Archive For: Training


If you have visited our friends at Lululemon Pacific Place this month, you may have noticed their cool December event the 12 Days of Sweat.


Put down the to-do list and let’s live in the moment! Join us for #12daysofsweat throughout the month of December with some of our favorite studios, classes, and instructors all over Seattle. Every class is completely free, so bring a friend and come sweat with us!

– Tuesday 12/16 | 6pm | Run Club: Lisa Cartwright | 3 mile run- meet at lululemon athletica Pacific Place
- Wednesday 12/17 | 6:30-7:30pm | CrossFit SLU: HellaFit | Andrew Bueno
- Thursday 12/18 | 6:30-7:30pm | Foundation CrossFit: HellaFit | Andrew Bueno
– Saturday 12/20 | 9:45-11:00am | Be Luminous Yoga | Nicole Tsong
– Saturday 12/20 | 1:30-2:30pm | Flybarre | Anja Kellner-Rodgers **pre-registration required by email
– Sunday 12/21 | 2:00-2:45pm | Flywheel | Alex Sweeney **pre-registration required by email

Questions? Email or call 206.682.1286.





Screen Shot 2014-12-16 at 10.57.32 AM

Questions? Email or call 206.682.1286.

Check out the facebook event here.


“Recording artist Rick Ross has taken up CrossFit, and the 38-year-old rapper says training and an improved diet have benefitted him in several ways.

“Being in better shape, it affects everything,” Ross says. “Of course your health. Of course your psyche, your confidence.”

Ross recently released his seventh album, “Hood Billionaire,” and he’s up for a pair of Grammy Awards for his work on two other projects. Trainer Garret Fisher, fifth-place finisher at the 2013 Reebok CrossFit Games, says Ross’ progress fires him up.

“Every day when we work out, (Ross) definitely pushes his limits … and it shows,” Fisher says.

As a frequent traveler, Ross has limited opportunities to work out and appreciates CrossFit’s intensity and minimal time commitment.

“We come out here, we get it in, we feel good,” Ross says of his training, which takes place primarily in his backyard.

Watch as CrossFit Inc. journalist Sevan Matossian follows Ross, who says he uses CrossFit to start each day “like a boss.”

Video by Sevan Matossian.”

12 Days of CrossFit: Water Bottles

Water is a key to success that often goes overlooked. Stay hydrated and happy with some of our favorites.

MULTITASK ALL DAY! This water bottle doubles as a foam roller. Yes, read that again. It’s a great 2 in 1 steal brought to our attention by FCF’s Jessica Strangebird. All MOBOTs are made of recycled, FDA-approved stainless steel, meaning no BPA. Because water helps make muscle tissue resilient and pliable, all the awesome benefits of foam rolling are multiplied when you’re well hydrated. ($39-$65,

Liberty Bottleworks
hawks feminist water
A local company, get something more personal from Liberty Bottleworks. They are not a bottle mill sending out millions of generic, insignificant designs. Their 72 unit minimum custom bottles are made to order and can be custom designed. Or choose from their pre-designed bottles to rep your Seattle and Seahawks love! You can also choose your cap preference depending on how you like to sip. ($20-$25,

Klean Kanteen
They introduced the world’s first BPA-free metal hydration bottle in 2004. Their grassroots following exploded in 2008 when public outcry led to national bans of BPA-laden, polycarbonate containers. Today Klean Kanteen continues to lead through innovation and example, bringing new products to market that replace plastic with safe, long-life cycle alternatives. The new Reflect Kanteen® eliminates paint and plastic altogether, raising the bar once again. They also have a variety of lids for your drinking pleasure. ($18-$35, available at, Amazon and other major retailers)


These guys are newer to the market, but the HydroFlask crew wanted to use double wall vacuum technology to focus on keeping colds cold and hots hot. Made with quality materials and completely recyclable. Worth the price if you value your temperatures! ($25.99 to $54.99, HydroFlask)

Blender Bottle


Not necessarily just for water, these bottles can now carry, mix, and support you pre or post-workout with plenty of different beverages. You can use them at home to make pancakes or waffles!

Max Week 12/15 through 12/20

Super fun weekend!

FCFCFSLU Pub Crawl 2014FCFCFSLU Pub Crawl 2014

HYFR Squat at the 2014 Bellevue Interbay ThrowdownHYFR Squad takes 11th out of 52 teams at the Bellevue Interbay Throwdown

KB Robyn Agerbomb 2014KB and Robyn attend Andrea Ager’s seminar

and of course, another SEAHAWKS win!

Testing on Tap
– back squat
– bench press 1RM
– snatch 1RM
– clean 1RM
– handstand development
– max front squat
– max L-sit (hang or support)
– 500m row for time
– 2 minutes max calorie AirDyne
– 2 minutes max double unders


Why Your Approach to Fixing Your Lower Back Is Making It Worse – Breaking Muscle
28 Months On Mars – NY Times
– The Paleo Diet: Eat This, Not That – The Paleo Diet
Zen and the Art of Double Unders – Tabata Times
We Used Amazon For Lunch Delivery and Here’s What Happened – Geekwire
– A History of the Sentance “Buffalo buffalo buffalo buffalo buffalo” – University of Buffalo
Russell Wilson’s Worst Game and the Importance of the All-22 in Evaluating Quarterback Play – FieldGulls
An Epic Mac and Cheese Taste Test – The Stranger
NPR Music’s 50 Favorite Albums of 2014 – NPR
– HE WAS RIGHT ABOVE FCF! Stevie Wonder on Capitol Hill – Capitol Hill Seattle

Volume Saturday 12/13


5 rounds, each for time:
5 power cleans, 61/43kg
10 front squats
5 jerks
20 pullups

Rest exactly 90 seconds between each round.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

12 Days of CrossFit: AB Edition

Megan has been doing a fantastic job of sharing some of the most popular CrossFit-related items with you guys. Today I’m going to share what I have for my lifestyle.


Koston 1slifestyle shoes: Koston 1s

If you follow me on instagram you might know my everyday shoe is the NikeSB Koston (One, Two, Max, Mid, etc), the signature shoe by Nike Skateboarding for legend Eric Koston. It’s great for what I need in commuting, function, and style. They’re built for control, and also made to be broken so it’s great for all the running, jumping, and lifting we do. When it comes to my workout/training kicks my new preference is the CrossFit Reebok Nano 4.0 and my weightlifting shoe of choice is the Nike Romaleo. I think the best hybrid workout/weightlifting shoe is split between the Inov-8 FastLift (narrow foot) and the Reebok CrossFit Lifter 2.0 (wider foot). The lady likes her Chill Pills in Grey Fleece from STR/KE MOVEMENT as an everyday/training shoe.

Reebok CrossFit Nano 4.0, STR:KE MVMNT Chill Pilltraining shoes: Reebok CrossFit Nano 4, ST/KE MOVEMENT Chill Pill

Weightlifting Shoes - Inov-8 FastLift and Nike Romaleoweightlifting shoes: Inov-8 FastLift 335, Nike Romaleo

Socks are just as important (at least for comfort) so I look at Stance, Smartwool, Swiftwick, and Nike.


I generally use Johnson & Johnson Athletic tape for my thumbs anytime I do snatches, cleans, and jerks. You can grab a roll at the gym for $4. This is the tape I used back in high school Sports Medicine and it’s still the best: just enough flexibility, great stick, and it holds chalk well. If my wrists are feeling funky and I want some security I’ll bust out my custom PR Wraps. My knees are really loud, but I’ve found that keeping them warm allow them to move well and not crack. About 3 years ago I invested in some 7mm Rehband Knee Sleeves and while pricey they do a fantastic job. They’ve since come out with more options, but they’re good for staying warm and mobile.

Foundation CrossFit PR Wrapscustom PR Wraps

I sustained a wrist injury a couple years back, so sometimes it gets funky under heavy use. I turn to some custom PR Wraps that I picked up at the 2013 CrossFit Games.

The only other tools I have at home are a couple of kettlebells and a jump rope. I actually keep a personal one at each gym: a Rogue short handle bearing speed rope at Foundation CrossFit and a basic speed cable at CrossFit SLU (even though I use Lauen’s a lot!)


As CrossFitters there’s a lot to be done with your hands: holding barbells, carrying dumbbells, swinging kettlebells, and hanging off bars and rings. Handwork is the price to pay for a more fit body, but sometimes it can lead to huge calluses which eventually tear. Protect your grip first with prevention: check out the Emjoi Micro-Pedi ($24.95 to $139.95, deals on Amazon). Second, if you just need some protection check out these Barehand Gloves ($24.99) which aren’t out yet, but are available for pre-order.

My most valued tool is the M-80 Roller. I was introduced to it at the 2014 CrossFit Games down in California and it has become my favorite roller since. If my feet hurt, I usually use a Rubz ball since it’s got so many pressure points. On those days I need to relax I like soaking in Kniepp Arnica salts. I use Kiehl’s Facial Fuel lip balm, scrub soap, and coconut oil for moisturizing.



You can’t go wrong with our American Apparel hoodies printed with FOUNDATION CROSSFIT and CROSSFIT SLU, but when the weather’s bad I throw on my Athletic Recon Firebee Jacket on top to protect myself from the elements if I’m going for a run. You can also layer it easily. Also as a Lululemon alumni ambassador I’ve fallen for the Revolution Hoodie. Pants-wise the Lululemon Revival Pant has become my new favorite (I’ve had them for about a week). These joggers fit me pretty well without looking like tights, which brands like Zanerobe tend to fit athletic bodies. Joggers came out of shoe culture and as it’s popularity goes popular brands are catching on. I like it because of mobility, and because you’ll never have to worry about stepping on extra fabric you’ll be good. If you want some jeans that fit thighs that squat, I like Volcom Solvers. Skate jeans usually have a 2-way if not 4-way stretch to them. I’ve gotten into Publish Legacy Joggers this year.


If I try on pants, I need to be able to squat to feel comfortable. I do this even in dress slacks. If it rips while you’re in the changing room you can blame faulty manufacturing! (=

Dudes should also try out SoDo apparel, especially their Long Sleeve Cooldown tees.

For the ladies Lululemon Wunder Under. I spend a lot of time inside Lululemon Pacific Place to geek out on fabrics and cuts. This also allows me time to find gifts for my special lady. She loves this pant and has many pairs. There are different takes in this silhouette such as crops, variations “full-on” in different fabrics like their proprietary Luon fabric, Luxtreme, cotton, and more. Bombsheller is also putting out great product- with the added benefit of fully customizing what’s on the tights.


We have a pretty extensive list of texts/books/websites I frequent to sharpen up the training we provide to FCFCFSLU, but I’ll share what I think is great to start with:

1. KettlebellRx – Jeff Martone. If I had to choose only one book for an aspiring athlete/trainer/coach, this would be it. Warmups, proper technique, corrections, programming- it’s all here.
2. Paoli x RPM Freestyle Rope and Book Package – Carl Paoli. Our friend released his book (featuring pictures by Pao at FCF) plus you can get a custom engravement for an extra $10 so everyone knows it’s your rope!
3. Starting Strength – Mark Rippetoe. The basis for weightlifting in our FOUNDATIONS program and one of the best programs for novice lifters.
4. Win Forever – Pete Carroll. Mindset y’all! Seattle’s favorite coach explains what kind of culture his work thrives in.
5. Becoming a Supple Leopard – Kelly Starrett. Having a full range-of-motion allows us to reach our fullest potential, as well as recover our tissues after beating them up.


The final set of things I’d like to share involve my EDC, things that I can’t go my day without. It all starts with your pack, which is dependent on how you commute around. I prefer backpacks since I walk, cycle, and drive around. My favorite pack of the past couple of years has been the Osprey Momentum 34 pack. I rotate that bag with the Lululemon Cruiser which I didn’t like at first, but has come out with better versions and colors of their bag. The one I’m using the most nowadays is the 5.11 Tactical RUSH 24 pack. The RUSH features MOLLE for various pouch attachments. Large enough to carry the majority of my gym gear without looking like I’m backpacking.

On my person I carry around Field Notes memo books (thanks to Jared) and am writing in them with some fantastic Uni-ball Jetstream BLX ball point pens. Wear G-Shock watches, carry my iPhone in a Hex case, my cards in a Hershel Supply Co Charlie and invested into a Microsoft Band, which I was lucky enough to test earlier in it’s development! Over the past couple of years I wore a Nike Fuelband, but seeing as that was a project prototype for the upcoming Apple Watch I got rid of it. I carry Kershaw pocketknives and a Gerber shard, and Bose ie2 headphones because the audio is fantastic, they fit well, don’t move, and don’t provide weird cable feedback.



If you’re looking for the perfect gift for an athlete friend or family member, you have plenty to choose from! There’s something for every type of athlete from beginner to an advanced.