Tomorrow

To anyone and everyone in the Seattle area without a place (or crew) to do tomorrow's workout, you're welcome to come by our gym for the day.

Please note that at 9:30am and 10:30am we'll be running the following in honor of Fort Hood.

"Lumberjack 20"

for time:

20 deadlifts, 125kg/85kg

400m run

20 kb swings, 32kg/24kg

400m run

20 OHS, 55kg/40kg

400m run

20 burpees

400m run

20 pullups (C2B)

400m run

20 box jumps, 24"/20"

400m run

20 db squat cleans, 45lbs/30lbs

400m run

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the shuttle run

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Please do not park in any of the angled spots in lot in front of FCF. They are labeled 'Assigned Parking' and 'BMW'. Thanks for your cooperation!

"Strong" vs. "Fit"

the Merriam-Webster dictionary defines the following:

STRONG:
1 : having or marked by great physical power
5 a : striking or superior of its kind
7 : not mild or weak : extreme, intense
9 : moving with rapidity or force
11 a : not easily injured or disturbed : solid b : not easily subdued or taken

FIT:
1 a (1) : adapted to an end or design : suitable by nature or by art (2) : adapted to the environment so as to be capable of surviving
2 a : put into a suitable state : made ready b : being in such a state as to be or seem ready to do or suffer something
3 : sound physically and mentally : healthy


I like 'em. Especially STRONG 1, 7 and 11 and all the definitions of FIT, especially the end of 2b.

We provide a broad, inclusive strength & conditioning fitness program that increases your ability to be both STRONG and FIT. We can only achieve this by defining the end goal. That's why I have you keep a journal. That's why I ask you to write your goals in the front of it.

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WOD

"LYNNE"
5 rds for max reps:
bench press, BW
pullups

FINISHER

for time:
500m row

We'll talk about callus care tonight. Something to add to your wishlist this holiday season!

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QOD

If General Physical Preparedness (GPP) is what we generally train for, is the bench press a valid training tool? Are barbell presses (strict, push, jerks), handstand pushups, pushups (and it's variations) enough for our pushing skill?

Call to Action

You may have seen the link at the top of the blog, but for those who haven't...

from CrossFitLumberjack.org:

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Donate here. Even if it's only $10, it'll help.

We will run the "Lumberjack 20" WOD this Saturday in honor of what has happened. Let's honor those at Fort Hood. Let's honor SPD Officer Tim Brenton. Let's honor the four slain Lakewood Police:  Sgt. Mark Renninger, Ofc. Ronald Owens, Ofc. Tina Griswold, and Ofc. Greg Richards.

Let's show our strength as a community.

----

WOD

AMRAP in 20 min:
12 hang power snatches, 30kg/20kg
10 pushups

Burgener warm-up beforehand. Use an empty bar if you can. PVC/wooden dowel for those not comfortable enough yet.

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QOD

I implore you. When's the last time you helped out someone in need?

Tasty Tuesdays: Week 2 of SRTWC

Do any of you watch The Biggest Loser?

I never did, but I'm glad that people are working towards a healthier lifestyle. I've heard some nasty stuff about it though. Here's an insightful article from the New York Times.

When more than 40 former contestants from “The Biggest Loser” gather Wednesday for a reunion television special, the winner of the program’s first season, Ryan C. Benson, who lost 122 of his 330-pound starting weight, will be absent. Mr. Benson is now back above 300 pounds but he thinks he has been shunned by the show because he publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.

Whoa there. I guarantee CrossFit won't make you pee blood. We want you to learn proper mechanics of movement, become consistent in them, then ramp up to a relative intensity. We teach you nutritional habits in quality and quantity. You'll never be forced into losing weight with us or any other CF affiliate.

Read the rest of the article for some dangerous situations contestants have been in, medical professionals disagreeing with the show's tactics, and other "dark side" things the show doesn't put on air. Eh.

----

ROD

From The Paleolithic Eating Support List's Recipe Collection.

30 Minute Dill-Baked Salmon
---------------------------


4 salmon fillets (each 6 ounces)
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh dill
4 lemon slices


3 chopped shallots
1 chopped garlic clove
2 tablespoons olive oil




fresh spinach
2 cups lightly packed basil
1/4 cup broth or stock


Place salmon fillets on baking pan.
Mix salt and pepper; sprinkle half over fish with lemon juice and chopped fresh dill.
Top with lemon slices.


Bake at 350F for 15 minutes.
Sauté shallots and chopped garlic clove in olive oil for 6 minutes.
Add [two 10-ounce packages] fresh spinach and basil; cook 8 minutes.
Add remaining salt mixture and broth or stock.


Boil for 4 minutes.
Serve salmon on greens.

Are you taking your fish oil supplements at every meal? If you've been in class then you've heard me ramble all about how it's the miracle drug that everyone wants and no one is taking. GET ON IT. And eat more fish. Please. If you take fish oil you'll never appear on The Biggest Loser.

----

WOD

4 rds for time:
400m run
50 squats

Sub-10 minutes is your goal! Even with our 400m+ run.

Ced looks dead.

Body Comp

Does a number really matter?

In contemporary fitness when you join a big box gym, they'll give you a complementary body composition test, either by a skinfold caliper test or an electronic impedance test. They'll tell you an absurd % and ask you if you've ever worked with a trainer before. To those who were in big box gyms before CF, does any of this sound familiar?

Like CrossFit, the American College of Sports Medicine has it's own "components of fitness":

1. Cardiorespiratory Fitness
2. Muscular Strength and Muscular Endurance
3. Flexibility
4. Body Composition

This is where the medical-fitness culture becomes too caught up in SYMPTOMS and do not recognize and fix the PROBLEM. If someone's body fat % is too high, we obviously have to fix that. Don't put them on medication. (This might be blunt, but) Get their fracking asses moving! Form follows function. Make them slightly more active and it should make a difference. Small or large a difference is a difference, and in when it comes to health we should all do our best to tip the scales in our favor. Speaking of scales, screw 'em.

Again, do those numbers really matter?

Or does your ability to move up some stairs matter more? Does picking up objects (heavy, not that heavy) and moving them with relative ease matter more? When your energy levels improve and you have more mental clarity, does that matter more? When your favorite pair of jeans become ill-fitting and you look better naked, doesn't that matter more?

A picture speaks a thousand words. Let yours do the same. BEFORE photos all week.

----

WOD

Hang Power Clean 1-1-1
Front Squat 3-3-3

for time:
100 double unders
75 kettlebell swings, 24kg/16kg
50 box jumps, 24"/17.5"
25 burpees

----

Does BF% matter for someone who wants to improve fitness?

Black Friday

If you're out today, I hope you find what you're looking for!

Be safe shopping! 

----

Why did we decide to start a challenge on Thanksgiving week? Well two things:

1. We all know what the holiday season does to our bodies (see: get slow. and fat)
2. Why not keep each other accountable by working as a team to achieve a higher echolon of health & fitness?

We're showing that you have the power to decide your own health. To achieve your goals. That old excuses stand for nothing, and in the end, just hold you back.

Have a safe and wonderful weekend. I'll see you Monday for "BEFORE" pictures.

Great work Connor!

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WOD

"CINDY"

as many rds as possible in 20 min:

5 pullups

10 pushups

15 squats

The goal is a round per minute. Are you close? If not, what could you improve to reach that?

Happy Thanksgiving

Happy Thanksgiving! Normally someone would advise to make your holiday "healthy", but I'm sure you all will make smarter, more intelligent choices this year. Make sure that you don't overeat- and get your workout on Friday evening at 5pm or 7pm. We also have our Saturday morning WOD @ 11am.

----

WOD

Your choice!

for reps:
Bottom-to-bottom Tabata Squats

(need a tabata timer? CLICK HERE!)

OR

for time:
100 burpees

FINISHER

Go outside and play!

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I am thankful for my health, my mom, dad, sisters, brother, uncle, and the rest of my familty, CrossFit, barbells + bumps, kbs, butterfly kips, heavy deadlifts, a 26 rd CINDY, the oly lifts, HSPU, muscle-ups,

I'm also very thankful for Sheena, Tony, Adrian & Tammy, Boo Boo, Nate & Elizabeth, Mikey, Brady, Jason M., Marc-James, Dwinson, Adrian D., Max, Paolo, Andrew V., Andrew T. aka Tita, Crystal, Eggie, Katie, Jason A., Mark, EJ, Ann Marie, Sharla, Theresa, Gough, Woo, Cedric, Brian, Kiley, John, Mike S., Marc Sense, Shannon, Connor, Ruth, Eric, Mary, Jason T., Sara, Thomas, Faye, Laurel, Chris H., Jake, Todd, Grace, Ashley, Jenelle, Margaret, Danielle, Michelle, Erica, Mary, Genevieve, Hessan, Ruth, Shannon, Morgan, Justin, Junior, Nicole, Karen, Samuel, Elijah, Jamie, Jeff, Tina, Krista, Don, Michael, Nancy, Morgan G., Julie, Heather, Maureen, Emily & Brian, Erin, Chad, Lora, Veronica, Gary, Steve, Jodi, Chantel, Cory (RIP), Randy, Stewart, Nicole S., Heidi, Justin, Joe, Rachel, Willie, Chester, Julie, Erica U., Teddy, BJ, Mike W., Alvin, Evan, Steve, JT, Cory, Robbie, RJ, Sohel, John O. (1), John O. (2), Denise, Trey, Paul, Sean,  Janine, Dan, Arthur, ZT, Steven, Sean, Lisa, Linda, Dorian, Garry, Nicole, Chris, Whitney, Colin, Eric, Reginald, Arthur A., Gerson, Albert, Whitney, Kelley, Melanie, Hoy, Roger, Sean, Troy, Emil, Laarni, Eric M., Michael D., Justinian, Bridget & Godfrey, Rozano, Narin, Lelani, Joseph, Tony I., Angel, Kim, Melissa, Ricardo, Erika, Jeanelle, Plinette, Mikey V. (2), Brian, Pamela, Laura, Al, Joe, Renae, Thalia, Aneesh, Teddy L., Robert V., Colin, Christine, Dillon, Samantha, Leo, Eric T., Andrea, Joanne, Celine, Johnnie, Ryan, Coy, Heather M., Jason N., Eileen, Sean, Fran, Andy, Matt, Scott, Jesse, Abi, Charles, Glen, Ron, Allen, Arvin,  John, Dan & Leilani, Gabe, Janice & Kimo, Jordan, Skip, Matt, Benji, Lisa, Nick, Adam, Dan, Amy, Ray, Kurtis & Laurie, Nadia & Eric, Tom & Michelle, my fellow CF Affiliates, Coach Glassman, Robb & Nicki, Craig & Christina, Coach Dave & Nancy, Mr. Griffith, Mr. Eathorne, Ms. Champine, Mr. Peck, Mr. Vaughn, Kristy, Chris Ebert (RIP), Mr. Freeman, and anyone else I may have missed...

Thank you for getting us to where we are today.

----

AOD:

Thanksgiving Turkey Leftover Recipes - MDA

Ladies and Gentlemen

I present a video about our new pullup bar system...

Pullup Bars! from ABueno on Vimeo.
2009 1122 - 1123

A few more adjustments next week to take some of the shimmy out of the system, and we will be pulling like never before.  We're actually only in Phase One (of Three), so there's more to be added. If you have a nifty name for this behemoth of a pullup cage, please let us know! Looks like I'm going to have to repost the 'Callus Care' info again. (=

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WOD

"NANCY"
5 rds for time:
400m run
15 overhead squats, 44kg/30kg



QOD

Do you like running? Why or why not?

Stay Right Through Winter Nutritional Guides

I hope you've declared which category you fall in: Fat Loss, Weight Gain, and Performance.

First, download these (in this order):

1. Stay Right Through Winter Challenge Nutritional Guide
2. CrossFit Journal #15: Avoiding Metabolic Derangement
3. CrossFit Journal #21: Zone Meal Plans

We will approach nutrition one of three ways: Paleo, The Zone and/or Intermittent Fasting. I will provide details to each in the gym.

Welcome to the club Eric!

----

Bars are up! Thanks to Morgan of Forced March Fabrication for helping us create our design.

setup.

middle section

DONE!

Come in and play! Expect a lot of pullup WODs (=

Rowers should be in sometime next week.

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Sheena's Corner!

Hey everybody! I'm the brains behind Tasty Tuesdays (Andrew actually wrote that, but I am)! :) If any of you have comments, suggestions - post 'em in the comments! Alright, make sure to check out the links posted in the beginning of this blog. Today's recipe comes from Barry Sears' book Mastering the Zone.

Beefy-Vegetable Stir-Fry

Servings: 2 dinner entrees (4 blocks)

Ingredients (block size):

12 ounces lean ground beef (8 Protein)

2 cups onion, sliced, & halved (2 Carbohydrate)

3/4 cup chickpeas, rinsed & chopped (3 Carbohydrate)

1 1/2 cups red bell pepper, sliced & quartered (1 Carbohydrate)

3 cups cabbage, shredded (1 Carbohydrate)

3 cups mushrooms, sliced (1 Carbohydrate)

2 2/3 teaspoon olive oil, divided (8 Fat)

2 tablespoons apple cider vinegar

1/4 teaspoon Worchestershire sauce

salt & pepper to taste

1 tablespoon low-sodium soy sauce

Method:

In nonstick saute pan, add ground beef, onion, and 2/3 teaspoon oil. Cook ground beef and onion until browned. In another nonstick saute pan, add 2 teaspoons oil and remaining ingredients, and cook until cabbage is tender. When the cabbage is tender, add cooked beef and onions to the cabbage. Simmer entire mixture for 10-15 minutes. Divide mixture between two dinner plates and serve.

Yummy. 'Til next week - have a wonderful Thanksgiving!

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WOD

Press 5-5-5-5-5

5 rds, each for time:

Shuttle Run (20m)

Please don't hit your head on the wall when doing this. Mikey said so.

Let's Begin.

Happy, happy Monday

I hope you are as fired up and excited for the possibilities as we are! Today is the beginning of The Stay Right Through Winter Challenge (SRTWC). Six weeks of health, fitness and progress designed to keep everyone "proper" through the holidays and the winter months. A lot of people let this time of the year hold them back, but not us! No sir-ee Bob!

We can (re)build you. We have the technology.

... and knowledge!

----

Andrew, Coach Glassman, Tony @ CrossFit Bellevue

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WOD:

Deadlift 1-1-1


as many rds as possible in 10 min:
5 pullups
10 pushups
15 squats

Discover your one-rep maximum. By the end of the SRTWC, this should go up substantially.

Link of the Day (LOD):

This is what we're going to move our tracking, class, and payment system to. Peruse this site please.

Saturday

Two more days until the official start of The Stay Right Through Winter Challenge. The proper materials will be provided to you via the Members Blog. Email Andrew if you do not already have access.

We will not be in the gym today, so get going on your own! Make up a WOD or do this one, rain or shine.

----

WOD:

Run 5k

Simple. The hard part is doing it. Throw on some proper gear and get outside.

AOD:

courtesy Again Faster

Evolution

by Jon Gilson

The contention, like most that endure, made perfect sense.   Get too strong, and your endurance will suffer.  Too much endurance, and your strength will drop.  You can’t have everything.
Fortunately, perfect sense and reality do not always occupy the same space, their neat relationship thrown askew by the inexorable march of athletic evolution.


The fact that we missed:  previous feats of athleticism will always be surpassed.  Sprinters will sprint faster, lifters will lift more.  Quarterbacks will throw more accurately, batters will hit more home runs.  CrossFitters will get stronger and faster.

Perfect sense and reality do not always occupy the same space, their neat relationship thrown askew by the inexorable march of athletic evolution

Once, we said that developing the capacity of a novice across a variety of physical disciplines would create the fittest men and women on the planet.  Unavoidably, we’re being forced to remove the word “novice” from this definition; it no longer applies.  Our fittest are not novices, but legitimate contenders in nearly every arena.


For the first time, we’re seeing the strong, the fast, the enduring, occupying the same space.  The guy with the 5-minute mile is deadlifting 500 pounds.  He’s putting out half a horsepower for ten straight minutes.  He’s jumping four feet in the air.  He’s running eighty miles.  He is world class; his accomplishments are not a compromise.
Simultaneously, we are seeing adaption to imposed demand that does not follow traditional pathways.  Now, the strongest are not the largest, the fastest not the most waiflike.  Strength is achieved through increased neurological efficiency rather than mass.    Speed is achieved by getting stronger, not running more.  Athletes are borne from variety rather than specificity, exhibiting unheard of strength-to-bodyweight ratios.


We are throwing training on its ear, and this is just the beginning.  This discipline is in its infancy, still far from widespread, still the province of few.   There may come a day when our definition of fitness is not a compromise, when we no longer sacrifice mastery in one domain for competency in many, instead choosing mastery in all.


That day has started to dawn.


Josh Wagner fights 485 in Aromas.  Picture courtesy of CrossFit.com.

Prepared?

We've had about 20 people declare what category they'll fall in for The STAY RIGHT THROUGH WINTER Challenge: Fat Loss, Muscle Gain, Performance. By signing up, you'll receive a special PDF today regarding specific training and specific nutritional guidelines. Declare yourself asap!

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Throughout the challenge I will be posting the WOD Monday through Saturday. You've been taught the majority of these movements (if not, I suggest going to our Foundations On-Ramp program).

If you cannot perform the movement as prescribed, please do not be afraid to modify. I'd rather have you moving than spending 10 minute on one rep.

Spending 8 min is okay (;

Adrian & modified HSPU

----

WOD:

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

One of the benchmark girls! Time to fill up the Leaderboard. Finish all pullups before moving onto the pushups, and so on. Full range of motion on each exercise. Hold the standard. Scale as needed (50 or 75 reps)

QOD:

While speaking of nutrition, the more wholesome and truly natural (unchanged from the Earth) the food is, the better. If you've ever heard of Gerson Therapy, they say that eating natural foods and some other natural "methods" can cure disease, like cancer, diabetes, heart disease and arthritis. I googled (is that really a verb now?) Gerson because of the movie The Beautiful Truth. I don't believe that you can cure such serious diseases with diet (and enemas?*), but something should be said in living a healthier lifestyle and fueling your body with nutritious natural-occuring foods- not something a scientist created in a lab which is 70%-90% corn product.

This is what the CrossFit/Paleo/Primal/Zone diet, etc. stand behind: treat the PROBLEM, not the SYMPTOM. People get so caught in fixing the stink of the smelly person by changing their clothes and never making the victim shower. The entire drug and food industry is controlled by people who want to make money. Telling people to be responsible for their own health by eating readily available produce would make them nothing.

You are the hero of your own story.

You're obviously committing to making fitness a lifestyle priority, but how is your nutrition?

The Secret Garden

[via the Affiliate Blog]

The Secret Garden

By Crystal Hanes, TV reporter and CrossFit Milford member  

Have you ever read The Secret Garden?

It's the story of a little British boy who spends his whole life being told he was too sick to walk, to play, or to go outside.

The truth was he hadn't ever been given the chance to try. Everyone was too afraid he'd die on the spot.

Staring through the sallow yellow plastic of the isolation tent in the hospital room of the children's ward I had been admitted to more times then I celebrated birthdays; my seven year mind mind thought I was like that little boy. I thought I was being told I was sick, couldn't play or go outside when I was really okay. I could unhook the I.V., remove my oxygen mask, leave my plastic prison and play outside in the secret garden.

The truth was I was very sick and in months spent in isolation, my yellow plastic prison was almost my yellow plastic coffin.

But my child's mind wrapped moments like that in imagination and adventures of characters in books. But it did shape my life.

I spent the next eight years on asthma medications and steroids; kept inside and being told I was fragile. And while I became very adept at reading, I was also being a very skilled eater and soon knew what it was to be the fat kid.

By high school, I was off the steroids and thinned out a bit, but dozens of asthma attacks and a lung capacity of a little under 90% put sports far down on the list of possibilities. I was the smart kid, little geeky, that could talk you to death.

It's a state of mind knowing, believing you could never be athletic.

Flash forward to about three years ago; back in the hospital I was born in, dying of a post- surgery infection. On a diet of Chef Boyardee, frozen meals and soda. It was my second in four months and at 118 pounds, 5 foot 9 inches and a fever of 104, I was at my weakest.

Lying in another hospital room, I made a choice. I'd never be that weak or fragile again. I'd be stronger than ever before.

I started at the gym, hitting the elliptical and the occasional class, even going to a trainer for a bit. But nothing gave me the results I had wanted and gave me the guidance in changing my eating habits to get those results.

It wasn't until one very early, fateful morning in May where I discovered the thing that would change my life, forever. CrossFit.

As my news van pulled into the industrial complex, I didn't know what to expect.

After a few words about the format of the show and being dared to do a pull-ups on television by my colleague, I tried one.

After doing a few jumping pull-ups with a 24 inch box I thought, "Maybe I could do this."

What sealed the deal was Jason and Jocelyn's enthusiasm and know-how on the human body. It was very impressive to a professional information gatherer, and was what struck me the most.

They weren't selling a potion or a fad phrase. They were selling common sense. They were selling an unwavering belief in my ability to excel at their gym; in my ability to be an athlete. They were selling, unconsciously, hope.

And I have never been let down. I have never looked back.

After a week, I was sore from running, exhausted from burpees, calloused from lifting weights and completely hooked. It wasn't just the workouts that forced me to challenge my core beliefs in what I could physically do, but the education in eating and the continuous support from the members of the gym.

Running my first 400 meters, I was actually startled to see others cheering me on; some even coming back to run with me after they had finished their workout. They didn't know me at all. All they knew is that for an hour we were all one team, with the same goal: to finish and finish strong. In that hour and the hours afterward, I knew what it was to be on that team. (Could there perhaps, be something to the magic of the letterman jacket other than to make the geek-a-zooids like myself green with envy? Yes. Yes there was. And now there is the CrossFit tee!)

On my six month anniversary, as I cross the finish line of my first race, I'm reminded of my seven year old self; in my yellow plastic prison, wondering if it was possible to play outside.

This day, I know it is . . . and much more.

It's possible to deadlift 240 pounds.

It's possible to medication free.

It's possible to have a lung capacity above 90%.

It's possible to do a pull-up.

It's possible to eat healthy without feeling like you're missing out on anything, because food is for fuel, and a long healthy life with your loved ones is the treat.

It's possible to go from no running, to running a 5K.

It's possible to run.

It's possible to be an athlete.

It's possible to sit and play and laugh and be healthy in the garden.

And there are no words for the feeling . . . and it's all because of CrossFit.

Thoughts? Post to comments.

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WOD:



"FIGHT GONE BAD"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will repeat this for three rounds. The stations are:

1. Wall-ball: 20lbs/14lbs, 10' target
2. Sumo deadlift high-pull: 75lbs/53lbs
3. Box Jump: 20"
4. Push-press: 75lbs/53lbs
5. Row: calories

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each repetition, except on the rower where each calorie is one point.

Since we do not yet have any rowers, we will substitute jump roping (double-unders).


Double Unders from Patrick Cummings on Vimeo.

Speaking of which, prepare for this:



Seriously.

AOD:

"Everything You Know About Muscle Is Wrong" - Men's Health

T minus 6 Days

It's the first Tasty Tuesday to the beginning of the SRTWC, are you prepared?

It doesn't matter which category you will fall into for the challenge: weight loss, weight gain, and performance all require proper fueling. You don't fill your car's tank up on vegetable oil or coke, right? 


We've all been told that breakfast is the most important meal of the day. Here's a scenario that might sound familiar: you stayed up pretty late working on assignment for work or school (or both!), slept a couple hours only to wake up late, prepare and rush to get ready, then leave the house... without breakfast. You might have time to grab a granola bar but that won't cut it. How about we try something new? Something prepared a night or two before: Omelet Muffins!

Hopefully you've checked out some of the links posted last Tuesday. This recipe is from Mark's Daily Apple, who got the idea from a woman who entered the Primal Cookbook Challenge. It's perfect!

"A grab-and-go breakfast is exactly what Amy Schoenherr had in mind when she submitted her recipe for Omelet Muffins to the Primal Cookbook Challenge. This easy and clever variation of a regular old omelet can be made in batches of a half-dozen or more and eaten throughout the week. Amy’s muffins, made almost entirely from eggs, are little powerhouses of protein, fat, nutrients and flavor. Mixing in a little water and mayonnaise keeps the eggs fluffy and moist while they bake. Other than that, what you mix in for added flavor is up to you. Anything you love adding to an omelet – diced vegetables, meat, and some cheese if you’re so inclined – you can add to this recipe to create your own personal omelet muffin."



Ingredients: 

• 6 eggs


• 1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces


• 1/2 cup diced vegetables


• 1/4 tsp salt


• 1/8 tsp ground pepper


• 1/8 cup mayonnaise


• 1/8 cup water


• Optional Ingredient Idea: Make a Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the egg.

Directions:

1. Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.


2. In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.


3. Spoon or scoop into the muffin cups.


4. Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.

Brilliant! I'm getting hungry just thinking about it. Anyway, have it a go! Take pictures and let us know how they turn out!

----

Our FOUNDATIONS class rocked it last night. Great job guys! And great effort by everyone who attacked the WOD! Especially Jake. Welcome to the club dude.

----

WOD:


5 rds for max reps:
front squat, 3/4 BW
knees-to-elbows


Rest no longer than 5 min per round.


FIGHT THOSE ELBOWS UP! You are very well and capable of squatting correctly. The front squat keeps your body a bit more upright, but the real problem lies within the rack position. Earn your rep. Fight those knees out. Keep your tricep parallel to the ground. For God's sake, buy some lifting shoes already.

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AOD:


The Front Squat Compromise by San Francisco CrossFit

A Challenge.

THERE WILL BE NO WORKOUT SATURDAY. Andrew and Tony will be at CrossFit Bellevue for a seminar by CrossFit founder Great Glassman.

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Today marks the beginning of the STAY RIGHT THROUGH WINTER CHALLENGE, known hereafter as SRTWC.

Why are we doing this?

We are all going through this because

1. It's fun!
2. It keeps us accountable for our own progress.
3. It will allow us to stay healthy through the holiday season.
4. Whoever does "best" in each category will win our new upcoming merchandise!

Think of this as 'warm-up week'- everything actually starts next Monday. Time to prepare by gathering as much information as possible to get us mentally and physically engaged 100%. We will share more as the week goes on.

We will have three groups for the SRTWC: weight loss, weight gain, and performance. You will classify which category you fall into and will follow guidelines throughout SRTWC. These include workouts, nutrition, recovery, supplementing and other practices. Everyone will have to take before pictures. Everyone will keep a log- either the comp books in the gym and/or online in a blog format (example 1, 2, 3, 4, 5.) Everyone will commit to exercising at least 4x/week, regardless if that's at FCF or elsewhere. Everyone will succeed.

And as always, please let Andrew know if you have any questions, concerns or comments.

(DAY -7)

WOD

for time:

100 squats

100 push presses, 20kg/15kg

75 squats

75 push presses, 20kg/15kg

50 squats

50 push presses, 20kg/15kg

25 squats

25 push presses, 20kg/15kg

AOD

"Community and Camaraderie Are the Foundations of 21st Century Business"

by Andrew Kortina

Have you ever been on a "diet" before? Which one(s)? Did they work? What was the easy part, if any? The hard part? Would you recommend it to someone?

This morning I had the privilege of meeting Greg Glassman after a Crossfit Q&A session at Brooklyn Barbell Club.  The thing I admire most about Glassman and the Crossfit organization is a set of strong first principles combined backed by empirical arguments.  Today, Glassman laid a few core Crossfit tenets:

Crossfit is constantly varied high intensity functional movement.

Functional movements are categorically unique in their ability to express power.

Power across broad time and modal domains is fitness.

Fitness measured across lifespan is health.

Affiliates are a distribution system for the above.

All of these are simple but broad declarations, but instead of relying on dogma, age, experience, or any sort of certificate as a reason Crossfitters should accept these tenets, Glassman always points to results and data derived from experimentation as the grounds for these core principles. “Study data, pay close attention to method, and ignore narrative” when reporting back new findings, he instructs affiliates.

 Read the rest of the article by clicking the link above.

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CF T-shirts

CrossFit t-shirts are badges of honor. There's even a CrossFit Journal article about it:

...

My quest for real fitness eventually led me to the CrossFit main site, and as my journey progressed, I was given my first affiliate shirt. That's right, the mythical GSX shirt with Melissa Byers on the back doing a pull-up in a mini-skirt, with "Got Pull-Up?" on the front. Straight to the deep end.

I loved that shirt and felt like I earned it with blood, sweat and tears. You couldn’t buy it. No way, dude. You had to fight for it or know someone. How cool is that?

I quickly found that wearing the shirt would encourage people to ask me about it. Here was my chance to spread some love for CrossFit and tell how it can lead you from sickness to wellness to fitness. I was a disciple spreading the word of functional fitness on my back.

You can all relate. Ever see a stranger at a coffee shop or an airport wearing an affiliate shirt? That person probably wasn’t a stranger for long. The ice was broken instantly: “Know my story without hearing a word. See it in my eyes and on my back—we’re of the same tribe.”

...

Click the link above to read the rest. [Sidebar: YOU BETTER HAVE A CFJ SUBSCRIPTION BY NOW!]

I feel almost the same way about t-shirts. They make me feel like I'm embedded deeper in the community.

When traveling, if a CrossFitter brings a t-shirt from their affiliate to a place their visiting, they can usually use that shirt as the drop-in fee. And a number of affiliates prefer t-shirts to $20. I know we do.

JT came to visit from CrossFit Boston and brought a tee to add to the gym's collection. He's worked out with us before and is about to start up an affiliate of his own, CrossFit Fenway. Good luck on your new venture and we'll see you on the mainsite!

If you don't already own one, we still have black American Apparel t-shirts available (S-XL) for $20. We will also be ordering long sleeves and/or sweatshirts soon too! This weather demands it.

Announcing our first Group Intensive Class!

Our first Group Intensive Class is tomorrow, Saturday Nov 14 at 11am! We will focus on the Olympic lifts (clean & jerk, snatch). Usually, these special learning clinics are reserved for 3x/wk and Unlimited members, but tomorrow it's FREE for all members. Want to join in on the fun? RSVP with Andrew by or send an email to andrew@foundationcrossfit.com.

Do you have your Olympic lifts down? Which lift is your favorite? Which modality (barbell, dumbbell, kettlebell, med ball) do you like using the most? Our special Group Intensive classes will be held monthly, and we will cover all those modalities and more!

Another Challenge

Starting next week on Monday the 16th, we will begin the STAY RIGHT THROUGH WINTER Challenge. It's similar to our previous GET RIGHT FOR SUMMER Challenge. Details will be posted by the end of the week.

All you need to think about right now is which category you'll fall into:

1. Weight Loss
2. Weight Gain
3. Performace

Be ready to tell me next time I see you.

Our first Foundations classes (aka CrossFit On-Ramp classes) start next Monday. We have room left! Please contact me if you'd like to join in.

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We're doing HERO workouts all day today in honor of Veteran's Day. You can endure at least an hour of pushing your physical ability to the limit, like they did their entire careers.

USAF SSgt Timothy Davis. His WOD is "DT"

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Yesterday's preparation for today was a workout I created in honor of a fallen, although not the military. Cory was a coworker of mine when I was working as a trainer and fitness manager at a big box. He was passionate about helping people achieve better health & fitness, but his past life caught up to him. Rest In Peace.

"In Honor of Cory"

for time:
21 squat cleans, 60kg
42 clapping pushups
15 squat cleans, 60kg
30 clapping pushups
9 squat cleans, 60kg
18 clapping pushups

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How hard will you be willing to push it in dedication to the brave men and women who have served (and are serving) our country?

Happy 234th!

The United States Marine Corps turns 234 today. A moment of thanks for those who've given their lives and for those who are giving their lives, like my big brother, for their dedication to their country. And, of course, for the protection and freedom they provide for us Americans.

Which reminds me- WE WILL HAVE A NORMAL SCHEDULE TOMORROW. I know that many of your work places consider Veteran's Day a holiday, so come by for a HERO WOD!

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It's another Tasty Tuesday. I just want to take this time to share the resources I believe that ALL CrossFitters must read.

Sites:

• Mark's Daily Apple. Primal/Paleo Lifestyle blog
• Fitness Spotlight (formally 'Modern Forager'). Another great primal fitness/health blog.
• Urban Gets Diesel. CrossFitter and nutrition guide. Great info on her blog.
• Here's a decent Paleo shopping list.
• Performance Menu free recipes. Gluten, wheat, grain and dairy free (mostly) meals to try.

Literature:

• Mastering the Zone (or Enter the Zone, if you want more science) by Dr. Barry Sears
• Protein Power by Dr. Michael Eades
• Good Calories, Bad Calories by Gary Taubes
• The Omnivore's Dilemma by Michael Pollan

Read up. Become smarter. We will build out our FCF Library soon and there you can borrow some of these to read and educate yourself.

If you haven't noticed, Foundation CrossFit is a Paleo advocate. We believe nothing beats the science and results from this nutritional way of life. It'll be difficult to switch from what you do, but it'll definitely be worth it.

I wanted to check out the movie Food, Inc. when it was playing at the Egyptian here in Cap Hill, but didn't get the chance. Should be coming out soon. Check out this video for an explanation of the film.

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What do you want to see in the gym? Equipment, toys, quotes, pictures, posters? Someone suggested a basketball hoop. Wall basketball, anyone?!

more bell ball bells?

TOTALED.

Backsquat

Shoulder Press

Deadlift

Amazing day at an amazing gym. Plenty of PR's by the Foundation CF conglomerate, consisting of Andrew B., Mike S. and Max. Great grinds, good times. We should be hosting a CFT sometime early next year and y'all better be there.

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This weekend is the FIRST GROUP INTENSIVE CLASS. It'll be on Olympic Lifting and how to become more proficient in the clean & jerk and the snatch. Speak to Andrew for more details.

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Anyone up for a Winter Solstice Party at the gym? We'll do a gift exchange or White Elephant or something. Obligatory WOD? No WOD and everyone wears an ugly sweater? What should we do? Gather ideas and share!

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What has CrossFit done for you so far? Have you become stronger? Better conditioned? Do you control your body better? What about objects? Are you learning and trying new things?

Tasty Tuesdays

We're adding a new weekly post dedicated to nutrition. Soon we'll be sharing our favorite recipes, links to our favorite blogs and articles, and much more. Let's begin...

Your Next Week's Grocery List

• meat (beef, chicken, fish, pork, etc)
• vegetables (get ALL different types of colors)
• seeds and/or nuts
• some fruit
• only a little starch (bread, pasta, rice, potatoes, cereal, etc.)
• and NO sugar

You can try this recipe too!


How to Make Pork Pepperonata from ABueno on Vimeo.
For a delicious, nutritious, Paleo, primal meal:
- pork loins (cutlets are best!)
- bell peppers (red, yellow, and orange = yum)
- olive oil (fat = UBER yum)

1. cut pork, bell peppers into long strips
2. brown pork loin strips in olive oil, set aside
3. melt down peppers in olive oil
4. add pork back in, mix, simmer on low heat for 20 min or until peppers are at desired density
5. EAT!


What you'll need:

• pork loins
• bell peppers
• olive oil
• about 40 min (10 min prep, 10 min "cooking", 20 min simmer)
• an appetite

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Check out how to make your own almond milk, almost flour and almond meal: How to Milk an Almond! - Instructables.

Speaking of which, Paleo + CrossFit Might Save Your Life - Robb Wolf.