab, revitalize, and remobilize your muscles, joints, ranges of motion, and just about any other funky business you might need to take care of.

So you can improve how strong, fast, powerful, and capable you are as a human machine. You should also know how to do perform proper maintenance for your ENTIRE body and use that knowledge for the rest of your life.

So much of our quality of life (and beastly performance) could be improved if we were armed with the knowledge of opening your hips or how to decrease shin splits. What about lower back pain or should impingement? In this upcoming certification (open to everyone) we will be able to work on our own bodies and others when they need it. And trust us, they'll need it.

Imagine being 80 years old and moving like you're in your 30's ...

Mobility is invaluable.

Register now! 

15% off to any interested LEO/Firefighter/Military.



each for time:
2k row
1k row
500m row

compare to 22SEP2010.


Plantar Fasciitis you say?!


Friday, November 12, 2010

Nasty Dudes

"Follow the Dream!"

Darryl and Joe




3 rounds for time:
50 squats
7 muscle ups
10 hang power cleans, 60kg

congrats to Arnie for getting his first muscle-up today!

compare to 20APR2010.

"Well, I’m afraid I have some bad news for you: You walk wrong.
Look, it’s not your fault. It’s your shoes. Shoes are bad. I don’t just mean stiletto heels, or cowboy boots, or tottering espadrilles, or any of the other fairly obvious foot-torture devices into which we wincingly jam our feet. I mean all shoes. Shoes hurt your feet. They change how you walk. In fact, your feet—your poor, tender, abused, ignored, maligned, misunderstood feet—are getting trounced in a war that’s been raging for roughly a thousand years: the battle of shoes versus feet."
You Walk Wrong - NY Mag

Thursday, November 11, 2010




In honor of Veteran's Day. Thanks to all active and retired military personnel.

as many rounds as possible in 30 minutes:
5 deadlifts, 125/88kg
13 pushups
9 box jumps, 24/20"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.



J. Evans and Vivek will be heading our upcoming slacklining team!

Wednesday, November 10, 2010

"It's Grand Salami Time!"

Seattle sports loses another- the voice of the Mariners, Dave Niehaus, passed away today from a heart attack.

Mariners broadcaster Dave Niehaus dies - The Seattle Times



5 rounds for time:
50 double unders
21 kb swings, 24/16kg
12 pullups

compare and contrast to 02MAR2010.


Happy 235th birthday to the US Marine Corps! Also a big congratulations to my brother for making Master Gunnery Sergeant. I'm proud of you!

which one is a Bueno?

To all of the Marines past and present, thank you for everything you've done.

Tuesday, November 9, 2010

Loren Cordain

Are you familiar with Dr. Loren Cordain?



"Death By 10 Meters"

Run 10 meters on the minute. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.


Team Rogue!

Watch event 19 here: OHS/suicide/du [mov] [wmv]

Monday, November 8, 2010

SMR Clinic

Ever feel like you can't comfortably get into the bottom of a squat? Having trouble holding weight overhead? Feeling sore, tight, or just all around constricted after a series of workouts?  Fatigue, decreased motor function, pain, and ultimately injury are all symptoms of muscular tension and imbalance throughout the body.

What can you do about it?  First, read about the Fuzz!

Then, DO SOMETHING about it! Release the fuzz to allow your muscles to function properly and allow your joints to move freely. The result -- improved athletic performance, more flexibility in basic movements, and stronger muscles for a healthier body.

We are holding an Self-Myofacial Release seminar at the gym this December. There are spots left for anyone (this includes YOU!) interested in improving their mobility. We practice a lot of this stuff with the pain lacrosse balls and rollers pre- and post-WOD.

Learn how to do this for your entire body and come out certified! As a bonus, you'll learn how particular SMR techniques that are suited to improve performance in benchmark CrossFit workouts, like today's!

More details can be found here! Sign up now, registration closes soon!



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

compare to 29JUL2010.

SupeRx is using the 30# ball to a 10' target, 150 bell ball shots, or the 2-fer-1 squatting wall ball shot.


"The Largest Fitness Organization in the WORLD!"

- Mt. Baker CrossFit

Friday, November 5, 2010


Remember remember the 5th of November

Team Epic: Garit

Because your legs will hurt after this workout.




Every minute on the minute perform 10 box jumps (24"/20") and max rep Overhead Squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats.

Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

compare to 27JAN2010.


courtesy CrossFit.com

Have you been watching mainsite for this awesome competition between some of CrossFit's elite? Equipment suppliers Rogue Fitness and Again Faster sponsor athletes to get them to competitions. CrossFit HQ decided to get everyone out to Tahoe for a weekend and put them through a bunch of challenges.

As Paolo has said, it's basically like Real World vs Road Rules for CrossFitters! You guys already know who we ride for...

Tony & Mikko [mov] [wmv]
Event 1: Log Toss [mov] [wmv]
Event 2: OHS & Pushups [mov] [wmv]: 
Event 3: Squat Clean Thrusters, Hill Run [mov] [wmv]
Event 4: 20 Backsquats [mov] [wmv]
Event 5: Log Flip, Run, Push Press [mov] [wmv]
Event 6: Relay, Plate Carry, Truck Push, Buddy Carry [mov] [wmv]
Event 7: Hill Run [mov] [wmv]
Event 8: Burpees & Pullups [mov] [wmv]
Event 9: Max C&J [mov] [wmv]
Event 10: Handstand Pushups, GHD Situps and Muscle-ups [mov] [wmv]
Event 11: Team Chipper [mov] [wmv]
Event 12: Burpee Broad Jump, Kayak, KB Swing, Run, Drag [mov] [wmv]
Event 13: KB Swings, Buddy Carry, Pistols [mov] [wmv]
Event 14: Burpees, KB Snatch, Sled Drags [mov] [wmv]
Event 15: Kayaks & Paddleboards [mov] [wmv]

Stay updated! http://crossfit.com

Thursday, November 4, 2010


from Margaret's blog:

Oof.  I've been trying to ignore my chronic shoulder pain for about 3 months now but it is past the point of being able to ignore.  I'm going to try to rest it up (for real rest it up) and work on some stretching.

Sounds like I have shoulder impingement.  So I've been doing some reading up about the rotator cuff (the muscles and tendons that allow for shoulder rotation and that stabilize the shoulder) and talking to some professionals etc.
What I've learned so far.... There are 4 muscles in the rotator cuff:
Supraspinatus (shoulder abduction)
Infraspinatus (external rotation)
Teres minor (external rotation)
Subscapularis (internal rotation)

The infraspinatus and teres minor are responsible for external rotation.  These are the muscles I need to work on strengthening.  Internal shoulder rotation is what is so dominant in people due to rounding shoulders while at a keyboard, writing or driving.  Andrew gave me a couple exercises to work on for those external rotator muscles.

This website is pretty cool.  It shows all the different shoulder articulations.  Andrew showed me a few variations of the Transverse Abduction and Lateral Rotation to practice.

I've been wanting to work on my posture for a long time.  And I'll tell you what.  Injuring your shoulder forces you to.  Or else it hurts.  So although it is not the best way to learn, perhaps something good will come out of it all.

I'm gonna try to get some workouts in, but the tricky this is that I gotta learn to be smart about not doing things that will exacerbate my shoulder pain.

Original post here.

Are you ignoring pain somewhere?




hang power snatch 1-1-1


as many rounds as possible in 7 minutes:
1 hill run
20 pushups

Change your pushup style often. The standard is that you start and end in a proper plank position with your chest touching the floor at some point.


Completely unrelated to the gym, but I had an old schoolmate pass away recently from a blood infection.

Remind everyone you care about how important they are to you.

Wednesday, November 3, 2010


Kathryn, Varsha and Lisa

Do you ever crack a smile in the middle of a workout? Or are you one of those hardcore types?



"Death By Pullups"


With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... Continue as long as you are able.

Use as many sets each minute as needed.

The number of minutes completed is your score.

compare to 23MAR2010.


BURPEE ABUSE... A CRIME WORTH NOTING - CrossFit One World (Union City, CA)

Tuesday, November 2, 2010

Strong & Stable

J. Evans aka T.M.I.M.I.C.

Let's breakdown good form:
  • 5 points of contact: head, shoulders, hips, both heels (+5 strength)
  • good arch (+4 strength, +2 stability)
  • arm properly in socket (+2 mobility, +4 stability)
  • palms face in (+2 stability)
  • grimacing face (+10 strength, +20 awesomeness)


for time:
500m row


compare to 28JUL2010.

You have three attempts to find your best 500m row.


AB is currently attending (Day 2 of 3) Ido Portal's Equilibrium and Handbalancing Workshop at new affiliate CrossFit South Tacoma to better understand how we can improve another aspect of our athleticism.

Meanwhile Pao, Marg and The King will remain in charge with absolute rule at the gym.

Do not accept any of the "burgers" he may offer you.




Monday, November 1, 2010

Halloween Party & A Farewell

Recorded, edited, and uploaded via iPhone!

More pictures from the epic night that was the Halloween Party can be seen here on facebook.



"CED IS DEAD" aka Cedric's Birthday workout
for time:
1 mile run
then 4 rds of:
27 k2e
27 burpees
27 wall ball shots, 20#/14#
27 kb swings, 24kg/16kg
27 double unders

compare to 27JAN2010.

AB, Ced, AW/Joe Dirté

We normally don't repeat birthday workouts, but one of FCF 3.0's first athletes is heading onward to new adventures in life starting in San Diego, California.


This weekend's party was a blast. Ready for another in December? Y'all need to see Tony throw down.