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!

----

WOD

"RANDY"

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

----

11.11.11

Happy Veteran's Day aka 11.11.11 Day!

----

WOD

"RANDY"

75 power snatches, 35/25kg

compare to 28MAY2011. Post time to comments!

----

Friday's WOD will involve a lot of preparation because we are hunting for some "hot, dirty, nasty" performance out of you!

Tonight's homework: Watch the following MWOD video to prepare get you excited for some "RANDY"!



We are snatching (as opposed to cleaning) so instead of working on a better rack position, we'll try for a better overhead position.

----

Science For Smart People

Guess who just appeared in the Seattle Times?

this girl did!

Check out the article!

----

WOD

"RANDY"

for time:
75 power snatches, 35/25kg

compare to 17NOV2010.

SupeRx = 40/29kg. Post results to comments!

----

For your viewing pleasure this weekend:

----

Wingman from this weekend

Video by Tita!

----

WOD

"RANDY"
for time:
75 power snatches, 35/25kg

compare to 08APR2010.

Today's time to beat is 5:12/6:40.

----

We're about to make another Primal Pac order- would anyone like to get in them?

Also, is anyone else interested in another Lululemon Trunk Show? Leave a comment here or forever hold your peace ...

Safe travels!

Jon aka Jonny Wally is traveling abroad this month (first Columbus, OH then Vietnam!) and he wanted to let everyone know that he's going to come back a professional Sepak Takraw player.

Here's a taste of the sport:



Adam also went traveling, but just a few states over to Montana. He told me that he was going to wrestle a big horn with this look on his face:

Yeah. About that...

----

WOD

"RANDY"
for time:
75 power snatches, 35kg/25kg

Remember that it's a slow pull until you hit your jumping position. Get viciously aggressive!