Happy Friday Eve!

We’re finishing up our five-week nutrition challenge this week. You guys have put in a lot of hard work, dedication, and time into these last five weeks so you should be PROUD! Your will power, strength, and changes you’ve seen are the best reward after participating in a challenge like this and it should be enough. Try not to reward yourself with ALL of the things (“treats”) you omitted during the challenge.

Here are some tips and advice on how to ease back into non-challenge life, from our staff:

  • If you eliminated items and are feeling amazing, be deliberate with the reintroduction of those items (one item per 3rd day is recommended) to see how the body reacts to those items. Now is not the time to binge on “cravings” – Jessie
  • Think about all the things you can eat that make you feel great! Feel free to have the things you deliberately skipped during the challenge, but keep it to a single day of the week, see how it feels, then honestly figure out if it’s good for you. You may feel like sh!t with those not-so-clean choices. – Andrew
  • Don’t completely quit! You’ve set up new habits for prepping meals. You’ve probably saved some money not eating out. Continue the habit. Maybe instead of prepping for 5 days in the week, prep for three and be open to other options the other two. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue. – Sheena
  • Our Nutrition Challenge is an effort to change the way people think about food, so the best way to “end” the challenge is to continue to live it and not treat it as a defined timeframe. – Tony
  • Pick one or two changes to adopt long term. I found that after each whole30/nutrition challenge, adhering to all the rules was too big of an expectation. But continuing on with a few nutrition modifications (ie lettuce shells instead of corn/flour tortillas for tacos) is much more realistic and manageable. – Sarah

Robyn is fired up for the 2017 American Masters weightlifting competition in Savannah, GA!

She will be lifting 8am PT (11am EST) tomorrow, Friday 11/10 — watch the livestream HERE.

Good luck Robyn!!


We’re in the last week of our nutrition challenge! If you’ve been participating, has the time flown by or has it felt really slow? Either way, we’re rooting for you to finish strong this last week.

Some tips on finishing out strong:
-Don’t count down the days until it’s over!
-Finish out your meals and continue to meal prep.
-Come up with a plan for what is to happen when it is over. (More tips on this later this week)
-Remember that nutrition is fuel for your body to perform well, to sleep well, and to recover well.

Leah, Andrea, Jon on Halloween – if you eat a donut after 5 weeks of no sugar or carbs, you might feel like Leah — a zombie!

Get ready to retest some workouts you did at the beginning of the challenge!

Participant Favorite Recipes:
Camree: Kalua Pork – Michelle Tam, Nom Nom Paleo
Sarah: Cashew Beef – Mark Sisson, The Keto Reset Diet
Robyn: Night time smoothie// Casen chocolate protein powder, raspberries, banana, and 1 tablespoon of peanut butter.
Amy: homemade bone broth// roast beef bones, oxtail, celery, carrot, garlic, leeks, lemongrass, onions -> big pot of water with salt, fish sauce, turmeric, and pepper – simmer till bones fall off!
Nasreen: stir fry because it’s easy!
Layne: Spicy Beef Stew – Ali Slagle
Lindsay: I’m loving all of the varieties of fall squash options right now. Toss with salt, pepper, and olive oil and bake at 400 degrees for 15-25 minutes or until fork-tender.
Alan: roasted veggies w/red onion
Anna: Whole30 buffalo chicken meatballs. It’s super easy and they cook pretty quickly. Perfect for football game cravings!


+ 5 Things You Need to Know Before Your First Competition – Steel S&C
+ FCF Winter Weightlifting Mock Meet – Foundation Barbell

CrossFit WOD for Thursday 11/9

for time:
100 double unders
40 deadlifts, 61/43kg
75 double unders
30 hang power cleans, 61/43kg
50 double unders
20 power snatches, 61/43kg

Post time to whiteboard!

HIIT WOD (Long Interval) – 12pm

– Yolk
– Stone
– 1 arm kb overhead
– Kb suitcase
– Farmers

5 Intervals. 3min on / 1min off:
Start with 15 cal row or 10 cal AB
– then –
Accumulate 100 Sandbag Thrusters
– then –
Accumulate 50 T2B


Dirty D’s Yoga

HIIT WOD (Long Interval) – 5:30pm


Hugh M doing banded pull aparts during our Powerlifting classes


+ The Importance of Accessory Work – Juggernaut Training

CrossFit WOD for Wednesday 11/8

AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side

Post score to whiteboard.

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat

jerk grip push press, split squat/side, twisting situps

Powerlifting WOD – Week 6/7, Day 2/4

box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

FCF at Kris Streeter’s stand up at The Highline this past Sunday night


+ CrossFit Games 2017 – Placements Infographic – imgur

CrossFit WOD for Tuesday 11/7

6 rounds for time:
50 double unders
40′ bear crawl
30 kettlebell SDHP, 32/24kg

Post time to whiteboard!

CompEx WOD – 6am

EMOM for 21 minutes:
– 3 strict muscle-ups
– 4 squat clean & jerks
– 5 HSPU

AMRAP in 7 minutes:
35 double unders
7 kettlebell overhead squats, 24/16kg

HIIT Class WOD – 12pm

Short Interval

:30 on/:10 off x 3
hi/lo plank
Side plank, L
side-to-side/archer pushups
Side plank, R
Russian twists

:40/:20 for 10:00
5 ladders
10 speed skater squats/side
15 mb squat thrust + wall chest pass

:45/:15 for 10:00
30 MB toe taps
20 MB s2s crunches
10 MB over-the-shoulder

HIIT Class WOD – 5:30pm

Kettlebell Rx Mobility

1)Waves- as a circled group
A) everyone holds hollow body
-one person at a time v-ups
10 rounds
B) everyone toe taps
-one person at a time burpees
10 rounds
C) everyone holds a bottom of squat
-one person stands at a time
10 rounds
Repeat ABC

2) Partner Work with Dynaball

4 rounds
1:00 side passes
1:00 sit-up throws
1:00 lunges with throws
1:00 rest

Gymnastics Strength WOD

10-to-1 pullups/dips or half-reps muscle-ups

banded skills


Foundations 10 WOD

EMOM for 15 minutes: 3-position pause snatch

The year is quickly coming to an end and the Olympic Weightlifting program is looking to close it out with an exhibition of everyone’s hard work in an in-house weightlifting meet!

The next cycle which starts today, Monday November 6th, will run for four weeks and will finish on Saturday, December 2nd. Why not retest and see if you’ve progressed? This will be the last weightlifting cycle until January.

Everyone and anyone is able to participate in the mock meet. We will run it like an actual competition: you will have an opportunity to warm up to THREE ATTEMPTS to hit new PR’s in the snatch and then the clean & jerk in a competition format, without the pressure of performing in front of strangers.

Coaches Adrian and Andrew along with some of the seasoned competitive weightlifters will be running the event and providing guidance for those participating. It will be a great opportunity to show off the results of all the hard work everyone has been putting in!

Register using the google form below:

It’ll also be cool because the International Weightlifting Federation World Championships will be going on that entire week (and weekend) so you’ll have some live inspiration (and possibly witness some world records) during your performance!

with Carl Paoli at the FreeStyle Connection Seminar

On the agenda this week:

CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!


+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

We’re approaching the end of week 4 which means we have one week left of our challenge! Keep it up everybody!

Here is a fun new tool we got recently: Veggetti Spiral Veggie Slicer

It’s a small hand-held vegetable slicer and in comparison to the bigger version we previously had, it’s much easier to use and saves kitchen space! We haven’t used it for much veggies yet aside from zucchini. I love the quick access, quick cutting, and quick clean up. Plus the spiralized noodles that come from it are super fun.

Zucchini noodles! We set some aside to offer to Lily as well. Quick saute in the pan to add a little warmth and “cooked/crispy” texture with some olive oil + salt/pepper to taste (we omit that for Lily and just add the olive oil).

Zoodles, Marinara, Meatballs

Recipe for this quick meal:
– 2 zucchinis for noodles
– Dorot garlic*
– Dorot basil*
– sugar-free marinara in a jar or make your own! (we used two cans tomato puree with crushed tomato, diced onions, carrots, olive oil, green dried spices, and salt)
– meatballs: we used a package of ground beef with almond meal (as a binder) minced bell pepper and cooked in Kerrygold butter.

Use the veggetti to make your ‘zoodles’ and set aside. Set your pan to medium-high heat while you combine your seasoned beef with the minced bell peppers and almond meal into meatballs. Throw some butter on the pan before cooking, 5-8 minutes per side(s), making sure you rotate every so often. You can get a second pan going for the zoodles or save for later since it’s a quick saute. After the meatballs are done you can throw them in a pot with the marinara already on a low heat. Voila!

Looking forward to using the tool more often. I’m thinking of making some sweet potato curly “fries” or maybe even some regular potato “fries”.. I’m a sucker for those.

Happy weekend & happy meal prepping!


*fresh is always better, but these are really awesome when you’re cramped for time


Sean K

To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.


+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions


Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from.


CrossFit WOD for Thursday 11/2

Find out what a Powerlifting class is like today!

bench press 9×3 + accessories (kettlebell bench press, close-grip pushups, JM presses, tricep pushdowns, and standing barbell oblique crunches)

Post heaviest load to whiteboard!

HIIT Class WOD – 12pm

Joint Prep with Ido flow

6 min of:
50m sandbag carry
10 sandbag squats
50m sandbag carry
10 sandbag shoulder to overhead

Row Sprints
:50s slow/:10s sprint x 2
:40s slow/:20s sprint x 2
:30s slow/:30s sprint x 2
:20s slow/:40s sprint x 2
:10s slow/:50s sprint x 2

Breathing tempo 3251

HIIT Class WOD – 5:30pm

Movement patterns / stretches up the ramp

Workout 1) Fun w/ a Box

Side 1 – 7 incline push ups + 14 incline mountain climbers
Side 2 – 7 decline plank ups + 14 seated flutter kicks
Side 3 – 7 dips + 14 incline grasshoppers
Side 4 – 7 box jumps + 14 seated knee tucks

2 min cool down

Workout 2) Fun w/ a Ball

1 – slam ball
3 – slam ball sit ups
5 – seated slam ball presses
7 – slam ball squats
10 – slam ball toe taps
8 min EMOM

2 min cool down

Workout 3) Lungs and Abs

3 station shuttle run
10 seated russian twists
15 single unders
10 crunches
5min of work!