2 Weeks Left For the SRTWC!

Sheena's Corner

Ah, the Tasty Tuesday before Christmas! I hope you all have a wonderful time spent with family & friends this season. Once Friday passes, New Years will be just around the corner. What are your fitness/nutrition resolutions or goals for the year 2010?

Here's something to consider: intermittent fasting, or IF.

From Fitness Spotlight:

For those that may not be familiar to the term, intermittent fasting is just taking times of fast (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below). Benefits include improving insulin resistance (which you will hear alot about as being the #1 key marker in so many health factors including weight loss, muscle gain, performance, recovery, anti-ageing and disease prevention) and giving the body a chance to do some internal cleaning (or housework), which can lead to improved immune function and overall health.

READ THE REST HERE.

Usually I am a bit skeptical about any type of fasting - I love food way too much, but earlier this year when FCF held the Get Right For Summer Challenge Andrew V. suggested that I try it out since I had been skipping out on breakfast (whoops! I was working a 9-5 job and getting up early was rough hehe.. wait, no excuses!!). I blogged my sleep, nutrition, and workouts and noted what days I decided to IF. Since it was new to me I tried it out 2x/week then gradually moved to 3x/week once my body got used to it. Results showed quickly and I was convinced it worked. This will greatly benefit people who want to LEAN out and/or detox. Andrew B. says that you should always try Paleo and/or Zone before going on an IF stint. He says it's a difficult and can possibly negate progress if done incorrectly. But I guess that goes with any nutritional plan!

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WOD

"FRAN"

21-15-9 reps for time:

thrusters 45kg/30kg

pullups

I want you all to know my stance on the thruster:

(this is NOT work/family safe)

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QOD

After the grand opening, would you be ready for a Paleo challenge? We'd have everyone throw money into a pot and the winners (one lady, one gentleman) would split the pot and receive a free unlimited month. I would break down some semi-finalists and then you would all vote for the winners. Sound good? Who's up for it?

Two weeks to 2010

We are in the home stretch of the Stay Right Through Winter Challenge! How are you holding up?

You guys have been hitting it hard in the gym and I'm so proud to see the progress that's being made. Jason's squatting deeper, Margaret is still showing off with all the one-hand/one-arm modifications, Cedric, Brian, Max and Andrew V. are becoming firebreathers. Not to mention that our new folk like Grace, Connor, Chad and Michelle are learning fast and putting up those heavy weights!  Oh yeah, and 90% of all our members have double-unders.

Sheena's slight pike

Keep it up! The new year's right around the corner. I have a new board that will go up. You're all going to write what you plan to accomplish in your health & fitness in 2010.

LET'S GO!

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WOD

"CINDY"
amrap in 20 min:
5 pullups
10 pushups
15 squats

compare to 26NOV2009.

Nate

Make sure to get full range of motion per exercise: arms at full extension to chin above bar for pullups, stiff body moving from chest, thighs and hips on ground to full extension of arms for pushups, and standing as tall as possible lowering yourself until crease of the hip drops below the top of the knee with a straight back and heels down for the squat.  Quality, not quantity.

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AOD

"30 Lessons From My First 30 Years"
by Scott Kustes, Fitness Spotlight

1. Discussing nutrition in social gatherings is akin to discussing politics or religion. People identify closely with their food.
2. Don’t neglect your health and fitness to pursue monetary success.
3. If you’re in a bad situation (be that job, relationship, or otherwise), first take steps to fix it. If it’s beyond repair, do whatever it takes to get out of it. Life is too short to be miserable.
4. Maintain a few close friendships. I’d rather have 2 or 3 close friends than 50 mere acquaintances.
5. On that note, relationships (with friends and significant others) come and go. People change and grow. Enjoy the time you have with people and let it go when the costs to maintain it outweigh the benefits. Practice non-attachment. Read “The Way To Love” by Anthony De Mello.
6. Apologize quickly. Forgive quickly.
7. Let it go. It’s probably not worth dwelling on.
8. Call your mom.
9. Don’t let anyone crap on your dreams…most people are offended if you want to follow a different path (even if you aren’t an asshole about it). And don’t be an asshole about other people’s dreams either.
10. You make your bed, you lie in it. I’m not talking about sleeping.

READ THE REST HERE.

Tomorrow's 12 Days of CrossFit @ CFSeattle

They have classes scheduled at 6am, 7am, 9am, 12pm, 4pm, 5pm and 6pm. They have a potluck scheduled for 7pm, so if you're planning to attend that please bring something to share. Drop-in fee is $20. If you can, support local biz and buy a shirt since they're hosting this amazing WOD. We're going to bring a crew in the later classes (4pm, 5pm, 6pm) so no evening classes tomorrow. Let me know if you want to join in!

Like an AT&T commercial: "More bars in more places.. FCF"

View pictures from 2007 here. Or 2008 here.

Still improving

Ikea got nothing on Brady and me! We built it from scratch in just 4 hours (plus two coffee breaks): we planted seeds, grew a tree, made some 1'x8' planks and constructed the following:

Now we have a dedicated place for all your belongings: bags, clothes, water bottles, cellphones & keys, shoes, etc. We might paint it later down the line, add hooks for jackets. Awesome. The top of the entire cubby/shelf system will be known as the Lost & Found section. Make sure you check it everytime you misplace something. I'll be donating abandoned items every month or so.

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WOD

"DIANE"

21-15-9 reps for time:

deadlift 103kg/72kg

handstand pushups

Keep your form on the deadlift and do your best to not Quasimodo it. Scale using the appropriate DL weight. You may substitute any type of pushup, assisted HSPU (band, elevated pike), handstand holds, handstand negatives, headstands, etc. for the HSPUs.

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QOD:

Our Grand Opening is scheduled for January 31st, 2010. The festivities begin at 11am and 4pm. Expect a social hour/meet & greet, Introduction to CrossFit, workout demo, Q&A, potluck and raffle at each start time. We will also have other local business affiliates on hand! Full details will be up on Monday.

Will you be attending? Are you spreading the word?

Graduated!

Big congratulations to Grace, Connor, Miche and Eric for participating and completing our very first Foundations (On-Ramp) program. Were the classes full of information? Did you learn a lot? Do you feel good about joining in on our normal classes? Can I ask enough questions?

Grace and Connor: so eloquent

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WOD

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



Remember the progression for the double-under:

1. High cadence singles
2. Low cadence singles with higher jump and a slight pike
3. Quick twist of wrists

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AOD/QOD:

CrossFit: Total Solution or Dangerous Waste of Time? - World's Toughest Workouts

What do you think? If you train with us, you obviously believe in our methodology. You believe in moving larger loads, longer distances faster. You believe in variance, in functionality, and intensity.

We know that safety is paramount to our training. Mechanics, consistency, THEN (relative) intensity. 

I can't speak for all of the affiliates. Our CrossFit gym is not a hardcore fitness cult. We do not condone working so hard that you throw up (but you'll definitely sweat and grunt!). No one here is training for the Olympics so we're not overly serious about things, nor do we take everything Coach says as gospel. We have fun. We smile and laugh when we work on skills. We go through workouts as a team and encourage each other the entire way to make a better us. We'll joke about how tall and lanky Max and Jake are, how Mikey has the ugliest workout faces, and how Mike S. is Mr. Universe.

Mikey

Mr. Universe

We have a community of people who want healthier and more active lifestyles. We know that it's a lifelong pursuit and not a quick fix. If it's easy it's sleazy. Our members are champions in their own rights: we work hard for ourselves daily. Muhammed Ali had a great quote:

Champions aren't made in the gym. Champions are made from what they have deep inside them- a desire, a dream, a vision. They have the skill and the will. But the will must be stronger than the skill.

Everyone at Foundation CrossFit has a desire, a dream, a vision. We're building both our skills and our wills each and every workout.

CrossFit is safe, efficient, and fun, and our way of reaching our goals.

Food drive is on!

Thank you to those who have brought in items for the food drive so far this week. Continue to bring in anything you can, it helps a great amount!

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Sheena's Corner

Lately my sweet tooth has been acting up. I've been craving for some kind of dessert the past couple of days. Of course, I've turned to buying some fruit to fill the craving but since the holidays are just around the corner. I'm sure you all will be attending a couple, if not few, holiday parties. Nate suggested a simple fruit salad to fulfill a sweet craving but why not throw something together to share at those holiday parties? Here is a recipe swiped from Paleo Food Recipes on how to make a "healthy" peach cake...... ok, it's not cake but that's the name of it. No baking required!

Paradise Peach Cake
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1/2 cup pecans
5 peaches
1/2 cup chopped dried pineapple
3/4 cup chopped fresh pineapple
1/2 teaspoon apple pie spice 
1/2 teaspoon cinnamon 
2/3 cup pitted soft dates, such as Med-Jool
11/2 cup fresh berries for garnish 
1 (9") Almond-Pecan Pie Crust 

**Almond-Pecan Pie Crust

1 cup almonds
1/2 cup pecans
1/3 cup chopped pitted soft dates
3 tablespoons water
-- instructions for pie crust here

Instructions

In a small bowl, cover pecans with water and soak for 8 to 12 hours.  
Drain and rinse. Set aside.  
Peel and halve peaches, reserving skin.  
Remove pit and thinly slice flesh. Set aside.  
In a food processor or blender, blend peach skin with pecans, dried and fresh pineapple,spices and dates.  
In pie shell, layer 1/2 of peach slices in a fanned spiral (optional).  
Evenly spread 1/2 of pineapple mixture over peach slices.  
Repeat with remaining peach slices and pineapple mixture.  
Garnish with fresh berries of your choice.  
Serve immediately or refrigerate and serve chilled.  

Maybe I'll try this to bring for the upcoming FCF Holiday Party on Saturday, January 2nd. Hope everyone is holding up with the Stay Right Through Winter Challenge so far. Keep up the great work! :)

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WOD

skill work: L-sit progressions (from support, from hang), handstands & headstands

tabata kb swings, 24kg/16kg
tabata knees-to-elbows
tabata row (calories)
tabata box jumps
tabata handstands

Nate, Adrian, Max

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QOD

What do you think about all the recent changes to Foundation CrossFit? Excited about the new equipment purchases? What other improvements would you suggest to help us build out your favorite place to work out? Reply in the comments, or email us at info@foundationcrossfit.com!

"100 Is the New 60" from Urban CrossFit




Very impressive, Mrs. UCF. Ladies- you should now have a new goal!

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WOD

Back squat 5-5-5

21-18-15-12-9-6 reps for time:
push press, 40kg/30kg
pullup

Rest a minimum five minutes after your last set of back squats. Jump hard on your push presses and remember to keep your legs straight after the initial dip. This is not the push jerk. Bear crawls for those not knowing the difference already! (=

Congrats to Mike (aka Mr. Universe) for getting a 300+ lbs back squat. His CFT is almost over 1000.

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QOD

Have you brought anything in for our Food Drive yet? We're looking good. If everyone brings at least one item, we'll be doing great. Planning to drop something off?

The Lakewood 4

From Rainier CrossFit:

... 

Why? To come together as a community of CrossFitters to honor Sergeant Mark Renninger, Officers Tina Griswold, Greg Richards, and Ronnie Owens. To show our support, say thank you, and raise money for the families. Each of these 4 individuals were our friends, co-workers, and mentors.

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WOD

Lakewood 4 Memorial

for time:

800m run

23 burpee pull ups (*Mark)

101 box jumps (*Tina)

400m run backwards

121 push ups (*Ronnie)

135 situps (*Greg)

800m Run

9 ground-to-overhead (Number of kids left behind)

*Badge Number

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Read their biographies here at the Seattle Times.

Donations to their families can be made here.

"The only way to win is to do more work faster"

The 2010 CrossFit Games official site is up.

courtesy CrossFit.com

Washington State Sectional: February 27-28
Evergreen State Fairgrounds, Monroe, Washington.
Regional Seeds: 20 men, 20 women

Northwest Regional: May 15-16
110 9th Avenue SW, Puyallup, WA 98371
Washington, Oregon, Idaho, Nevada, Utah, Alaska
CrossFit Games Seeds: 3 men, 3 women

Should be a good one.

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WOD

"CHRISTINE"

3 rds for time:
500m row
12 deadlifts, BW
21 box jumps, 24"/20"

When you tire remember the five steps to the deadlift:

1. Stance
2. Grip
3. Shins
4. Chest
5. LIFT!

Row hard. Jump high and consistently.

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AOD:

The CrossFit Journal* is preparing to release plenty of footage from the 2009 CrossFit Games. Here are some great displays of what happened.

"The pain passes, but the beauty remains" - Renoir

"People don't lack strength, they lack will." - Hugo

*Don't have a subscription? Get one for Christmas!

Two Thousand and Ten

We have plenty of things ready for y'all come 2010. A holiday party, a New Years challenge, a Grand Opening, new toys and plenty of new skills to put in your toolbox.

We're evolving the way you train.

Crystal + double dutch

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WOD

Press 5-5-5-5-5

5 min rest

3 rds:
500m row
1 min rest

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QOD:

How are you doing on the STAY RIGHT THROUGH WINTER Challenge so far?

Fat Loss:

• Are you using The Zone, Paleo or IF? Or maybe even a combination?
• Have you tried any of the recipes we've shared? Do you have any to share?
• Have you seen any improvement? If so, what?

Muscle Gain:

• How's the nutrition going? Eating until you feel like you're about to chuck and then some? Or are you doing the GOMAD aka Squats & Milk program?
• Growth only happens when you rest. Are you resting enough?
• Have you seen any weight gain? How much?

Performance:

• Are your energy levels increasing?
• Are your recovery periods faster?
• What WODs have you PRed in since starting?

and for everyone:

• How often are you working out? How many of those times are you at FCF?