Wednesday, February 29, 2012


Kelsey does 55kg


SHANKLE COMPLEX (via Pendlay Forums):
He picks the weight up, does 3 pulls from above the knee, cleans it, then jerks it twice. The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds. 
As far as the details, we do the 3 pulls with a "rythm" and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult. 
Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class. 
One last thing, we dont really have a name for it. Anyone care to suggest one?
Everyone's been calling it the Shankle Complex! Here's the man doing 200kg:



Monday, February 27, 2012

Schedule Starting Tomorrow

Take note!

click to enlarge

  • S&C = Strength & Conditioning classes.
  • Foundations = Our On-Ramp beginners program
  • Special Training = Specific group training for the CrossFit Games Open, Tough Mudder, Big Climb, Warrior Dash, Spartan Race, etc.

Sunday, February 26, 2012

CrossFit Games Open 2012 Athletes

Mr. Buursma (and Mario)

The CrossFit Games Open (CGO) began last week and we've seen some spectacular performances from everyone at both gyms, especially at our sister gym, Foundation CrossFit.

Personally, I like to see these workouts performed with "One and done" mentality. With all of the training you athletes do during the week, it's very easy to over-train. Especially with repeating the same workout within the span of a couple of days.

Think about it this way- after completing the WOD and not being completely satisfied with it, do we let you repeat and try to get a better time/score? In true competition, do you get "do-overs"? Hell-to-the-naw.

Life rarely gives you do-overs and although possible with the CGO workouts, the real question is "Should you?"

Trust in your training and prove your ability with your first attempt.

Margaret and Erik

I will say that for a select few, repeating a workout can be done again a day or two after the first attempt (IF YOU REALLY, REALLY, REALLY, REALLY, REALLY BELIEVE YOU CAN DO BETTER! I don't know if I get my point across there...) Give your ass some time to rest and game plan your next attempt. Specific YouTube (Mobility WOD, Naka Athletics) channels are providing some good tips.We have decided that we reflect the following in our programming until the CGO is over:

  • Monday: Strength & Conditioning
  • Tuesday: Strength & Conditioning
  • Wednesday: Strength & Conditioning, CGO WOD released online
  • Thursday: CGO WOD
  • Friday: Strength & Conditioning
  • Saturday: Strength & Conditioning, CGO Makeup/Redo
  • Sunday: CGO Makeup/Redo (depending on trainer availability)
Something else to keep in mind is your work-to-rest ratio. You're In-Season right now. That means the entire past year of training has brought you to this point. Don't let stress get to you because it will affect your sleep, your mindset, your nutrition, everything. These all need to be in tip top shape when you compete, whether against yourself or the region as a whole. Get your systems online!

It has also come to our attention that all high-performing athletes need their performances judged by our staff. Especially for others not used to official judging duties, our goal is to be as fair as possible to all participating parties. Being strict with standards, protocols, and stern with commands keep everyone in line.


To all competing athletes: Make sure that you enter your data onto your profile ASAP! As soon as you finish, ask one of the trainers access to a computer because a.) we all have them and b.) it's silly to drop out of contention because you didn't enter your shit in.

We've got four more important workouts over the next four weeks. Let's prep by getting our games locked and dialed in. You know you're about to kill it!

All of our members, both officially and unofficially participating, have our upmost respect and support. You guys are an inspiration to not only your peers, but to us, your trainers as well. We see you pushing past previous limits and setting personal records everyday. It's awesome and gets us hyped and excited. You're doing us proud just by going for it.

Keep it up and be epic! #HYFRsquad


Tuesday, February 21, 2012

GHD Situps

Kristina, Laura, and Jill

Using a GHD (Glute-Ham Developer), we can increase torso, or midline, strength throughout our range-of-motion. By reaching back as far as possible (parallel to ground at first, then eventually to touching the ground) and then aggressively locking the legs and throwing the chest and arms at our feet, can we make a more powerful situp.

Sunday, February 19, 2012

We're open President's Day

We will run normal hours for Monday, February 20th.


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 mechanicsconsistencyand 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 or 6:30pm and Saturday at 12pm.
  • You must attend an Orientation before being accepted into the program.
  • Passing the on-ramp requires full attendance and understanding of movement (which we'll test!)
  • Missed classes will cost $20. These will be scheduled on a personal basis.
  • Graduation is the last Saturday of the program. You will receive a certificate and clearance into normal classes.
  • Cost is $275 for the 12-class Program.
  • We will be accepting new registrations up to the end of the first week of the program (3/3/12).
  • Contact us now:

Friday, February 17, 2012

The Paleo Chair

aka the Third-World Squat. It requires balance and a tremendous flexibility of the hips, back, and legs.

Keeping the feet completely flat, can you hang out in the deepest squat possible for 10 minutes? Try it!

Monday, February 13, 2012

New Schedule (Feb 2012)

The next Foundations Program starts on Tuesday, February 28th. Until then all classes are available to all athletes:

click to enlarge

Then starting from Monday 2/27:

click to enlarge

Don't forget to RSVP for class -

Saturday, February 11, 2012

Here are your Jan/Feb 2012 Graduates!

Congratulations to our newest group of athletes:

click to embiggen!

There was quite a handful of people who couldn't make today, so please contact us ( to make it up!

Please introduce yourselves and they integrate into the normal classes come Monday.

Wednesday, February 8, 2012

Grilled Grasshoppers

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.


Today's recipe is not grilled, nor made of grasshoppers, but this is what I remember Robb Wolf calling them. (If you have a better name, please share suggestions in comments.)

  • 6 c spinach
  • 4-6 eggs
  • 1 lbs grass-fed ground beef
  • 1 spoonful coconut oil, or other preferred cooking fat

For my particular ingredients, I picked up both my eggs (Wilcox Omega 3 Brown Eggs) and spinach from Costco and the ground beef was picked up from Rain Shadow Meats.


Start off by browning your beef. I drained it of it's fat and set it aside.

Throw the cooking fat into your pan along with the spinach and the beef, stirring consistently until the leaves cook down on medium heat.



Prep your eggs into a bowl and scramble.

Pour eggs over the beef and spinach.

Keep your eye on the mix so that nothing burns, and turn consistently.

I threw everything into a bowl and enjoyed it with hot coffe (with coconut milk added) and half of an avacado.

Two bites into this deliciousness, I realized I had some Gordito's Chipotle Salsa in the fridge.

It's good because it's made with "Love". Sounds good, but not sure if it's paleo...

Poured maybe a cup and a half over everything and it turned out as a slightly-tangy, heartier, smokier dish.

Oh sh!t. So good. Try it out!

Sunday, February 5, 2012

Schedule Updated

We've updated our schedule to reflect the specific class types and times they occur:

Remember to RSVP:!