PROGRAMMING

Foundation Barbell – Olympic Weightlifting, Week 4/4 PDF

Foundation Barbell – Powerlifting, Week 4/4 PDF

ARTICLES

+ CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare – Men’s Health
CrossFit Firms Up Games Changes, Announces Four New Sanctioned Events – Morning Chalk Up
+ A Stoic’s Key to Peace of Mind: Seneca on the Antidote to Anxiety – Brain Pickings

UPCOMING EVENTS

Our sponsored event with OUTwod is getting closer! Come sign up and represent Foundation CrossFit with a swolemate! The sooner you register, the sooner you can start fundraising!

Click either picture for more details!

RECOMMENDATIONS

Even though we had beautiful weather this past weekend, it’s going to turn gloomy at any moment. Be prepared for the cold and all the things that come with it in this week’s recs!

Getting sniffly? Need some nasal relief? Actually caught a cold? We need to open up and clean those nasal passages because we all take breathing well for granted. Enter saline solutions.

I used to use these packets and the bottle it came with while showering. Felt fantastic after.

Since becoming a father I’ve taken more of these bottles for personal use more than I would like to admit!

I’m pretty sure I’ve shared this before, but I was asked again on two separate occasions this past week. “How do you keep your shoes so clean?”

1. I don’t- I just clean them up after.
2. I have enough shoes for a descent rotation.

While you probably don’t like owning so many shoes, it’s nice to be able to protect them, especially in the elements:

If you absolutely can’t, cleaning them up is pretty easy with this cleaner:

the Chair Stretch

We hope that the last week introduced (or reintroduced) some potent mobility practices that you can hit before and after your workouts.

We’ll be retesting the NOT GRACE workout after an EMOM warmup, then testing your muscular stamina, and mental toughness within the week!

PROGRAMMING

Foundation Barbell: Powerlifting Cycle 3, October Block, Week 3 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 3 PDF

ARTICLES

+ Vitamin D Supplementation Don’t Improve Bone Health – CNN
+ Do You Need to Increase Your Carb Intake? – Chris Kresser
+ Foundation CrossFit Equipment For Sale (October 2018) – Foundation CrossFit
+ Beaumont Costales Files Class Action Lawsuit Against LaCroix Water – EIN News Desk

EVENTS

+ 10/27 – Armor Open Weightlifting Meet at Armor Athletics, Tacoma

+ 11/17 – OUTwod Power of Pride Seattle, sponsored by Foundation CrossFit/Rocket CrossFit/CrossFit Loft/FUELhouse Gym at FUELhouse

RECOMMENDATIONS

The weather is colder and you need to be responsible for your own nutrition. Enter THE INSTANT POT! Usually runs for about $100 so $20 off is nice.

This has replaced our slow cooker and rice cooker in our home. PLUS it does so many other things! Kalua pig/pulled pork in a handful of hours (vs an all-day cook), spaghetti squash from cut to plate in 10 minutes, and you can make cheesecakes?!

Nom Nom Paleo has some great recipes, there’s an awesome facebook group, one dedicated to Vietnamese cooking in the IP, and many dedicated blogs are popping up everyday.

These are the must-have accessories I’d recommend too:

1. Steamer Basket: for veggies and eggs!

2. Utensils: I cook with OXO silicone for everything.

3. Red Hawaiian Sea Salt: my absolute favorite (and most frequent go-to recipe) is Nom Nom Paleo’s Kalua Pig because the recipe is so simple, but you absolutely need this salt for the right flavor.

Don’t forget to add plenty of veggies! I usually play cabbage and carrots in the recipe at the end.

Sore from last week? Those situps and lunges got me!

PROGRAMMING

Click to embiggen!

Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF

ARTICLES

+ Why Eating Meat is Good For You – Chris Kresser
+ 16 CrossFit Athletes Over 50 Who Think Readers Digest is Full of Sh!t – Morning Chalk Up
+ Changes to 2019 Events, Publishes Quad Calendar – USA Weightlifting

RECOMMENDATIONS

Didn’t have any relevant conversations about stuff this week so here’s one I like

At home I enjoy making coffee through my AeroPress. It’s the closest thing to espresso (or cold brew) you can make if you have ground coffee/tea and hot water. No large machine necessary!

It’s superior to a french press for solo drinkers, and also fantastic for travel. The one thing I don’t like is that you use paper filters per use. Recently through Instagram I got to talking to one of the owners of Caffeine & Kilos and they mentioned that I should pickup a Fellow Prismo: it replaces the cap/filter portion of the AeroPress with a cleaner cap option and reusable stainless steel filter.

So good.

UPCOMING EVENTS

We’ll be sponsoring The OUTwod Power of Pride along with our friends at Rocket CrossFit, CrossFit LOFT, and FUELhouse Gym:

Check it out, save the date, call out a swole mate and register!

Robyn competed this past weekend at The 2018 Cascade Classic! Give her a high-five next time you bump into her.

PROGRAMMING

After the simplistic movements of last week, let’s reintroduce higher-level options with more opportunities and longer times to work.

This week also sees the beginning of a new programming block for both of our Foundation Barbell programs:

Olympic Weightlifting – Oct 2018 PDF

Powerlifting – Oct 2018 PDF

ARTICLES

+ A New World Marathon Record Almost Defies Description – The Atlantic
+ CrossFit Announces Four New Sanctioned Events, Expands Competition – Morning Chalk Up
+ Weightlifter Harrison Maurus’ 270kg Squat Is a Serious Nail Biter – BarBend

CFTS 18.1

CFTS 18.2

RECOMMENDATIONS

I rotate through a lot of different shoes and keeping them clean can sometimes be a challenge, especially in this line of work. I use Jason Markk cleaners, repellants, and even their insoles for many of my CrossFit shoes.

For those with weak/rehabbing wrists: you should wear supportive gear. I’m not a fan of the full fabric style (where you tension it by twisting) because it’s too aggressive on tightness. I’m also not a fan of the neoprene or Rogue-style wraps because they’re too flexible. Fortunately for me there’s a middle ground: the Rocktape Wrist Wraps. Co-developed by Jason Khalipa he devised a literal half-way between the two style I mentioned above. I use these only when my wrist isn’t feeling confident.

Calluses! They’re the one thing you’re going to have to go through here in CrossFit because we use our hands to hold onto many different things. That said you don’t have to live with rough hands if you take care of them. I was gifted a SandBar at the gym and it’s great because it emulates the pullup bar or a barbell, allowing you into the areas and corners of your hand a pumice stone or other “cheese-grater” types cannot.

UPCOMING EVENTS

We’re sponsoring POWER OF PRIDE by OUTwod, Saturday, November 17th at FUELhouse in Fremont.It’s a partner competition to raise money for a LGBTQ+ organization. Click here or the picture for more details!

PROGRAMMING

Here’s the agenda for the week!

Foundation Barbell – Powerlifting, Week 4: Realization Week PDF

Foundation Barbell – Olympic Weightlifting, Week 4: Max Week PDF

ARTICLES

+ From Work to Workout: The Best Gym Bags with Shoe Compartments – Carryology
+ Overhead Squat Ultimate Guide – BarBend
+ Peppercorn-Crusted Roast Beef – Crowd Cow

RECOMMENDATIONS

Weather is about to change! For some people in Seattle, that means getting warm prior to workouts might be more difficult. Knee sleeves do more than just heat up the knee joint: they act as shin protectors for deadlifts, pulls, and rope climbs!

Also with the cooling of the weather more people enjoy running outdoors in these milder temperatures. These insoles teach you to strike in the middle of the foot more often.

I’ve seen a similar product popping up in more circles in social media for those with tight ankles. Here’s the supplemental addition to your shoe to change up how you move!

The second-ever CrossFit Games champion, and fitness personality Jason Khalipa has released a book!

 

We’re going to have guest coach Chelsea coming in to help with the classes at FCF.

Chelsea is a Level 3 CrossFit Trainer and has been around the Seattle CrossFit community for a very long time and plans to open a CrossFit Affiliate in the White Center neighborhood of Seattle in the near future. Follow her on instagram here to see all the cool stuff she’s doing.

She’ll be on in the evening classes on Friday and CompEx on Saturday morning!

Coach Sarah and Colin finally welcomed their baby into the world on Monday, sharing a birthday with Coach Andrew! From the new mama bear:

Colin and I welcomed our baby girl into the world last night!

Leta (pronounced lee-tah) Dean Bleckner was born at 9:34pm, 6 lbs 10.8oz and 19.25 inches long. She came out with her eyes open and pooping!

Labor was long and the hardest thing I’ve ever done, but pushing was a breeze 😉

Thank you all for your love and support 💕

We wish them much happiness with the growth of the family and hope to see them back in FCF soon!