Primal Pacs!

It's that time of year again! Some of you have decided to participate in a nutrition challenge by your lonesome or with some friends. Although the gym isn't running the show, we still appreciate and want to encourage you to succeed.

We will be placing a gym-wide Primal Pac pre-order in the next week. You do not have to be eating any certain way to enjoy these (in the past I've mindlessly gone through multiple packs in one sitting. I can control myself now. I think.) and should definitely try.

What are Primal Pacs? They're !&$@*# delicious! Ahh.. I'll just let them tell you:

Primal Pacs are paleo snacks of grass-fed/finished beef jerky along with a balanced amount of dried fruit (mangos and cranberries) and healthy fat containing nuts like almonds and macadamia nuts. The Primal Pac brand also carries packages of just the jerky for those athletes and people on the go looking for a boost of healthy, nutrient dense protein. 

We are promoted by Whole9Life as the “first squeaky clean paleo snack.” We pride ourselves on being one of the best snacks for traveling athletes and everyday people that want to make the right decision when it comes to their health. Our packs can be used as snacks or meal replacements when necessary. They are great for a post-gym snack to replenish muscles.

If you are interested in purchasing, please send an e-mail to info@foundationcrossfit.com with the following info:

• Your FULL name
• Your HOME GYM (FCF or CFSLU)
• QUANTITIES and SIZES of your Primal Pacs:
• Primal Pac, small (2.3oz) - $3.50
• Primal Pac, large (4.3oz) - $7.00
• Just Jerky, 3oz - $8.00

Orders must be in by next Wednesday night by 9pm.

Enjoy!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Champagne Friday 1/3 STRENGTH establish a 3RM front squat within 20 minutes
Note: CompEx athletes look for a 1RM. CONDITIONING "ELIZABETH" 21-15-9 reps for time: power clean, 61/45kg ring dips Post results. ----

• Stanford's Distinct Training Regimen Redefines Strength - NY Times (via Zeb)
• How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo
• The OHS: Decoding Your Physicality by Diane Fu - Hella Life

So Damn Good!

photo by the very talented Paolo!

Our new space's lighting and Laura W are so badass, so dope, so spectacular.

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WOD for Wednesday 8/21

STRENGTH

bench press 5x3

CONDITIONING

15-12-9-6 reps for time:
split snatch, 45/30kg
knees-to-elbow

Start every round with a 400m run. Spicier version: add an 18-rep round (+run) to the beginning.

Post time to whiteboard/comments/Cody.

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Celebrities and Athletes Touting Benefits of the Paleo Diet - Indian Country Media Network

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Area Under Construction

photo by Pao!

Seeing as we've officially begun the move from FCF 3.0 to FCF 4.0 (mats came in yesterday), you'll notice a handful of things:

• Even though we have workouts programmed, your WOD might become laboring in the new space. We're testing your CrossFit ability of work capacity!
• Because we'll be moving some equipment, we may have to scale movements or skip them entirely. Just think that when our newer Rogue system comes in, we won't have any bars to do pullups, t2b, k2e, etc. on. Rings will be up, though.
• Some of the CFSLU kids are on an extra-curricular strength program. Just wait- you'll have your chance soon enough!
• FCF Run Club (not to be confused with CFSLU Run Club) is coming soon.
• We could use help throughout the day, so hit us up if you're available in the weird hours of the day (think 1pm-3pm) like Jake A and Mark B!

At the end of the day, this is all for you. Welcome to our new home- let's make it comfy!

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WOD for Tasty Tuesday 7/9

STRENGTH

play with still rings for 15 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/61kg
handstand pushups

compare to Saturday 15JUN2013. Post time to whiteboard/comments/Cody.

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Throw a Paleo Summer Shindig - Nom Nom Paleo

Anyone want to have a little BBQ at the new gym sometime soon? Saturday afternoon methinks?

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Over-gripped.

Garrett in an inverted tuck while Moonboots spots. Notice the grip on the rings.

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WOD for Tasty Tuesday 6/18

GYMNASTICS

play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.

CONDITIONING

4 rounds for time:
100m waiter's walk, 25/15kg
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off.

Post results to whiteboard/comments/Cody.

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---- Paleo Sausage Egg "McMuffin" - Nom Nom Paleo YES. Fact: Breakfast sandwiches make the world a better place. ----

HBD HERMZ!

From top-left clockwise: Colin B, Max F, Ben L, Herman W, Sean K, and AB

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WOD for Tasty Tuesday 5/21

GYMNASTICS

play with freestanding handstands for 10 minutes

CONDITIONING

HBD Herman

as many reps as possible in 20 minutes:
12 air squats
12 pullups
12 air squats
12 knees-to-elbows
12 air squats
21 double unders

Wish Herman a Happy Birthday and post rounds to whiteboard/comments/Cody.

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Breakfast!

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Paleo Burger to Help Out Lifelong AIDS Alliance!

Blue Moon's Paleo Burger

Dining Out for Life is this Thursday and Blue Moon Burgers has a paleo burger. AND they're donating 30% to the Lifelong AIDS Alliance! (via Cheryl C)

• Mini-Challenge #1 - PaleoRx
• Journal your food log here

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WOD for Max Week Wednesday 4/24

STRENGTH

establish within 20 minutes:
deadlift 5RM

CONDITIONING

as many reps as possible in 7 minutes:
wall ball, 20" to 10'/14# to 9'

Post results to whiteboard/comments.

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Element of Health: Food As Fuel - PaleoRx

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HBD Scarr!

The man, the myth, the newest addition to our training staff. Happy Birthday Jared!

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WOD for Tasty Tuesday 2/19

STRENGTH

every minute on the minute for 12 minutes:
power snatch + snatch balance

Go heavy, but keep form perfect. Bonus points in adding in 2 more overhead squats after the snatch balance.

CONDITIONING

Three birthday workouts in a row!

for time:
1000m row
15 thrusters, 40/30kg
15 muscle-ups
30 box jumps
15 kettlebell swings, 32/24kg
15 chest-to-bar pullups
400m run

Post results to whiteboard!

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New Year Creamy Clam Chowder - Paleo Girl's Kitchen (via Sandi and the FCF Foodies Page)

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#AwesomeYear

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WOD for Tuesday 1/29

STRENGTH

snatch balance 15 x 1

CONDITIONING


max reps in 20 minutes:
1 burpee box jump
2 front lunges
3 burpee box jump
4 front lunges
5 burpee box jump
6 front lunges
7 burpee box jump
8 front lunges
9 burpee box jump
10 front lunges
etc...

Choose your own challenges: how high is your box? Do you need to front rack a moderately-loaded bar, or do you need a heavy pair of kettlebells?

Post results to whiteboard.


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Use a slow cooker? Eat paleo? Try http://paleopot.com/ (via Amy C)

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200 WODs with Raul

Big congrats to Raul who hit his 200th workout last week!

Just remember 250 gets you something special.

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WOD for Thursday 1/24

"CINDY"

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

Compare to 14SEP2012. Post rounds to whiteboard!

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Is Advocating the Paleo Diet Against the Law - Reason.com

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Racks on Racks (on racks)

Sudha, AJ, and Thompson

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WOD

every minute on the minute for 10 minutes:
3 snatch deadlift

then

5 rounds for max total reps, 1-min stations of:
- row (for cal)
- shuttle run (10m)
- airdyne (cal)
- tuck jumps
- rest

compare and contrast to 15OCT2012. Post deadlift and time to whiteboard.

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Paleo Tom Kha: Thai Coconut Chicken Soup - Life As a Plate

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Protect Your Shins

Pants, long socks, compression sleeves, and/or tape are great ways to keep your shins safe with things like deadlifts, olympic lifts, and box jumps.

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WOD

21-15-9 reps for time:
deadlift, 100/60kg
box jump, 24/20"

Box jumps are "Games" standard. Post time to whiteboard.

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Paleo Diet: How Do I Convince Someone to Try It? - Robb Wolf

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Seattle's First Paleo Food Truck

They say "ask and you shall receive", right?!



Members of our friends to the south, King CrossFit, have decided to start a Paleo Food Truck Kickstarter page. This would be awesome for both of our gyms and community as a whole.

Ready to back them up? Anything helps.

CLICK HERE TO BRING A PALEO FOOD TRUCK TO SEATTLE!

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PLAY

turkish get-up + windmill

WOD

"CGO 11.1"

as many rounds and reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

compare to 27JUN2011. Ground-to-overhead should be either a power snatch or power clean + jerk. Post rounds and reps completed to whiteboard.

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Run Club has been cancelled for Tuesday and Wednesday! Mario will lead the group Thursday morning at 7am. Meet at Foundation CrossFit!

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CrossFit Games Open 12.2

Rich's technique is on point in the video:

I didn't see anyone predict CGO 12.2 correctly! Oh well, everyone will be doing another single element workout this coming weekend!

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WOD

CGO 12.2

as far as possible in 10 minutes:

- 30 snatches, 35/20kg

- 30 snatches, 60/35kg

- 30 snatches, 75/45kg

- as many reps as possible at 95/55kg

You may muscle snatch, power snatch, squat snatch, or split snatch. You cannot advance from a weight before completing the previous weight. Empty 20kg bars must travel below the knees to start the rep. You alone are responsible for changing the weight on the bars, and you must use collars to secure the bumps. Post results to comments!

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Are you aware of the Paleo Summit by Underground Wellness?

The Paleo Summit is a free online 8-day event consisting of 23 paleo presentations. Some of the speakers:

• Mark Sisson - Mark's Daily Apple, Author of The Primal Blueprint
• Diane Sanfillipo - Author of Practical Paleo
• Dr. Jack Kruse MD - Neurosurgeon
• Sarah Fragoso - Author of Everyday Paleo
• Erwan Le Corre - MovNat Founder
• Dr. Thomas O'Bryan - Gluten Sensitivity Expert
• Mat Lalonde, Ph. D. - Research Biochemist, Harvard University
• Paul Chek - C.H.E.K. Institute Founder
• Dallas & Melissa Hartwig - Whole 9 Life Founders
• and many, many more!

There are 2-3 presentations daily, with videos staying up for 24 hours. Did we mention this is all for free.99?

Check it out here: paleosummit.com

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Paleo Dictionary

An awesome post from Margo on the JOURNAL BLOG:

Interested in learning more about Paleo but confused by the jargon? Here is a helpful Paleo dictionary for your reference!


Paleo – generally speaking this is a diet (some say a lifestyle) roughly based on things our bodies were designed to eat like our paleolithic ancestors. This consists of meat, veggies, nuts, seeds, fruits and good quality fats like olives and avocado. It focuses on variety and quality of your food sources. This “diet” was first introduced by Loren Cordain but has been popularized by Robb Wolf.

Primal – The primal diet follows the paleo diet but includes dairy and seemingly shit-tons of bacon. It has been popularized by Mark Sisson of Mark’s Daily Apple.

80/20 Principle – Heavily encouraged by Mark Sisson, the 80/20 principle is the general idea that you shouldn’t go crazy with this diet stuff. Keep on a diet 80% and let yourself slide 20% so as not to make yourself crazy and/or make all your friends hate you. Many people believe this is a slippery slope and that what people say is 20% is often more like 40% – so be careful! Good in concept, tricky in practice.

Paleo Police – A term referring to those people who argue about the technicalities of whether a particular food is paleo or not. Also could refer to those people who chide you everytime you eat something not paleo approved.

“Paleo” – When something is technically paleo (ie. all the ingredients are paleo approved) but it really just a sheep in wolves clothing (ie. larabars, paleo pancakes, paleo muffins etc…). Basically a paleo food trying to be something that is the opposite of paleo.

Gluten-free – Many paleo-ites (most notably, Robb Wolf) think that staying gluten-free should be the first and foremost for any diet plan and think gluten (a component of wheat) is essentially the anti-Christ. It should be noted here that gluten means “glue” in latin – so next time you think about eating bread – think of it as glue and it will look a lot less appetizing.

Paleo Crack – When you discover something that is absolutely and completely paleo approved and is simultaneously absolutely and completely delicious (ie. almond butter, coconut butter, dates, coconut milk, larabars) and you can’t help but absolutely and completely crack out on it.

Cheat – When you intentionally eat something non-paleo, these are often used as rewards and should be planned in advance. It’s not exactly considered a cheat if it is a semi-daily occurrence!

Slip – When you “accidentally” eat something non-paleo – that is when it was not a planned “cheat”. I always chuckle when I read the Whole 9 description of a slip:

“Unless you physically tripped and your face landed in a box of donuts, there is no “slip”. You make a choice to eat something of poor quality. It is always a choice, so do not phrase it as if you had an accident.”

Intermittent Fasting – Or more commonly referred to as IF and not to be confused with CR (caloric restriction) – doesn’t really have anything to do with a paleo diet, but is often used in conjunction. There are several types of IF – but generally speaking it is allowing your body to “truly go hungry” for a period of time, usually between 20-36 hours. Really, IF shouldn’t be used unless you’ve really got your diet under control and you aren’t cheating every other day. Read more about it here, here and here.

What say you, fellow paleo peeps? Did I miss anything?

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WOD

"FRAN"

21-15-9 reps for time:

thruster, 45/30kg

pullups

compare to 15JUL2010 or 21MAY2010.

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SPLITS!

Paleo Meet-up this Thursday

Those of you at the gym who strive to eat a paleo diet and those of you coming off the Summer Bodies Challenge should consider going to the Paleo Meet-up/Potluck this Thursday (7/8) at Golden Gardens.  There is an optional workout at 6pm provided by Ballard Barbell and Boxing Club.  Potluck starts at 6:45.

I'd be there, but I will be attending the Whole 9 Workshop at Crossfit Tacoma.

Get out and grill!  It's summertime!!!!

A week of healthy eating

Want to start eating better but don't know where or how to start?  Jen's Gone Paleo has made it super simple.  She's posted a complete 5 day meal plan with recipes and a shopping list.  If you've been wanting to start making healthier decisions but can't quite take the plunge, this would be a great place to start.  Most of the meals are really simple and the shopping list isn't too formidable.

Here's an example day:

Monday

Breakfast:

Omega-3 Eggs (3 large), Scrambled

Gala Apple 

Lunch:

Turkey Breast (5oz)

Avocado (1/4 large)

Cucumber (1)
Apple (1/2)

Dinner:

Wild Salmon (5oz) 

Chard (1 large bunch) and Yam (1/2 medium) Cooked w/Coconut Milk, and Chipotle in Adobo (1)

Grilled Asparagus (6 spears)

Recipe for Creamed Chard

Ingredients:
1 Large Bunch of Kale (or Chard), tough stems removed with leaves washed and finely chopped*
1T. EVOO
2/3 C. Coconut Milk (pureed with 1 small or 1/2 large chipotle pepper in adobo)
2 Garlic Clove, minced or pressed
1/2 tsp. Ancho Chile Powder
Sea Salt and Pepper, to taste

1. Heat the oil in a  large skillet. 
2. Add greens and stir.Cook for 3-5 minutes, until greens begin to wilt.
3. Add garlic and stir.
4. Season with salt, pepper, and ancho chile powder. Stir.
5. Add coconut milk. Stir and cover.
6. Cook another 10-15 minutes, until coconut milk is almost fully absorbed into the greens. 
7. Serve.

*Tip: I like to remove the stems, wash, and spin the leaves when I get home from the grocery store. I then store the prepared leaves in a large tupperware container (I'm currently using a juice container) with either a flour sack towel or one piece of paper towel. I do this with all of my greens, for easy use. 

And for those of you who have stuck around for the end of the LOOK GOOD NAKED challenge - this could be a good way to end with a bang rather than a wimper.  I really want to see you all make the last week count!

Did someone say 'bacon'?

From Jen's Gone Paleo:

Serves 2!

Bacon-Wrapped Chicken

Ingredients:

1- 12oz. Chicken Breast (Boneless, Skinless)

4 Pieces Applewood Smoked Bacon

1. With the smooth side of the breast facing up, and beginning at a point under the breast to hold the bacon in place, wrap a bacon slice around the breast in a spiral. Continue with the remaining bacon slices, until completely wrapped.
2. Wrap, tightly, with saran wrap and refrigerate, at least 30 minutes.
3. Preheat oven to 400F.
   Heat a nonstick ovenproof fry pan over medium heat. Add the chicken breast, smooth side up, and cook until lightly browned, about 3 minutes. Turn the breasts over and cook until the other sides are lightly browned, about 3 minutes. Turn the breasts smooth side up and transfer the pan to the oven.
4. Cook until an instant-read thermometer inserted into the thickest part of the breast meat registers 165°F and the bacon is browned, about 20 minutes.
5. Remove pan from oven and set aside, to rest, for 5 minutes.

Didn't get a chance to try this on my own but it seems simple enough. Just two ingredients! Easy peasy. Another recipe that is bacon-wrapped, here.

The FCF Paleo Challengers are well into the 3rd week of the month. Keep it up everyone! Can't wait to read, hear, & see your results! Sometimes I wonder why I had never heard of this 'caveman diet' before CrossFit. It just seems like an easy, healthy, simple way of eating - yet I had no idea that I did eat a lot of processed (packaged) foods while growing up (maybe you can relate; handi-snacks, gushers, go-gurt, hot pockets, fruit roll ups, foot-by-the-fruit, graham crackers.......).

When I have had conversations with people who have tried eating Paleo but didn't stick to it, I asked why they had stopped or why it didn't work out for them some answered "it's too hard for me" / "I don't have time to cook/prepare." Is it really hard to prepare and cook ourselves or are we too accustomed to having our food prepared FOR us? This TLSP article provides a simple equation: 1 protein, 2 veggies, 1 fat in a skillet = eating Paleo. Seems easy enough for me. Share the wealth, tell people about this way of eating - leave the word Paleo out of it and just explain the simplicity of it and how they'll benefit from it. A simple adjustment may make the difference.

CrossFit in Seattle News... Again!

Jordan Holland, owner of Xplore CrossFit and CrossFitter extraordinaire was featured on King 5 [article here], speaking on the Paleo diet. Awesome work.



See the Foundation CrossFit February Paleo Challenge Blog here. Want to join in? Email Margaret or Sheena!

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WOD

"LINDA"
10/9/8/7/6/5/4/3/2/1 reps for time:
deadlift, 1.5 x BW
bench press, BW
power clean, .75 x BW

Jake receiving in rack position.

Brady receiving in rack position.

Scale as necessary: floor press if benches are not available. Use the Burgener Warm-up.

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Have you tried the Paleo diet yet? If not, why? If yes, what immediate improvements have you seen? What improvements do you see will occur in the future?

February Paleo Challenge!

Hey Folks -

Margaret here. Sheena and I are going to be heading up the February Paleo Challenge for those of you who are interested. And you should all be interested. Cause it's gonna be awesome!

What is paleo? Paleo is the trendy diet name for eating real, whole foods that humans have been eating for 20,000 years. What are those foods? Meat and eggs (grass-fed and pastured preferably!), vegetables (non-starchy), fruit, seeds and nuts. As simple as that. True paleo diets are not concerned with the AMOUNT of food that you are eating but the QUALITY of food.

What is this paleo challenge all about? It's about taking your fitness, health and general well being to the next level. Where ever that may be for you. We want you to set realistic (but still challenging!) diet goals for yourself and stick with them for a month. Maybe the first step is just eating whole foods - cutting out processed foods and cooking with real ingredients. Have you considered cutting out grains? How about sugar? How about grains AND sugar? Have you already done both of those things and are looking to try to do strict paleo and cut out dairy, alcohol and starchy veggies too? Maybe you were at 80% paleo and you want to try 100% paleo for a month. Maybe you were at 50% paleo and want to try 80% paleo. Where ever you are - figure out a way to make this challenge an actual challenge for you!
Want to learn more about Paleo (and Paleo-modifications)?  Check out this post.  What Kind of Paleo are You?  Or check out Sheena's post with the "Paleo in a Nutshell movie."


What to do - How to start - and best of all - How to win!

1.  Set a goal for yourself. Make it a challenge - but make sure it's something attainable for you. Send Sheena and me an email to let us know what that goal is. It would also help if you gave us a brief idea of where you are starting from - What is your current diet like? (Margaret: margaret.kloster@gmail.com, Sheena: sjcamagong@gmail.com)
2. Pay up! If you want to be in the running for a prize at the end then give us (or Andrew) $20 the next time you are at the box.
3. Say Cheese! Take a before picture (optional). A great time to do this would be at the Grand Opening party (you're coming, right??) 
4. Document that shit. Start eating healthy and document it! We started a members blog for us all to document what we are eating on a daily basis. I posted a sample blog post. Check it out - it's so simple. If you want to participate we will add you as a contributor to the blog - you just need a gmail account. This will allow us to be able to see how well you are doing in keeping with your goals and will help with the judging. Just attach a label of your initials to everyone of your blog posts so we can track you - We will help keep you accountable! Here is the url for the members block - bookmark it - http://fcfpaleo.blogspot.com/  If you want your food log to be more private - you can keep your own blog or paper diary and share it with just the judges.  Whatever you are most comfortable with!
5. Ask for support and support each other. Have questions? Shoot us an email. Need tips on how to get past the sugar blues? Let us know! Did you just make something really awesome for dinner that was easy and paleo? Snap a picture and send us the recipe. We'll share it on the blog.
6. Stick to it! It's only 28 days! If you set an appropriate goal for yourself and stick with it then you have a real shot of winning - but really - everyone wins, right?? :)

If you can't start on February 1st (I know this is short notice) - no problem! Jump in whenever you can - but still try to go for 28 days. We will pick winners when everyone is done with their 28 days.

So let's do it!  We've already got a few people on board.  Andrew V. said he's up for it.  Cedric is going big or going home.  AB is even gonna do it!Sheena and I are going strict paleo - no grains, sugar, dairy, processed crap or alcohol! (Except I'm going to allow myself to eat whatever the hell I want to on Super Bowl Sunday!), Additionally I'm cutting out coffee. We are going big, but we really want to encourage you to do ANYthing that is going to get you closer to being the healthiest person you can be!


The prizes will depend on how many people participate and buy in, but we'd like to be able to have a couple prizes, maybe with different categories etc. so everyone has a chance to win, no matter what your specific goal is.  We plan on having gift certificates to health food stores, restaurants and fish oil supplements for winners! We will keep you posted on the judging part as we see who is participating and what people's goals are. The more people that buy in - the better the prizes will be!

Come on people. February is the shortest month of the year! No excuses!  Links to get you started and motivated!
Shopping at costco and wondering what to pick up? Check out what's in Cavegirl's shopping cart.

Feeling like experimenting? Check out Girl Gone Primal's recipe index

Have a craving to eat out - but are nervous about sticking with your diet goals? Check out What's In What You Eat? It's specific to Seattle!



If you want more info - please please email us. There's loads of info out there and we can help!

Kapowski

SKILL

Muscle-ups and progressions.

WOD

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

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Forget about those protein shakes- we now sell Primal Pacs at the gym! Amazing paleo post-workout meals made in Seattle by a CrossFitter that come in two sizes: 55g and 110g. (What a long sentence!) These bad boys contain grass-fed beef jerky, mangoes, marcona almonds, cranberries and macadamia nuts. Nutritional info (for Zoners too):

• CHO 14g (2.5 blocks)
• Pro 26g (3.5 blocks)
• Fat 37g (12 blocks)

Very comparable to Paleo Kits, with mango instead of strawberries, but the jerky is amazing easy to chew and it's local business. We have beef and a few elk pacs available. Matt, the maker of these tasty treats, says he'll have turkey soon. Ask me about them, buy a couple to keep on hand, at work or at home and enjoy!