Wednesday, August 31, 2011

Labor Day Schedule

We will run classes as normal come Monday.

Orin and Adam-Jon



for time:
500m row


for time:
150 double unders


for time:
400m run

Post time to comments!


Look at our new coat hanger:

The Schwinn Airdyne is another great conditioning tool, especially for those nursing injuries, or avoiding usage of specific parts of the body. You can use this strictly for the upper body, the lower body, or both! One cool fact about the Airdyne is that it runs a fan that reacts to whatever energy you drive into it- the faster you go, the harder it becomes.

Beast Test: How many calories can you get in 1 minute?


Tuesday, August 30, 2011

We need a montage!

"The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you!"

Oooh. Ready to hit it hard at the box?



as many rounds as possible in 20 minutes:
15 squats
10 toes-to-bar
5 handstand pushups
1 rope climb, 15'

Post rounds and reps completed to comments!


Who loves seafood?

Check out Whole 9's "Seafood Trifecta" and see what fish make the cut.

What's the trifecta? Simple:
  1. Seafood that is healthy for you, the environment and the seafood population
  2. Provides a decent amount of Omega-3 fatty acids
  3. Relatively low in mercury
Also checkout a list of seafood to buy and avoid, or go to Mashiko in West Seattle and talk to owner Hajime Sato about the importance of seafood sustainability (while he makes some delicious food)!


Monday, August 29, 2011

31 Heroes

From the official website:

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, and individual family funds.

The Workout

The workout promises to be a unique Hero WOD. Thirty-one of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

Get Involved

  • Register for the workout here – $31 gets you the workout & a t-shirt
  • Find a local CF affiliate hosting the event. Not involved with a box already? Check out the list of affiliates here to find one near you. If they’re not already hosting, recommend that they do. 
  • Show up on September 3rd and honor our heroes. Times will vary by location, so please check with your local affiliate for event times.
  • Not interested in a workout? You can still donate by clicking the donations tab above, however if you’d like to receive a t-shirt you must register for the event.
Who Benefits?

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, and individual family funds.



9-7-5 reps for time:
squat snatches

compare and contrast to 30JUL2010.

UPDATE: I went off memory, but memory was off! "AMANDA" is 9-7-5 reps for time. Geez- thanks for correcting me, guys!

And by the way, our Amanda got her first pullup today! Congrats!


Looking for weightlifting shoes? Attending some of our new LIFTING classes?

These Adidas Power Lifts work really well and right now you can get them for $90 + tax + free S&H from the official website.


Is that an FCF colorway I see?!

You can find a special red/black colorway on Amazon, and both Amazon and Rogue Fitness carry the Onyx/Black/Red colorway.

Speaking of which, Rogue Fitness is closing out the Rippetoe lifting boots because of production issues. Limited sizes, $115/pair.

Friday, August 26, 2011

Were you?

Another great article about how we were 'born to run'.

Born, and Evolved, to Run - NY Times (via Will L.)



bench press 3RM


"Death By" Sumo-Deadlift High-Pull, 40/25kg.

With a continuously running clock, do 1 SDHP the first minute, 2 SDHP the second, 3 SDHP the third, etc, continuing as long as you are able. You can use as many sets each minute as needed. When you cannot complete the required amount of reps for the minute your workout is over.

Your score is the number of minutes completed.

Post results to comments or BTWB!


Last chance for signing up for the CrossFit Total this Saturday!

  • Email Andrew or talk to him directly at the gym
  • Provide your best lifts for the squat, press and deadlift!
  • Will run from 1:30pm until it's done (;

Until then enjoy tomorrow's workout ...

Wednesday, August 24, 2011

Bye Bye Guys

It's always sad when a great athlete moves from our neighborhood...

So long to Justin C. who's going to the sunnier skies of California

and to Yen who'll be just across the water!

Both will STILL be CrossFitting and will be dropping in when nearby the gym. Safe travels y'all!



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

compare to 23MAY2011. Post results to comments or BTWB!


Yesterday we played with some more muscle-ups during the skill session. Check out how these two amazing athletes from this year's Games do them:

Notice how both utilize a huge kip to get horizontal and close to the rings, then situp HARD to get on top of them.



Muscle-ups & Pullups

Three badass accomplishments:

  1. Aimee P. joined the FCF Pullup Club
  2. Todd G. cemented his place in the FCF Muscle-Up Club with an awesome kip
  3. Joe beat out Herman for his first quasi-strict muscle-up

Time to work on some more Cuban Presses, eh?



3 rounds for time:
15 shoulder-to-overhead, 60/40kg
50 double unders

Post time to comments!


"Shop Smart. Eat smart. Mistakes we make when shopping." -

Regardless if you eat strictly Paleo, you can apply these two important rules to your shopping.

Bonus video:
The article features a video about Seattle!


Monday, August 22, 2011

CFT Highlights!

We didn't run the rules strictly (allowed some heel lifts, lack of shoes, not re-racking, etc...), but we saw a bunch of personal records!



front squat 5RM


as many rounds as possible in 8 minutes:
20 knees-to-elbows
10 kipping handstand pushups

Post results to comments!


The CrossFit Total held yesterday saw numerous personal records. Athletes were tested- could they manage the weights projected by the numbers they use in training? Faults in performance were magnified under the eye of the 1-rep max. This was a great thing though- every athlete had new goals to shoot for and a new confidence about how hot dang beastly they really are. Fantastic work y'all.

The next CFT is this Saturday at 1:30pm. You must directly RSVP with Andrew via email or in person. If you do RSVP you will not lift. It will also help to have knowledge of your best lifts.


Friday, August 19, 2011

Last chance!

Make sure you RSVP for your spot by emailing me ( and reporting your best lifts in the back squat, press, and deadlift. Giving me a 5RM or 3RM is fine because we can calculate your projected 1RM.

See you Sunday at noon!



"FIGHT GONE BAD" (2-hand version)

3 rounds for max reps. 1-minute stations of:

  • wall ball, 20/14#
  • dual kettlebell sumo-deadlift high-pull, 16/12kg
  • box jump, 24/20"
  • dumbbell push press, 35/25#
  • row (calories)
compare and contrast to 13MAY2011. Post score to comments!

How did you fare with this version? It's definitely more difficult to control two implements per hand than one.


What kind of equipment would your dream gym have?


Wednesday, August 17, 2011

"Flexiabilities" & "Stremf"

It takes an incredible amount of both to achieve a position like Amy:

Notice how her legs are locked, the spine can go into a heavy arch (but not lordosis, or "ghetto booty"), ear is covered by the arms, and the weight is in the heel of the palm of the hand.





3 rounds for max quality.

compare to 09MAR2011. Post experience to comments!

We'll have a video out soon. How'd did you do in comparison- have you improved on these skills?


Are Crunches Worth the Effort? - The New York Times (via Will L.)

With our methodology, we prefer a.) movements that cover full of motion b.) exercises that cover large groups of muscles c.) doing work (load x distance/time) better and faster.

A crunch doesn't do as much as a full ROM situp or knees-to-elbows, focuses on a small group of musculature, nor does it allow the tension provides by isometric movements like hollow bodies and L-sits.

So I say no, crunches aren't worth the effort for OUR goals.


Tuesday, August 16, 2011

Next CFT

The votes are in and we're going to run a CrossFit Total TWICE these next two weekends:
  • this coming Sunday 8/21 @ Noon
  • next Saturday 8/27 at 1:00pm
YOU MUST RESERVE A SPOT otherwise you will not be able to lift. Non-members are welcome, but it's going to cost $10. The event runs kind of long (2-3 hours on average, depending on the amount of lifters we have), but it helps to know your opening weights. Remember: the Total is the sum of your 1-rep maximum back squat, press, and deadlift. You can read more about the rules here.

Discussions about the CFT will happen during all of the LIFTING classes this coming Thursday.



for time:
5k row

compare to 06JAN2011.

Did you try to power it out with slower, stronger strokes? Or did you go with the endurance and stamina route and increase your stroke frequency?


(via Paul)

Jason Auher "Of Power"... the speculated winner of the 2012 CrossFit Games:

WOW and Chess? I mean, he's Viking and he "Paleo's in the Zone".

And have you seen his chalking technique?!


Monday, August 15, 2011

Congrats to Lillian & Zoltan

They tied the knot this weekend!




3 rounds for time:
30 squat cleans, 45/30kg
30 pullups
800m run

compare to 17SEP2011.

Post time to comments!


"Show Me Who You Are" - CrossFit Lisbeth

If you ever need inspiration, you need to look at Lisbeth's blog.


Thursday, August 11, 2011


So after the heavy farmer's walks the other day, what's more sore? Traps? Forearms? Hands?



5 rounds for max reps:
bench press, 60/45kg
ring row

Rx for ring rows mean that the bottom aspect of the ring matches the height of a box where you place you feet on.

Compare and contrast to 20JUN2011.


The LIFTING class today saw great numbers. Glad you guys have specific goals to reach.

I want to run another CrossFit Total- we will test your 1-rep maximum back squat, press, and deadlift. This takes 2+ hours to do and, as always, all members are welcome to participate.

Which dates and times work best?

  • Saturday 8/20 @ 1:30pm
  • Sunday 8/21 @ 12pm
  • Saturday 8/27 @ 1:30pm
  • Sunday 8/28 @ 12pm

What say you?!


Wednesday, August 10, 2011

Beach Day Info

This Saturday the 13th is our 2nd Beach Body Burpee Bonanza (c) aka The 3rd Annual FCF Beach Day!

  • The 9am and 10am classes will run as normal at the gym.
  • We will claim our spot at Alki Beach by 11am and will announce our location via interwebs (twitter, facebook and the like,)
  • 11:30am SHARP we will run our beach workout.
  • Post-WOD we will set up our BBQ and start grilling.
  • We will be playing Hooverball at 1:30pm. Then Volleyball. And frisbee.
  • I am bringing the big 'ol cooler and ice. You can bring your own non-alcoholic beverages of choice.
  • There are plenty of bars and eateries that serve beer right next to the beach. We'll travel there for liquid refreshment.
  • Everyone is welcome to join!

  • ----


    overhead squat 3 x 3RM

    Post loads to comments


    The Third-World Squat - T-Nation


    Tuesday, August 9, 2011

    Run It Back

    The FCF Running Program is about to start again!

    A couple changes you should know about:

    • After a slight delay, we'll start on next Tuesday, Aug 16th.
    • A few adjustments to the length and price of the program to make it more accessible, and increase your ability to keep taking it and work towards mastery.
    • It is now a 4-week long program.
    • Cost is $80.
    • Classes are still Tuesday/Thursday at 7am and 6:30pm.
    Our mission is to bring you the skills, drills, and techniques of the running elite. Using Dr. Romanov's POSE method of teaching the skill of running, our goal is to increase efficiency and speed, and eliminate injury. The program will teach primarily skills, and will include some running. It should be quite easy to do a Running Class right before, or on the same day as your CrossFit WOD. Doing your WOD immediately prior to the running class is also doable, but not ideal.

    See you in class!

    7:00am - Register & pay
    6:30pm - Register & pay

    Not an FCF member? You can still join at a program price of 2x/week at $160.
    Non-FCF - Register & pay



    3 individually-timed rounds:

    470m double-kettlebell farmer's walk, 32/20kg

    SupeRx = two 16/12kg per hand, for both hands:

    Post best time to comments or BTWB!


    After a hiccup today, STRENGTH intensive classes start this Thursday the 11th. Class times are 7am and 6:30pm on Tues & Thurs. CrossFit classes will not be run during these times.

    In these classes we will discuss weightlifting in detail, practice proper form (by our standards), learn for each other, and watch each other PR like crazy.

    There is no cap to these classes. Although be sure to RSVP, otherwise you cannot participate in the class.

    If you have any other questions, please talk to Andrew at the gym!

    Monday, August 8, 2011

    August Birthkids

    Happy Bornday (belated to some,) to BCS, Leslie, Shaun, B-Mac, Joe B, Julie H, and Helen C!

    BCS would like to celebrate with some overhead chair squats, O-Lifting and handstand pushups!




    11-9-7 reps for time:
    squat clean
    handstand pushup

    Weight levels:

    B: 25kg ladies, 40kg dudes
    BC: 45kg ladies, 60kg dudes
    BCShabam! 55kg ladies, 80kg dudes

    Post time and barbell load to comments!


    A new FOUNDATIONS program starts tomorrow!

    From our Getting Started page:
    Great for beginners and the experienced alike! For those of you who are new to exercise, our style of training, or simply confused about where to begin, we offer Foundations (also known as On-Ramp) classes as a precursor to the regular CrossFit regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's program
    At Foundation CrossFit we emphasize mechanics, consistency, and then intensity.We will train you proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your capacity for the normal classes. We will be showing you movements in the beginning that are relatively non-technical, and progressively become more technical with experience. Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.
    Cost is $275 for the entire 12-class program. The schedule is as follows:
    • Tuesday, August 9: 8am/3:30pm
    • Thursday, August 11: 8am/3:30pm
    • Saturday, August 13: 11am optional beach day
    • Tuesday, August 16: 8am/3:30pm
    • Thursday, August 18: 8am/3:30pm
    • Saturday, August 20: 12pm
    • Tuesday, August 23: 8am/3:30pm
    • Thursday, August 25: 8am/3:30pm
    • Saturday, August 27: 12pm
    • Tuesday, August 30: 8am/3:30pm
    • Thursday, September 1: 8am/3:30pm
    • Saturday, September 3: 12pm
    Missing any of the scheduled classes require a $45/half-hour make-up session.

    Shoot us an email if you need help with anything!


    Thursday, August 4, 2011

    OG Annie

    One of the first CrossFitters training directly under Founder Greg Glassman (and one of the original Nasty Girls)

    This year was her first appearance in the CrossFit Games, but she goes way back. Just look at the archives of to see her everywhere. Congratulations to her receiving the 2011 Spirit of the Games award.



    "The Cal Anderson 10"

    for time:
    10 laps

    It's a 5k! (1 lap at the park is approximately 1/3 of a mile, or a 1/2 kilometer)


    Check out this older video with Annie about rope climb variations:

    Did you use any of these yesterday?


    Wednesday, August 3, 2011

    A sea of CF

    Click to embiggen



    sumo deadlift 5RM


    as many rounds as possible in 12 minutes:
    6 pistols (right leg)
    30-step handstand run
    6 pistols (left leg)
    1 rope climb, 15'

    What rope wrap feels the best?

    Post load and rounds comments!


    Incredible Kaluha Pork Recipe from Nick Massie on the CrossFit Journal.


    Tuesday, August 2, 2011

    FCF at the 2011 Games

    The 2011 CrossFit Games were amazing.

    For those who watched, I hope you enjoyed what you saw. For those who didn't see it live*, you can catch the archive here.

    *But then again, the stream went out so many times you didn't see it either!



    two attempts each, for max weight:
    press 5RM
    push press 3RM
    jerk 1RM

    You may split or push jerk the weight overhead.

    Post loads to comments!


    "You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds."

    - General George Patton