Chris S

Remember that with all of this overhead work, we need to balance it out with recovery and mobility work!


Floods and Fires Make Americans Rethink Their Love Affair with Stuff – The Washington Post

CrossFit WOD for Thursday 10/26

establish a 1RM cluster (squat clean thruster) within 7 minutes, then

EMOM for 10 minutes:
5 power cleans + 5 front squats + 5 shoulder-to-overhead

Compare to 04DEC2013. Post max cluster to whiteboard!

HellaFit WOD – Long Interval

3 rounds for max reps, 1:00 stations:
– bike (calories)
– burpees
– rower (calories)
– single/double unders
– two-in, two-out
– rest


for max reps:
– 3:00 walking lunge / goblet lunge
– 3:00 battle ropes
– 3:00 frog pumps
– 3:00 KB SDHP
– 3:00 ramp sprints / stair sprints (up only)


The calm AFTER the storm


+ Bueno’s Goods 3 – Foundation CrossFit

CrossFit WOD for Wednesday 10/25


for time:
100 pullups
100 pushups
100 situps
100 squats


for time:
20 muscle-ups
40 handstand pushups
80 pistols, alternating

Olympic Weightlifting WOD

clean & jerk complex, clean & jerk ladder, front squat, dips, hanging leg raises, weighted plank, BtN pullups

Powerlifting WOD

block pull, good morning, band pull throughs, hamstring curls, suitcase walk

Kettlebell WOD

Primal mobility, Lifts and chops, Cleans and presses, Snatch skill focus


Bueno’s Goods 3

Gear Tasting (click to enlarge)

1 – NoBull Trainers (Black Camo)

These kicks use NoBull’s SuperFabric®, “an extremely durable, breathable and abrasion resistant material. The SuperFabric® guard plates are applied on a highly flexible mesh base layer, creating a 360 degree shield from zombies, rope climbs, and excuses.” It’s flexible, but durable. You could probably hike some rough terrain in these no problem. I haven’t met anyone who’s worn these who said they don’t like them. They’re flat (great for lifting), have enough give (good for jumping, running, etc), and grippy (solid enough for Seattle weather).

2 – PaleoEthics Super Serum Protein

CrossFit HQ finally saw the light and dropped Progenex as a partner last fall. PaleoEthics prides themselves on quality ingredients. Their Super Serum Protein (featured above) contains no eggs or dairy, making it easier on your digestive tract- no bloat, gas, or discomfort. This particular protein comes from grass-fed beef, but they have Vegan protein as well! The one issue I have is that their Vanilla flavor has a strong hint of caramel to it, nullifying the entire reason I get vanilla!

3 – Kenu Stance 2.0

This mini-tripod for your phone attaches via your charging port (iPhone, USB-C, and Micro USB) and allows you to stand your phone up in a multitude of ways. It also has a bottle opener function on it, as well as a mini ring to add it to your keychain. I added some paracord to it for easy grab and identification. A lot of my instagram videos are recorded with it! Fantastic for self-timer photos too.

4 – Stumptown Cold Brew

I was going to post up some more pre-workout supplements, but seeing as most people could still dial in their nutrition I thought it’d be better to post one of the more natural versions. Cold brew coffee differs from regular coffee in how it’s made: larger grinds are placed in room temperature water in a large container and left to soak for hours. The end result is a smoother, less acidic brew with sometimes 4x the amount of caffeine. Stumptown has a multitude of options: draft, nitro draft, glass stubbies, cold brew + sparkling water, cold brew + milk, and more.

Depending on your particular tastes, there are plenty of options. For me it depends on the time of day, but nothing beats the good ol’ regular cold brew stubby.

5 – Hershel Supply Co. Packable Duffle

I always try to carry a pack that allows me enough room to carry what the day requires, but sometimes you can’t predict if you’ll need some extra gym gear, or in my case, having to lug some equipment to and from FCF. That, or you might hit up QFC, the co-op, Uwaji, or Trader Joe’s after and it’s great to have that extra bag on you to avoid more disposable bag manufacturing. It’ll never replace my Chicobag Sling though.

6 – FatGripz

Need a stronger grip? (Answer is yes). Increase the difficulty of all your grip work by artificially (and quickly) increasing the girth of whatever you are holding.

7 – Eleiko Leather Weight Belt

At the high-intermediate to advanced levels of strength training having a belt to brace against in heavy efforts is great! There are plenty of shit belts out there, foam core especially, but leather is always going to be for a lifetime. Eleiko was the leader in the strength world for the longest time so of course their gear is quality. I picked this up in person at the Eleiko booth at the USAW American Open last December with Ann-Marie. The dimensions of this one are most similar to the Eleiko. I’ll share my favorite foam core belts in a later post.

8 – NW Fit Meals

For those who are lazy or value convenience and quality, there is no better meal-service with performance in mind. Gena and team have been supporters of FCF for a long time, and have come out to cater many of our events. They also deliver meals to the gym since we’re a drop-off point. Great food, great people, convenient eats!

9 – Bear Komplex Grips

If you’ve been to any of my classes recently I’ve been raving about these grips. If your hands rip, or if you just want some extra protection, these are the better ones are the market!

10 – Hempler’s Uncured Landjaeger

Always needing a snack for when I’m on the go, I came across these bad boys at Costco. No nitrates, no preservatives, gluten-free, and no added MSG make these a prime option for a shelf-stable protein. These 1.5oz individually-packaged sticks have 3g carb/16g Pro/20g fat

11 – RipFix Tin

Back talking about hand care, what happens AFTER the rip? You need to treat it as you would any other open wound: clean it, moisturize it, and protect it! The RipFix formula is one of the better ones I’ve seen and used, and can be also used as a spot-moisturizer or lip balm!

12 – YETI Stainless Steel Rambler 18oz

YETI is like the Apple of the thermos world. There’s nothing ground-breaking about the design or materials, but these are quality products made like tanks! I love my 18oz rambler for both hot coffee, cold coffee, pre-workout, and of course, water. The top is solid, you can add a carabiner to attach to your packs too. As I do with all of my other bottles, I simply add a vinyl sticker with my initials to easily identify mine, but I love the simple stainless steel look here.

13 – Momentum Jump Rope XXL

Nothing beats having a personal jump rope as a CrossFitter. Momentum is a local brand who does all the same stuff we do in the gym, so they get the ins and outs of what happens in training. Their ropes are light and responsive. This new XXL handle is pretty cool too.

Remember if you ever pick up a rope, come find me so we can measure it precisely for you, and also show you some trouble-shooting and storage tips.

14 – Virus International Compression Short

Compression has always been popular in athletics (remember UA’s early days?) but so many more brands are out there, sourcing better materials, constructing better silhouettes for multiple body types, and specifically designing products for specific activities. The functional fitness and barbell worlds have Virus INTL! I own many of their products (which I’ll share in future posts), but this one is great as an undergarment for active and recovery days, and great on their own in lifting or running. I wore these for my last half-marathon earlier this year and use them often on my weightlifting days.

They have great stretch and stay in place.

15 – Peak Design Field Pouch

I love me some EDC. This field pouch is part of a small line of bags from this Photography gear company (and I shoot with multiple camera straps of theirs) and it doesn’t just look great, it functions well in organization of smaller accessories. I think I could also add it to a belt and make it a hip pack next time I’m at Disneyland or Universal.

16 – KilosNotPounds California Roll 2.0 Knee Wraps

Sometimes you need some extra support for the knees. While wraps are specifically used for the strength sports like Olympic Weightlifting and Powerlifting, I don’t see why you couldn’t use these in a WOD. These wraps are little more stylish than the gauze-looking standard most brands have.

17 – New Balance Minimus

The classic is back! During off days, or ones where you could some recovery, these shoes were my favorite back in 2012-2015 when the minimal shoe movement was gaining traction. When first released NB had a trail shoe, a running shoe, and a lifestyle shoe. Pictured is the lifestyle shoe but I hear most of them are coming back.

18 – Sun Bum Sunblock Stick

I hate the idea of carrying a squeeze package of sunblock since having two explode on me in the same week some years back so I moved over to these sticks! Easy application for the lazy like me.

19 – Friction Co Labs Secret Stuff Liquid Chalk

Some people like loose chalk since that’s all they know- that’s all we offer at the gym! BUT for those enterprising athletes who know they could use more coverage on the hands, liquid chalk is a tad better for certain activities (bouldering, strongman work, etc.) plus it’s all yours and you don’t have to wait in line for a bucket! Also, it’s cleaner so you never risk burpees in class.


FCF Nutrition Challenge: Week 3

On to our third week of the nutrition challenge!

For those who chose the Keep It Simple route, how are things going? Are you still honestly following along without any follow ups? We want to hear from you! Share what your go-to recipe has been so far, on our challenge event Facebook page.

Here is one of our favorites:

Teddy-Inspired Chicken Recipe:
– chicken thighs
– coconut aminos
– sesame oil
– salt
– chopped green onions
– sprinkle or two of crushed red peppers
– chinese 5 spice (Sheena usually omits this)

Marinate the thighs for 15-30 minutes, allowing the thighs come to room temperature before cooking. Turn pan on medium-high heat and sear/cook each side for 7-10 min each. Great to pair with a side of veggies, on top of mixed greens with cherry tomatoes, or add in some sweet potato on the side.

Here’s one of Andrew’s favorites that he plans to make this week:

Maybe if he makes extra, he’ll sell you a container!

Remember, we have a sign up for meal swaps for every Thursday in our challenge. If you’re making some kind of stew this week, this would be a good opportunity to swap meals so you don’t eat the same thing for days and days! Another option is to freeze up the stew/soup to enjoy for a later time.


+ The Pigheaded and the PRs – CrossFit Journal

CrossFit WOD for Tuesday 10/24

1000m row for time
500m row for time
250m row for time

AMRAP in 15 minutes:
50 overhead squats
400m run
40 chest-to-bar pullups
400m run
30 double kettlebell sumo deadlift high pulls, 2×24/16kg
400m run
20 double kettlebell front lunges, 2×24/16kg
400m run

Post score to whiteboard!

CompEx WOD

3 rounds for time:
7 squat snatches, 75%
100 double unders

windmill work + obliques + flags

Gymnastics Strength WOD

muscle-up development, tumbling

Foundations Class 4 WOD

AMRAP in 15 minutes:
15 wall ball
20 lunges
15 slam ball
20 box jumps

Post-workout: Elevated Samson Stretch, 2:00/side

Another Action-Packed Weekend

Gil and his wife had a beautiful baby girl three days ago!

Yesterday we hosted OUTwod Seattle AND it was Tony’s 75th birthday (those Asian genes keep him looking young!)

And we also had some athletes representing FCF at the 2017 Cascade Classic, this year at Magnuson Park (near the home of the original CrossFit North)

Training this week includes thrusters/toes-to-bars, rowing, a running chipper, ANGIE or something like it, a barbell complex, CGO 13.2, kettlebell swings & burpees, a farmers workout!


+ Why Seattleites Love to Hate the Umbrella – The Seattle Times

CrossFit WOD for Monday 10/23

7 minutes to establish a 1RM thruster, then

every minute on the minute for 21 minutes:
a. 15 thrusters, 20/15kg
b. 10 toes-to-bar

Post max thruster to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 1/3

snatch complex, snatch ladder to 96%, back squats, shoulder presses, situps, broad jumps

Powerlifting WOD – Week 3/5, Day 1/4

push press, 3-grip pushups, bamboo bar, v-up lateral mb throw

Kettlebell WOD

mobility, swings and things

Scout’s Honor

Russ planks!


+ The History of the Foam Roller – Physical Culture Study

CrossFit WOD for Friday 10/20

The Cascade Classic Individual Event 1: Scout’s Honor

for time:
10 deadlifts
10 burpee-over-bar
50 double unders
8 deadlifts
8 burpee-over-bar
50 double unders
6 deadlifts
6 burpee-over-bar
50 double unders
4 deadlifts
4 burpee-over-bar
50 double unders2 deadlifts
2 burpee-over-bar
50 double unders

Rx = 110/75kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 3/3

snatch, clean & jerk, incline shoulder press, seated curl, twisting good am, handstands

Powerlifting WOD – Week 2/5, Day 2/4

Dynamic Effort Upper Body: 3-grip board press (close-grip, normal, wide-grip), landmine push press, upright row, kipping pullup, rear delt fly, stall bar hanging leg raise

Gymnastics Strength WOD

hanging and grip work, muscle-up strength, Jefferson curls, GGB

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.

Barbell Sprint

Thrusters at the RCF Games 2017


+ A Lesson In Longevity – The Cascade Classic

We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support!

CrossFit WOD for Thursday 10/19

15-12-9 reps for time:
power clean

Rx = 52/38kg, Performance = 70/49kg

Post time to whiteboard.

2017 WineStar Sommelier of the Year

Not only does he snatch well, but he can identify the region and vintage with his nose alone*!

(*Not sure if that’s factual or if I just made that up. BUT I BELIEVE!)

Nothing new for Chris, though.


+ Cinnamon to Hack Your Blood Sugar and Lower Inflammation – Bulletproof

CrossFit WOD for Wednesday 10/18

rack/block pull 9×3

4 rounds for time:
40 calorie row
40 weighted situp, 20/12kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 2/3

jerk complex, clean & jerks, front squats, dips, situps, side planks, pullups

Powerlifting WOD – Week 2/5, Day 2/4

Anderson squats, front lunges, kettlebell Death March, reverse hypers, frog pumps, standing barbell oblique crunches

Kettlebell WOD

Primal mobility

Clean skill work


Snatch finisher

Triplet Complex



+ Fans Fail to Recognize CrossFit Celebrity Athlete in Clothes – The Overheard Press

CrossFit WOD for Tuesday 10/17

back squat 4×6


EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 air squats


EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 20 pistols

Post squat weight to whiteboard!

Gymnastics Strength WOD

rope climbs, basic tumbling

Bring It

This week’s agenda is INTENSITY! Weighted carries/kb swings/burpees, back squats, double under/snatch complex/air squats, rack pulls, double unders/weighted situps, power clean/thruster sprint, Individual Event 1 from the 2017 Cascade Classic, and team conga lines.

There will be no Sunday WOD as we will be hosting OUT//Seattle! For you guys, it’s essentially a smaller version of VERSUS, with a lot of guests in our home gym. You can play too! You do have to register for the event though: do that here.


+ Lay Off the Almond Milk, You Ignorant Hipsters – Mother Jones

CrossFit WOD for Monday 10/16

Bring It Around the Block

4 rounds for time:
400m weighted carry, 32/24kg
30 kettlebell swings, 32/24kg
20 burpees

Post time to whiteboard!

Olympic Weightlifting WOD

snatch balance complex, snatch complex, back squats, bent over rows, weighted v-ups, box jumps, back extensions

Powerlifting WOD – Week 2/5, Day 1/4

Max Effort Upper: floor press 12×1, Tate presses, JM presses, banded pull aparts, banded tricep pushdowns, plank shoulder taps

Kettlebell WOD

Primal movement, Mobility, Turkish Getup focus, Swings to finish