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
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!
Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here.
Did you know that Guinness World Records will be at the event to determine if this will be the largest weightlifting meet ever. With five platforms working around the clock over 4 days (it’s usually 3 platforms over 3 days) and over 1600 athletes this one’s going to be a doozy.
You can play this video when it’s time:
We wish him good luck!
