Friday, December 31, 2010

Happy New Year!

Tony, Paolo, Adam, and I want to thank you guys for such an awesome year with Foundation CrossFit.

Confucius says: "Choose a job you love and you'll never work a day in your life." Well, we have that job, thanks to you.

The FCF staff would like to wish you and yours an amazing New Years and a spectacular 2011.



The Countdown: 2011

for time:
100 box jumps, 30/24"
90 double unders
80 wall ball, 20/14#
70 knees-to-elbows
60 thrusters, 20/15kg
50 kettlebell cleans, 16/12kg
40 pistols
30 bridge ups
20 handstand pushups
10 hill runs

compare and contrast to 31DEC2009 and 31DEC2008.


What are your resolutions? We will have a Goal-Setting Workshop on Saturday the 15th at noon.

Thursday, December 30, 2010

Lateral shuffle

Margo & Connor

The lateral shuffle is unlike other movement patterns because few others require athletes to maintain an athletic position (power position) throughout the drill, or use as many muscles actions to initiate movement.



10 rounds attempting the best position possible:
30 second handstand, 30 second rest

immediately followed by 2 min max double unders

compare to 23NOV2010.


The Paleo Table: 6DIY food projects to try in 2011 -

Wednesday, December 29, 2010


This particular recipe is by Blair aka BCS. It's cool because it uses Bell peppers, Cherry tomatoes and Sausage!


  • 1 bell pepper (any color)
  • 1 package of 12oz cherry tomatoes
  • 2 packages italian sausage (we prefer ISERNIO'S!), uncased
  • olive oil
  • optional: spices

BCS: the dish

For this particular recipe I bought one package of both mild and hot italian sausage. Mix together and brown in a large pan. Wash and prep the veggies and place them to the side. When the sausage is ready add the veggies and drizzle olive oil over. Saute until the the tomatoes barely wrinkle. Bam. Done.

BCS: the athlete

Thanks for the deliciousness Blair!



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

Sandi and Bex @ FGB5

compare and contrast to 15NOV2010.


We were inspired by Rainier CrossFit to play BINGO! You may have seen me adding in squares to the whiteboard in the office.

Game starts Saturday the 1st and runs all the way until Saturday the 8th where you'll be able to win some really cool stuff at our Holiday Party. (Was that too long of a sentence?)

Tuesday, December 28, 2010

Warrior Dash 2011

The next Warrior Dash is on it's way Saturday July 16th, 2011 in North Bend, WA. This is a LOT closer (Meadowbrook Farms, WA) than it was last year, but we're sure it'll be just as fun. A metric butt-ton of you signed up on the whiteboard and here's your chance to participate.

Some of the 2010 FCF Warriors

I expect a bigger FCF crew this year, so make sure you clear your calendar!

Register for the 1pm heat here. $40 if you do it by midnight 12/31/10. The price goes $50+ after.

(Try using WDActive2011 for a $5 discount! No guarantees on how long this coupon will last!)




max rounds in 3 minutes:
3 power cleans, 60/44kg
6 pushups
9 squats

1 min rest

5 cycles for max rounds

Your score equals the rounds completed for each of the 5 cycles.

From the
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


7 rounds for time:
10 odd-object cleans
10 burpees

Here are some ideas:
  • heavy backpack
  • bucket (of stuff)
  • box (of stuff)
  • file box
  • expensive ceramic vase
  • tv
  • computer monitor
  • 2nd born child (if you have any)


Another Save the Date:

Saturday, January 8th, 2011
1200pm til everyone leaves
@ Foundation CrossFit
1422 11th Ave

Halloween Party

We're going to celebrate living life with a BBQ potluck. As per usual, bring something to share! We'll have a signup board to see what folks are bringing. We'll also have a White Elephant Gift Exchange, perfect for re-wrapping gifts ($20 limit).

What say you?

Monday, December 27, 2010

Last Mon of 2010

Over the past year have you made a huge difference in how you treat your body? Did you make any improvements? Toni did. Mark B did:

October 2009

Ugh! Look at that ugly midline...

September 2010

Now he's beasting every workout.

What will you accomplish in 2011? Post to comments- set yourself up for success.



for time:
150 wall ball, 20/14#

compare to or 08NOV2010 or 29JUL2010.

RSVP for class here.

“I see these people start getting in shape and have success and then they start to get more confidence,” Diana said. “Then that carries over to the rest of their lives. I love to see that. That’s why we do this.”
Read: Sweat With CrossFit - The News Tribune featuring fellow WA State affiliate Graham CrossFit.

Saturday, December 25, 2010

Merry Christmas

Happy holidays to you and yours from your crew at Foundation CrossFit!

Thanks for everything guys. Without you our dream jobs wouldn't be possible. Stay awesome.



Check out the other home workouts here.

Friday, December 24, 2010


Merry Christmas Eve! We hope everyone has a fantastic holiday and we'll see you guys soon.

Max's FCF Snowman



21-15-9 reps for time:
deadlift, 103/70kg
handstand pushups

compare to 08OCT2010 or 14MAY2010.

RSVP for class here.

Use the torque in the deadlift and do you best to keep your handstand midlines nice and tight!



for time:
100 tuck jumps
100 situps


10 minutes in the paleo chair


Has CrossFit made an impact on your life?

The beginning of Toni's success...

Thursday, December 23, 2010

Thursday BRRsday

Are you someone on the fence or someone looking for a gym?

To some of our current athletes: did you join after doing your research last December? What was the thing that finally pushed you over to come in for your orientation? Does our internet presence have an effect on that? Or was it a referral from a family member, friend or coworker?



for time:
21 overhead squats, 44/30kg
42 pullups
15 overhead squats, 44/30kg
30 pullups
9 overhead squats, 44/30kg
18 pullups

compare to 03SEP2010.

RSVP for class here.

Pay attention to your wrists in the overhead squat. Do they ache post-WOD? If yes, what are you doing (or NOT doing) that's causing your predicament?


and back by popular demand...


15-12-10 reps for quality.

Rest as much as needed in between sets.


Using a running clock:
3 minutes hollow body

Every time you break to rest, immediately perform 5 burpees.

Wednesday, December 22, 2010

Wednesday Means New Merch!

We will be running as many classes as feasible for our trainers this holiday season. The classes are listed on our RSVP calendar, so be sure to check in. This also means we will be accepting holiday gifts for your favorite trainers and your favorite gym... wink wink, nudge nudge!

Just in time for you last-minute shoppers!

Click to enlarge:

Indigo (adult S, M, L, XL)

Indigo (ladies S, M, L, XL)

Forest Green (adult S, M, L, XL)

Forest Green (ladies S, M, L, XL) 

 Cranberry Zip Hoodie (adult XS, S, M, L, XL)

Zinc Zip Hoodie (adult XS, S, M, L, XL)

Shirts are $20. Zip hoodies go for $50. Cash, card, check, or we can credit your account.

Get yours today!



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

compare to 21JUN2010 or 12MAR2010.

RSVP for class here.

This can be a very short WOD. Push yourself 110% through this. Earn your time.


How many double unders can you do in 2 minutes?

Tuesday, December 21, 2010

Twas the Tuesday Before Christmas

and Paolo made another video!

It was last Friday's WOD.


Marg's new favorite breakfast.  So simple, fast and delicious.

Green Eggs Sans Ham
2 hard boiled eggs
1/4 - 1/2 avocado
Salt + Pepper to taste

Mash it all up and enjoy! 

Thanks to Joey from Paleo Girls for the idea. Head over there for more recipe ideas or just to look at some beautiful pictures of paleo food.



5 round for time:
7 muscle-ups
21 burpees

compare to 02APR2010.

RSVP for class here.

If you cannot do a muscle-up work on transitions and support on the rings from a kneeling position. If you can do bar muscle-ups, use them in the workout.


What are the muscles that make up the "abs"?

Sunday, December 19, 2010

Happy Monday #93

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity"

- John F. Kennedy



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

compare to 20AUG2010 or 26MAR2010.

RSVP for class here.

Make sure you prep your calves and feet for the WOD and definitely do some post-workout recovery on the same areas.


An example of a being physically fit!

Friday, December 17, 2010


A big shout out to Morgan, Paul, Brad and Sarah S. who work at Digital Kitchen Seattle, the production company responsible for the original Dexter opening titles.



CFSeattle's "12 Days of CrossFit"

Like the song! (Which is in Cumulative song structure)

1 100m run
2 bear crawls, 20'
3 second handstand
4 dumbbell clean & jerks, 40/25#
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 04AUG2010.

Kind of short notice, but some of us decided that we're going to hang out at the gym post-7:30pm class to BBQ, eat, drink and celebrate the holidays. Feel free to join and bring something to share!

RSVP for class here.


Dear Athletes Who Participated In the Intensive Yesterday,

Here are the whiteboard notes. Please practice.

click to enlarge

Bird's nest your ass off please.


Andrew R. Bueno

Thursday, December 16, 2010

Have fun, work hard

Jessica: ready for pullups



as many rounds as possible in 20 minutes:
20 lunges
20 jumping pullups
20 push press


Tonight's Intensive is Fun on Gymnastics Rings! Next Tuesday learn NINJA SKILLS!

RSVP for class and/or the intensive here.

Until then, your homework is to find out where your piriformis is and what it does.

Wednesday, December 15, 2010

Eyes on the prize

Keeping your eyes up during the turkish getup helps keep everything in balance and your arm stable .



press 5-5-5


3 attempts for max L-hang

compare to 19AUG2010.

RSVP for class here.


Top 10 Better Ways to Stay Warm This Winter - Gizmodo

You know what else keeps you warm?! BURPEES! (Really)

Tuesday, December 14, 2010

Dietary Fat: Good, Bad? Just complicated.

The Fooducate Blog had an interesting review recently of a panel discussion at the Food and Nutritional Conference Expo (FNCE) entitled The Great Fat Debate - Is There Validity in the Age Old Dietary Guidance?  An exerpt from their review:

"All the scientists agreed that people should change their eating patterns to eat more real food and less processed foods. How does this translate to buying the 95% of foods in the supermarket that do come in boxes?"

More and more we have been seeing scientists and nutritionists challenge the age old wisdom of eat less fat -> be more healthy.  It is just a little more complicated than that.

Read the full review 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 wall ball shots are completed.

compare to 02JUN2010.

If alone

5 rounds for time:
250m row
30 wall ball, 20/14#

RSVP for class here.


Tonight's intensive @ 0630pm:

Developing a Static Handstand

Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.

Next intensive on Thursday the 16th: Fun on Gymnastics Rings



Monday, December 13, 2010


Every once in a while Darce Maul likes to nap mid-WOD



3 rounds for time:
10 overhead squats, 60/44kg
50 double unders

compare to 17MAY2010.

Overhead squats are relatively more difficult in balance, not weight. Make sure to warm up your shoulders properly and remember to keep the barbell in line with the middle of your foot (your point of balance).


Moving large loads long distances as efficiently as possible:

Stonehenge Built With Balls? - National Geographic

Friday, December 10, 2010


Paolo after his 25-round score on today's WOD. Take care of those hands!



every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

Jenny & Aimee M

Do you try to knock out the reps as soon as possible or try to time it so that you're consistently moving the entire duration?


I'm excited! Marination Mobile to park it on Capitol Hill - CHS

Thursday, December 9, 2010

Warming Up

Someone brought the subject up when we started some gentle SMR the other day: "Why does our warm-up keep changing?"

Our answer is simple: In CrossFit we keep things constantly varied. Which definitely includes how we prepare ourselves for the WOD.

Remember that we warm-up to accomplish:

  • better circulation through the tissues
  • proper mobilization of joints through their entire range of motion
  • a way to prime your cardiovascular, muscular, a central nervous systems
  • emulation of the movements that will be performed in the workout
  • and plenty of other reasons (that you can find with a quick google search)

At FCF we prefer a little cardio plus some dynamic stretching (video here). We are now including one or two bits of mobility and/or SMR. The goal is the same- prepare the body for the work that's about to be done.

Squatting is always a good warm-up

Brady and I were discussing Chris Spealler's warm-up in a video the other day. Check our Dutch Lowry doing one of his warm-ups



15-to-1 for time:
sumo deadlift high-pull, 24/16kg
turkish get-up, 24/16kg
kettlebell swing, 24/16kg

Ideally this workout is done entirely with a kettlebell. You may substitute other equipment for the movements. You may also scale down the workout by starting with a lower number (10-to-1 etc.). KBS standard is full extension of arms with the bottom of the bell pointing towards the ceiling.


For those who I have assigned TRAVEL/HOME WORKOUTS, I've added a link on the sidebar to take you to the various workouts we've done that can be done when traveling or at home. These will require little to no equipment on your part, but the goal is to be creative!

Click here to see the TRAVEL/HOME WORKOUTS.

Wednesday, December 8, 2010


Remember Carl Paoli of San Francisco CrossFit? He mentioned that he was starting a project similar to the Mobility WOD was going to call it Gymnastics WOD. Gnarly!

From their FAQ:



5 rounds for time:
400m run
25 burpees
50 situps

Make sure you land with your feet flat on your way up from the burpee.


Didn't I post this already? YUP! The real question should be have you watched the video?

Tuesday, December 7, 2010

Pay the Farmer or Pay the Hospital?

This kid is awesome.



for time:
21 front squats, 60/40kg
42 pushups
15 front squats, 60/40kg
30 pushups
9 fronts squats, 60/40kg
18 pushups

Use the hand-release standard for the pushups. Let's mobilize your forearms and shoulders for an optimal front rack position.


We decided to not to run a Foundations Program this month in favor of focusing on our current super awesome athletes.

Tuesdays and Thursdays at 6:30pm through the month of December will be the INTENSIVE classes we used to run. In these hours you can expect to develop skills more thoroughly than the normal CrossFit Classes.


S&MR: The Basic Three
  Today, Tuesday the 7th

Self-Myofascial Release techniques for the basic three areas CrossFitters need the most. You don't need a fancy foam roller. Nalgene water bottles work perfectly. So do barbell tubes.

S&MR: Shin Splints & Lower Leg Problems
  Thursday the 9th

Suffer from Shin Splints? Are the fronts of your legs burning in the paleo chair/3rd world squat? Do your knees, ankles or feet give you problems? You probably want to be in for this prepare/repair work.

Developing a Static Handstand
  Tuesday the 14th
Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.

Fun on Gymnastics Rings
  Thursday the 16th

I was asked "Other than muscle-ups, what can people do on the rings?". Answer: forward rolls, glide kips, skin-the-cat, front/back levers, iron cross development. Improving your pullup will also be covered (how to butterfly kip, false-grip pullups, etc). Gymnasts respect a full lockout on the rings!

  Tuesday the 21st

'Nuff said. Shoryuken, Yoga Flame, Sonic Boom will be taught as well climbing things you shouldn't be climbing. "The first one to die... loses!" (Name that movie)

Heavy Sh!t
  Thursday the 23rd

Flip one of the big tires properly. Odd-object lifting. Discussions about odd lifts, and different styles of lifting. Moustaches required. Tank tops and work boots optional.

Handstands: Part Deux!
  Tuesday the 28th

If you've been doing the homework set in the first Handstand Intensive, we'll further develop how to maintain balance on your hands in other scenarios. Also TUMBLING!

Lifting With Kettlebells
  Thursday the 30th

Snatch, clean & jerk, "long cycle", halos, windmills, Turkish Get Up variations, kb juggling, figure 8's and the like!

In all seriousness you will be leaning the finer details of a lot of skills. 

These will still be counted as a class, so be aware of your attendance. I may or may not stream the classes on our Ustream channel. You probably want to follow our twitter account to stay updated with us.

Monday, December 6, 2010


What an awesome past weekend!

Ron, Ryan, Jordan, Brady, Matt, Chris, Kenny, Colin, Tony, Jason
Paolo, Paulina, Jeff, Sandi, Margaret and AB

We ran the SMR Cert with Jeff Alexander of Network Fitness and are now five steps away from world domination!

This week we'll focus on the Center Quad:



as many rounds as possible in 12 minutes:
25 double unders/tuck jumps
5 muscle-ups
5 deadlifts, 100/60kg

Focus on torque and tension!


Inov-8 220's for sale at the gym! The original owner found they didn't fit as well and saw that another one of our athletes might see it otherwise.

Let us know!

Friday, December 3, 2010


Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.

Check out the free written version here.

  1. Scoop (Down & Up)
  2. Elbows High & Outside
  3. Muscle Snatch
  4. Snatch Landing
  5. Snatch Drop
All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).




for time:
30 power snatches, 60/44kg



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

compare both to last Friday the 26NOV2010.


And as promised... your AT HOME WOD!

measure out a distance of (about) 30'.

as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats

Thursday, December 2, 2010

Yen's 29th +

A couple of news bits:

  • The gym will be closed Saturday for our Self-Myofascial Release Certification. An at-home WOD will be provided for you tomorrow night.
  • Tony's in town- Make sure you catch him to say hi!
  • 6:30pm classes on Tuesdays and Thursdays are open to everyone again for the month of December. We have some changes to our RSVP system that we need to update but every class time is available all athletes.
  • Our new apparel will be in sometime within the next two weeks.
  • We're thinking about holding a Holiday Party on January 8th, 2011. What say you? We would have Lululemon run a Trunk Show as we share in some food and drink! How about a White Elephant gift exchange?



YEN'S 29th!

for time:
29 burpees
29 dips
29 overhead bumper lunge, 20/10kg
29 pistols, left leg
29 pistols, right leg
29 sumo deadlifts, 80/50kg
29 jumping squats

Dips are ring dips or parallel bar dips.


Tim Ferris, entrepreneur and author of The 4-Hour Work Week has a new project in the works:

Can you name anyone in this video?

Wednesday, December 1, 2010


Mobilizing in random places!

Wherever you are right now- hit the chair stretch for two minutes RIGHT NOW!



as many reps as possible in 2 minutes for each exercise:

  • double unders
  • kettlebell swings, 24/16kg
  • clapping pushups
  • handstand pushups
  • clapping pushups
  • kettlebell swings, 24/16kg
  • double unders

There is a 1 minute rest after each exercise. Kettlebell swings are done Russian-style.


My Fitness Program Can Beat Up Your Fitness Program - CrossFit Oahu