How to (and not to) Load a Barbell!

via Strength+ Magazine:

Tomorrow 1/28

Don't forget our Holiday Party tomorrow at Foundation CrossFit (1422 11th Ave, Seattle) starting at 5pm!

If you're planning to workout tomorrow morning for the 11am class, I'm actually going to start some people off with some general accessory work starting at 10:30pm- as long as I get my coffee.

See you then!

You're Invited!

The holidays aren't really over until you've gotten to celebrate with your Foundation family!

WHO: You, your family, your friends, and even your (well-behaved) pets!
WHAT: The Foundation CrossFit / Foundation Athletics Holiday Party
WHEN: This Saturday, January 28th starting @ 5:00PM
WHERE: Foundation CrossFit (1422 11th Ave)
WHY: To celebrate another year of great accomplishments, to get a chance to meet everyone from both Foundation gyms, and to have fun with your fellow athletic community!

All of our athletes are cordially invited to join us in some good old-fashioned holiday merriment this Saturday at FCF (Capitol Hill)! The party will be a potluck, so be sure to sign up on the whiteboard at either gym and bring something to share. We'll provide the music, games, door prizes & a raffle.

Our party will include a trunk show by Lululemon Pacific Place, a show shoe from Born to Run (including 15-20% discounts on items purchased during the event), and we'll be selling some Primal Pacs and our new version of the "HURTS SO GOOD" tee. Born to Run will even be bringing the new Bare-XF 210s for purchase! Here's your chance to grab new workout gear for the new year -- be sure to bring your wallet!

We're also planning a White Elephant gift exchange, so if you'd like to participate please bring a wrapped gift (limit $15). This will be a great chance for you to regift some of the things you got but didn't want at Christmas. ;)

Also planned are prizes, games for everyone, an XBOX Kinect, and much more. RSVP by writing what you're planning to bring on the whiteboards!

We look forward to seeing everyone there!

Basil Chicken, Coconut Chai

Our nutrition helps us not only stay healthy, but thrive. We eat to sustain and maintain energy for our activities throughout the day, as well as avoiding disease. We like to eat meat, fish, eggs and veggies, seeds and nuts, fruit, healthy oils, and little starch. We like foods that are fresh, nutrient-dense and natural. We also love cooking as much as possible, so we share recipes as often as possible.

Have something to contribute? Email us here.

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Winter weather getting you down? Eating less nutritious things than you should? Try these simple paleo recipes out!

Basil Chicken

I'm a big fan of Thai Tom's in the University District. This is our attempt at one of their many amazing dishes.

Ingredients

• 1 lbs chicken breast tenders*, cut into 1/2" pieces
• 2 bell peppers (vary up colors)
• 2 stalks green onions, chopped
• a bunch of fresh basil
• 3-4 cloves garlic, minced
• 1 tbsp coconut oil
• 1 tsp sesame oil
• dash of chili powder
• 2-3 pinches of chili flakes
• squeeze of lemon juice
• salt & pepper to taste
• 2 eggs (optional)

*always try to go for organic, pastured/free range chicken when shopping.

Heat up coconut oil on high to cover pan. Throw in garlic and brown chicken in dry spices. Once browned, throw in peppers and sesame oil and cook until you can smell the sweetness of the peppers. While this is happening NOW you can chop your basil- do it too early and you lose the oils and flavor. Throw that into the pan along with the green onion and cook for another minute.

I like cracking two fresh eggs right over everything a minute before taking it off of the stove. Mix it, serve it, and then eat-so-fast-you-forget-to-chew!

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Coconut Chai

Blair came up with this one because a group of athletes are currently doing the Whole30 Program and it's very strict paleo. Great way to warmup the soul and cool down for the day.

Ingredients

• your favorite chai tea (I used Stash Double Spice Chai, BCS uses Celestial Seasonings Bengal Spice- it's caffeine-free)
• 1/2 cup just-below-boiling hot water
• 1 can full-fat coconut milk
• spices

Method

Heat the water to your preferred temperature, and steep 3-5 bags of tea for at least 4 minutes to create a strong concentrate. Agitate the tea bags for a quicker steep. Heat up the coconut milk and stir the contents to make sure all the fat solids are liquefied. Add in the tea concentrate and stir. At this point you can add other spices like cinnamon, cloves, nutmeg, vanilla extract for extra flavor. Sit back, relax, and enjoy!

New 2012 Schedule

• DON'T FORGET TO RSVP FOR CLASS! Email us.
• We will be open on Martin Luther King Day
• As far as we're concerned for now, we plan to stay open even if it snows, but will keep everyone updated on our twitter feed (on the right side of the site), as well as our facebook page.
• Our new FOUNDATIONS program begins tomorrow and runs every Tuesday & Thursday at 7am, 11am, and 5:30pm. Also Saturdays at Noon.
• We will begin an 11am Saturday class that will be open to both Foundation Athletics and Foundation CrossFit athletes.

click to enlarge

The 2012 Foundations Program Details

Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts, techniques, and movements as a precursor to the regular CrossFit class regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's incredible program.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. For those who have experience, think of it us resharpening your tools, and updating old ones. We want everyone to understand the same principals, standards of movement and execution, concepts of health & fitness, and general atmosphere of our gyms.

At FA and FCF we emphasize mechanics, consistency, and then intensity.We will train proper mechanics and techniques at relatively challenging loads often. You will become consistent with those mechanics under the watchful eye of our staff until it becomes habit. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes.

In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain with experience! Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Skills and concepts covered:

• Posture
• CrossFit skills: weightlifting, gymnastics, monostructual conditioning (cardio)
• Better nutrition and hydration
• Range-of-Motion and everyday flexibility
• Running technique
• Rest, recovery and soreness
• etc.

• Classes are held on Tuesdays/Thursdays at 7am, 11am, or 5:30pm and Saturday at 12pm.
• Passing the program requires full attendance and understanding of movement (which we'll test)
• Graduation is the last Saturday of the program.
• Cost is $275 for the 12-class Program.
• Missed classes must be made up with 30-min personal training sessions.
• We will be accepting new registrations up to the end of the first week of the program.
• Contact us now: info@foundationSLU.com.

Happy New Year

Stay strong, be epic.