Friday, April 29, 2011

Guess who graduates tomorrow

These tight-hip mother funkers.

Make sure you introduce yourself when they fold into the classes!




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

and if you'd like


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

compare ANNIE to 22DEC2010 and KAREN to 27DEC2010. compare this couplet of WODs to 21JUN2010, 12MAR2010 or 19FEB2010.

Post results to comments!


SKILL INTENSIVES ARE BACK! Every Tuesday and Thursday at 7am, 11am and 6:30pm we will be sharing more specialized techniques to enhance your skill set. These classes are open to all of our athletes and count as one of your weekly sessions! Perhaps it is time to upgrade! =)

This coming Tuesday is S&MR: Love Your Lower Extremities:
How to take care of your lower leg tissues. This class is important to those who suffer from shin splints, plantar fasciaitis, or just generally tight calves.

This coming Thursday is Fun on Gymnastics Rings:
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!


Thursday, April 28, 2011

If you didn't know

Former NBA athlete and current TNT basketball commentator Charles Barkley recently started doing CrossFit.

Do you think that Sir Charles will stick with it?



7 rounds for time:
20 push presses, 40/25kg
470m run

Post time to comments!


Did CGO 11.6 kick your ass and rough up your hands? Coach Mark Rippetoe shares his advice in avoiding excessive callus buildup:


Wednesday, April 27, 2011


Click to see the kip in action

The butterfly kip pullup is a movement almost exclusive to CrossFit. It allows us to keep the standard of the movement (full extension of the arms, chin higher than the hands, back to full extension), and can be used to high cycle reps.



CGO 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 thrusters, 45/30kg
3 pullups
6 thrusters, 45/30kg
6 pullups
9 thrusters, 45/30kg
9 pullups
12 thrusters, 45/30kg
12 pullups
15 thrusters, 45/30kg
15 pullups
18 thrusters, 45/30kg
18 pullups
21 thrusters, 45/30kg
21 pullups
  etc ...

Your score is the number of reps completed. Compare to the rest of the CF world here.

Post your results to comments!


The next paleo challenge is coming up during the second week of May.


Who's getting ready to participate? Details coming very soon.


Tuesday, April 26, 2011

Rate These Racks!

Rack positions, that is.

An ideal rack means high elbows. 



1RM clean

(It may be power or squat clean.)

compare to 20JAN2010 or 29DEC2010. Post results to comments!


Mrs. M shared this walnut pesto recipe from Everyday Paleo during the 30-Day Journaling Challenge.  It is so easy to make, versatile and stores really well.  You can try freezing it in ice cubes and use a couple at a time as a stir fry topping, over chicken or in a pseudo pasta dish with spaghetti squash.

Walnut Pesto Sauce
4 oz fresh basil (3 ½ cups)
1 cup walnut halves and pieces
6 garlic cloves
1 cup olive oil
1 tsp sea salt
Juice from ½ a lemon

In a food processor, blender or magic bullet, add the walnuts, garlic, sea salt, and olive oil.  Process until smooth.  Add the basil and lemon juice and process again until smooth.

Easy peasy lemon squeezy.


Monday, April 25, 2011


Even though the weekend teased summer, don't forget it gets cold too!

Spring Season: Day 1

Don't fret- that just means it's time to hit the mountains for some spring skiing/snowboarding! Crystal Mountain is awesome when precipitation hits Seattle. Thursday's going to have some freshies!



3 rounds for max reps:

1-minute stations of

  • slam ball, 20/10#
  • kettlebell sumo deadlift high-pull, 24/16kg
  • pullup
  • hand-release pushup
SupeRx = 30/20# slam ball, 32/20kg kb sdhp, c2b pullup, and hr pushup is in a true gymnastics plank.

Who likes slam ball?! Post results to comments.


The Most Interesting Man in the World discusses The Gym:

(via Margo)


Friday, April 22, 2011


Have you been getting some sun in the few places you can get it?

Toshi (& Tara) in HI

It's so close to the sunny part of Spring. Yay for outdoor workouts!




5 rounds for time:
7 muscle-ups
21 burpees

compare to 21DEC2010.

Post results to comments!


Ever wonder if the expiration date on that thing in your fridge is right? They're suggestions, not rules, right? I mean, the thing looks, smells and tastes okay...

From their site:

  • the meanings of “use by,” “sell by,” and other food product dates
  • the shelf life of a wide range of edible products before and after they’ve been opened
  • the best ways to store and wrap foods to keep them safe and appealing as long as possible
  • the proper temperatures for keeping foods safe and appetizing
  • food safety issues related to refrigerator and freezer care, plastics used with foods, preservatives in foods, bacteria, molds, power outages affecting refrigeration, and more
  • the "whys" of proper food handling
Do you abide by the expiration date?

Thursday, April 21, 2011

HBD Brady!

Brady has been a member of Foundation CrossFit since 2008! An OG, now a trainer, he's stronger and more energetic as ever.

being a badass

FCF 1.0

We're very proud to have him as part of our team and community. He's going to live longer than this guy. Happy birthday Braids!



press 1RM

compare to 17JAN2011.


The Candy Jar Conspiracy - Fuel as Rx

Easter candy is in full effect. Is the situation in the article similar to your daily grind? Avoid death by sugar. Please!


Wednesday, April 20, 2011


(courtesy of Scott, owner of Stone Way CrossFit)


I have no idea what you guys have been drinking, but there's been a butt ton of accomplishments.

Darce Maul aka Darce Vader aka Das Boot (#1) bka Darcia just got her first kipping pullup today.

Actually, she did about 3 in a row multiple times for camera shots.

Not satisfied until he accomplished something epic, Corey asked "How do I do a muscle-up?"

Literally after 2 pullups, learning the false-grip, 6 transitions and 2 dips, Mr. VanWoert muscled himself up on tope of some rings. Tubular.

I'm not sure if we've said it recently, but we're very, very proud to be your trainers. You've impressed us from day one and never stop. Keep it going!



for time:
200 single skips
10 snatches, 40/25kg
200 single skips
8 snatches, 40/25kg
200 single skips
6 snatches, 40/25kg
200 single skips
4 snatches, 40/25kg
200 single skips
2 snatches, 40/25kg
200 single skips

How were the single skips in comparison to the double unders we normally program? Love 'em? Hate 'em?


The CrossFit Games Open WOD 11.5 will be held this Saturday at 1:45pm. Bring your game face.

Tuesday, April 19, 2011

Do Something Reel

Interested in the food revolution?  Check out the Whole Foods Market Do Something Reel Film Festival this weekend at Central Cinema.  There are several interesting documentaries to choose from.  And while you're there, chow down on one of their tasty paleo entrees!



for max load:
3RM back squat

compare to 06JUL2010.

Post results to comments!


What's the Single Best Exercise - The NY Times

The butterfly stroke? The burpee? Brisk walking? Squats? Stair runs? The muscle-up? (I obviously agree with Dr. Phillips!)

FCFMUC's 1st Lady

A huge congratulations goes out to Sheena, Zeb, Elliot W, C. Meter, and Nathaniel for all getting their muscle-ups these past four days! Something's working!

Sheena & Zeb post ring-conquering

Monday, April 18, 2011

What are all these bruises on your arm?

"If anyone asks, you ran into a door."



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

compare to 06AUG2010.


Anyone interested in playing some recreational basketligen basketball? Jake P wants to organize a team to play in the Puget Sound Basketball League.

Contact him through email or speak to him at the gym!


Friday, April 15, 2011


via Tumblr

So you can bench press it!



Happy Early Birthday Aimee P!

for time:
30 calorie row



every minute on the minute for 15 minutes:
5 strict situps
10 lunges (L+R=1 rep)
15 push press

Rx = 20/15kg bar or 25/15# dumbbell
Rx+ = 35/25kg bar, 35/25# dumbbell or 16/12kg kettlebell
SupeRx = 40/30kg bar, 40/30# dumbbell or 20/16kg kettlebell


Weekend Reading:

Thursday, April 14, 2011

The Transition

Joey Wiggles

At the peak of the pullup the transition into a dip requires the head to go up and over the rings while raising the toes up.

Big congratulations to Jeremiah for joining the Muscle-Up Club!



CGO 11.4

as many reps as possible in 10 minutes:
60 bar-facing burpees
30 overhead squats, 55/40kg
10 muscle-ups

compare to Games competitors. Post your results to comments!


Everything You Know About Fitness Is A Lie - Men's Journal

First, I realized that we all live in a kind of Fitness Fog, a miasma of lies and misinformation that we mistake for common sense, and that makes most of our gym time a complete waste. Second, and by far the bigger news, I finally figured out what gyms good for and exactly how a man can use them to make himself healthy and fit in the truest sense: strong, capable, and durable in the long-lasting way that doesn’t just ward off chronic disease but actually lets a 35-year-old desk drone carry both of his laughing children up a mountain, simultaneously, and take on serious skiing at age 40, trusting his knees to bend deep and firm. 
Muscle withers away if you’re not constantly building it, and muscle withers faster as a man ages. Fading muscle mass gives way to fat gain, stiff joints, stumbling-old-man balance, and a serious drop-off in weekend fun, not to mention self-esteem. But if you fight back right, it can all go the other way. And this means getting strong. The bottom line is that not only can lifting weights do as much for your heart health as cardio workouts, but it also provides you with a lean-muscle coat of armor against life’s inevitable blows — the way it did for my own father, who broke his back in a climbing accident at age 69, spent months in bed, and recovered strong only because he’d been lifting for 35 years. 
Not that I haven’t wasted time at the gym like everybody else, sweating dutifully three times a week, “working my core,” throwing in the odd after-work jog. A few years ago, newly neck-deep in what Anthony Quinn describes in Zorba the Greek as “Wife, children, house…the full catastrophe,” I signed a 10-page membership contract at a corporate-franchise gym, hired my first personal trainer, and became yet another sucker for all the half-baked, largely spurious non-advice cobbled together from doctors, newspapers, magazines, infomercials, websites, government health agencies, and, especially, from the organs of our wonderful $19 billion fitness industry, whose real knack lies in helping us to lose weight around the middle of our wallets. Not that all of these people are lying, but here’s what I’ve learned: Their goals are only marginally related to real fitness — goals like reducing the statistical incidence of heart disease across the entire American population, or keeping you moving through the gym so you won’t crowd the gear, or limiting the likelihood that you’ll get hurt and sue.
Read the rest here.


Wednesday, April 13, 2011

Are you ready?

Mark your calendars. More info to come. It's going to be a rad day...



find your 1RM turkish get-up.


find your highest standing box jump

Post results and how high you can jump to comments!


REI Infographic: A History of Shoes

Click to enlarge!

If I were to wear some Reeboks, I'd rock high top Pumps!

Interesting trivia, isn't it?


Tuesday, April 12, 2011


I'm pretty sure we've told everyone that Primalaya (primal jambalaya) is delicious! Especially the way we make it.

First off, we change this recipe every time it's made. The picture above is of a 12-quart stock pot, so our goal was to make a metric butt ton. We've used other variations like the crock pot in the past. I'll list "measurements", but we go crazy with veggies and meat.. which is great because you can use some of the newer greens this week's CSA, or clear out your refrigerator. As you can see, we've deviated a bit from the original MDA recipe, but that's the beauty of it all- you'll still end up with a delicious pot of Primalaya. You can't go wrong!

  • 2 large chicken breast
  • 1 lbs Isernio's hot italian sausage
  • 1 lbs andouille sausage
  • chicken stock*
  • 2 12.5oz cans of roasted diced tomatoes
  • 5 bell peppers (all color)
  • 5 zucchini
  • 1 bunch rainbow chard
  • 1 package baby heirloom tomatoes
  • 2 shallots
  • 2-3 cloves garlic
  • 1 tbsp fresh parsley
  • 1 tsp chili powder
  • 1 tsp thyme
  • olive oil
  • (this is a good chance to use up new veggies, or ones left over in your fridge!)
*You'll need enough chicken stock to cover the ingredients. I usually have 2 to 6 cups of stock ready. The vegetables will cook down, so you'll have plenty of broth.


Prep your veggies into desirable chunks- big pieces will yield a better end result. Cube the chicken and cut the sausages into 1-2" lengths. Sear the meats on high heat in a pan along with garlic. Then set them aside. Remember, the chicken and sausage will cook throughout in the broth. Nothing sucks more than rubbery chicken. Heat the chicken stock on medium in your soup/stock pot with the herbs and spices. Add both the meats and veggies. Lower the to a low-medium heat and let simmer for 30 minutes or until the veggies are cooked to your preference.

Bam. Done. Eat. Enjoy.



as many rounds as possible in 20 minutes:
10 thrusters, 40/25kg
10 pullups

SupeRx = 60/40kg and chest-to-bar pullups.


CGO 11.4 will be judged during various times this Thursday and Saturday afternoon. Email us for preferred judging times.

Monday, April 11, 2011

Essie's Birthday

Standards for today:


 Situp: bumper is locked out overhead, vertical torso, and head through the window.

Alex B

Swing: wider-than-normal stance, the bump goes all the way overhead.


Overhead lunges: vertical torso, slight tilt of the bumper


Broad jump: facing the bumper, chest touches the deck and then jump forward over it.



"HBD Essie"

3 rounds for time:
30 overhead bumper situps
30 bumper swings
30 overhead bumper lunges
30 burpee broad jumps

Rx = 20/10kg, SupeRx = 25/15kg.

Post results to comments!


Like box jumps, running and more box jumps? How about box jumps, running and burpees?

Our buddies over at Outer Edge CrossFit in Mill Creek are running the St. Jude Challenge on April 16th for a great cause. I think we should have some athletes represent...

Click the link for more details. Anyone interested?


Friday, April 8, 2011


9 year old girl is inspired by her father, and squats 85kg at a weight of only 40kg!

Now she's a world record holder.




21-15-9 reps for time:
handstand pushups
ring dips

compare to 23JUL2010.

How difficult are strict hspu compared to kipping hspu? Post time to comments!


Good luck to the Mariners on Opening Night! Part of First Ave South is now officially Dave Niehaus Way South

Speaking of Seattle teams, here something to watch over the weekend (if you haven't already):



Thursday, April 7, 2011

Later Jason...

"The Most Interesting CrossFitter in the World"




9-7-5 reps for time:
clean & jerk, BW
chest-to-bar L-sit pullup

rest 2 minutes, then

for time:
500m row

Yeah guys. Skill difficulty is pretty high.


I mentioned this earlier to some of y'all! CrossFit + drinking = notsogreattimes. (Another St. Paddy's Day WOD.)

Guess which athlete is related to AB?


Wednesday, April 6, 2011


the normal waiter's walk




3 rounds for time:
20 kettlebell swings, 24/16kg
20 pullups

Start and end with a 330m run.

compare to 25JAN2010.

Post results to comments!


Working Wednesday

Ever have a job in the restaurant industry as a waiter?

Strong wrist, fingers only.

Did you enjoy our new twist on the exercise the other day?


Caffé Vita has a new roast: Carmo Nero de Minas


Tuesday, April 5, 2011

Fist pump

A proper overhead position means that your elbow and wrist are locked out, reaching up so your bicep kisses your ear.



10-to-1 reps for times:
kettlebell snatches, 24/16kg

Remember to "pull & punch" to maximize force production, but also to avoid banged-up wrists. Here's the song we played in class to motivate you.

Post results to comments!


Tasty Tuesday

Actor Jorge Garcia (Hurley of the tv show LOST) makes his own almond milk!

Click the link for the recipe.

On another note, has anyone heard of/seen the movie Fat, Sick and Nearly Dead?


Monday, April 4, 2011

Now introducing...

Hello everyone!

My name is Blair Sutton (aka BCS) and I’m originally from Detroit, Michigan. I moved to Seattle in July of 2010 and am working at Harborview Medical Center in the Anesthesiology and Pain Medicine department, finishing my PhD in Neuroscience from the University of Michigan. I’m thrilled to have joined Foundation CrossFit as an athlete and excited to be part of such an amazing team. The awesomely awesome owners have given me the opportunity to explore the teaching side of CrossFit. But first a little more about me…

Prior to CrossFit, my biggest athletic accomplishment was not succumbing to evolutionary pressure. Growing up, I spent most of my time playing the piano, singing in my church’s choir, and hanging out in my school’s art studio. I never played a sport or even worked out until college when I decided I should "get in shape". In 2005, I joined a local gym and started the treadmill/weight circuit cycle. Fortunately, I also met the owner of HyperfitUSA (a CrossFit affiliate). He saw some potential in me and eventually talked me into a workout. After I peeled myself off the ground and recovered from the post-WOD shock I was hooked.

For the next four years I was exposed to Olympic lifts, kettlebell work, gymnastics, and Krav Maga. I went from a completely sedentary intellectual to someone who actually got called "badass". Eventually I set my sights on bigger goals and stepped away from CrossFit for a brief period to try my hand at competitive Olympic Weightlifting - my favorite skill from the CrossFit arsenal. I competed locally and qualified for national meets, but eventually came back to CrossFit for the constant variation and amazing community. (I still love lifting more than anything!)

My philosophy surrounding CrossFit is simple; always work to your personal best. CrossFit, like life, throws many challenges at you. The key is to break everything down to a level where you can make improvements and accomplish things you didn't think possible. From the newest Foundations member to the seasoned CrossFit veteran, we are all doing our personal best on any given day.

I’m excited to be learning from Andrew, Adam, Tony, and the other assistant trainers to expand my own skill set and help our athletes to develop their own maximum athletic potential. I am also very excited to share some of my experiences with my journey in CrossFit and Olympic lifting. I look forward to getting to know all of you and having the opportunity to work alongside such an amazing group of athletes and trainers.

Zombie & Brains

Skulls & Crossbones

Fun facts!

  • Favorite workout: "GRACE"
  • Least favorite workout: "KAREN" and running
  • Biggest CrossFit accomplishment: My first pullup
  • Favorite food: Bacon
  • Biggest vices: Scotch and stylish knee-high socks (and therefore Knee High Stocking Co)
Dance Central!


8am all week?

Who is interested in attending 8am classes throughout the week?

Our current schedule

We currently only run 8am classes on Tuesdays and Thursdays, and are intent on opening up 8am classes on Mondays, Wednesdays, and Fridays to give you more options to get in the best shape of your life!

Let us know in the comments.



5 rounds for time:
8 power cleans, 50/35kg
7 shoulder-to-overheads, 50/35kg
6 back squats, 50/35kg

Shoulder-to-overhead can be a strict press, push press, push/split/rack jerk, etc. SupeRx = 70/45kg

Post results to comments!


Mobilization Monday

Your trainers went up north to Canada this weekend post-CGO 11.2 WOD and my hips were tight! I calf-stretched and chair-stretched whenever I had the chance.

Waiting to get into Canada

Sitting all day either in a car or at a desk WILL. KILL. YOU. I forgot to bring a lacrosse ball, but you make do with what you've got.


Friday, April 1, 2011

Caption This!

Best comment wins something cool.

Post 'em!




for time:
940m run
20 double unders
30 squat thrusts
40 one arm kb swings, 24/16kg
20 double unders
30 squat thrusts
40 one arm kb swings, 24/16kg
20 double unders
30 squat thrusts
40 one arm kb swings, 24/16kg
940m run

Every 4 minutes everyone stops and holds a 60-second handstand.  A 940m run is two laps around the block.

Post results to comments!


16 Tips for Desk Jockeys: What To Do About Sitting All Day - Mark's Daily Apple

We've discussed how your body misses out on power moving in a bad position. How much more efficient is your movement when your front wheel drive works properly?