Spotlight: Elias K.

Elias Kass is one of our long-time FCF athletes, a naturopathic doctor and a licensed midwife that does CrossFit! In a few weeks, he's heading to Vila Central Hospital in Port Vila, Vanuatu, to volunteer as a midwife in the maternity ward. Vanuatu is an independent nation (after being a French/British colony) in the South Pacific near Fiji. He's planning to deliver babies and teach midwifery and nursing students while he's there.

the good doctor

The midwives at VCH have specifically requested certain birth-related supplies, plus a special Seattle care package -- Starbucks Via packets! He would like to oblige in a big way. If you'd like to donate a few bucks to the effort, check out http://www.youcaring.com/mission-trip-fundraiser/supplies-caffeine-for-vch-moms-midwives-respectively/65857.

Let's help Elias make a difference! We are so proud to have him as a part of our community, and very proud of what he does!

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WOD for Skills Week Monday 6/17

STRENGTH

back squat 3x10

CONDITIONING

21-15-9 reps for time:
power snatch, 45/30kg
dips

Post time to whiteboard/comments/Cody.

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A Closed Letter to Myself About Thievery, Heckling and Rape Jokes - Patton Oswalt

This is a very articulate write-up from the comedian who's trying to get a couple of truths across.

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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!

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Athlete Profile: Garit!

Garit

Quick Stats:

Deadlift 110kg
400m run 1:24
500m row 1:38
"Death By Pullups" 15
"CINDY" 10 rds
Recently ran the Vancouver half-marathon in about 2 hours

How and when did you get into CrossFit?

I saw a write up on the Capitol Hill Seattle Blog about how it was “gym class for adults” and I loved gym class back in school. And I knew I had to start cross training with my running. And I freaking hate the gym and lifting weights. So to me it seemed like the perfect match of fun and exercise.

What is your favorite movement? Least favorite?

Favorite: Waiter’s Walk, Farmer’s Walk, Rowing… in short spurts. ;) OH and now that I can do some double unders, I am totally obsessed with that. I even bought a jump rope for home.

Least favorite: Deadlift

What is your favorite WOD? Least favorite?

Favorite: Don’t really have a stand out favorite so far. I really do enjoy all the workouts, even though I bitch sometimes.

Least Favorite: Any WOD that involves pullups. I need the most work with my upper body, so of course pullups are my nemisis. But slowly I will learn to get along with them. (Never will love them)

Tell us about one of your recently acquired CrossFit skills.

Other than my skill of loving CrossFit I did 10 pushups off the knees. That to me is a HUGE milestone (yeah, my upperbody is just that weak)

Tell us about some of your recent achievements and future goals.

Had a really good half marathon in Vancouver on May 1st. Felt strong, averaged a pace of 10:06/mile. Future goals: Continue with FCF and use it to improve my running. My main goal is to qualify for the Boston Marathon hopefully by 35 (32 now, so that gives me plenty of time- I can still goof off)

PC or Mac?

Mmmmm, MAC all the way. Had a job where I did design work on a PC and I felt my soul being crushed, had to shower nightly to get the feeling scrubbed off.

Favorite cheat meal?

Cheat? As in whatever I want to eat? A big burger and fries with a side of 2 beers at Elysian.

What do you absolutely love about the gym?

The training, the environment, the location, the other members are what I love about FCF. The key to anything new (with me) is having the resources and comfort levels around to succeed, and FCF does that well.

What could the gym improve upon?

Mmmm, I think an iPad wall would be very nice. Where you can access workout descriptions and illustrations where it shows movement. In my old age, I tend to forget things I learn if I don’t repeat them often. So a “clean & jerk” might not be what I am thinking. ;) or Skin the Cat (haven’t learn that, but think I have seen a pic of it on the blog)*

What would you like to see more of in our community?

I really don’t know. I have been doing CF for 3.5 months now, and still feel like a newbie, so right now, everything is perfect, rainbows, kittens and butterflies (that like to kick my ass, and get me into shape).

What major benefits have you noticed, either physically and mentally, from exercising with us at Foundation CrossFit?

Well first thing I have noticed are my legs, they are stronger (can’t stop touching them), and my running has improved. I don’t get as winded charging up back home to Capitol Hill from Downtown. Overall, I just feel better. My posture is better. Clothes I bought back in June of 2009 fit again. (which saves me money)

What keeps you coming back?

They way I feel after a workout. The instruction. The workouts themselves (even though I hate some and bitch and moan). Knowing that I will no longer have a muffin top (even though I love muffins, poppy lemon are the best)

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WOD

"GRIFF"
2 rds for time:
800m run
400m run backwards

compare to 13APR2010.

Please roll out your calves pre and post WOD.

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A week after this Saturday's "Donkey Kong", we'll be holding a "CrossFit Total" on Saturday the 29th of May at 11am.

There is a sign-up on the board in the back. You'll have three attempts at your 1RM for the Back Squat, Shoulder Press, and Deadlift. Nate is having a bbq at his house afterwards and the entire gym is invited!

Mr. Universe

Nutrition discussion this Saturday at 11am with Heather and Margaret. Come learn about the Paleo diet and see how it can work with you! Free for everyone.

The workout has been moved to 10am!

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In this week's Athlete Profile we present Mike S.!

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WOD

21-15-9 reps for time:

OHS, 60kg/45kg

ring dips

Athlete Profile: Margaret

Margaret K.

How'd you get into CrossFit?

My brother is a trainer in Chicago and had been trying to get me to do it for a long time. I didn't want to try it cause I didn't want him to be right. But I did and he was. I admit it now. :)

Your favorite/least favorite WOD? Why

Favorite workout: any workout we do on a Saturday. They always feel more energetic and bring out a good crowd.

Least favorite: Rowing a long distance

What is your least favorite movement?

Rowing and burpees, hands down.

Tell us about a recently acquired skill.

Bumpers on my backsquat! Whoop!

Goals for the month? For the year?

Need to get a kipping pullup and transition into using a 14# medicine ball and real pushups in order to start doing more workouts rx'd.

Who is your gym rival?

Sheena is my "gold-standard", but I have a ways to go to be as awesome as her. :)

What do you absolutely love about FCF?

Easy. The community - the members make any CrossFit gym what it is.

Chalk: yes or no?

No - it gets all over my clothes. Fashion over all else. ;)

Coffee or Tea? Why?

Tea - can't do coffee w/out cream and cream ain't paleo (unfortunately)

Star Wars or Star Trek? (for brownie points from Andrew)

If on a deserted island? Star Trek, cause there is just soooo much of it. Otherwise, Star Wars. Nothing beats old school Harrison Ford.

How has CrossFit made you better in different situations (ex: moving furniture, carrying groceries, running from a cheetah, wrestling a bear, etc.)

I used to run on a very regular basis long distances. I've noticed that even when I haven't run in a long time - I can go for a long run and I don't feel fatigued. I attribute that to the well rounded training I'm getting at FCF.

Favorite Paleo/Zone-ish Restaurant?

Casa del Mojito (delicious pulled pork + fried plantains), Rancho Bravo (delicious asada steak + guac)

Prefer the box or the tire? Why?

Box. The tire seems a little easier to jump onto (but it looks cooler!)

How has CrossFit changed your body?

I have noticeably stronger legs and back. Also - I have a bulging left arm compared to my weak right arm. :)

Favorite "cheat" meal?

Pizza!

Favorite kitchen tool?

Tie between my foreman grill and my cast iron skillet

Greatest personal accomplishment as a result of CrossFitting?

Cutting sugar out of my diet. I've been trying to do it for years - mostly because of a family history of colon cancer - but I feel like crossfitting gave me the final motiviation I needed to cut out that gut destroying - inflammation causing - insulin spiking - ohsodelicious substance.

Has CF made you change your idea of fitness and general health?

Absolutely, in more ways than I can explain.... but I'll try. I used to think I was really healthy and well rounded physically - but all I really did was a lot of cardio and use some crappy weight machines. I always avoided exercises that I didn't like and really rarely saw actual improvements - I was basically on a perpetual plateau. I think it took about 3 months of crossfitting for me to really start seeing improvements, but once I did they came so quickly and in such volume. If you think I'm weak now, you should have seen me back squat for the first time last summer. :) I sleep better, eat better, look better, feel better. I'd say it's been an overall lifestyle change for the better. Seeing how far I've come makes me excited for what's ahead!

Athlete Profile: Jake P.

Jake P.

QUICK STATS:
back squat - 120kg
clean - 68kg
max pullups - 11
500m row - 1:31
FGB - 268

How'd you get into CrossFit?

My friend Mike was diagnosed with Crohn's disease a few years ago. His doctor recommended he eat a paleo diet and exercise regularly to help with the fatigue that can accompany the disease. He got into CrossFit as a result and soon all I heard from him was CrossFit this and CrossFit that. I was skeptical for a long time, but after seeing some of his results I decided to give it a try in October 2009. My only regret is that I didn't start sooner.

Favorite/least favorite movement?

I love rowing because my stature gives me a natural advantage (versus movements like pushups or pullups which I find pretty tough). Of course then I look at Max cranking out pullups and I know that it's just an excuse. They all tend to suck by the time you get to the end of the workout!

Goal for the month? For the year?

Lots. I want to row 500 Meters in 1:25 or less, do 25 kipping pullups, 100 pushups and dunk a basketball.

What is the best part of being an FCF member?

The constantly varied workouts keep me coming back. I spent many years going to globo-gyms and doing my traditional 3 sets x 10 reps x 3 exercises for each body part. I plateaued years ago, and had no motivation to switch it up. With CrossFit I've seen constant gains, and every time I repeat a workout (which is generally only every couple of months) I set a new personal record. This and the community aspect of the gym keep me coming back.

Prefer the box or the tire? Why?

The tire. It keeps you going when you see 3 other people struggling right beside you. Plus I feel like the tire is less likely to move on me when I get so tired that I miss and almost fall on my face.

Favorite song to workout to?

Whatever AB has on the jukebox. Its just nice to have some background noise that isn't the crap they play at globo gyms.

Favorite "cheat" meal?

I love Indian food, but it is very heavy on things like cream and butter. Nothing beats some good tikka masala over basmati rice with a big chunk of garlic naan.

Favorite kitchen tool?

Food processor. Pureed cauliflower makes a great mashed potatoes substitute, and the almond-banana pancake batter I make in it tastes amazing!

Has CF made you change your idea of fitness and general health?

Definitely. I've learned that fitness is not about doing the same repetitive movements over and over and trying to eke up the weight each week, with endless sessions of cardio thrown in. Fitness can be fun, exciting, and best of all quick! I used to go the gym for hours at a time and now I'm typically in the box for about an hour max. I'm definitely seeing twice the results in half the time.

Favorite motivational quote to live by or inspired by?

"Don't cry over spilled milk."

Our First Athlete Profile!

Expect a new athlete profile every Wednesday! First up...

Andrew V.

How'd you get into CrossFit?
I was introduced to CrossFit on November of 2008 when my Uncle Ron Panelo (part owner and founder of King CrossFit) talked to me about it. I didn’t think much of it at the time, but he showed me videos on the site of people doing "Fran" and "Linda". Thought it was interesting, but a lot of things were going on in my life at that time- I just tore my cartilage in my right knee, I was preparing to go to the Philippines, etc. I learned more about it in February when AB- shirtless, with a bowtie, as the bartender- talked to me a little about it during a housewarming party. A few weeks later I gave it a try. 400m, 20 pullups, 30 pushups, 40 situps, and 50 squats later (took me over 16 minutes!! I’m pretty sure that’s the warmup now…) I realized how badly out of shape I was, and I didn’t turn back. CrossFit has been a part of my life ever since.

How has CrossFit changed your body?

I used to weight 300lbs. ‘Nuff said. (Just kidding. But you should take a look at some of my pictures from when I started. HAH!)

April 2009

Has CF made you change your idea of fitness and general health?

It has taught me that it’s not about numbers, percentages, scales, isolating muscle groups, super-long, drawn out periods of useless cardio, burning more calories than you eat, limiting fats, and mirrors (during workouts.) It’s about functional movements performed at high intensity for a short duration. It’s about meats and veggies, seeds and nuts, some fruit, little starch, no sugar. “Healthy” foods probably aren’t. And if it’s known by the same name in different countries (Big Macs, Twinkies, and Sprite) then it’s not food. And that the best ways to track progress are: compliments from others, looser fitting clothes, and the mirror.)

Greatest personal accomplishment in result of CrossFitting?

Dropping 30lbs and getting girls to like me (Kidding. Girls still don’t like me.)

Favorite and Least favorite WOD?
Most Favorite: Team Workouts! Trevor, maybe? Annie, Cindy, and Helen are fun too. Least Favorite: Tabata This or Griff.

Recently acquired skill?
Ummm…500lb tire flip? Haha, I’m pretty proud of being able to do consecutive double-unders now too.

Goal for the month?
Duh. Muscle-up. For the year? Many! 6 pack (haha), 300 lb squat, 400 lb deadlift, Level 1 cert (May 8th!!), work towards a CrossFit Kids cert

Gym rival?
I’d like to say Cedric. Hahaha, only because he’s a beast and his times motivate the hell out of me (or discourage me when I compare mine with his…). Otherwise, I’d say Paolo too since we both started right around the same time, are both getting our Level 1 certs in May, and have known each other for a while.

What do you love about your gym?
Easy one. The community and the relationships we build with each other. The camaraderie is phenomenal. Even though workouts are a race against the clock…or a race against each other…I still feel like I’m part of a team rather than in a competition. The encouragement we offer each other get us through even the most difficult workouts, and often times help us hit PRs. It’s a family thing man!

How has CrossFit made you better in situation (ex: Moving furniture, carrying groceries, running from a cheetah, wrestling a bear, swimming from a shark, etc.)
Last week, I picked up a car. I also outran a wildebeest, fished for dinner barehanded, rode a unicorn, and flew on the back of a pterodactyl.

Hanging out.

Favorite cheat food?
Winnie’s cupcakes. And pizza.

Favorite restaurant:
I’ve been saying this for forever – Chipotle’s steak salad is beyond amazing. When people are skeptical about paleo, saying that you “deprive yourself” or that you don’t get to eat any “good food” I just offer them a steak salad, extra meat, with fajita veggies substituting the beans, fresh salsa, medium hot sauce, and guacamole. Skip the corn, cheese, and sour cream, and you have yourself one of the best paleo meals fast food treats ever known to man!

Favorite motivational quote to live by or inspired by?
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."

-Robert A. Heinlein

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WOD

5 rds for max reps:
push press, 3/4 BW
pullups

Rest anywhere between 2 and 5 minutes in between rounds. Use your journal to keep commentary and score per round.

Finisher:

mixed double tabata: v-ups and kettlebell swings