Andrew S, who competed at LIFT-O-MANIA this past Saturday

CrossFit WOD for Wednesday 2/12

4:00 to complete 10 snatches at 70%
3:00 to complete 4 snatches at 80%
2:00 to complete 2 snatches at 90%

then 100-200-300-400-500m row, with the 500m being a time trial.

Share snatch score (out of 16) and 500m time to whiteboard. Post-workout should involve foam rolling the lower back, then bar-in-trap for 2:00+ per side.

READ: Does Seattle Earn Its Place as 2nd Healthiest City in US? – MyNorthwest

Mobilizing after class

To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.

Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.

We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.

CrossFit WOD for Tuesday 2/11/2020

AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees

Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.

READ: The Story of Breakfast, Part 2 – CrossFit

Andrew’s Goals
I eat to fuel myself enough to stay active as a father to a toddler, fit enough as a strength & conditioning coach, and powerful enough to compete in Olympic Weightlifting. I want to be strong enough to avoid getting brittle as I get older, healthy enough to avoid metabolic disease.

Andrew’s Nutrition
I eat 4-6 times a day to make sure I keep my metabolism consistent, with my biggest meal coming in the evening on days I workout hard.

We try to eat fresh whole foods (more or less paleo), but still enjoy the benefits of food science for convenience and storage. I probably cook more than Sheena does, but we also have to provide food for our 3-year-old so sometimes we just eat whatever we make- generally Annie’s mac and cheese.

Proteins: I always tend to have ground beef in the freezer, canned tuna in the cupboard, and eggs in the fridge. Most of our fats come from whatever I cook with- Kerrygold butter, coconut oil, olive oil, and sesame oil. Carbs come from wherever we can get them! Carbs are many. Large sack of white rice always at the ready (we’re Filipino!), frozen broccoli, riced cauliflower, cherry tomatoes, bell peppers, and green beans ready to be nuked in a time crunch or when out of the fresh stuff. We get Imperfect Produce CSA boxes every other week, otherwise we’ll hit up a grocery/farmer’s market for whatever recipes we decided on. My favorite produce is probably spinach, scallions, yellow onions, spring mix, Braeburn apples (fight me), and bananas.

(In a later post we’ll be sharing what our staff puts on their grocery lists.)

I try my best to avoid all the sugary, fatty stuff- but it’s the best! If I’m shopping and I see something I usually grab a once-a-week treat: could be ice cream, a bag of chips, a couple of sleeves of cookies, etc. Fortunately I do well with carbs metabolically so it’s been easy for me to “stay in shape” even when I’m eating like crap.

Andrew’s Favorites
I drink at least one Zevia (zero-calorie soda) a day. I have a ton of favorite recipes: pastel de papa, primalaya, and sinigang– basically everything I share on the blog is good too- find them here. Favorite meal is scrambled eggs or a breakfast sandwich (croissant + egg + ham + mayo). Favorite kryptonite is Chili Cheese Fritos or shortbread cookies.

Andrew’s Typical Day
When I wake I’ll try to crush as much water as possible to get the systems going. Some mornings I workout, and that’s generally on an empty stomach. Pre-workout or BCAAs or coffee if I need a lifeline. First meal usually includes a combo of eggs and butter, greens if I have them handy. Coffee. Will try to snack on some protein/fruit/or nuts in the mid-morning if my coffee wasn’t a latte. Lunch is usually heavier on carbs if I have my daughter (I just share), otherwise I’ll try to have a protein and greens. Another coffee or snack in the afternoon when I start coaching at FCF. If I workout in the evening I’ll try to supplement with a protein shake before I have a dinner that looks like lunch (protein, greens, carbs, all cooked in fat).

Andrew’s Hydration & Sleep
I’ve done way better in 2020 about my hydration so check out my journal for that- I don’t include my coffee or Zevias. I also suck at sleep- maybe average 4-6 hours daily.

Nutrition, Health, and Training Thoughts
How you fuel your body determines how your body performs and looks. It’s all connected and as an athlete in the gym who works really hard at completing your given exercises, why aren’t you as disciplined with your food intake?

CrossFit WOD for Monday 2/10/2020

handstand pushup strength ladder 4x (1-2-1)

EMOM for 18:00
a. 20/15 calories
b. 15 box jump overs
c. 20 kettlebell swings

Pick your poison- I would prefer the ski erg or Echo bike over the rower, but depending on the size of the class I just want you completing the work within each minute. Challenge yourself with higher boxes or heavier bells, but complete the work every interval!

Post-workout should be calf stretching and Super Pigeon.

READ: The Story of Breakfast, Part 1 – CrossFit


Lauren’s Nutrition
Right now, eat balanced meals and avoid processed foods. I’m not tracking macros right now because it was adding extra stress in a very stressful time. But I generally try to keep to the portions/numbers I used when I was tracking macros. I’m just eyeballing the portions now. Generally, eat real food.

I technically eat all the food, except brussel sprouts. I avoid chips, soda, candy bars, and other things from the middle sections of the grocery store, except for protein pasta.

I eat a small meal or snack every few hours- otherwise, I’ll be hangry. Small portions because I eat so often. No specific numbers other than trying to keep added sugar intake to 30g. Yogurt/granola/fruit at 10am. Apple/peanut butter at 1pm. Salad with chicken at 3pm. Protein nut bar at 6pm. Workout. Protein shake after workout around 8. Dinner of a protein and a carb at 9pm.

Lauren’s Favorites
There are too many! but Whole30 curry meatballs, paleo shepherds pie, and spaghetti squash are delicious. Anything with seafood is good.

Lauren’s Hydration and Sleep
I drink around 120 ounces of water per day. I try to get at least 7 hours of sleep, but I do better with 8!

Lauren’t Kryptonite
Baked goods. I love to bake! So it’s really hard. But I try to make small portions or bring the majority of the batch to work or the gym for others to enjoy. Baking really helps me deal with my stress, so it’s better for me to continue doing it than stopping it altogether- but I’m trying to make healthier recipes, or use healthier ingredient substitutes.

Lauren’s Last Thoughts
I know for a fact that most of my PRs happened when I was eating clean, and I know that I feel sick and exhausted when I workout after a recent sugar binge.

You don’t know Millie yet, but you will!

Millie’s Nutrition
Eat whole Foods (eliminate processed as much as possible) and be better about prep so I’m eating consistent amounts at each meal.

I have no allergies but I eat all green veggies, ground chicken/turkey/beef, eggs. I tend to eat canned tuna, I eat cheese but that’s about it for dairy. I eat mostly gluten-free.

I avoid all the fun processed food haha, I avoid pizza, bread, pasta, candy, chips, etc

A typical breakfast is egg + egg whites, zucchini, cabbage slaw mix, shredded almond cheese then some heavier carb like a sweet potato/oatmeal/waffle. Lunch is light: a bar, apple, tuna, celery, bell pepper, snap peas, other stuff but depends. Snacks. Then a big dinner after my workout which might look like ground meat of some kind, green veggies, sweet potato. I love this cauliflower gnocchi from Trader Joe’s (a heavier carb) and I make some sort of dessert snack that varies. Lately it’s been granola, peaches, cottage cheese, cinnamon (I promise it’s delish).

I am following macros I’ve set for myself (experimental). Training days – 145p/225c/55f. Rest days – 145p/195c/55f.

Millie’s Kryptonite
I have a bad sweet tooth so the way I avoid is just don’t buy it. If I don’t eat it I crave it less and less. I also don’t but a lot of snacks foods because I end up having zero self control and over eat stuff like chips which never truly satisfies my hunger.Food is your energy and fuel source. The way you eat helps not only promote your overall physical AND mental health but also it makes you feel better during workouts if you eat nutritious Whole Foods. I know if I eat clean, I tend to have more energy and my body responds better to my workouts and strength training. If I eat the easy stuff or heavily processed foods I feel sluggish and I don’t get the results I’m looking for.

Millie’s Hydration and Sleep
I should be better about water but I try my best. I also do my lemon + cayenne water every morning first thing. Sleep I aim for over 8 but minimum 7.

Last one will be for tomorrow!

CrossFit WOD for Sunday 2/9/2020

5 rounds for time:
400m run
30 box jumps, 24/20/16″
15 snatches, 40/30/20kg

Share time to whiteboard! Post-workout should include calf stretching and rolling out your arches with a PVC pipe.

READ: Effects of Intermittent Fasting on Health, Aging, and Disease – CrossFit

Last night was our annual Post-Holidays Party and the turnout was fantastic!

Tony & Andrew

A big thank you goes out not to just those who came out last night, but to every person who has come into our space to make it the place it is.

CrossFit WOD for Hangover Saturday 2/8/2020

10k row (or run) for time

Share time to whiteboard! Post-workout should be some Super Pigeon and some scorpions to wring out that back.

READ: I Spent Half My Life on Antidepressants and Today I’m Off the Medication and Feel All Right – Washington Post

Leta & Sarah

Sarah, when NOT pregnant.

Sarah’s Goals
Eat to fuel my body well, maintain a lean-ish composition, but not so strict that I cannot enjoy some alcohol or treat occasionally.

Sarah’s Nutrition
I’d say my nutrition is most similar to the paleo/ancestral protocol. Lots of veggies, eggs, healthy fats, some fruit and enough protein. Not a crazy amount of carbs. A little dairy. Grains like rice and quinoa every once in a while. I avoid empty carbs like bread, cereal, chips.

I eat when hunger ensues naturally. Hunger varies depending on activity level, so I try to follow my body’s signals and eat accordingly. Typically eat breakfast an hour or so after waking up, lunch, and dinner. Perhaps a snack, if necessary.

Eggs and avocado for breakfast, maybe with a small bowl of fruit. Lunch is usually a big salad with protein or leftovers from dinner the night before. Dinner is pretty simple: an animal protein, a giant salad and some veggies.

How much do I usually eat? Enough!

Sarah’s Favorite Foods
Eggs. Brisket. Wine. Instant pot soups and stews. Here’s one to try!  

Sarah’s Kryptonite
Donuts and sour gummy candies. Sour straw bites are my favorite. It’s a problem! Limit myself to special occasions or weekends. I know they do not align with my goals and I feel better without them.

Sarah’s Hydration and Sleep
Definitely not enough water! I have a really hard time remembering to drink enough. I typically sleep from 10pm-7am. Like a rock. 

How Sarah Thinks About Food, Health, and Training
I can quickly see improvements in my body composition and workout performance when I limit sugar, alcohol and garbage snacks. Thus, it reaffirms that nutrition plays a large role in my overall health. 

Sarah, when pregnant. (oh PS, she’s pregnant y’all!)

Sarah’s Newer Goals
I’ve in to some cravings, but not all of them 😉 I also know that what I am eating doesn’t have a huge impact on my body composition, I am going to gain weight regardless!

Sarah’s Pregnancy Nutrition
Similarly to when I am not pregnant, I try to eat a lot of veggies (which can be a challenge at times) and enough protein. However, I eat a lot more carbs. So you’ll find cereal, bagels and bread in our kitchen, where typically those things aren’t around. I also want to make sure I include food groups like legumes and dairy, for a variety of nutrients and exposure. 

Obviously I’m avoiding alcohol… and not as much caffeine :/

When I am hungry. Which feels often right now…lots of small snacks. Always carrying Larabars or Epic bars with me. When I am hungry at 10pm, I’ll eat some cereal. 

Usually eggs and toast/cereal for breakfast. Mid-morning snack on the go. Soup or sandwich for lunch. Afternoon snack is usually an apple. Dinner is a palm size amount of protein, plus a couple bites more. Big salad. Veggies. Snack before bed if I am hungry. 

Sarah’s Favorite Pregnancy Foods
Honey Nut Cheerios. Cheese and pickle sandwiches.

Still not enough water. If anyone has any ideas on how I can improve this, please share them with me! Sleep is 10pm-7am, but I wake up to use the bathroom sometime around 2-4am and it can be hard for me to fall back asleep.

Sarah’s Thoughts on Food and Pregnancy and Training
Well, I learned from my first pregnancy that I’m going to accumulate a lot of body fat during this time, which is healthy and normal, so being super strict with my diet isn’t for me. I want to eat a variety of whole foods to support a growing fetus, yet also enjoy a relaxed perspective on nutrition.

I have many years ahead of me to be cognizant of body composition and athletic performance!

Tony and Ryan aka “Moonboots”
Nathan and Kelsi
Ron and Miles
Scott and Dave

CrossFit WOD for Friday 2/7/2020

bench press 5-5-5-5-5, then

21-15-9 reps for time:
dumbbell hang squat clean, 2×50/35/20lbs
strict pullups
deficit pushups

Share time to whiteboard! Post-workout should be a chest stretch against a wall for 1:00/side.

READ: 10 Nutrition Myths That Need to Die – BarBend

Which means more the teams nutrition takes!

Post-Holidays Party is TOMORROW from 6:15pm to 8:30pm at Rhein Haus on 12th! We’ll have a private bar and three bocce ball courts so study the rules and be prepared to be competitive as usual.

Scott doing some dumbbell step-ups

Scott’s Goals
To have a healthy body and sustain muscle growth by eating the healthy diet humans were meant to eat while not supporting animal torture and environmental destruction.

Scott’s Food Choices
All plant based foods! Eat more veggies! Avoiding all animal products, protein isolates, and I try to avoid things that come in wrappers and things that I can’t pronounce. Read the ingredient labels! I’m into any tasty food. Seriously, go explore new food, there’s so much good food. Always trying something new.

CHOCOLATE is the kryptonite! If it’s in the house I’ll eat it so I usually don’t buy it.

Normal daily calorie consumption is 2,300-2,800, gain phase is 3,000-3,500

Scott’s Daily Meals, Hydration, and Sleep
Breakfast, morning snack, lunch, afternoon snack, 2nd afternoon snack, snack while coaching, dinner, post dinner snack.

Non-workout days are 60-80oz of water. Workout days are 100-120oz of water. I rarely drink anything that’s not water – don’t put that sugary shit in your body! Sleep is between 4-8 hrs depending on the lifeeeee.

Scott’s Take on Nutrition
As they say, you are what you eat. Nutrition, in my honest opinion, is 60% of health and fitness. If you workout but eat like crap, you’ll look and feel like crap. If you don’t workout but eat well you’ll probably look and feel great. After going Vegan, I have more energy, gain more muscle, have lower recovery time, and just all around feel better. Additionally, after going Vegan it meant I stopped eating dead food and started eating mostly live foods. Dead food is terrible for our stomachs, not nutritionally dense, and reduces our gut flora while live foods are amazing for us, nutritionally dense, and replenish our gut flora. I poop great, you probably don’t 


Which also means I have healthy gut flora and a healthy colon, something you’ve probably never even thought about.

Dave snatching 100lbs dumbbells at a competition

Dave’s Goals
Eat enough to maintain performance based goals by eating quality, nutrient-dense, ethically-treated foods.

Dave’s Usual Meal Choices
At 4:30am I have a big breakfast 4 eggs, almond/jelly sandwich, fruit.  Lunch is anywhere between 11am and 1pm where I might have leftover smorgasbord plus greens. Around 6:30pm will be a nice dinner of protein (chicken, pork, fish), grain (rice, quinoa), veggies (potato, squash, broccoli, kale, salad greens). I avoid processed junk foods, fast foods, prepackaged meals. Plus snacks, chocolate.

My favorite night is Taco night!

Dave’s Hydration
Try to drink 1 gallon, usually 3qts

Dave’s Sleep
6 hours on work days, 8 hours weekends.

Dave’s Kryptonite and How to Deal With It
Tim’s Cascade potato chips! First off, don’t buy them, but also stop stressing about it. You are not getting fat if you slip, in fact it’s good for the brain and stress levels to enjoy something you shouldn’t. Sometimes.

Dave’s Thoughts on Nutrition, Health, and Training
I look at training first. I need to eat to train. If my body and mind are telling me I’m hungry and wanting and that hamburger/lasagna/extra slice of cheese/extra round, I do it with little concern for my health.

However I think the potential health benefits of being positive about yourself and your body image, looking at food as an enjoyable experience and being okay at a sub-maximal body/weight can’t be ignored.  I think happiness overall is primary.  Instead of some arbitrary body composition of what health or beauty is, or our societal pressures of what you should look like, just be you.

Train and feed the beast when it’s hungry with ideally sustainable, nutrient dense ethically sourced foods.

Tony and Ryan aka “Moonboots”
Nathan and Kelsi
Ron and Miles

CrossFit WOD for Thursday 2/6/2020

4 rounds for time:
10 deadlifts, 110/70kg
10 box jumps, 32/24/20″
400m run (or 100 double unders)

Share time to whiteboard! Post workout is 20 Scorpions any which way then foam roll the lower back, glutes, and calfs. Spend a minute on the bike to flush out metabolic waste in the posterior after.

READ: Macros: Fat Loss vs Muscle Gain – BarBend