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Manny

We have some tees for anyone who wants to see a special screening of BLOODSHOT, featuring Vin Disel tomorrow evening at Pacific Place. Signups near the office!

CrossFit WOD for Tuesday 3/10/2020

“Kinda CGO 19.4”
for total time:
3 rounds of:
  10 snatches
   12 pogo burpees
then, rest 3 minutes before continuing with:
3 rounds of:
   10 bar muscle-ups
   12 pogo burpees

Rx = 44/30/20kg. Time cap: 15 minutes

READ: Pot Sticker Stir-Fry / Eggroll in a Bowl – Nom Nom Paleo
WATCH:

HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!

Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.

On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.

Feel free to grab a stack and drop them off to work and your favorite cafe!

CrossFit WOD for Tuesday 7/2

a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time

Post all three results to whiteboard!

CompEx, 5:50am

A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)

HIIT, 12pm & 6:30pm

Bodyweight Bonanzas

Mobility, 6:30pm

Focus on quads, hip flexors, and traps. Partner work. Middle split practice.

ARTICLES

+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET

Or halvsies. Either way!

ARTICLES

+ My Sister’s Green Chicken – Nom Nom Paleo

CrossFit WOD for Friday 4/27

1/2 CGO 18.3 – Rx

2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups

1/2 CGO 18.3 – Scaled

2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups

Post time or score to whiteboard!

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

Coaches Choice!

Kettlebell WOD

banded deadlift 10×2@55%

EMOM for 10 minutes: 15 kettlebell swings

YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills

Gymnastics Strength WOD

intro to still rings

WEEKEND WORKOUTS

CrossFit WOD for Saturday 4/28

DOUBLE HELEN

3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups

CrossFit WOD for Sunday 4/29

30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar

HBD KB! She DJ’ed our Holiday Party this past weekend

ARTICLES

+ The FCF Nutrition Challenge registration is now live! CLICK HERE TO GET TO THE NEW SITE AND REGISTER YOU AND A FRIEND NOW!

CrossFit WOD for Monday 1/30

EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips

Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!

HIIT WOD

SET 1

1:00 stations, 3 rounds

  • med ball toe taps
  • reverse lunges
  • shoulder taps
  • ring row
  • med ball thruster
  • rest

SET 2

3:00 stations, 1 round

  • row
  • burps onto plate
  • med ball ramp sprint
  • med ball sit up
  • KB drag

SET 3

Holds, 1:00 min each:

  • wall sit
  • arch
  • side plank, R
  • boat pose
  • side plank, L
  • glute/hip bridge
  • KB rack hold
  • hollow
  • wall sit
  • hang

CompEx WOD

MFT #1379

Gymnastics Strength WOD

squat series, ankle prep, jumping mechanics, knee jumps, hamstring series

Missed Part 1? What about Part 2? and Part 3?

Read about our 2017 Nutrition Challenge and register here.


Here are important resources I use myself for controlling my nutrition:


Google. Because of course.


Uwajimaya. The International District. Seattle area QFCs. Trader Joes. Seattle Farmers Markets. Rain Shadow Meats. These are the groceries we regularly purchase and gather our food from.


TAIKO DRUMMING WHILE SHOPPING AT UWAJI IS AWESOME! AND INTENSE!


It Starts With Food by Melissa Hartwig

A life changer. Seriously, this can change your life if you let it. A great primer on the basics of nutrition, as well as a way to see how we’ve developed our emotional relationship with food. Definitely provides a better understanding of the whys behind the creation behind the Whole30 too.


Coleena and Lillian. “Gym mamas” who helped us develop a lot of recipes during past challenges, with tips/tricks/recipes that we use today!

Lillian
Coleena

 


Nom Nom Paleo: Food For Humans by Michelle Nam

This book helped us change the way we looked at Paleo cooking. Michelle made it fun and fresh. Many recipes reminded us of many asian dishes we thought we’d never have. A nice emphasis on umami too!


Paleo Nick’s videos on CrossFit HQ’s YouTube Channel. Spoiler alert: going to make the following multiple times during this challenge!

Up until Nick popped up a lot of performance cooking video and picture looked super bland (Sorry MDA of yesteryear). His videos made me a bit more confident in my growing cooking skills.


NW Fit Meals. “Northwest Fit Meals is a Seattle-based Paleo/clean meal delivery service geared towards fueling Paleo athletes and non athletes living the Paleo lifestyle.  We believe in clean eating to bring balance, performance, and energy to your days and workouts as well as improving your quality of life. Athletes fueled by Northwest Fit Meals, no longer have to meal prep on their days off: They can save time from taking trips to multiple stores, don’t have to prep/cook/clean, aren’t tempted to cheat on their diet, and get their Sunday’s back!  We bring you only the freshest ingredients and we utilize sustainable, locally sourced and organic ingredients whenever possible.”

Gena and Jesse are really good people and their cooking, to me, is amazing. Their turkey chili is to die for. Gena figured out how to make a performance paleo Korean BBQ plate. NW Fit Meals pops up at local events as caterers, but getting their meal service is so exciting. If you’re interested contact them, say you’re FOUNDATION, and that Andrew sent you. They deliver directly to the gym. Then you can run to the office and ask if there’s a stack of reusable containers full of delicious meals with your name on it. EXCITING!

Post-CrossFit competition. These were all mine.


This video because this is the only technique I use when I make myself scrambled eggs:


Whole30 Cookbook by Melissa and Dallas Hartwig

The companion cookbook to the Whole30. Wish I had this way back when, but it’s cool to see the evolution of the program.


The Food Lab by Kenji Lopez-Alt

Even though it’s lower on this list (only because it’s not a diet-based book), it’s one of my top 3 cookbooks. Kenji is humorous but the big thing is discussing and disecting the science behind cooking techniques and how that affects outcome like appearance, flavor, and texture. I must’ve gifted this book at least 10 times the year it came out. Fantastic.


The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan

A insightful look into how corn fcked us up, why we eat the way we eat, how culture dictates cuisine, and why we have so many options for food and “food” now. This isn’t a cookbook, but a nonfiction book on the topic of eating. You can also check out one of his other books In Defense of Food: An Eaters Manifesto, were we pulled the “Eat Real Food. Not Too Much. Mostly Plants.” from!


The Frugal Paleo Cookbook by Ciarra Hannah

I had the opportunity to listen to the author speak at an event and it was interesting how her approach to feeding her family eventually just led to writing this book. Great philosophy and proof that eating clean doesn’t have to cost you an arm and a leg as long as you’re creative and have some sort of plan in your head when you cook.


ChefStep’s YouTube channel

For other fun cooking tips and tricks. They’re Seattle-based! Pike place.


Ready or Not! by Michelle Nam

The latest by Michelle, and something I picked up just last week, this book is made specifically for those who live busy lives and want to respect their bodies through nutrition. Short on time? Great- look at the RED section of the book. Kinda have time? Look at the YELLOW section. Want to make some fancy meals and have set a side of ton of time for prep? Try the GREEN section of the book. I’ve only thumbed through it so far, but it looks very promising. There’s “150+ make-ahead, make-over, and make-now recipes”!


Next Thursday I’ll have my 2017 HOW TO EAT OUT WHEN TRYING TO EAT CLEAN guide.

(Note: these Amazon links are affiliate links- they don’t add to the price of the product, but I do receive some kickback if you purchase through the links.)

Nate Helming of The Run Experience timing our runs

ARTICLES

+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder

CrossFit WOD for Thursday 6/22

every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees

Post attendance to whiteboard.

HellaFit WOD

5:30pm!

Endurance WOD

Long Interval: 4x 1200m run, with 3:00 rest between efforts

Foundations 8 WOD

KAREN or JACKIE

We’ll be using the HSPU standard from 15.4 today:

ARTICLES

+ Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo

CrossFit WOD for Tuesday 2/15

press 3x8x60% (1:00 rest), then

Fitness

3 rounds for time:
10 push jerk, 43/29kg
20 thrusters, 43/29kg
30 wall ball, 20/14#
1:00 rest

Performance

3 rounds for time:
10 HSPU
20 double kettlebell thrusters, 20/12kg
30 wall ball, 20/14#
1:00 rest

Post time to whiteboard!

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 40 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 40 push-ups
– pullups/ring or hinge row/bent over row