Monthly Archives: October 2014

Sat 11/1


establish a deadlift 1RM within 15 minutes



– tabata row (calories)
– tabata squats
– tabata pullups
– tabata pushups
– tabata situps

Rest 1 minute between each exercise.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Your workout score is the total sum of all scores in each exercise. (Example: Row = 4, Squats = 25, Pullups = 10, Pushups = 15, Situps = 18 for a grand total of 72)

Event: Muscles For Marysville

Originally we had planned a Double Under clinic at CFSLU tomorrow (Saturday 11/1) at noon, but with the recent events at Marysville Pilchuck High School we decided to postpone the clinic in support of our local community.


If you can we’ll be leading a caravan of people from the gyms around 12:20pm to CrossFit Marysville to participate and support the fundraising event. We will also be changing up the planned workout (TABATA THIS!) for the Saturday classes to the following, in unity with the rest of the participants up north:


6 rounds for time:
10 front squats (102/70kg)
24 kettlebell swing (32/24kg)
14 burpee box jump overs (24/20″)

6 for the number of victims from the shooting, 10-24-14 for the day of the shooting.

A bunch of Games-level athletes will be at the event to throw down.

From the Facebook event page:

This event is to bring the community back together after Friday’s tragic shooting. Every penny that is brought in will go directly to the families of the victims. There will be a website up and running later today, along with flyers to hand out to every single school, CrossFit affiliate and business in the area.

There will be a workout for anybody who wants to participate, along with a showcase of CrossFit Games athletes doing a workout. We will have vendors, food trucks, and much more.

We are in the process of establishing a bank account, and we will set up a link that you can donate directly to that bank account by Monday.

We will be asking anybody who wants to work out to make at least a $20 donation.

If there are any companies that would like to set up booths and sell stuff, we would love to have you. We are also looking for merchandise to raffle off to raise even more money, so any donations would be greatly appreciated.

For anybody interested in volunteering, please email

Any other questions can be asked here, or you can email

Donate if you can! Monetary donations, volunteering donations, your presence and sweat, spreading the word, etc. We’ll also be taking donations during the Friday and Saturday classes if you’d be so kind.

For more information:

Fri 10/31

Happy Halloween!

Double Pyramid “HELEN”

for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups


Hi Everyone!

You probably know Odin, the only stumpy corgi around FCF, and you might know me too. My girlfriend and I started a Kickstarter to support our new dog toy business!

Billy and OdinBilly & Odin post-workout

We designed a puzzle dog toy that’s meant to be both functional and beautiful. Think modern design applied to a dog toy. Everything else in our lives have been touched by design but dog toys seem to all look the same (and not that great). Our design isn’t just about looking good though, it’s about being your dog’s favorite toy to play with too.


Watch our video on our Kickstarter page to learn more about it and see some cute footage of Odin too:

– Billy S

Recipe: Pastel de Papa

MAKE THIS FOR DINNER THIS WEEK! More or less a paleo shepard’s pie.

Paleo Nick had a food truck at the CrossFit Games this past summer and he sold these there. I probably ate 2-3 of these a day.


• 4 lb. ground grass-fed beef
• 12 hard-boiled eggs, chopped
• 8 large sweet potatoes, peeled and cut into uniform cubes of 2-3 in.
• 1 large onion, small dice
• 1⁄4 c. fresh garlic, minced
• 2 28-oz. cans tomato product (crushed, purée or sauce)
• 2 cups raisins
• 3 tbsp. olive oil
• 1 18.5-oz. can sliced green olives
• Kosher salt, to taste
• Black pepper, to taste
• 1⁄4 c. Italian seasoning

Download a PDF of the recipe here!

For more Paleo Nick, check out his site here or the Constantly Varied Kitchen YouTube Channel here.