Paleo Meet-up this Thursday

Those of you at the gym who strive to eat a paleo diet and those of you coming off the Summer Bodies Challenge should consider going to the Paleo Meet-up/Potluck this Thursday (7/8) at Golden Gardens.  There is an optional workout at 6pm provided by Ballard Barbell and Boxing Club.  Potluck starts at 6:45.

I'd be there, but I will be attending the Whole 9 Workshop at Crossfit Tacoma.

Get out and grill!  It's summertime!!!!

Challenge Winners!

The Summer Bodies Challenge came to a close on June 19th.  We want to thank everyone who participated in the Challenge - YOU made it a huge success.  Many of our athletes really changed the way they ate and reaped the benefits of a clean, minimally processed diet over the 7 weeks of the challenge.  We hope that, at a minimum, you learned some things about how you eat affects the way that you feel and perform.

First off - we neglected to mention that Erin T. won the last weekly award - a $100 Nike gift card!  Congrats, Erin!

Congratulations to our overall winners!  Rachel S. won the overall prize of one month of unlimited Crossfit classes.  Read Rachel's Challenge testimonial.  Not only did she lose weight and feel great, but she saw improvements in her performance at the gym - check out her newly acquired Rx'd pushups the next time you see her at the gym.

Matt T. (aka "Tank") ate a clean diet for 49 straight days - no cheats!  That's longer then Lent, people!  Tank was awarded the prize of most consistent and received a gift certificate for 5 weeks of organic produce delivery!

Tank and Rachel

Danielle J's food logs made me jealous.  You've seen her deadlift a million kilos, but damn!  The girl can cook, too!  Danielle kicked some serious ass during this challenge even with a trip to Vegas thrown in there.  She wins some select limited edition Foundation Crossfit apparel!

Jakob, Danielle and Jake

Jake P. gets the award for most beer consumed during the challenge - it was a tough prize to win, but Jake went after it with gusto.  Jakob P. EASILY won the award of most larabars consumed during the challenge.  When I asked him what "larabars plural" meant in his food log, he said without skipping a beat, "oh - maybe 12 a day."

Seven weeks is a long time to log your food everyday and we'd like to acknowledge the 12 athletes who managed to do it every day of the challenge!  Those are Jakob P, Alina, Brian T, Danielle J, Erin T, Jake P, Laura S, Mark B, Matt T (aka "Tank" - I'm pushing this nickname hard), Olga S, Paolo, Rachel S.

Additionally, special recognition goes to EVERYBODY who joined the Challenge in the first place. For many, just the decision of joining the Challenge was a huge step in the right direction - you made a goal to be more cognizant of what you put into your body. If you made it most of the way or even part of the way, congratulations to you for making a positive effort in your nutrition!

There was a lot to be learned from all the Challenge participants.  Here are some examples:

• People CAN change their coffee habits (Laura)
• Smoked salmon makes an awesome breakfast (Tyler)
• There is a drink called a "horny monkey" (Erin)
• People can go 30 days without a rest day - not recommended (Brian)
• Everytime you think he's dropped out of the challenge, he will surprise you (Mark)

I'd like to extend a HUGE thank you to Tony for making this all happen.  He was the man behind the Challenge website and the prizes.  Without him this Challenge would never have gone so smoothly.  Sheena was also an integral part of this challenge. Additionally, a huge thanks to Andrew, who was, as always, the glue that held it all together.

Until next time!

Intensive Classes

Our INTENSIVES are hour-long sessions where we improve your proficiency in a specific skill or learn more about a specific subject. These classes occur three times a week (same subject each class): Tuesday at 6:30pm, Thursday at 10am and 6:30pm. We will post the subject on the Friday before.

The entire month of July will be dedicated to basic and intermediate gymnastics (centering on tumbling).

This includes general "floor exercise" as well as still rings:

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WOD

"NUTTS"
for time:
10 handstand pushups
15 deadlifts, 115/81kg
25 box jumps, 30/20"
50 pullups
100 wall ball, 20/14#
200 double unders
400m run, 20/15kg

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Gymnastics At Age 69 - RossTraining.com

This is awesome. If this guy can do these movements at 69 years old, you better bet your ass that YOU can do them now with some proper training.

Happy Independence Day!

The crew at FCF would like to wish you and yours a fun, relaxing and safe Fouth of July weekend!

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We will be running a normal schedule come Monday. Expect a Hero WOD, like "NUTTZ".

CrossFit Classes:

• 6am
• 9am
• 12pm
• 4:30pm
• 5:30pm
• 7:30pm

Foundations (Class #1)

• 7am
• 10am
• 6:30pm

See you then!

What happened to sunny weather?

Is it summer yet? As soon as it gets nicer outside, we'll get back to doing workouts at the park.

FOUNDATIONS for July starts this Monday! We have about 20 new athletes to welcome and about 4 more spots left. Contact us if you want to jump in before the session starts!

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WOD

"ROXANNE"
21-15-9 reps for time:
pull ups
burpees
kb swing 24/16kg
box jumps 24/20"
push press 44/30kg

compare to 10MAR2008.

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In your opinion, what's worse: top-to-top tabata pushups or bottom-to-bottom tabata squats?

Happy Birthday!

Today we celebrate Sheena's and Adrian's birthdays! Enjoy your special workout on your special day.

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WOD

for time:
500m row
50 pushups
50 situps
500m row
30 pushups
30 situps
500m row
20 pushups
20 situps

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Is anyone noticing a difference in your shoulder mobility with all the torturous work we've been doing on you?

Short term pain, long term pleasure. (Besides, it's fun!)

Barbell Hell

Question: How much fun can you have with barbell and some bumps?

Answer: Tons! Just look at one of the many calm faces the barbell can cause:

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WOD

5 rounds for time:
15 deadlifts
12 hang power cleans
9 front squats
6 push jerks

The workout calls for a 60/44kg bar.

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Do you own (and use) a reusable water bottle? Do you use a coffee tumbler? What about the newer cold beverage tumblers?

Restaurant Recycle or Compost Deadline Approaches - King 5 News

Floor Press

The floor press started before the bench press! The bench press was invented during the mid 19th century, but before that athletes would floor press for strength in this range of motion.

1) Dumbbell Floor Press

Benching pressing with dumbbells but the lifter should be lying on the floor rather than on a bench while pressing the dumbbells) To perform this movement, lay on the floor, have a partner hand you two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.

2) Barbell Floor Press

Get under the bar with your shoulder blades together and shrugged into your traps. Tuck the elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.

FLOOR PRESS STYLE 1: Legs straight

overstockhealth.com

When you floor press with your legs straight in front, you will be able to floor press WAY LESS weight than what you would be able to bench press. When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.

FLOOR PRESS STYLE 2: Arched back

John, FCF 1.0

The second style of floor pressing is lying on floor with your knees bent. By keeping your knees bent, the floor press then becomes more like a "decline bench press," depending on how much the bencher arches.

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WOD

floor press 5-5-5

bottom-to-bottom tabata squats

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Do you prefer pressing on your back (bench press, floor press) or standing (press, push press, push jerk)?

An update!

We've been so busy since Tony visited that we've neglected the blog! )=

In the meantime, we've made the gym a lot nicer (=

All previous posts will be accounted for. Sit tight.

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WOD

"Pukie Brewster"
for time:
150 burpees

compare to 03MAY2010.

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The Carrot Train to Crazytown - Whole9

Turkish Get-Up

Quite possibly the single greatest movement for shoulder rehab and improving strength and stability in the shoulder joint.

Maintaining the shoulder in an isometric contraction through a large range of motion, plus the major muscle groups, small stabilizing muscles, tendons and ligaments, will all be significantly strengthened.

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WOD

4 rounds for time
12 turkish get-ups 16/12kg
run 400m

compare to 06JAN2010

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Try the TGU at home- if you have a backpack or a purse you can make it heavy by filling it up and then try a couple. How big and awkward can you go?

AB pre-SS

Winner gets a Primal Pac!

Summer Soltice Sans Summer

What the heck?

Where is my natural Vitamin D, gosh darnit!?  I thought by this time of year I could ditch my vitamin D supplements and get it from the good ol' sun - but alas, that is not the case.... yet.

If you don't already, you should consider taking a Vitamin D supplement.  Vitamin D is pretty essential and since we really only get it from the sun and we are all Seattleites, it might not be a bad idea to get it in supplement form.  Here are some of the things that Vitamin D does for us:

• In conjunction with Calcium and Vitamin A, it promotes bone strength and growth
• Is an essential player in the immune system
• Reduces systemic and chronic inflammation

Check out Mark's Daily Apple's several recent Vitamin D articles for more information.

• Deconstructing Vitamin D
• Vitamin D: Sun Exposure, Supplementation and Doses
• Vitamin D: Confounding Factors 

LGN Challenge = Done.

[Foundation CrossFit],


I want to say thank you so much for organizing this challenge. I know you were hesitant [in running the challenge], but it has totally been a revelation for me. I thought I was eating kind of Paleo before... but I guess not! I have NEVER lost weight and made gains in the gym like this. (I have lost a bit over 10 lbs in the 7 weeks and it is still coming off slowly.) It was HARD at first, but now feels maintainable. I never would have tried this hard without the challenge, but I feel so good about myself. That is worth SO MUCH.


We can chat more later.
R

Big thanks to Margaret and Sheena for making sure this challenge went well, as well as Paolo for all of the design work.

Congratulations goes to all of the athletes who participated and saw changes, regardless of how significant or minute. You all did an awesome job and we're very proud to have witnessed your progress!

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WOD

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

rest approximately 5 minutes

"KAREN"
for time:
150 wall ball shots, 20/14#

compare to 19FEB2010.

compare "ANNIE". compare "KAREN".

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Make sure you guys arrive about 5 minutes early to class now. We're going to make sure that the hour that you're in the box is quality time. Class starts when it is scheduled!

Where is the sun?!

It's mid-June- where's my Vitamin D source, Washington?

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WOD

Back squat 5-5-3-3-1-1

compare to 12MAY2010.

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Corn Is NOT a Vegetable - Mark's Daily Apple

Schedule this Friday

This coming Friday we will be running the WOD ("CINDY") every half hour beginning at 6am until 1:30pm and then 4pm to 6:30pm.

We will be having a party at the gym at 7pm. Everyone is welcome to come by- just bring something tasty to share!

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WOD

"HELEN"
3 rounds for time:
400m run
21 kb swings, 24/16kg
12 pullups

compare to 07MAY2010.

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How David Blaine held his breath for 17 minutes. Inspiring!

Week 6 of 7

Olga wins this week!

What is your secret to success?

I've really had to reevaluate my eating habits when the challenge began. I started to plan out my meals and grocery shopping, making sure I always cook enough to bring to lunch the next day and have a variety in my meals. Three years ago I lost close to 50 pounds on Weight Watchers and have been able to keep them off. I wasn't on Weight Watchers the whole time but after the initial weight loss, I was able to just take the basic concepts and adjust my lifestyle in a way that I can maintain. After this challenge, I feel that I can do the same and take the basic principles of the challenge and apply them to my life in a way that I can maintain.

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

I've discovered Just Mango Slices at Trader Joes that pretty much cure most cravings I have for sugar. As far as bread goes, its kind of weird because I've had a Starbucks eight grain roll almost every day for breakfast for the past 2 years. But since the challenge started I havent had it once. And I haven't even craved it. There have been days where I would say, ok I've been good all week so I'll have an eight grain roll on Saturday, and when Saturday rolls around I just feel too guilty and I don't want it. I don't really ever crave alcohol, red or white wine satisfies me. Also, since Andrew told me tequila comes from cactus and I can have unlimited amounts (just kidding!) I choose that over vodka. Coffee helps with chocolate cravings.

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

I have a few favorite go-to snacks... dried mangos, sunflower seeds, frozen cherries. As far as go-to meal, stir frying vegetables and sausage is easy and leaves leftovers... also the Primal Pacs are an even easier alternative when I don't have time to cook.

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

Bringing my own lunch and breakfast to work has been a huge change, as well as the meal planning. It's reassuring to know I have a lunch with me that is perfectly Paleo and I don't have to rack my brain for ideas on a healthy lunch I can buy. It also saves money! Also getting 7 hours of sleep per night is a huge change. This is the first time that I have consiously planned my evenings in order to get at least 7 hours each night.

Do you feel any different? If so, how?

I definitly feel more rested and energized. I don't have to try as hard to get myself out of bed at 5:30 am to go to yoga or CrossFit. I don't get too full, but I feel satisfied throughout the day and my body looks and feels more lean.

It really helps to have friends and a sort of community going through the same thing. Alina and I have struggled to come up with different diet plans for years, it seems like there are so many different philosophies on diet that it used to give me a headache just thinking about it. When Alina first brought up Paleo I was completely skeptical and could not imagine giving up potatoes, my eight grain rolls, or chocolate. But the challege was a perfect way to give it a try and I have found that it really works for me.

She wins an $80 gift card to SPUD!

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WOD

5 individually-timed rounds:
500m row

compare to 28APR2010.

Rest no less than 2 minutes, no longer than 6.

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Playing with the damper setting on a Concept 2 Rowing Erometer: Does it help?

Check out Concept 2's official site to see what they say about damper settings.

Reading Nutrition Labels

Attention newbies who are looking to make a lifestyle (nutrition) change: here's an easy way to read labels when grocery shopping in between the aisles. Don't pay so much attention to the amount of percentages of fat, sodium, sugar, cholesterol, etc. Look at the ingredients that is printed underneath. What's in the food you're about to eat? I've mentioned a couple rules from Michael Pollen's Food Rules book in past Tasty Tuesday blogs but one in particular comes to mind for this post - if a third grader can't pronounce it, don't eat it!

Article of the day brought to you by Fuel As Rx: Not So "Natural" Flavors. Read on to see what those words (i.e. saccharin, acesulfame potassium, carrageenan) mean and tell you what's really in the food.

Recipe time! Paleo 'Fried' Chicken & Strawberry Salad by Health Habits.



Strawberry Salad Recipe (Serves 4):

4 cups organic mixed greens
1 cup walnuts – toasted in hot dry saute pan ’til golden
1 cup organic strawberries – sliced

They have a recipe for aged balsamic vinaigrette but figured you could choose one of the ones Margaret suggested here.

'Fried' Chicken Recipe

Ingredients:
1 whole organic chicken portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
2 cups almond or nut meal
3 egg whites – whisked for 1 minute to lighten
1 tsp paprika
1/4 tsp salt
1/4 tsp pepper
olive oil spray

Directions:

Preheat oven to 420°F.

Arrange all the ingredients in a row in the following order: the chicken pieces, whisked whites with S&P and paprika added, breadcrumbs.
Begin by dipping the chicken pieces in the egg holding the chicken over the bowl for a few seconds after wards to let excess egg fall off and then coat in the breadcrumbs coating all sides. Pat the crumbs onto the pieces with clean hands to make sure it sticks. Lay on a foiled oven tray. This assembly line is a great time to get the kids involved!

Once all the pieces are crumbed spray liberally on all sides with the olive oil spray.

Pop in the oven for 20 -25 minutes approx until internal temp of 165°F and the crumbs are crispy and ‘fried’. That’s all there is to it!

No 7:30pm class this Friday

Making way for our Friday Fun Night:

• Lululemon Trunk Show
• LOOK GOOD NAKED Challenge Wrap Up Potluck
• New merchandise comes in! ($20 shirts, $50 sweatshirts)
• Tony's back up!

WORKOUTS WILL BEGIN AT THE TOP OF THE HOUR AND :30 AFTER THE HOUR FROM 6AM TO 2PM, then 4PM TO 6:30PM (last time to workout for the day).

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WOD

"FIGHT GONE BAD"

compare to 05APR2010.

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Are there any other class times that you want to see in our schedule?

Our athletes = The Best.

Rebecca will be absent from the gym as she'll be down south to help clean up the gulf coast.

Thanks for your help in these efforts!

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WOD

"Pao's Pow!"

24-18-12-6 reps for time:
chest-to-bar pullups
deadlift, BW
HSPU
double-squat wall ball, 20/14#

Tomorrow is Paolo's 24th! If y'all didn't already know, Pao is our in-house graphic designer. Most of the things you see come from ideas by me and Tony, but without Paolo's amazing work it would never see the light of day.

Thanks for everything and happy birthday Pao!

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Totally forgot to mention this when it happened, but back on April 12th, 2010 Cedric was able to touch his toe stretching his hammies. This was the first time he's ever been able to do it.

Congratulations dude.

New merch coming!

New merchandise will be available sometime next week.

Those in the LOOK GOOD NAKED challenge will receive their shirts Friday night (the 18th), which is also the Lululemon Trunk Show night! Invite your friends and fam- it should be a fun night and great way to end the challenge!

AB, Danielle and Herman are bringing wine and veggies. What say you?

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WOD

Press 3-3-3

1/2 "WINGMAN"

for time:
470m waiter's walk
20 burpee swings
30 pushups
40 situps
50 oh lunges
470m waiter's walk

You must carry a bumper (20/10kg) on your person the entire time.

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Ryan J. will be participating in the LIVESTRONG Challenge. Let's round up and help him reach his goal!

Hi Andrew,


I am riding in the Livestrong Challenge on June 20th. It is a 100 mile charity ride with all proceeds going to cancer research. It would be great if you and Foundation CrossFit would like to contribute something. The link is below:


https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=330114&supId=286612445


Thanks! I really appreciate your help.


Ryan Jarvis
Seattle University School of Law
Executive Editor, Seattle Journal for Social Justice
J.D. Candidate 2011

DONE!

Dear reader,

You can donate at least $10, can't you?

Gorilla Onesies

By pretending you're a Gorilla you will put your spine in the extension that we often ask for.

By pretending you're zipping up a big onesie (while holding a kettlebell or barbell) you will move that implement in the proper bar path.

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WOD

21-18-15-12-9-6 reps for time:
sumo-deadlift high-pull, 24/16kg
burpees

for time:
500m row

for time:
150 double unders

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How's the No Music week going so far? Does it make a difference in how you go through the WOD? Do you concentrate more or less?

Do you even notice?

Does it bother you that I get in the way when you warm up?!