Brunch Squad

by Andrew B

Congrats to Sarah B and Tanya Z on their first WODclub accomplishment!

The #HYFRsquad showed up in full force just to celebrate Sarah B and Tanya Z joining the (50) #fcfwodclub #hellabuffbaes

A photo posted by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Max Week Wednesday 11/30

On a running clock EMOM from 0:00 to 4:00 do two snatches at 80% of your 1RM. Then from 5:00 to 7:00 perform as many snatches as possible.

There are only two attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Score is total reps completed in the 7 minutes.


– 2k row for time
– 500m row for time

Barbell Club WOD

– snatch
– power clean
– deadlift
– accessories: reverse fly, bent-over row

Kettlebell S&C WOD



+ Sports Stats May Be An Ideal Measure of Mental Health – The Atlantic (via Jessie W)
+ Fish Game Records – Concept 2

Points of Contact

by Andrew B

2016 Jan Foundations-11

Multiple points of contact with the medicine ball make wall ball a bit more efficient. Next time try putting your hands on the ball at 7-8 at 4-5 o’clock, elbows under the ball, and chin on the ball.

CrossFit WOD

from 0:00 to 10:00
15 wall ball, 20/14#
10 row (calories)

from 15:00 to 27:00
20 bumper russian twists
10 dips
20 burpees

then at 30:00 complete a waiter’s walk around the block for time

Post time to comments!

HellaFit WOD


8 min AMRAPs, 8 reps each:

– burpee
– Cossack squat + press
– weighted hip thrust

– squat jacks
– windmill
– lunge + twist

– goblet pause squat
– renegade row
– situp + press


Power Athlete Diet FAQ:


Fresh Herbs Into “Flavor Nuggets”?

by Andrew B

Last week I was really craving Thai Tom’s Basil Chicken, but Sheena and I are currently trying to limit our eating out (which really means cook at home), so I picked up some groceries to make it myself.

Ended up with way more basil than I intended and let it waste away in the fridge after it’s initial (delicious) use. Womp womp.

Does this sound familiar? Do you ever pick up some fresh herbs only to use a fraction before it goes bad? ChefSteps has an incredible idea that not only saves those flavorful leaves and such, but allows you a nice shortcut when cooking in the future!

Tasty Tuesday: Cinco de Mayo!

Tasty Tuesday! Taco Tuesday! Cinco de MAYO. . .

Screen Shot 2015-05-05 at 1.07.44 PMFrom Whole30’s Instagram

Paleo Mayo by Nom Nom Paleo (Michelle Tam)


  • 1 large egg yolk
  • ¼ teaspoon salt
  • ¼ teaspoon Dijon mustard
  • 1 ½ teaspoon lemon juice
  • 1 teaspoon white vinegar
  • ¾ cup macadamia nut oil or avocado oil

**All ingredients should be at room temperature**

“Here’s how I made it: I put all the ingredients except the oil in a large bowl and whisked until the yolk thickened and the color brightened (around 30 seconds). I added ¼ cup of the oil in a slow steady stream while I whisked vigorously (~1 minute). To keep my bowl in place, I put it on a rubber mat and tied a towel around the base. If there’s someone else in the house, recruit him or her to slowly pour in the oil while you whisk.

After the oil is incorporated, I slowly added the second ¼ cup of oil and incorporated it the same way as the first (~30 seconds). I added the last ¼ cup of oil all at once (per the instructions) and whisked it to emulsify the mayo completely.”

Check out this post, where she has a quick video and ideas for flavored mayo as well as Olive Oil Mayo by Melissa Joulwan.


How about some clean taco seasoning for your spread tonight? Susan at 2cats&chloe shares her Whole30 approved taco seasoning and salad recipe. You might already have all of the ingredients at home, making for a quick dinner!


  • teaspoon of garlic powder
  • teaspoon of onion powder
  • teaspoon of cumin
  • 3/4 teaspoon of sea salt
  • teaspoon of smoked paprika
  • teaspoon of cayenne pepper
  • 1 pound of grass-fed ground beef
  • 1/2 cup of water

Dallas and Melissa Hartwig, founders of the Whole30 Program, will be in Seattle promoting their new book, The Whole30: The 30-day Guide to Total Health and Food Freedom this Wednesday May 6th (tomorrow!) in Lake Forest Park. Click HERE to RSVP your spot for *free*!

Tasty Tuesday: Why Organic Matters

Above is a great article about why some of your food should be organic.

Below is a video from Ted Talks from Ali Partovi discussing why eating organic isn’t cheap.

Ali Partovi serves on the board of FoodCorps, a non-profit that deploys volunteers to improve food sourcing & education in schools. He is a passionate advocate of sustainable food systems, and has invested in ventures like BrightFarms and Farmigo, as well as real estate fund Farmland LP to scale more resource-efficient farming techniques.

Ali Partovi has been described by the San Jose Mercury News as one of “Silicon Valley’s top angel investors,” having been on the ground floor of both Facebook and Dropbox. Shortly after graduating from Harvard, he co-founded LinkExchange (acquired by Microsoft for $265mm). Partovi later co-founded iLike (acquired by MySpace). Partovi’s investments have also included: Zappos, OPOWER, Thumbtack, and Airbnb. Ali co-founded non-profit, which promotes Computer Science education and hosts the worldwide “Hour of Code.”

#ThrowbackThursday: Super Sweet Potato Mash

Here’s one of our favorite and easy recipes for to-go, clean foods.


– sweet potato or yams
– full-fat coconut milk
– cinnamon (optional)
– vanilla extract (optional)
– orange juice (optional)
– fruits such as apples or pears (optional)

Cut up some potatoes, cook them till soft, add your seasonings, then mash the sh*t out of them. TA DA! You’re good! Pack them up into to-go containers, pyrex/tupperware, or ziplock bags for easy transport.

Often we’re asked about pre-workout* nutrition. This depends on the individual- some people can eat right before a workout and be fine, others need some time to digest. For best results it’s important that you use proper macronutrients to fuel or refuel your body with your specific activities.

PRE-WORKOUT should be Protein + Fat

POST-WORKOUT should be Carbohydrate + Protein

– carbohydrates: main source of energy, easily edible
– protein: primary building blocks of muscle
– fat: main source of slow energy, regulates hormonal production


* Sometimes we’re asked about DURING-workout nutrition for those efforts longer than an hour- think of a long run. Using the ziplock bag method works well since you can pack it in your pockets or sports bra, bite off the corner of the bag, and suck the sweet stuff right out of the bag.

Tasty Tuesday: Teddy’s Asian Chicken

If you came for the super bowl party for first food prep party, you know how AMAZING this is.


(photo of Teddy making his special recipe at our recent food prep party and knife skills class!)

**Disclaimer: Teddy mixes these together by taste to form a marinade, so they are rough estimates. Go with what feels right for your palette.
Chicken thighs (or legs)
3 green onions
3 garlic cloves
~tsp pepper
1 bottle coconut aminos (or soy sauce)
~1/2 tbs chili (or more if you like it spicy)
~1/2 tbs sesame seed oil

1. Combine all ingredients and marinade over night
2. In an oiled pan (olive oil works great), sear the chicken on all sides to get a crunchy outer skin
3. Eat.