Tuesday, January 31, 2012

Musical Medicine Balls

One of the many rad games we played at the 2012 FCF/FA Holiday Party!




5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

First posted 14APR2009 on CrossFit.com

"In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J."

Rx = 70/55kg. Compare to 25MAR2011. Post results to comments.


This Bar is Light - CrossFit Goal Setting via CrossFit Lisbeth
This bar is light.
That’s what I tell myself every single time, no matter what the lift is, no matter how many plates are on the bar. 
This bar is light. 
It can be a snatch, a thruster, a front squat, or a deadlift. There can be 85 lbs on it or 225 lbs. It can be a practice jerk with PVC pipe or it can be a 10lb PR on a 1RM back squat. 
Still, this bar is light. 
It might sound stupid. Okay, not “might” — it is stupid. But it works, for me. Because if I approach that bar with the idea that the weight is heavy, then it will feel heavy. And my chances of making that lift go way down if my mind is weighed down. 
It’s like when I see a CrossFitter — usually, a woman — shake her head “no” in the middle of a workout. Shake her head. It makes me crazy and I want to yell “Stop shaking your head!” from across the room. (Okay, maybe I’ve done that once or twice. Or 314 times, but who’s counting?) I know the gal with the head shake is probably just trying to psych herself up, but usually she doesn’t realize she just psyched herself out. If you think the weight is heavy, it will feel heavy. Heavy is hard to lift. But light? Light is a cakewalk. You can do light.
Jason Khalipa, shortly after winning the 2008 CrossFit Games, said this to me: “If you think you can’t do another push-up, you can’t.” He was talking about the power of the mind. Put the right thoughts in your head and get out of your own way. 
See? This bar is light.

Monday, January 30, 2012

BREAKING NEWS: Baby Rhino On the Way

I guess someone really wanted to attend our Holiday Party!

Keep Alexis & Ryan in your thoughts!



Happy Birthday KB!

overhead squat 12x2


1/2 "ANGIE"

for time:
50 pullups
50 pushups
50 situps
50 squats

The pullup is to be strict. Ab-mats and foot anchors can be used for the situps. Compare and contrast to 02SEP2011.

We'll be pre-posting workouts until we're done with the CFG Open.


Congratulations to the WHOLE30 Participants for completing two full weeks!

I agree. Do you?


Thursday, January 26, 2012


No, not the dance. (Although it is super rhythmic and definitely athletic)

It's just Zeb in usual form having fun. What extracurricular activities/sports do you enjoy?



deadlift 1RM

every minute on the minute for 12 minutes, for max load:
hang squat snatches

for time:
100 situps

PR's all around! Post results to comments!


Primal Pacs are in at the gym! Grab yours at The Holiday Party before they're all gone!


Wednesday, January 25, 2012

Laura D. Touches Her Elbow

Also: Deadlifts tomorrow.



press 5x1
push press 5x3
jerk 5x1


as many reps as possible in 7 minutes:
max strict pullups
burpees w/ elbow touch

Score = amount of pullups completed. Compare overheads to 28DEC2011. Post results to comments.


Obesity Epidemic May Have Peaked in US - NPR

Is this surprising? There was a pretty good discussion the other night at Foundation Athletics about what I called the "Fitness & Health Renaissance" happening right now. What we preach in the gym is a step forward in preventative medicine- it's not just exercise.

With things like the new Reebok/CrossFit partnership, I think more people will become educated in taking measures into their own hands.

What do you think?


Tuesday, January 24, 2012

FCF Away Team: Sunday at Snoqualmie

Saturday night's party not enough FCF for you? Let's keep the party going all day Sunday at Snoqualmie! We'll be meeting up at the pass for a day of skiing/snowboarding. Want to join us? Get the full scoop on the Facebook event page.

Never been snowboarding, but want to learn? Colin's spending the morning on the beginner slope to help anyone figure out the basics. If you can survive an hour of CrossFit, a couple hours on a snowboard
will be a breeze!



Happy belated to J. Freshwater!


for max reps. 1-minute stations of:
  • row/AirDyne for calories
  • medicine ball squat clean
  • knees-to-elbows
  • dumbbell push presses
  • box jumps
  • slam balls
  • kettlebell swings
  • burpees
  • jumping lunges
  • row/AirDyne for calories
Rest 2 minutes after every exercise. Compare and contrast to 14DEC2011. Post results to comments.


Tasty Tuesdays!

From Margaret:
I thought up this recipe when I was walking around Costco. It's spaghetti squash, shrimp, squeezed lemon, chili and cayenne pepper, cilantro, and home-made salsa.


Salsa recipe:

It's pretty simple and all you'll need is:
- a food processor
- large bunch of cilantro
- on 16oz can whole tomatoes
- one can of El Pato tomato sauce
- One bunch of garlic (or more if you like it- we like lots)
- Some spicy pepper seeds for a little kick
- Salt and pepper to taste

Just put it all in the processor and blend it. If there is too much, do it in 2 loads and combine all in a bowl when you are finished.


Monday, January 23, 2012

HOLIDAY PARTY this Saturday

The holidays aren't really over until you've gotten to celebrate with your Foundation family!

WHO: You, your family, your friends, and even your (well-behaved) pets!
WHAT: The Foundation CrossFit / Foundation Athletics Holiday Party
WHEN: This Saturday, January 28th starting @ 5:00PM
WHERE: Foundation CrossFit (1422 11th Ave)
WHY: To celebrate another year of great accomplishments, to get a chance to meet everyone from both Foundation gyms, and to have fun with your fellow athletic community!

All of our athletes are cordially invited to join us in some good old-fashioned holiday merriment this Saturday at FCF (Capitol Hill)! The party will be a potluck, so be sure to sign up on the whiteboard at either gym and bring something to share. We'll provide the music, games, door prizes & a raffle.

Our party will include a trunk show by Lululemon Pacific Place, a show shoe from Born to Run (including 15-20% discounts on items purchased during the event), and we'll be selling some Primal Pacs and our new version of the "HURTS SO GOOD" tee. Born to Run will even be bringing the new Bare-XF 210s for purchase! Here's your chance to grab new workout gear for the new year -- be sure to bring your wallet!

We're also planning a White Elephant gift exchange, so if you'd like to participate please bring a wrapped gift (limit $15). This will be a great chance for you to regift some of the things you got but didn't want at Christmas. ;)

Also planned are prizes, games for everyone, an XBOX Kinect, and much more. RSVP by writing what you're planning to bring on the whiteboards!

We look forward to seeing everyone there!



front squat 7x3

good morning 3x10


as far as possible in 10 minutes:
10 kettlebell snatches/ 1 cast wall walk
9 kettlebell snatches/ 2 cast wall walks
8 kettlebell snatches/ 3 cast wall walks
7 kettlebell snatches/ 4 cast wall walks
6 kettlebell snatches/ 5 cast wall walks
5 kettlebell snatches/ 6 cast wall walks
4 kettlebell snatches/ 7 cast wall walks
3 kettlebell snatches/ 8 cast wall walks
2 kettlebell snatches/ 9 cast wall walks
1 kettlebell snatche/ 10 cast wall walks

Post results to comments!


We would like to give HUGE thanks to Danny G, Joe B, Mandy B, and Lee T for being such awesome members of our community and taking initiative in keeping our home base nice and clean for your workouts. Please do your best in maintaining the appearance of the gym for your peers by returning your equipment, filing your journals, keeping your water bottles close at hand, and otherwise tidying up after yourselves. We all appreciate it!


Friday, January 20, 2012






21-15-9 reps for time:
clean, 60/45kg
ring dips

compare to 15OCT2010. Post time to comments!


Basil Chicken, Coconut Chai recipes - Foundation Athletics

Yes we run two blogs for our two gyms. This, the Foundation CrossFit (FCF) blog will be dedicated to sharing the WODs, gym info & events, links, and videos. The Foundation Athletics (SLU) blog will be dedicated to discussing some of the finer points of our gym culture: training concepts/methodologies, recipes, product reviews, and everything else our staff decides we want to geek out about. Hope you enjoy!

Foundation CrossFit - Capitol Hill
1422 11th Ave, Seattle, WA 98122
Foundation Athletics - South Lake Union
411 Fairview Ave N. Alley, Seattle, WA 98108
Speaking of which, the first 11am Saturday class is THIS Saturday! RSVP by emailing info@foundationslu.com


Thursday, January 19, 2012


Calm down Seattle- it's not that bad.



Cretus Ex Duellum 2012 - Mixed Pairs WOD #5

in 10 minutes:
150 partner wall ball shots, 14#
max "high-five burpees" in the remaining time.

Dropped balls result in a 1-rep deduction. Score = number of "high-five burpees". Post yours to comments!

Remember that Cretus Ex Duellum is this weekend at Local's Gym in Lynnwood on both Saturday and Sunday.



for time:
100 squats
100 pushups
100 squats
100 situps
100 squats

then finish off with 3-5 rounds of:
max hollow
max arch hold

Post results to comments!


Jessica Alba's Post-Baby Workout: Burpees! - People

Back to old form after having a baby... sounds like burpees.


Wednesday, January 18, 2012

Wait.. what?

Eric slam-balls as Raul cheers him on



snatch-grip deadlift 7x5

  • partner hamstring pulls
  • band pull-throughs
  • back extensions
  • max L-sit
Post loads and experiences to comments.


The 2012 Reebok/CrossFit Games beta site is up. Get familiar, especially if you plan to participate* in The Open!

Check out the beta site here.

*all of you


Tuesday, January 17, 2012

(Our) NATE

In honor of our very own...

"We're coming in loaded!"




as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32kg

Post rounds to comments!


"My 3 Words" - Kitsap CrossFit

What will you achieve? What are YOUR 3 goals?


Monday, January 16, 2012

Relaxed? Ready?

Anyone play in the snow yesterday?

David H, Eric N, and Andy chillin'

Are you rested up for this week?



front squat 5x5


3 rounds for time:
10 snatch-grip push press
40 box jumps

Post weights used and time to comments!



Friday, January 13, 2012


Hollie's best bud Kona (Foundation Canine!)




as many rounds as possible in 29 minutes:
37 wall ball
37 russian-style kettlebell swings
37 deadlifts
37 calories (rower/AirDyne)
37 pullups

"Do of 37 each (my age soon! ugh) for 29 minutes (the age I will always be!)? Haha!"


Like it or not, our community, the CrossFit community, is no longer just the "underground" grassroots fitness culture some of us were initially attracted to. Since partnering up with Reebok the past year, we've seen Reebok-sponsored gyms, a special line of clothing a footwear, and the CrossFit Games on ESPN.

What will the future with Reebok | CrossFit  hold?

Thursday, January 12, 2012

The 2012 Holiday Party

Mark your calendars for January 28th. Details tomorrow!




3 rounds for max effort and quality.

1-minute rounds of:
  • chest-to-deck hollow body
  • back bridge
  • upper-arm support
  • handstand
  • top-of-pullup
compare to 09NOV2011. Post experience to comments!


Check out the awesome new redesign of CrossFit Endurance.

Who's ready for some running?

The continuation of the FCF Running Program could be happening soon. There are some cool fun runs and adventure races coming up soon... any takers for the program?

If so, what days and times would be the hot ticket to hold the classes?


Foundations Program 2012 - January

The next FOUNDATIONS Program (On-Ramp) begins next Tuesday the 17th at our location in South Lake Union.

Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts and movements 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.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. Even for those with previous exercise experience, we can find that your tools sometimes don't work in our application. We want everyone to understand the same principals, standards of movement and execution, and general atmosphere of our gyms.

At FCF & FA we emphasize mechanics, consistency, and then intensity.We will train proper mechanics and techniques at relatively challenging loads. You will become consistent with those mechanics under the watchful eye of our staff. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes. In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain 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.

  • Classes are held on Tuesdays/Thursdays at 7am, 11am, or 5:30pm and Saturday at 12pm.
  • Passing the program requires full attendance.
  • Graduation is Saturday, February 2nd.
  • Cost is $275 for the 12-class Program.
  • Missed classes will be made up on Saturdays, $20 per missed class.
  • We will be accepting new registrations up until Tuesday, January 17th.
  • Contact us now: info@foundationSLU.com

Wednesday, January 11, 2012

Our Very Own Elvis

It's that time of year again!

Nate will be performing again this Saturday the 14th at the EMP Museum. Come one, come all for a wickedly fun time.

The Elvi



1RM clean


"Death By Clean"

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute, etc... continuing as long as you are able.

Use as many sets each minute as needed.

You may use a squat or power clean. Post maximum load and number of minutes completed to comments!


Your moment of Zen. Nate's performance last year:


Tuesday, January 10, 2012

The Whole30 Program

A group of athletes will be participating in the Whole30 Program starting January 16th (next Monday) for 30 days by getting real by eating real fresh food: Meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, fats, oils, nuts, and seeds.

Sound a bit familiar?

Whole30 has based their idea of real food off of the Paleo diet but have put more focus on real foods by mainly avoiding replicating junk food with "technically approved" ingredients (i.e. Paleo "pizza", Paleo cookies, desserts etc). There is no gray area with Whole30. It is a very strict program designed to give results within 30 days so it can certainly be considered a "cleanse" for our bodies. It is a tool for us to learn what exactly we are nourishing our bodies with the food choices we make everyday.

From Whole9Life:

"The first week or two will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome.

Stick with it, and be patient with yourself. You cannot reasonably expect to completely reverse decades of poor eating habits in just 30 days. The good news, however, is that improvements are front-loaded, and you will start to see significant benefits within the month.

At some point, we promise you… the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – your clothes will fit differently, and you’ll feel less bloated at the end of your day. Your performance, whether it be in the gym, while playing sports or during a hike, will improve. Your recovery after exercise, a game or a hard day’s work will feel easier and more complete. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying."

If you're interested, please email sheena@foundationcrossfit.com for more information. There is a private Google Group where there will be support for one another as well as sharing resources, recipes, and insight as we all take on the Whole30 program.

This is a time to make some significant change in your life- especially in the areas we mentioned yesterday: sleep,



bench press 10x3


7 rounds of:
max handstand pushups
50m sprint

Rest as long as it takes you to walk back. Post loads and experiences to comments.


Future of Health: Gary Taubes: "Why We Get Fat"

"There’s a host of fast-accruing science around obesity, and in his new work, Why We Get Fat, Gary Taubes helps separate the bad from the good. In his earlier bestseller Good Calories, Bad Calories, Taubes argues that certain kinds of carbohydrates have led to our obesity epidemic; he also addresses the most damaging nutritional science of the last century (the “calories-in, calories-out” model), the good science we’ve ignored (insulin’s regulation of fat tissue), and lands with a set of easy-to-follow dietary recommendations."

If you don't catch him in person, there are always the videos we just posted!


Monday, January 9, 2012

Cretus Ex Duellum [Competition]

Next weekend (Sat 1/21 & Sun 1/22) at Local's Gym is Cretus Ex Duellum: Lynnwood CrossFit's 1st Annual Pre-OPEN CrossFit Challenge.

Come watch as individuals, mixed pairs and master compete in at least five events between 8am and 3pm. Competition is fierce and the event will hopefully foreshadow contenders in the upcoming CFG Open and following, the Regionals!

I'll be judging... anyone want to volunteer? Anyone plan to spectate?



back squat 7x5


5 rounds of:
7 pullups
14 ring dips
21 toes-to-bar

Let's experiment with strict pullups for a while. Kipping will be considered scaling for a

compare loads to 02JAN2012. Post "path on the bar" to comments.


Read A Call for KISS - Eat Move Improve then KISS 2.0 - Eat, Move, Improve

Steve says, "When you first get into exercise you just want to do it. But then you find out about all of this other information that you need to know to make your workouts, nutrition, etc. more effective. It’s overwhelming. However, it need not be that complicated... Basically, the gist of KISS is keeping everything simple. There’s 4 things that you need to be doing to have good results with your training namely:
  1. Sleep
  2. Nutrition
  3. Training
  4. Destressing
I like this rule, and the more I train the more I realize that’s how it should be."

Do you "keep it simple, stupid"?


Friday, January 6, 2012

Good Nutrition Is ...

Have a great weekend! If you find some free time, you should roll out or stretch your tight muscles while smartening up with these videos.

The following is part of a great presentation by Gary Taubes, author of Good Calories, Bad Calories and Why We Get Fat: And What To Do About It.

Part 1

Part 2

Part 3

Is this information new to you? We have plenty of people at the gym who are well versed and ready to share. A number of people are also starting the Whole30 Program on the 16th of the month. Contact sheena@foundationcrossfit.com for more info!




for time:
75 power snatches

compare to 11NOV2011. Post time and weights to comments!


Starting next Saturday the 21st, we will open an 11am class at our South Lake Union facility. This will be open to all athlete from both gyms! More news soon.


Bob Harper on CrossFit, The Biggest Loser, & His Last Meal on Earth - Carrots 'N' Cake


Thursday, January 5, 2012

300fps Muscle-Up

1.) Kip to horizonal.
2.) Sit up hard.
3.) Pull up and over the rings.
4.) Vertical forearm before the dip.
5.) Full lockout of elbows
6.) Maintain false grip. Drop. Repeat.

Simple, eh?



9-6-3 reps for time:
cast wall walks
handstand pushups

Holy gymnastics Batman! Execute your movements well technically and efficiently: up & over the rings, keeping the body-line extremely tight, and the triangle concept!

Post time to comments.


"Form vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]


Wednesday, January 4, 2012

Satan's Tricycle

three more to The Fleet

The AirDyne is great for warmups, cardio substitutions, and rehabilitation. The nature of the cycle is low-impact and that's what makes it great for the injured. The design of the bike has gone through little change in the past 25 years and it still has the same functions: push and/or pull with the arms, and cycle with legs, or don't! I cannot stress how well it can work when someone can't use their leg(s).

Coined by Andy W, the tricycle the AirDyne is known to put people into oxygen debt quickly for those pushing, pulling AND cycling their way with as much gusto as they've got. An awesome feature is that the harder you go, the harder it gets! 300 cal is the goal for the brave in today's WOD. That means that the athlete would have to average 1800cal/hour. Good luck!



for as many calories as possible in 10 minutes:
Use the Concept 2 Rowing Erg OR the Schwinn AirDyne

Giving 100% is today's workload. It's just as much a mental task as it is physical, but we'll spend a lot of time mobilize pre- and post- to get you warmed up and cooled down properly.

Post number of calories to comments!


25 Ways CrossFit is Changing Fitness and Changing the World - SIC FIT


Tuesday, January 3, 2012

Fitness Resolutions

What are your fitness goals for 2012?

The following is a list that some athletes have shared with us.
  • Eating cleaner
  • Becoming active again!
  • Increasing lift loads
  • Competing in local competitions
  • Better handstands
  • Beating cancer!
  • Tough Mudder (whenever they schedule it)
  • Marathons and 1/2 Marathons
  • First pullups and first muscle-ups
  • Increased mobility
  • Becoming Level 1 certified
  • Being in the best shape of their life
  • Sleeping and resting better
  • Back handsprings and standing back tucks
  • Better awareness of body
  • etc.

What are your goals this year? Share in comments and let's game plan a way for you to complete them successfully!



deadlift 10x3



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

Be in control of the bar as you descend in the deadlift.

compare to 10OCT2011. Post load and time to comments!


A Recipe for Simplifying Life: Ditch All the Recipes - The New York Times


Monday, January 2, 2012

Low-bar Back Squatting

The position of the low-bar back squat shortens the lever arm between the bar and the hips. This will allow the posterior chain to stay more active though out the range-of-motion.



backsquat 7x5


1/2 "CINDY"

as many rounds as possible in 10 minutes:
5 pullups
10 pushups
15 squats

Post max load and score to comments!


Are you ready?

11am Saturday classes at our South Lake Union location will begin the 21st.