More Dumbbells

Big congrats to Sean K for reaching the 750 level of the FCFwodclub!


+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/20

4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups

*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells

Post total reps completed to whiteboard!

CompEx WOD

MFT #1414

Gymnastics Strength WOD

Kipping pullup, dip practice



E(2M)OM for 8 rounds/16:00

  • 2 shuttle run
  • 4 bicycle crunches (per side)
  • 6 pushups
  • 8 burpees
  • 10 air squats


5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)


4 rounds,1:00 per station

  • row
  • single/double under
  • burpees
  • rest

Stiff Spines

The 18.4 Finisher photo

What a weekend, again!

Here’s the current point totals for the FCFio2018

One more CrossFit Games Open event left… plus two more for VERSUS XI this Saturday! Event starts at 9am.

Everyone can play, and you don’t have to be there the entire time if you don’t want to. Though if you want to maximize your points, it’s helpful to be there for all three events. More details about it all tomorrow. In the meantime check out the facebook event for more up-to-date info!


+ The Big Climb with Foundation CrossFit – FCF

CrossFit WOD for Monday 3/19

Starting with an empty bar CLEAN & JERK every minute on the minute, adding weight after each successful lift. No more than 5 misses in total. Then

200m walking lunge for time.

Post load and time to whiteboard!

Olympic Weightlifting WOD

high pull + power snatch + OHS
high pull + power clean + split jerk
snatch push press

Powerlifting WOD

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister, then

Week 3: Deficit Deadlift 10×1 @85-95% of 1RM



The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.

The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.

That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?

  1. Register for the 2018 CrossFit Games Open
  2. Take the 2018 CrossFit Online Judges Course
  3. Send me the PDF of your complete Judges Course certificate
  4. Train hard, eat and recover well!

If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.

Again, more details coming next week!


+ When the Government Decides How You Can Squat – Morning Chalk Up

CrossFit WOD for Friday 1/26


5 rounds for time:
27 wall balls, 20/14lbs
20 calorie row
15 box jumps, 24/20″
10 pullups

“PETE” Rx+

5 rounds for time:
27 wall balls, 30/20lbs
20 calorie bike/ski
15 box jump overs, 24/20″
10 chest-to-bar pullups

Post time to whiteboard!

Strength Ladder: 1(1,2,3,4,5,4,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 3/3

deadlift + high pull + snatch, deadlift + high pull + clean

Powerlifting WOD – Week 3/7, Day 3/4

box squat + bands, sumo DL + bands, hamstrings, quads, jumps

Gymnastics WOD

midline work & stretching literally everything

Kettlebell WOD

shoulder mobility, kb clean review

6 rounds for quality:
6 bent over row
6 cleans
6 alternating presses
6 squats

A look ahead…

CrossFit WOD for Saturday 1/27

for time:
10 muscle-ups
75 push presses, 35/25kg

(rest 5-10 min)

for time:
10 hang squat cleans, 90/60kg
50 calorie row

(rest 5-10 min)

ma box jumps (24/20″) in 5 minutes

CrossFit WOD for Sunday 1/28

AMRAP in 7 minutes:
2-4-6-8-10-12… etc.

(3:00 rest)

AMRAP in 7 minutes:
5-10-15-20-25… etc.
jumping squats
weighted situps, 10/5kg

Three, Two, One

We have three athletes competing this weekend at the 2018 Armor Classic this weekend at Armor Athletics in Tacoma (formerly known as Trident Athletics). Wish Johnrey, Andrew S, and Andrew B good luck!



+ The 2018 CrossFit Online Judges Course is live! – CrossFit Games

CrossFit WOD for Wednesday 1/24

for time:
300 double unders
200 air squats
100 T-pushups
then bench press 3-3-3-2-2-2
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/7, Day 2/4
deadlift + high pull + clean, rack jerks, front squats
Powerlifting WOD – Week 3/7, Day 2/4
wide grip floor press 1RM
ME floor press, 60/45kg
3xME bamboo bar
Kettlebell WOD
10 (alternating) medium windmills to prep for TGU, strict sit ups, side bends, Chinese planks, Simple & Sinister

Three Lifts

Mark during last year’s CrossFit Games Open

Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?


+ The Only Nutrition Article You’ll Ever Need – WODprep

CrossFit WOD for Tuesday 1/9

establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM

Post results to whiteboard!

CompEx WOD

3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal

then AMRAP in 10 minutes: 10m weighted lunges


Long Interval

T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension

3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row

2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball

Cover Those Shins

Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.


+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2


5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups


5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work

Meats, Nuts, and Double Unders

Will E

Fastest way to a double under: using a properly-sized rope establish a “fast” single under, establish a “slow” single under, practice a double twist of the wrist, then put the slow jumps and a double twist together. Keep your body stretched and throw the double as soon as you detach from the ground.


+ The Meat and Nuts Breakfast – Strength Sensei

CrossFit WOD for Friday 12/8

for time:
100 pullups
200 air squats
100 T-pushups
200 double unders

Post time to whiteboard!

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.



+ Diet Liars: “You’ll Never Believe What I Ate” – CrossFit Journal

CrossFit WOD for Wednesday 11/15


Accumulate a hang from a pull-up bar for 6 minutes. Each time you drop from the bar, perform:
800m run
30 pushups

Post time to whiteboard.

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

power clean + front squat + jerk, pull + high pull + clean & jerk, tempo front squats

Powerlifting WOD – Week 7/7, Day 2/4

1RM back squat

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class


Prep! (5/5)

Missed any of our previous four posts?

Part 1 – Nutrition is the Foundation
Part 2 – Eat Real Food. Not Too Much. Mostly Plants.
Part 3 – Quality First
Part 4 – Resources

Read about our 2017 Nutrition Challenge and register here.

Here we go y’all! Let’s get ready to clean it up, feel and perform better!

Isernio’s breakfast sausage, zuch/pepper/onion frittata

To start off, prepping your food for the week on Sundays is great however, something that we’ve learned over the years is that you don’t need to prep for the whole week ALL on Sunday. You end up spending literally all day prepping: create your list, go grocery shopping, cutting, cooking, washing dishes, cooking more, waiting for dishes to complete before starting new ones. If you’re new to this, time management will be something you’ll play around with the first couple of weeks. So, to shorten up your Sunday food prep time, just prep it for the first three days. This allows you to 1) not spend your whole Sunday in the kitchen 2) not eat the same dish for 5 days straight (though some people would do just fine doing that) 3) have a plan for your next prep/cooking day. You can prepare for Wednesday or Thursday to be another cooking prep/day so you don’t feel like you’re in the kitchen for SO long. Boom!

We’re going to share our shopping lists with you every weekend so you can a.) bite and just do the same, or b.) see the general flow of things. We’ll keep you updated with all the things we complete and the things we don’t end up using too.

Things we ALWAYS have in stock our kitchen

stock (chicken, beef, vegetable, your choice)
Kerrygold butter (salted, unsalted if Sheena decides she’s making bulletproof coffee)
coconut oil
olive oil
sesame oil
chili powder
garlic powder
finishing salt (this 3lbs bucket is all you’ll ever need)
Himalayan Pink salt (specifically for this recipe which we make at least once every three weeks)
Red Ape cinnamon (AB’s favorite brand)
Tabasco or Cholula
Red Boat fish sauce (AB’s favorite brand)
Coconut Secrets coconut aminos (AB’s favorite brand Whole30-approved soy sauce substitute, and here’s another brand we will try when we need to reup)
apple cider vinegar

Things that’ll be eaten THIS week. This will seem like a lot, but we’re using the excitement of the challenge to get in the kitchen more, knowing it’ll calm down later into the challenge. Also doing a lot of prep for the next week.

Sheena & Andrew’s shopping list:
2 lbs sweet potatoes
2 lbs purple yam (really any other color tuber. You can look in the International district for Hawaiian Purple Yam or “Khoai Lang Tim”) OR a spaghetti squash OR butternut squat OR 2-3 eggplants
1 lbs broccoli OR green beans (fresh or frozen)
large container mixed salad greens
a medium contain/bag of spinach OR kale OR chard
3-6 bell peppers (various colors)
4-6 cucumbers
5-7 bulk celery stalks
bag of carrots
clamshell of cherry tomatoes OR small heirloom tomatos
2 onions (or 2 bags of frozen chopped onions)
2-3 apples (Swet Tango is my newest addiction)
Dorot crushed garlic (thank me later!)
white rice (Jasmine or Calrose)
cage-free eggs

approximately 3-5 lbs of various cuts of meat (4-6oz/meal for 3 meals/day for 2.5 people)
beef: ground, steaks
chicken: thigh, breasts
pork: Isernio sausages OR thick-cut bacon, loin
ground beef/bison/turkey/etc. (always keep 2 lbs in the fridge in case of emergency)

Other things we grab

Smith Bros (or Grace Harbor) whole milk OR almond milk (if paleo/Whole30)
Brew Dr. Superberry (or Happiness) Kombucha
Ellenos yogurt (plain or Latte or Chai or Pumpkin Pie)

We’re allocating three occasions to eat out as a family, otherwise leftovers for breakfast/lunch.

The real secret: cook a protein in a fat, serve with fresh or lightly cooked veggies and you’re set.

Recipes we’re using this week

Eggs & coffee. Start your day right! This is the true breakfast of champs. I prefer to make them with Kerrygold butter Gordon Ramsey-style (almost) and it ends up eaten with some quickly-sauteed spinach. Maybe half an avocado if there’s one nearby.

BCS: Named after one of our former coaches/athletes, she came up with this simple dish: Bell peppers + Cherry Tomatoes + Sausage cooked in olive oil. Easy. Also cool because those letters were also her initials.

We’re pairing this with a more-dense salad: Cucumber + Tomatos + Fresh Basil. Cut them up into small chunks, drizzle olive oil, add salt & pepper to taste, and BAM. Easy peasy. Plus if you make a bunch it can keep fresh for a couple of days. Prep = done.

Steak, potatoes, and green beans. Simple. Make extra veggies for lunch.

Chicken soup (stock, miripoix, spices, chicken) + rice. Go heavy on the miripoix- buy the ingredients in bulk and cut them into big pieces. I go a little overboard because it cooks down. Because I’m just watching my macros I’ll also make sure to workout a little harder today so I can have rice with my soup. Might add another green to it. I can make “breakfast soup” by storing some in a mason jar for the next morning or two.

Teddy’s Chicken + salad greens. Check out this video from a couple of years ago. Megan and Margot hosted us at their building so Teddy could show us basic knife skills. Then he made this delicious chicken recipe. We simply put it on a bed of salad greens (with a simple emulsion of freshly-squeezed lemon juice into olive oil) and tada! Protein, carbs, and a fat.

Porkchops + garlic mashed cauliflower OR potato. By week’s end we’re tired or busy or both. Another easy one to make that can yield plenty of left overs which means LUNCH.

Bam. Hope you enjoy your first week!

Alright. HERE WE GO!


Important Resources (4/5)

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.


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!



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.)