Eating/supplementing talk all this week! We need to make sure that your gut systems run properly and absorb the nutrition you provide. Probiotics can help! I take a single raw probiotic pill once a day. (Twice a day if I’m eating like crap)
From Invictus: “Probiotics help bring balance back to your gut. These good bacteria help to keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function.”
A lot of “fortified” foods will claim how healthy it is for you- ignore those and get things are probiotic in nature! Yogurt (Ellenos!)/kefir, sauerkraut/kimchi, tempeh, miso, kombucha/kvass, pickles, and more. Apple Cider Vinegar drinks (water, honey, ACV) do wonders and you can alter ingredients for taste.. or you can live your best life and start your day off with a straight shot (start small) of ACV in the morning!
ARTICLES
+ Simply Sinister – StrongFirst
CrossFit WOD for Thursday 6/28
SIMPLE & SINISTER
complete 100 single-arm kettlebell swings then 10 turkish get-ups within 10:00
Post weight used to whiteboard!
HIIT WOD – 12pm
3 rounds
1 min work
Rope Pulls
Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest
Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks
HIIT WOD – 5:30pm
3 rounds
1 min work
Rope Pulls
Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest
Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks
Foundations 11 WOD
21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)
Don’t mix chalk and protein powder
Today let’s get into what you need to have when you finish working out: some carbohydrates and proteins! You just spent an hour (or two) exercising which breaks down muscle tissue. We need to repair it, ASAP if you’re a morning athlete who trains fasted. While you don’t have to consume something immediately after a workout, practicing good nutrition is crucial for promoting muscle protein synthesis and glycogen storage.
Since I more or less live in the gym, and often workout more than once in a training day, I find it easier to have a prepacked meal, like NW Fit Meals, or a container of protein powder nearby for when I finish my WOD. Unless I had a meal near that training time, I do look to make sure that I have some food every 3-5 hours to keep my body rebuilding whatever I broke down in my training.
My favorite morning post-workout shake: 1 scoop of ON Double Rich Chocolate Whey protein (24g Protein/3g CHO/1g Fat) + 1 scoop 8-12oz of cold brew coffee or an iced americano + water to taste.
My favorite mid-morning post-workout shake, an hour or so before lunch: none (I’ll opt for BCAA during my workout, but might add a scoop of Vital Proteins Collagen Peptides to it)
My favorite evening post-workout shake: 1 scoop of SFH Pure Churro protein (23g/4g/2g) because if you know me, you know I love churros + more cinnamon + ice + water.
My favorite protein isolate (for the lactose-intolerant): Onnit’s Whey Isolate (20g/5g/2g) is grass-fed and contains 7 enzymes for better digestion. No sweeteners and mixes really well!
My favorite late-night-snack (where you want to skip out on making a bad nutritional choice): 1 scoop ON Gold Standard Casein Vanilla protein (24g/9g/1g) + whatever I want to flavor it with: a ton of cinnamon, almond or peanut butter, milk, chocolate milk, juice, might blend it with frozen berries or other fruit (acai!), etc. You can get imaginative with flavor combos.
ARTICLES
+ You Asked: Should I Eat Collagen Powder? – TIME
CrossFit WOD for Wednesday 6/27
every minute on the minute for 15:00
power snatch + hang snatch, ~70%
then
500m row for time
Post times to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 2/3
power snatch + hang snatch + overhead squat 65/1 (3)
snatch-grip Romanian deadlift 50/8 (3)
snatch-grip shrugs 70/12+ (3), :90
5×3-5 BtN sotts press
5×8 weighted back ext
5×10 dips
Powerlifting WOD – Week 1/4, Day 2/3
med ball throws 4×10 (2)
bench press 65/5 (8)
db bench press 4-5×12
db Tate press 4-5×12
db JM press 4-5×12
med ball throws 4×10
Kettlebell WOD
Joint Prep/DROM
##Technique
**3 rounds**
– 10 Double bell Sots press
– 10 Double bell OH squat and curl
**Banded work 3 rounds
– 10 banded row with supination
– 10 banded swing squat
##Workout
**50 Swinging lunges**
**KB Karen**
– 150 KB Wall Ball Substitute
**Simple and Sinister (DB) **
– Every 30 sec 10 X 10 Double KB swings
##Accessory work
– Abs
– 15 Relax-into-stretch toe touch
– 2 min super pigeon
Andrew B and Bobby B at the 2017 RCF Games
Let’s talk about vitamin D. From the Vitamin D Council:
Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.
…
The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.
…
Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.
Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”
…
Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects
As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!
ARTICLES
+ Why Is Vitamin D So Important to Your Health? – MD Magazine
CrossFit WOD for Tuesday 6/26
2k row for time, then
ISABEL: 30 snatches for time, or
GRACE: 30 clean & jerks for time, or
ISAGRACE: 30 snatches then 30 clean & jerks for time
Rx = 61/43kg. Compare to . Post times to whiteboard!
HIIT WOD – 12pm
2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s
-then-
4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins
HIIT WOD – 5:30pm
:35 work, :25 rest
:35 work, :20 rest
1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps
Foundations 10 WOD
EMOM 15 minute 3-Position Snatch
PRIDE weekend was a blast. Hope you all had fun.
After a couple of different conversations over the past week, we’ll be covering some of the different supplements you can use in addition to a solid nutrition plan (“eat meat & vegetables, seeds and nuts, some fruit, little starch, no sugar”) everyday this week for an extra bump in your health and fitness.
Today we start with one of the most-studied supplements out there: creatine. Creatine is “an acid that occurs naturally … Its main role is to facilitate recycling of ATP, the energy currency of the cell, primarily in muscle and brain tissue.” and can help you last longer in high-intensity exercise. First off, those who eat plenty of quality proteins (wild fish, grass-fed beef, pasture-raised chickens, etc) will have plenty of creatine in the system. Those who don’t may find tremendous results from usage. Think about a workout like last Friday’s FIGHT GONE BAD.. around the 3rd exercise of the 3rd round with about :20 left in the minute you probably had to stop moving because you felt like you had no energy. Your ATP stores have been depleted. Creatine can help delay that from happening, or happening too soon.
There are a number of sources say to take 5g creatine monohydrate post-workout in a drink mixed with some carbohydrates and protein- that’s what I do everyday! Check out the video below for more science.
Our agenda for the week: CrossFit Games Regionals 2018 Event 6 or FRAN, 2k row time trial, ISABEL/GRACE/ISAGRACE, a snatch EMOM, 500m row sprints, a sample Kettlebell day with Simple & Sinister, MARY/CINDY, A new Hero workout JOSIE, and LYNNE.
ARTICLES
+ CrossFit and BTWB Unite To Help Athletes & Affiliates Improve Health – PR News Wire
CrossFit WOD for Monday 6/25
CGR 18.6
for time:
4-3-2 rope climbs
16-12-8 thruster, 70/48kg
or
FRAN
21-15-9 reps for time:
thrusters, 43/29kg
pullups
Post times to whiteboard!
Olympic Weightlifting WOD – Week 1, Day 1. NEW STRENGTH CYCLES ARE HERE. We didn’t do a great job of advertising so we will allow athletes until this Friday morning at 10am (6/29) to register for the new cycle.
power snatch + hang snatch + overhead squat 65/2 (3)
Romanian deadlift 50/8 (3)
snatch-grip shrugs 80/15+ (3)
5 rounds:
10 pullups, as strict as possible
10 bumper front raises
Powerlifting WOD – Week 1, Day 1. NEW STRENGTH CYCLES ARE HERE. We didn’t do a great job of advertising so we will allow athletes until this Friday morning at 10am (6/29) to register for the new cycle.
box jump – establish a 1RM in 7 minutes
back squat 60/5 (10)
5×12 kettlebell lunges
5×10 weighted situps
5x:30 back ext holds
Kettlebell WOD
Joint prep, DROM, lap
**KettleBell LP (Double Bell): Week 1**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 5 x Double KettleBell Cleans
– 9 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters
*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *
**100 Russian swings for time**
Use the heaviest bell as possible. Swing for as long as possible.Record time.
And just like that, Pride weekend is upon us! We are looking forward to seeing you on Friday for our FREE Pride Community Class! Click HERE to learn how to RSVP for yourself or for family/friends.
There is a sign up sheet at the gym so you can let us know if you’ll participating with us in the parade on Sunday! Check out the logistics below:
Pride Parade, Sunday 6/24
-We will meet on 4th avenue, between Spring Street and Madison Street.
-Meeting time will start at 11:30am and start our march about 12:15pm.
-Wear all of your bright colors + FCF Pride t-shirts (past and present designs)!
-Wear SUNSCREEN!
-Bring a water bottle! Forecast predicts mostly sunny weather in mid-70’s.
-Like previous years, we’ll ask you to had out bracelets and stickers the crowd! We’ll have a handful of light equipment to hold during the march and do some fun fitness stuff for ’em.
As a reminder, we will have our normal Saturday 6/23 classes (9/10/11am) and NO normal classes on Sunday 6/24 (there is an informal 9:30 “swole” class with Andrew).
Today, Friday, June 22nd we are excited to celebrate PRIDE and inclusivity by making all our regularly scheduled classes free and open to EVERYONE!
Classes today are open to members, non-members, experienced, non-experienced athletes. You could be doing CrossFit at a neighboring affiliate or have never exercised before. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. No worries- we’ll guide you through it!
At Foundation CrossFit everyone who comes through our doors is considered an athlete regardless of size, age, shape, ability, gender identity, or sexual orientation.
You can register for a class here.
In lieu of our $25 class drop-in fee, we will be accepting donations to support an organization close to the hearts of two of our own athletes. 100% of the drop-in fees collected today will be given to the GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).
Can’t make it to class, but would like to donate? Great! You can donate here. We will be collecting donations through the end of June and 100% of everything collected will be given to the GSBA Scholarship Fund.
About the GSBA Scholarship Fund:
- The GSBA Scholarship is a leadership scholarship for Washington state residents working to move the needle on social change within the LGBTQ community
- Since 1991 the GSBA Scholarship has given out over $3.4 million dollars in scholarships
- Invested over $400K in our 2018 scholars
- Average award in 2018 is $7,700
- As a part of the GSBA Guarantee they launched in August of 2017 the first phase of the GSBA Leadership Academy bringing together their scholars for a three day immersion weekend to support their growth as our future leaders
- Scholarship application is launched on National Coming Out Day, October 11th – Closes on at the beginning of January every year
If you’re interested in getting involved and learning more about their scholarship program, let us know and we’ll be happy to connect you.
For more details about the GSBA Scholarship Fund, you can check out their website here and donate directly here.
Have a happy and safe PRIDE weekend! Feel free to join us at the March this Sunday!
ARTICLES
+ What Is Fitness? – by Greg Glassman, founder of CrossFit
CrossFit WOD for Friday 6/22
FIGHT GONE BAD
3 rounds for max total reps:
1:00 wall ball, 20/14# to 10/9′
1:00 sumo deadlift high-pull, 35/25kg
1:00 box jump, 24/20″
1:00 push press, 35/25kg
1:00 calorie row
1:00 rest
Post time to whiteboard!
Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.
The majority of the community use it as a time to celebrate and party! Many (Lesbian, Gay, Bisexual, Trans*, Queer/Questioning) LGBTQ+ celebrate Pride all month long and while partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.
Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!
We at Foundation CrossFit view Pride as a celebration, honoring those that fought for us to get here, celebrating love, diversity, acceptance and community. We celebrate Pride because we are proud of our community, proud of our diversity, and proud of how far all of us have come. We celebrate our freedoms and our accomplishments, yet remind ourselves that we need to continue to grow as individuals, as a community, and as a society.
Having taught tens of thousands of classes for over a decade in a Seattle, we’ve learned the deep emotional connections people have between fitness and wellness. People come from considerably different backgrounds and upbringings, yet everyone that walks through our doors is an Athlete in our eyes. Our mission is to deliver professional training to our athletes safely, and empower them with these means to achieve functional strength for life.
Foundation CrossFit firmly believes that everyone deserves an opportunity to learn how to improve their lives through fitness. All people, regardless of race, religion, origination, sexual orientation, gender, or age, are welcome in our space. We have dedicated our programs and ourselves to inspiring fitness in others.
