NW Regionals 2010

Watching the NW Regionals for the 2010 CrossFit Games this weekend in Puyallup was awesomely inspiring. The best CrossFitters from Alaska, Idaho, Nevada, Oregon, Utah, and Washington competed over two days for the top three spots to go to the 2010 CrossFit Games.

Congratulations to the winners and to all else who competed! Big shout out to Kurtis & Laurie of Rainier CrossFit for planning and executing an amazing event. Smith Brothers Farm chocolate milk ftw!

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WOD

3 rds for time:

10 overhead squats, 44kg/30kg

50 double unders

No rack usage. The weight must be taken from the ground. This was the Individual Competitor's first WOD with 135/95lbs.

Here is a video of Chris Spealler finishing the NW Regionals version of today's WOD.

[Window Media Video] or [Quicktime]

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ANNOUNCEMENT

There won't be a regular workout at the gym this Saturday. We are going to the Harbor Steps downtown for another "Donkey Kong Rodizio". Lunch at Ipanema post-WOD! Tony will be back in town (no cast). The details will be on the whiteboard at the gym.

Weightlifting Shoes

You may have seen the collection of these fancy shoes growing at the gym lately. Maybe you've asked yourself "Are they worth it? Do they really make a big diference?"

The answer is yes.



The modern weightlifting shoe has been developing over the last decade as the sport of weightlifting has progressed. As the evolution of lifts like the snatch, clean and jerk evolved, as more effective ways for the lifter to get under the barbell were developed. From the "splot" to the "split" to the "deep split" to the "squat" landing, the shoes went from thin leather sneakers with no heel to high top boots made of leather, wood and nails. The high tops didn't allow the ankle to flex forward enough and the nails could catch on the platforms. (Sounds lame under a heavy load)

an old school brand: Karhu's

Weightlifting shoes were developed by the necessity of competition into what we see today. They allow for maximal use of the strongest muscles in the body (the lower extremities), and optimal joint mobility to lift/support the heaviest weights possible. The heel height assists flexibility and proper weight distribution on the feet. The solid base enables consistent transfer of power against the floor, through the body, and to the bar. Imagine a heavy back squat while standing on a pillow: it gives and moves under you inconsistently- that doesn't seem fun or effective, does it? Yet that's what many of us are doing lifting with our running shoes on.

These aren't stable enough for heavy lifts.

With weightlifting shoes you can better create and transfer power. You'll possess more balance. Your lifts will become more consistent, reliable, and stable allowing you to use more weight and get stronger.

Rogue Do-Wins

Adidas Iron Work III

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WOD

"DIANE"

21-15-9 reps for time:

deadlift, 100/70kg

handstand pushups

compare to 17DEC2009.

We will be using this standard for the deadlift today. There is a 12-minute cap. Perform doable quality work.

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Have you thought about picking up some lifting shoes yet? Our favorites are the Adidas Iron Work, The Pendalay Do-Win (patent leather) and the Rogue Do-Win (suede).

Resilience

"Great works are performed, not by strength, but by perseverance."

- Dr. Samuel Johnson

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WOD

three individually-timed rounds:
row 2k or run 1600m

compare to 16FEB2010.

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Northwest Regionals for the 2010 CrossFit Games this weekend at the Puyallup Fairgrounds! Who else wants to go?

Animals

To build some intensity for barbell lifts, aggressive stomping (no more than 6!) will set off a "fire" in the heels. It also helps focus on the task at hand.

And yelling as loud as you possibly can helps too:

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WOD

back squat 5-5-3-3-1-1

Time to find your true 5, 3, and 1 rep max!

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Other than being a genetic beast, strength is a skill only a few dedicated will work towards.

Have you been getting stronger?

The Only Uncontroversial Food

For those challenge participants, the first week is behind us!  We're so impressed with everyone so far.  Keep up the good work!

Looking over 30+ food logs is definitely..... boring.  No.  I kid.  It's quite interesting, actually, and I've already gotten lots of great ideas from ya'll.  Keep up the creativity!  One thing I notice we all could use a little more of though, is veggies.  Vegetables: the only non-controversial food.  No one will ever argue that vegetables aren't good for you - so make sure you eat plenty of them.

One way to be sure to get a substantial serving of vegetables is to not shy away from salads.  What's that you say?  Salads are boring?  I beg to differ.  Think of all the endless combinations you can make...

The players - Greens, Veggies, Protein, Fats

Choose your Greens:

• Lettuce (romaine, green leaf, red leaf..), Spinach, Kale (red, green), Chard (green, red, rainbow), Fennel, Cabbage (purple, green, yellow), Arugula, "mixed greens", etc...

Choose your veggies:

• Tomato (roma, grape, heirloom...), Pepper (green, red, yellow, orange), Carrot, Cucumber, Zucchini, Cauliflower, Broccoli, Beets, Radishes, Mushrooms (not technically a veggie, I know), Celery, Onion, Brussels Sprouts, Asparagus, etc... refer to the Approved Foods List at the end of your LGN info packet.

Choose your proteins:

• Chicken (baked, broiled, grilled...), Beef (steak marinated a million different ways), Fish (canned tuna/salmon, grilled salmon, mahi mahi...), Egg, Pork (bacon, tenderloin...), Shrimp, again the possibilities are only limited to your imagination!

Choose your fats:

• Dressing, Avocado, Nuts (brazil, macadamia, almond, walnut, pecan, hazulnut, sesame seeds, sunflower seeds), Olives...

Ad-ons: Fruits and cheeses

Holy Cajole - with all those options and all the endless combinations you could make -- how is a salad possibly boring?

Try making your own vinaigrette dressing:

Balsamic vinaigrette:
   1/2 cup extra virgin olive oil
   1/2 cup white balsamic vinegar
   1 clove crushed garlic
   1 teaspoon ground mustard
   1 pinch salt
   ground black pepper to taste

Lemon vinaigrette:
   1/4 tsp finely grated lemon zest
   1/4 cup fresh lemon juice
   1 T white wine vinegar
   1 cup olive oil

1/4 teaspoon finely grated fresh lemon zest

1/4 cup fresh lemon juice

1 tablespoon white-wine vinegar

1 cup vegetable oil

Read More http://www.epicurious.com/recipes/food/views/Tomato-Cucumber-and-Avocado-with-Lemon-Vinaigrette-12257#ixzz0ngwJDJKk

1/4 teaspoon finely grated fresh lemon zest

1/4 cup fresh lemon juice

1 tablespoon white-wine vinegar

1 cup vegetable oil

Read More http://www.epicurious.com/recipes/food/views/Tomato-Cucumber-and-Avocado-with-Lemon-Vinaigrette-12257#ixzz0ngwJDJKk

One of your trainers just prefers fresh lemon juice blended into olive oil. Yum!

1/4 teaspoon finely grated fresh lemon zest

1/4 cup fresh lemon juice

1 tablespoon white-wine vinegar

1 cup vegetable oil

Read More http://www.epicurious.com/recipes/food/views/Tomato-Cucumber-and-Avocado-with-Lemon-Vinaigrette-12257#ixzz0ngwJDJKk

On to the next one

Congratulations to Mark B. for getting his first muscle-up:

He was so aggressive he ripped!

Word.

One spot remains on the "Foundation Fitness Muscle-Up Club". Who's got next? Who's going to be first on the "Foundation CrossFit Muscle-Up Club"?

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WOD

for time:
run 1 mile or 2000m row

compare to 16FEB2010.

Utilize the POSE running method as best as you've learned so far.

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps

compare to 25MAR2010.

Situp standards are hands touch the ground above your head, situp and touch your toes. Knees can be up ("Military"-style) or splayed ("Butterfly"-style).

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What's up Harborview?!

The First FCF Engagement

Congratulations to Cassie and Eric for getting engaged this weekend!

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WOD

"TABATA THIS!"
tabata intervals (20sec work/10 sec rest, x8) of:

• pullup
• pushup
• squat
• situp
• row (calories)

compare to 09MAR2010.

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Rebecca is the Week 1 winner of our Summer Bodies Challenge. She wins a brand new chef's knife and cutting board ($30 value! That's what the entry fee was!). Ooooh.

1) What is your secret to success?


I think it has really helped that I have been really busy with school- I have not been going on social activities or exposing myself to a ton of temptation. That said, I did hang out with friends where a lot of bad food was available, but I came full and nibbled on the fruit. Also I went to the grocery store with a plan. And I boiled a dozen eggs to have on hand in case I had to eat on the run.

2) What is your favorite cure for a sugar, bread and/or alcohol craving?


Perrier is my cure for soda craving (I just like bubbly things) and dates are awesome if you really want a sweet treat. Try putting walnuts inside the dates, and it is like candy.

3) What's your favorite go-to snack or meal?

A hard boiled egg (which I am eating right now) or a Primal Pac. Both are easy to pack and pretty filling (no tupperware)

4) What has been the biggest and/or hardest change for you?


Hanging out w/ people who aren't on the diet. Luckily, a couple of my friends and study partners are doing the challenge, and they have helped me out a lot in not providing temptations or sharing food. If hanging out or eating with people I come full or bring a dish I can eat, so my blood sugar doesn't drop.

5) Do you feel any different? If so, how?

Well... The first half of the week I felt sluggish, but now I am pretty much back to a good energy level. I also don't know if this is possible, but some sweet stuff that looked good to me last week does not seem as tempting now.

Congratulations Rebecca! And to the rest of you challengers keep on keepin' on! There are six weeks left, with a new winner each week.

Are you next?

Broken?

.. or rebuilding?

Awesome.

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WOD

"HELEN"

3 rounds for time:

400m run

21 kettlebell swings, 24kg/16kg

12 pullups

compare to 02MAR2010.

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Sustain an injury pre-CrossFit? Has training in constantly varied, functional movements executed at a relatively high intensity improved upon your "janky-ness"?

I am a soccer player that discovered CrossFit about 4 years ago. I was coming off of my 4th knee surgery (including an ACL replacement, MCL replacement and a couple of cartilage surgeries on my left knee) and was thinking that if I keep going at this rate, I would not be able to walk by the age of 40. I originally thought that I could use this as a tool to stay in shape, but was not thinking about injury prevention or being able to better play soccer. 

As I began, I immediately noticed that I was way faster than the people that I considered equals on the field. It felt great and inspired to keep working hard in the gym. Foundation CrossFit (Foundation Fitness back then) was strengthening not only my legs, but my entire body. Since starting, I haven't had any problems with my knees. In fact, I was feeling the strongest I've had in years.

That all changed last Sunday.

I was playing soccer and a player came at me running full speed while I was dribbling the ball. I turned my right leg to challenge him and he slammed full speed into me, creating a huge impact. The player ended up flying over my knee and I took that ball away from him, but in doing this my knee gave a little bit and I felt a sharp pain coming from my knee. Although I played out the last few minutes of the game, my knee continued to hurt through the next day, so I made an appointment with my orthopedic knee surgeon. Having gone through this before, I expected him to give me grim news that I had torn either a ligament or cartlidge in my knee and would have to go under the knife for a fifth time.

When I entered the office I was angry but ready for the grim news. The doc began to examine my knee and immediately asked me what I was doing as my legs looked "bigger" then the last time he had seen me 2 years ago. I told him about the CrossFit workouts that I had been doing. As he got deeper into the examination, he inquired further about how I injured my knee. Finally he gave me the news that I had only strained my MCL in my knee, and would be out 1-3 weeks. He told me that my knee was stronger due to the workouts at Foundation- I had increased my flexibility and muscle strength, thus was able to better absorb extreme impacts (like crazy tackles on the soccer field). The doctor finally told me that the impact that was described above would have torn "75-90% of other people's MCLs, and a torn MCL is a minimum recovery time of 6 months... If you had not been working out the way that you did, we would probably be talking about surgery right now."

The bottom line: CrossFit works. It strengthens your body, and can save you from serious injury. The body is still fragile, and injuries happen, but it equips you to deal with the unexpected rigors that come up on a soccer field or elsewhere. Thank you Foundation Crossfit, you have help keep me injury free and have also prevented injuries that may have happened if I was not working with you.

This shit works...

Nathan Alidina

Gymnasio!

We've been playing around with more gymnastics moves like skin-the-cat, shoot-throughs, press to handstands, cartwheels, forward rolls and the like. The brave get to learn bar work like kip ups and hip overs as well as handsprings and standing back tucks!

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WOD

for time:
3 push presses, 40kg/30kg
21 ab-mat situps

6 push presses, 40kg/30kg

19 ab-mat situps

9 push presses, 40kg/30kg

15 ab-mat situps

12 push presses, 40kg/30kg

12 ab-mat situps

15 push presses, 40kg/30kg

9 ab-mat situps

18 push presses, 40kg/30kg

6 ab-mat situps

21 push presses, 40kg/30kg

3 ab-mat situps

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An amazing display of what the human body is capable of:

Attention Challenge Participants

Have you taken your 'Before' photos yet?

THEY MUST BE TAKEN BY 12PM THIS SATURDAY!

http://challenge.foundationcrossfit.com/

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WOD

5 rounds for time:
100' walking lunge
20 dumbbell hang power snatches, 45lbs/30lbs
30 box jumps, 30"/24"

Break up the snatches however you see fit.

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This video is of a squat snatch:

1 Fish 2 Fish Red Fish Blue Fish

Fourth day into the challenge and I can already feel the difference. What about you guys?

Well we've gone on and on about fish oil plenty of times. You've probably heard Andrew talk about it a bunch at the gym or read that plenty of athletes are taking it as a supplement. Why is fish oil so good? If you're already taking it, do you know why? With so many new people at the gym and the challenge in session, Faye wrote up a quick description on why we should all be on fish oil.

Fish Oil is a supplement we highly recommend because it is such a good natural remedy that will help heal or prevent future problems. It is mostly known for its Omega-3 fatty acids that help protect against heart diseases meaning it can help decrease the chances of having heart strokes or cardiac arrest.

Another benefit of taking fish oil is that it helps with blood circulation, which is really beneficial for us CrossFitters. Fish oil increases our blood flow and that is most helpful when you are experiencing soreness. Fish oil is an all around great supplement to take and comes along with other benefits such as:

• Overall increase in immunity
• Reduces inflammation
• Helpful in treating arthritis
• Good for skin care
• Helps maintain if not improve eye vision

Not sure how much fish oil you should be taking? Check out this fish oil calculator from Whole 9 and Robb Wolf:

Fish Oil Calculator

Store your fish oil in your refrigerator – cause it can go rancid. Yuck.

Allergic to fish but still want an Omega3 supplement? Try Flax Seed Oil.

We definitely recommend that you check out the fish oil calculator. Some of us had been taking some that were not legit! Sad Panda. Anyway, it will save you a lot of money and you'll see which ones work best for you. If you just don't want to take fish oil, eat plenty of fish! Recipe time! Picked this one up at Central Market over the weekend.

Broiled Halibut with Tomato and Dill

Prep time: 15 minutes, Cook time: 10 minutes, Serves 4

Ingredients

• 1 lb halibut fillets, about 1-inch thick
• 2 tbsp olive oil, divided
• 1/2 cup sliced green onion
• 2 cups cherry tomatoes, halved
• 2 tbsp chopped fresh dill

Directions

1. Preheat broiler. Rinse fish; pat dry with paper towels. Brush fish with 1 tablespoon of the oil; season with salt and pepper to taste. Place on broiler pan rack.
2. Broil fish 4 to 5 inches from heat source 10-11 minutes or until fish flakes easily with a fork, turning once.
3. Meanwhile, place green onion in remaining oil in a skillet; cook until tender. Stir in tomatoes and dill; cook and stir just until tomatoes are soft. Season with salt and pepper to taste. Spoon tomato mixture over fish, and serve.

I always say you can use as much olive oil as you can - seasoning with salt and pepper are optional! To make an even better meal, add grilled vegetables (bell peppers, cucumber, zucchini, etc). Pretty simple recipe where you can even make it your own. Get cookin'!

Happy STAR WARS DAY!

MAY THE FOURTH be with you!

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WOD

"NICOLE"

as many rounds as possible in 20 min:
400m run
max pullups

compare to 09APR2010.

#YAYBURPEES

The May Foundations Program has begun! We have added a 10am slot to those interested.  See the schedule.

The Look Good Naked Challenge has started as well! Great job to everyone who's posted so far. We have some great things to look forward to: a higher state of well-being, more energy, better performance, looking good naked, and some cool prizes!

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WOD

for time:
150 burpees

compare to 13JAN2010.

Must get chest to the deck then jump a minimum of 6" with hands overhead.

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Expect a bunch of max efforts this week: 500m row, standing vertical jump, max pullups, standing box jump, and the sit-and-reach flexibility test!

Please update your bookmarks to
http://www.foundationcrossfit.com/ !

Participate in the Summer Bodies Challenge!

New? Join the May Foundations class (On-Ramp Program) here! We are adding a 10am Foundations class MWF. So there are plenty of spots left for that class. The 7am and 6pm session only have two spots left!

Contact us here.

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WOD

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

compare to 19MAR2010.

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MANDATORY PARTY TOMORROW!

Schedule Change?

Only 3 spots remain for the MAY Foundations Program. Reserve your spot and enroll today! Class 1 is Monday.

Join in on the fun! The Summer Bodies Challenge kicks off on Saturday at 11am with a Nutrition Lecture + "Mandatory Party". This lecture/party is open to anyone and everyone who wants to learn stuff... and bring good food to share!

Helpful links:

• Announcing the Summer Bodies Challenge!
• LGN: The Skinny.
• The Look Good Naked Challenge on Facebook.
• The Look Good Naked Information Packet (PDF).

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WOD

tabata squat thrusts

rest one minute

tabata knees-to-elbows

rest one minute

"KAREN"

for time:

150 wall ball shots, 20lbs/14lbs

compare to 12MAR2010.

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We have been experiencing some amazing growth at the gym! We need to know what you guys want in our schedule.

Would either of these work? (Changes in yellow.)

SCHEDULE A

Monday, Wednesday Friday

• 6am CrossFit
• 7am Foundations
• 9am CrossFit
• 10am Foundations
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm CrossFit
• 6:30pm Foundations
• 7:30pm CrossFit

Tuesday & Thursday

• 9am CrossFit
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm CrossFit
• 6:30pm Advanced CrossFit (need permission to attend)
• 7:30pm CrossFit

Saturday

• 11am CrossFit/Group Intensive

or

SCHEDULE B

Monday, Wednesday Friday

• 6am CrossFit
• 7am Foundations
• 9am Foundations
• 10am CrossFit
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm Foundations
• 6:30pm CrossFit
• 7:30pm CrossFit

Tuesday & Thursday

• 9am CrossFit
• 10am (Foundations Make-Up)
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm CrossFit
• 6:30pm Advanced CrossFit / (Foundations Make-Up)
• 7:30pm CrossFit

Saturday

• 11am CrossFit/ Group Intensive

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What would you want to see? Add/ take away? Post to comments!

MANDATORY PARTY

HEAR YE, HEAR YE!

I present you the Summer Bodies Challenge: Look Good Naked Information Packet (pdf)

This Saturday at 11am will be a mandatory party for those participating in the LOOK GOOD NAKED challenge. Everyone is welcome, but you can expect the majority of the first hour to be dedicated to the challenge. We're going to have a very short lecture on the basics of eating, a "discussion panel" with some FCF members who have tried Paleo, Zone, and Intermittent Fasting, followed by an open forum to discuss ANYTHING. In addition, there will be a bunch of food and plenty of time to meet and catch up with your fellow athletes.

We will have a workout at 10:30am for those interested in JUST working out. Otherwise, we'll be all about The Challenge until noon. Then time to party and potluck until everyone leaves.

1030 - WORKOUT

1100 - Short lecture on "Nutrition: Eating and What It Does To Us"

1115 - Q&A with Members who've done Paleo before

1140 - Open Forum

1200 and on - Food, Fun, Fellowship

Let the awesomeness ensue.

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WOD

5 individually timed rounds:

500m row

Rest as needed in between sets.

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Regarding the challenge, we understand you will not perform perfectly - that's the point! It's called a "challenge" because it's hard. And that is exactly why we need to do it - we need to constantly progress. No struggle, no progress.

Let me try to crush any and all excuses right now.

• "I don't wanna pay $30" Fine. Go ahead and pay for your expensive medications, doctor visits, emergency room visits, bigger clothes, your walking cane/walker/wheel chair/oxygen tank, etc. We're going to educate you to prevent those from ever entering your everyday life. No tshirt for you either! =P
• "I'm too busy" - You don't have to be IN the gym to go through this challenge. You can do it all by yourself! The challenge is about being transparent. Show us and we'll all help each other get better.
• "I'm traveling during a part of the challenge. I probably shouldn't do it." Are you serious? You can still log your food online (and on your smartphones!) and do workouts on your own: 150 burpees for time. Just log it. You will still be eligible for prizes at the end of each week.
• "I can't eat like that. The only food at work/school/home is bad. I don't have a choice" - YES YOU DO. If you believe that you can't control what you eat you're not trying hard enough. Preparation is the key. Information will prepare you.
• "I won't be able to maintain it." - Says who? We're going to be on each others' asses the entire time. Positive peer pressure!
• "It's too hard." You are a CrossFitter. Nothing is hard anymore.

Risk vs. Rewards! I implore you to just try it. What's the worse that'll happen? If nothing else, this will be a reality check of what you actually put into your body.

Look Good Naked - The Skinny

The long awaited comprehensive informational packet for the Look Good Naked Challenge is almost here!  (Andrew says tomorrow, but we'll see...) You will know exactly what it will entail and there are instructions for paying and getting an account at the challenge website!  Along with an overall winner, we are having MINI WEEKLY WINNERS, so you seriously have no excuses for not jumping in and giving it a go.  Plus - I got a sneak peak at the challenge T-shirt and I have to admit, it's pretty damn awesome.

Now that everyone is geared up and excited about our Look Good Naked Challenge - you are gonna need some recipes to get you started.

I've been building a repertoire of recipe sites that I regularly read and Everyday Paleo is one of my absolute favorites.  Sarah is a CrossFitter and mother of 3 and she is very creative with her recipes, but also very practical and realistic.  She shops at Trader Joe's (affordable!) and I've gotten lots of little tips from her along the way.  Check out her site for some really healthy, easy recipes and general lifestyle tips.

Here is one I haven't tried yet, but I'm going to this week, cause she makes it look so good!

Salmon Cakes!

Salmon Cakes
3 cans of wild caught Alaskan Salmon
3 omega 3 enriched eggs
4 diced green onions
1 tbsp dried dill
1/2 tsp ground ginger
a few shakes of red pepper flakes
about 1 tsp fresh ground pepper
a pinch of sea salt
about 1/4 cup grape seed oil
3 tbsps of fresh squeezed lemon juice
Shredded green and purple cabbage

Drain the water from the canned salmon and dump into a large mixing bowl.  Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well.  In a large skillet heat the grape seed oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan.  You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes.  Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil.  Fry for 3 minutes on each side.  IMPORTANT – do not mess with the patties once they are in the pan.  Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart.  Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.

In the same post, she explains how to make ginger mayo.  It looks delicious, but after 2 failed attempts at making my own mayo, I think I'll pass.

Check out the challenge website for more recipes and feel free to contribute your own!  http://challenge.foundationcrossfit.com/topics/recipes

See you at the mandatory kick-off party on Saturday! Bring something to share!

AM

Rest in peace Amanda.

http://amandaredmiller.blogspot.com/

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WOD

In memory of Amanda Miller

for time:
30 handstand pushups
40 pullups
50 kettlebell swings, 24kg/16kg
60 situps
70 burpees

Springtime

I'm calling it now! With the weather clearing up (and hopefully STAYING clear), we will be doing more stuff outside.

That means more running up and down Pike Street, more time at Bobby Morris Playfield, movement across Cal Anderson Park, the 10th Ave "death steps", broad jump burpees, medicine ball "chuck-'n-runs", sled & tire drags, sprinting, fireman carries, among other outdoor shenanigans that you love and miss.

We will not stop until every one of us is asked "What are you doing?!" by someone walking on the street.

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WOD

Tony says "Toodaloo M***********!"

for time:
470m bumper carry
60 squats w/ bumper
100m waiter's walk
30 push press, 20kg/15kg
100m run
15 squat cleans, 60kg/35kg
100m run
30 burpees
100m run
30 wall ball, 20lbs/14lbs
100m run
60 double unders

Once you start the workout, you cannot put the bumper plate down until you reach the push presses, otherwise you must redo the work.

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There was a CrossFit Total at Urban CrossFit this past Saturday. Mike S. came by and represented the gym with a total of 410kg/902lbs:

Amazing job dude!

Introducing One Of Our Own

Hi everyone!


My name is Gavin McBride, a new trainer at Foundation CrossFit. I would like to formally introduce myself to those of you I have not yet met. I grew up in a small town outside of Spokane, Washington, and moved out west to Seattle for school and change of scenery. What a change it has been.


I have always considered myself a ‘fit’ person. I have been into running most of my life; I participated in Track and Field where I ran the 1mile, 800m, and 2 mile races. I also competed in Cross-Country where my team won the Washington State Championships in my junior year. Over the years, I have logged numerous hours in the Cycling industry, working in bike shops for five years prior to becoming a CrossFit coach. During that time I competed in cross country mountain bike races, and enjoyed brisk road rides as well.


I initially pushed CrossFit away when I heard of it, because I wanted to be the ‘huge, ripped, and buff’ guy that mainstream media and magazines declare as popular. I built some muscles, but did it really enable me to perform better at cycling, running, or even basic everyday activities? Yes and no. Yes, with strength I was able to perform certain movements better. On the other hand, no, I didn't find that it improved my capabilities in the places I needed.


As soon as I opened myself up to CrossFit, changes started to happen to my body both physically and mentally. I was stronger functionally, able to perform better at my sports, and at the same time still built a strong lean physique from it. I knew this had to be something worthwhile. Energized, I read the CrossFit Journal, researched the application of CrossFit, and learned from great coaches to become a better athlete. I soon realized that this was going to be not only a fitness change, but a career change as well. I am now a Level 1 Certified Trainer with a CrossFit Barbell Certification. I have coached CrossFit since last year, and have found a new love in guiding people to achieve their fitness and nutrition goals.

I am currently working on attaining a degree from Bastry University in Nutrition and Exercise Science. I want to continue my growth as a coach to lead people to better health and athleticism. I firmly believe a CrossFit fitness program is one cornerstone to a healthy and rewarding lifestyle. Add to that a strong community, a positive attitude, and a commitment to continuously improve, and that is a vitality I wish to share with you at Foundation CrossFit. In addition to training at Foundation CrossFit alongside Andrew and Adam, I would like to become your resource for endurance and nutrition, and will pass on what I learn to as many of you as I can. I look forward to seeing all your hard working faces in the gym! 3-2-1 GO!


- Gavin McBride
Foundation CrossFit Trainer