Chocolate Pancakes Anyone?

It's the second week of the February Paleo Challenge! From what I've read on the FCF Paleo blog, it looks like everyone is doing well. Have you noticed anyone (who's participating) in the gym performing better or looking different? If you aren't part of the challenge, ask them how it's going for them.

Everybody who cooks knows that you usually end up with leftovers. So far in my experience with the FPC at 100%, having leftovers really helps out when cooking Paleo. You can use the same ingredients for different recipes (i.e. left over chicken you had with asparagus can be used in a salad you can make the next day) through out your week. Last week Jake had suggested Shepard's Pie, which will definitely give you plenty! Check out the recipe here.

I know I've got a lot of posts from Mark's Daily Apple, but know that I am searching new websites for recipes to get variety. Thanks for your patience as I am still getting the hang of finding goodies to share with you every week. Like I've said before - if you have anything in particular you would like to share (recipes, nutrition info, etc.) shoot me an e-mail or post in the comments! For now.. enjoy this one. ;)

You may remember a recipe from a while ago, Almond Banana Pancakes - this week we have Chocolate Paleo Pancakes! From The Label Says Paleo - this recipe originated from her making Chocolate Coconut Pancakes (that was inspired by Mark's coconut pancake/waffle recipe). The difference with the two: more chocolate, less coconut. :)

Preparation time: 15 minutes, makes about 10 small pancakes
Ingredients:2 eggs

• 1 tsp Ghiradelli unsweetened cocoa powder (pretty sure it doesn't have to be Ghiradelli, but what the heck..)
• 1/4 tsp vanilla extract
• 1/4 cup shredded coconut flakes
• 1/4 cup unsweetened applesauce
• 1/4 cup almond butter
• 1/4 tsp cinnamon

"Mix the ingredients in a bowl until you get a smooth batter. Add a little coconut oil to a skillet and add batter to form a small pancake. Cook for a minute or two and once you see the sides of the pancake starting to brown, flip the pancake. These are easier to flip than the original chocolate coconut pancakes. Once you have flipped the pancake, allow it to cook for a minute or two on the other side. Carefully remove and serve hot with sliced apples and strawberries."

I'm not a big fan of coconut but this recipe requires just the right amount = not too little, not too much so both fans & non-fans of coconut will enjoy this. You can actually taste all of the ingredients in this pretty well. The instructions don't say what heat to cook it at but I'd assume that it was on a low-medium setting, just as you would cook regular pancakes. This makes a light and tasty snack.

Late pass

I was meaning to post this up for a while now.

Anders (behind Eduardo and Nate) came to visit Foundation CrossFit from Denmark! His box is CrossFit Butcher's Lab. Funny name, right? Well he told me that it was an actually butcher factory before they moved in. I guess our place wasn't THAT bad of a cleanup compared to theirs.

Still..

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WOD

Power clean 2-2-2
Clean pulls 5-5-5

Tabata situps
one minute rest
Tabata toes-to-bar

Use the Burgener Warm-up: Scoop, Elbows High & Outside, Muscle Clean, Clean Landing, Hang Power Clean to prepare for the movement. Don't sacrifice proper mechanics for weight. Form is critical.

Clean pulls are to be done with the same weight as your power cleans.

Back on the grind

I hope you had a great, fun-filled weekend- especially those who came out Saturday! Who ate paleo yesterday?!

Let's get intensity all day today. Like David's pressing face.

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WOD

"FIGHT GONE BAD"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for a total of three rounds. The stations are:

• wall ball, 20lbs
• sumo-deadlift high pull, 35kg
• box jump, 20"
• push press, 35kg
• row (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Congrats New Orleans!

The Wingman

What a workout- Amazing effort put out by everyone today! Thanks for giving it your all.

Foundation CrossFit: "The Wingman" from ABueno on Vimeo.
2010 0206 @ Foundation CrossFit
"The Wingman"
grab a bumper plate! the bump must stay on your person the entire time.
470m waiter's walk
then 2 rds of: 
20 burpee-swings
30 pushups 
40 situps 
50 walking lunges
end with another 470m waiter's walk

Superbowl XLIV tomorrow!

CrossFit in Seattle News... Again!

Jordan Holland, owner of Xplore CrossFit and CrossFitter extraordinaire was featured on King 5 [article here], speaking on the Paleo diet. Awesome work.



See the Foundation CrossFit February Paleo Challenge Blog here. Want to join in? Email Margaret or Sheena!

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WOD

"LINDA"
10/9/8/7/6/5/4/3/2/1 reps for time:
deadlift, 1.5 x BW
bench press, BW
power clean, .75 x BW

Jake receiving in rack position.

Brady receiving in rack position.

Scale as necessary: floor press if benches are not available. Use the Burgener Warm-up.

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Have you tried the Paleo diet yet? If not, why? If yes, what immediate improvements have you seen? What improvements do you see will occur in the future?

The Scorpion

Tony leads class

A static or dynamic movement to promote range of motion, prevent/relieve tightness in the posterior chain. Areas stretched include the lower back, glutes, and obliques.

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WOD
Time to break in the brand new rowers.  Give em some love!

Row 5k

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What stretches do you use outside of the gym?

Our 3 New Rowers Are Great!

WOD

5 rds for time:
20 waiter's walk lunges, 16kg
30 kb swings, 16kg

Finisher:
500m row

In the spirit of competition, you will sprint at the same time as your fellow athletes! You can use the PM4 monitors to race against each other. Get a new PR today!

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Watch this guy pull a 1:14 500m row.



I actually admire the rower in the foreground because he rows the way I think most of you should row!

Day 2 of the Paleo Challenge

Today is the first Tasty Tuesday of the month, and also the first Tuesday into our Paleo Challenge! Check out the Paleo Challenge blog to read the progress on those who are participating. You can get recipe ideas from there and also see if this is something you'd like to be a part of next time we hold a challenge!

Article of the day:

Keep Going!

Truth be told, if you don’t see a big difference on the scale in your first month, it doesn’t mean much at all.

My scale said, “all this effort and you’ve only lost a pound” and if I would have believed it, I would have given up.

Don’t buy into what the scale says or doesn’t say.

Trust the effort you are putting into getting healthy.

And keep going!

Not only are there changes going on in your body that you can’t see, there are changes going on in your spirit – with your discipline, your courage, and your will power.

Think about the words in this article and the truth in it. People with goals to gain or lose weight will work hard, then weigh themselves and don't see the REAL results. Real results = how you feel, how you look, and what the scale didn't say. Check out the link to read more on a woman's journey to quit eating brownies (among other things) and what she lost/gained.

Now you know today's recipe of the day has to be Paleo. :) From My Paleo Kitchen, I present to you a really really simple recipe:

Broccoli and Apple Salad
Ingredients for two:

two/three handfulls watercress
2 cups diced sweet & sour apple
juice of 1 lemon
a lot of olive oil

I'll have more interesting recipes to share later this month. If you have any other ideas or recipe suggestions for Tasty Tuesdays, let me know! Post in the comments. Hope you all have a fantastic day.

-- Sheena

CrossFit in Seattle News!

CrossFit Seattle & Gravity Janes grab some press!



Anyone can CrossFit!

The Audacity of Dope - Foundation CrossFit Grand Opening

NW CrossFit - Q-13 News Story

Capitol Hill Seattle - Like PE Class For Adults!

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WOD

30 muscle-ups for time

If you cannot do a muscle-up, work on progressions and then perform 120 pullups and 120 dips.

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When's the last time you've been in the gym?

The Beginning (again)

What an amazing turnout yesterday for our Grand Opening! A big thanks to all those who attended and to the rest of Capitol Hill. A special thanks to DJ Marc Sense for providing tunes, Nuun, Primal Pacs, Helicopter Hair, Express, Emerson Salon, Lululemon Pacific Place, Capitol Hill Seattle .com, The Audacity of Dope .com, and more.

In conjunction with our big event, we announced a special promotional offer for the month of February. Those of you who are part of our gym will receive the discount automatically. For those of you wallflowers who have seen our new approach to fitness and are ready to join the community, we will be offering Unlimited CrossFit at $135 per month.  These rates are good anytime in February, and we offer a prepay option to lock in these rates for as many months as you wish!  It doesn't get better than this! Just ask Mr. Incredible (;

To Sheena, Max, Paolo, Adam, Tita, and Faye - we couldn't have done this without your help. You were integral in planning and executing this event and have our deepest gratitude. To our parents: thank you for all that you've provided, both in nurturing us and supporting us.

It's been an awesome ride so far. Thankfully it has just begun.  

Foundation CrossFit Trailer (Long Version) from Pao Sanchez on Vimeo.
video by Paolo

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Andrew Bueno & Tony Lau

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WOD

Back squat 5-5-5

5 rds for time:
250m row
7 strict presses, 40kg/30kg

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The February Paleo Challenge is here. How's your nutrition?