Posts

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.

Cheryl, Nasreen, and Joseph all hosted a fun little potluck for Instant Pot lovers. Great idea: basically meal prep where you get to try new dishes and gather some fresh inspiration

We’ll be doing it again.

ARTICLES

+ 3 Effective Drills to Tackle Your Tight Hip Flexors – Prime-Physio Fitness

CrossFit WOD for Monday 2/20

press 3x5x70%
strict pullups 3×5
strict chinups 3×5

7 thrusters (52/34kg) every minute on the minute for 8 minutes

Olympic Weightlifting WOD

lifts: back squat, slow snatch pull + snatch, snatch push press + snatch balance

accessories: banded drinking bird, steps kb death march, chinup hold