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.

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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.

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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.

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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.

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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

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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! 

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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.

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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.

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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!

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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!

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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.