A week of healthy eating

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

Here's an example day:

Monday

Breakfast:

Omega-3 Eggs (3 large), Scrambled

Gala Apple 

Lunch:

Turkey Breast (5oz)

Avocado (1/4 large)

Cucumber (1)
Apple (1/2)

Dinner:

Wild Salmon (5oz) 

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

Grilled Asparagus (6 spears)

Recipe for Creamed Chard

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

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

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

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

CrossFit on CNN

And the growth is apparent. More affiliates are popping up everyday! Our gym is getting bigger and bigger- our most populous classes (6am, 5:30pm and 7:30pm) used to average 6 people per class and now we average about 15.

Brady's happy about it

Looks like we're in need of a bigger space already!

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WOD

Deadlift 5-5-3-3-1-1

if time allows

"21"
for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
(continue the pattern until)
1 pushup, 20 situps

You can also do that at home (right in front of your computer too!)

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How much time do you spend sitting during the day? How much of that time is spent in good posture?

Winner Winner Chicken Dinner

Our Week #3 winner was Danielle. She won a $50 gift card to Purple Cafe/Barrio.

What is your secret to success? My secret is my competitive nature. Seriously, though, knowing I am accountable for what I eat has kept me on the straight and narrow (for the most part). Meal planning is also essential - I try to prepare some snacks / meals on Sundays for the week.

What is your favorite cure for a sugar, bread and/or alcohol craving? My standby for a sugar craving is fruit - I love watermelon and berries. There is nothing that can replace bread! I just stopped buying it. My alcohol consumption hasn't changed much pre-challenge. I usually try to limit it to once / week (unless I am on vacation!)

What's your favorite go-to snack or meal? I really like raw peppers as a snack (Thanks Tony!). And I find eggs to be relatively quick and easy to prepare. I particularly enjoy my eggs with avocado and lots of salsa!

What has been the biggest and/or hardest change for you? The hardest change for me has been: how do I replace the calories I was getting from milk (in my daily latte) and grains pre-challenge in a way that is filling? I wasn't eating a significant amount of dairy / grains, but if you add it up, it is probably 350-500 calories / day. Veggies and protein seem to work the best.

Do you feel any different? If so, how? To be honest, I don't feel that much different. I would say I am even more aware of what I am putting in the body and am getting better at monitoring what will make me feel good (veggies, protein, a little fruit) and what makes me feel icky (nut & sugar overload).

Anything else you want to add? I try to eat healthy most of the time, and if I have a slip, that's okay - there's always my next meal to get back on track.

Our winner of Week #4 was Alina. She won a $70 gift card to Banya 5.

What is your secret to success? Staying away from temptation and planning ahead! I cleaned out my
entire kitchen and always look up menus before I go out. And always having green tea with me!

What is your favorite cure for a sugar, bread and/or alcohol craving? Dates and larabars! Fresh fruit, too!

What's your favorite go-to snack or meal? Hardboiled eggs and turkey bacon

What has been the biggest and/or hardest change for you? Going to my parent's house because they're amazing cooks and finish every meal with dessert!

Do you feel any different? If so, how? I feel like I have more control maintaining energy. I don't think I'm losing weight but I my running is getting easier!

I'm excited to keep going (especially after a few slips this weekend)!

Our winner of Week #5 was Matt. He won a 16kg Apollo Kettlebell.

What's the secret to your success? My secret to success is always havin something you like to snack on handy. When you get a craving for something you shouldn't have go for your standby instead...

What's your favorite cure for a sugar, bread, or alcohol craving? I'm among the few, and I guess fortunate, group of people who don't get sugar cravings that's often. I'm not sayin I don't like sweets, I just find a piece of fruit makes a good enough substitue. As far as bread and alcohol go, it's hard to find an alternate. Knowing how carb loaded bread is makes it a little easier to avoid. Alcohol is just gonna have to be the reward for a succesful 7 weeks of paleo!!

What's your favorite go-to snack or meal right now? Right now I'm in love with the Unwich from Jimmy John's but my favorite thing to snack on is beef jerky.

What has been the bigger or hardest change for you? The hardest thing to I've had to adjust to is planning for meals. Finding food on the go is very tricky!

Do you feel any different? If so, how? I feel great! Getting started in the mornin has never been easier.

I never thought I would enjoy the diet so much, but I have to say it would be soo much harder if I didn't have Erin to support me! She is so much better at finding recipes and crazy new things to try. Having someone to talk to and share with makes a world of difference!



Our winner of Week #6 could be you. The prizes keep getting better and better!

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WOD

Washington Sectionals 2010 WOD #3

3 rounds for max reps.
1-minute rounds of:

• wall ball, 20/14#
• power snatch, 44/30kg
• box jumps, 24/20"
• row (calories)
• rest

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Burpee challenge coming this summer...

Supermen (and women)!

Isometrically firing off your posterior chain. Double tabata superman/planks are fun!

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WOD

"BADGER"
3 rounds for time:
30 squat cleans, 44/30kg
30 pullups
800m run

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Anyone up for Phyzz Yoga to make another appearance at the box soon?

Attention Athletes

For those attending the Lululemon Athletica x Foundation CrossFit Trunk Show on June 18th @ 7pm please let me know in the comments, email, text, or by pigeon post what pieces of gear you'd like to see that night.

Lookie here:

• Ladies clothing
• Gents clothing

design by Pao

Also, a bunch of people have been saying that they want to bring something to share. Let me know so we don't end up with 30 bottles of wine and 10 jars of almond butter (but I guess that could be a good or bad thing).

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May Foundations peoples:

If you have not received your Graduation certificate, please come see me and pick it up!

Congratulations and we're very proud to have you at our box!

Next week

Next week will be "Silent Week". I want to hear heavy breathing, equipment clanking and banging, and a whole lotta yelling.

"Poor form in the gym is caused by insufficient yelling."

- Mark Rippetoe

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WOD

for time:
Run 5k or Row 5k

compare to 18MAR2010.

Map your own runs here.

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Our new INTENSIVE classes are skill sessions where we develop your proficiency on things like:

• POSE running
• the clean
• the jerk
• the snatch
• the back squat
• the press (and the entire series)
• the deadlift
• using athletic tape properly
• jumping
• yoga
• kettlebell work
• pullups and muscle-up progressions
• nutrition (Paleo, Zone, real foods, etc)
• basic kinesiology
• the odd lifts
• SMR (self myofascial release) / trigger point / foam rolling
• handstands, levers, other isometric holds
• high bar work
• tumbling
• jump rope tips and tricks
• stretching
• etc

Tonight's INTENSIVE class is Kettlebell cleans and snatches. Next week's INTENSIVES will be on the clean.

Newbloods

First off, CHECK OUT THE NEW SCHEDULE!

Make sure you all say hi to the June Foundations crew!

We are also adding a 12pm Foundations Make-Up class for those who can't make it in during the week. You must RSVP to attend (do so here).

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WOD

With a partner

for time:
250 wall ball shots, 20/14#

When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required shots are completed.

compare to 04MAR2010.

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Congratulations to everyone participating in the Summer Bodies Challenge: Look Good Naked. It is Week 5 (of 8) and the participants are seeing progress- some of in the form of better-fitting clothes, some by their weight, most by their physical appearances and energy levels. That and everyone is setting new records in WODs all the time.

Awesome.

This Memorial Day threw us off so we'll announce this week's winner tomorrow.

It's not too late to join either! Three weeks left of prizes and a limited-edition t-shirt come with the entrance fee. Inquire at the gym. Otherwise follow the blog and learn from experience!

Do. Epic. Shit.

Paolo carries a sandbag weighing as much he does (120#).

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WOD

5 rounds for time:
20 overhead kettlebell walking lunges 16/12kg
30 kettlebell swings 16/12kg

compare to 03FEB2010.

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What epic shit are you going to do today?

Eggs: the Ultimate Power Food

I love eggs. I know a bunch of you do too! What other food can you think of that can be a breakfast food, lunch, even dinner, and dessert? Almost every morning during the week, I've had scrambled eggs for breakfast. Sounds a little boring but it's easy to make, it's fast, healthy, and to be honest I'm not sure that I can get tired of eating them - though not a lot of people can say that for themselves, so here is a short list of different ways to have them.

• Scrambled
• Sunny side up
• Over easy
• Omelet
• Frittata
• Hard boiled
• Poached
• Quiche
• Egg salad
• Deviled
  
• ..in soup
• ..baked
• ..cooked in bacon grease
  

Like Margaret, I have been talking to my parents about diet and exercise and why certain (organic, free range, grass fed) foods are better than the norm. So this weekend I got my parents to 'commit' to a four week nutrition and exercise change, which I am really excited about, I even typed up a warm up, WOD for each day including rest days, and a cool down for them to follow. Throughout our conversation my mom said something about eating "too much" eggs and how it's bad for cholesterol. -_- Don't believe the myth! How much cholesterol in your diet can increase blood cholesterol but it will be different with each person, just like each person has a different eating and active lifestyle.

Brown Eggs vs. White Eggs

There is no huge difference between the two, however if it is organic, free range/cage free vs. grain fed there IS a difference. The difference between the brown eggs and white eggs is simply the color. A hen with red/brown feathers will lay brown eggs and a hen with white feathers will lay white eggs. Brown eggs are popular (and used) in restaurants because it's easier to spot the shell while preparing food. I read that the reason why the brown eggs are usually a bit more pricey than normal is because the chickens are fed more.... which I believe leads to what they are being fed. Just like meat - you've gotta keep an eye out on what the chickens are being fed. Free range chickens are like free range cows, grain fed chickens are like grain fed cows, so on and so forth. By the way, they sell these wonderful brown, cage free eggs at Costco - 18 for about $4!

Can you tell which egg is a fresh farm egg (free range) and which is the caged normal store bought egg?

Photo by YourNutritionista

Memorial Day 2010

We will have class today at 12pm, 5:30pm and 6:30pm.


Our new schedule starts tomorrow.

May Graduation

Congratulations to the May 2010 Foundations Program! We hope you've seen great improvement within yourself in the past month and can't wait to have you in our regular classes.

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WOD

"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps

compare to 12MAR2010.

You will be personally rolled out before the workout. With all the recent POSE drills and jumping workouts, you will all have really, really, really tight lower legs.

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Speaking of classes, we are altering the schedule starting this coming Tuesday:

We will be open this coming Memorial Day, Monday the 31st, for the following class times:

• 12pm
• 5:30pm
• 6:30pm

Register for the CFT this Saturday

Tomorrow is the last day to register for the CrossFit Total on Saturday. Email andrew@foundationcrossfit.com to reserve your spot and to announce your opening lifts.

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Who else would be interested in a Lululemon Trunk Show? The crew at the Pacific Place Lululemon Athletica store are coming by with a bunch of their merch to sell on Friday, June 18th. I'll bring some wine and hor d'oeuvres. You'll bring your credit cards, debit cards and cold hard cash. We'll all have a grand ol' time.

I built up a good amount of interest on the facebook group, what about you blog readers?!

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WOD

"JERRY"
for time:
1 mile run
2k row
1 mile run

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How To Reboot Your Sleep Cycle and Get the Rest You Deserve - Lifehacker

Week 3 Winner

Danielle J. (our Member of the Month) is last week's winner of the Look Good Naked Challenge. She beat out Matt and two others who were tied for 2nd place!  This week's prize - a $50 gift certificate to Barrio or Purple Cafe:

The Recap:

• Week 1: J. A. Henckles chef's knife + bamboo cutting board, $30 value (Winner = Rebecca)
• Week 2: (10) Primal Pacs, $40 value (Winner = Rachel)
• Week 3: $50 gift certificate to Barrio/Purple Cafe (Winner = Danielle J.)

Have you noticed the value of the prizes keeps going up week after week? The stakes are getting higher, and we are increasing the prize values to get you even more motivated to win the weekly challenge. No prize will be less than the $30 registration fee, and we have more great prizes lined up as we move into the second half of the Challenge! This all leads up to our Grand Prize of one month of Unlimited CrossFit!

Also, we are just about to put in our order for our FCF Look Good Naked tshirts!

Ooh...hot stuff!

Keep up the fantastic work and maybe you'll be this week's winner!

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WOD

"GRACE"

for time:

30 clean & jerks, 61/44kg

compare to 30MAR2010.

CFT this weekend

We will have a CrossFit Total this weekend at the gym 11am. We are requiring everyone to "register" so that we have enough room for the lifters. Please email andrew@foundationcrossfit.com to reserve your spot if you haven't done so at the gym already.

Visitors are welcome, but the registration is still required!

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WOD

"LYNNE"

5 rounds for max reps:

bench press, BW

pullups

compare to 15APR2010.

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Who's your meat-man?

Happy, grazing cows at Thundering Hooves Farm, Walla Walla

You'd have to have been living in a hole for the last 5 or so years to not know that grass-fed beef is the newest craze in health food.  That's why I was surprised to recently be dining at a McCormick and Schmicks in Baltimore and see them proudly boast about their corn-fed beef.  Huh?  I suppose I appreciate their transparency.  I opted for the wild caught mahi mahi.

The idea of grass-fed meat is a simple one.  Cows are not supposed to eat corn or any grain for that matter.  They are supposed to eat grass.  They have 4 stomachs for a reason.  But corn makes cows fat fast... And that is very convenient for the meat industry.  Unfortunately cows raised on corn make us fat fast too.  Corn fed beef is extremely high in the Omega 6 fats that we definitely don't need more of.  Eating grass fed beef means you can take less fish oil... this will make Tyler very happy. 

For about a year now, I've only purchased meat that I know comes from a source that is grass-fed/pastured/humanely raised/wild caught/free-range (depending on the meat, of course).  It's harder initially because you actually have to think when you buy your food.  But it gets easier.

I'm just going to highlight two of my sources of grass-fed beef.  The first is Olsen Farms.  They sell at just about all the Seattle farmer's markets (even throughout the winter).  I've gotten to know the farmers and I trust the meat I buy from them.  Try their breakfast sausage and beef bacon.  They also sell lamb (yum!).

Knowing the people who raise the meat I eat is important to me.  I used to call him My Meat Man until my friends told me to stop cause it was creeping them out.

When I want to buy a lot of meat at once, I purchase from Thundering Hooves.  They are a family owned farm located in Walla Walla.  They deliver meat frequently to many locations in Seattle and offer $20 off your first purchase.  They also sell at PCC and many Seattle restaurants use Thundering Hooves beef and lamb.  They are a great option if you have a lot of freezer space.

It is my lifelong goal to make my parents healthier, so I dragged them on a tour of the Thundering Hooves farm this week.  It was fascinating.  I learned so much about the challenges and struggles that family owned businesses have to go through to provide humanely raised, organic, tasty pastured animals.  I could go into lots of details, but I will spare you and just show you a picture of my parents and me in front of the slaughter house, which we walked through.  I'm serious when I say it is a trailer!

Have you tried grass fed beef?  What do you think of it?  Where do you buy it?

Further reading:


Fitness Spotlight - As a statistician, the ugly graphs in this post drive me crazy - but still good quick comparisons

The Daily Green

Decoding Meat Labels - Sheena shared this article with me - thanks, Sheena!

New hours!

Our Memorial Day schedule on Monday, May 31st, will include only the following classes:

12pm, 5:30pm and 6:30pm.

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WOD

3 rounds for max reps:

1-minute intervals of

• Ring pushups
• Sledgehammer hits
• Kettlebell swings, 24/16kg
• Knees-to-elbows
• Double unders

Back squat warm-up!

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Our new schedule starts next Tuesday, June 1st:

Click to embiggen!

POSE!

By the way, tomorrow goes down RAIN OR SHINE.

POSE Tech's Mission Statement:

Bring to the worldwide running community the highest quality running education to reduce running related injuries and to increase the performance quality of running at all levels.

How are you guys holding up with all the post drills? Calves sore? Do you feel bouncier than normal? We will be providing more and more POSE Technique drills as summer gets closer. Who has a race coming up they want to train for?

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WOD

"FRAN"
21-15-9 reps for time:
thruster 44/30kg
pullups

compare to 25FEB2010.

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Racking the bar during the front squat portion of the thruster is usually efficient in everything but the thruster. Try keeping the bar in press position during the movement. It's more difficult to maintain, but it will save your wrists.

Do your wrists hurt after thrusters?

Saturday Details

"Donkey Kong Rodizio" this Saturday! Sign-up on the whiteboard.

Harbor Steps @ 10am.

1st & University Street

downtown Seattle

We'll meet at the middle level. 

Afterwards is lunch at Ipanema.

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WOD

skill development:
turkish get-ups
stiff-leg deadlifts

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Tony's in the gym until Tuesday! Come visit and say hello!

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!

Winner of Week 2

Our Look Good Naked Challenge has a winner for Week 2

Rachel!

Rachel wins ten 55g Primal Pacs (a $40 value)! Great work to everyone! Keep it up because we have some great prizes for the next couple of weeks.

"Donkey Kong Rodizio" this Saturday!

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WOD

Press 1-1-1-1-1

Finisher: Max L-sit x3

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What do you find more difficult- monostructural conditioning (running, rowing, jump roping), gymnastics (bodyweight), or weight lifting? Why?