Fed Up

Who would be up for a “field trip” to go watch this documentary/movie? This is only playing at the Landmark Varsity Theater on the Ave. Leave a comment! Maybe we’ll set up a Facebook event to invite others from our gym community too.

Kitchen Hacks

How To Peel Garlic in Less than 10 Seconds:

How to Rock Chop:

How to Break Down a Chicken:

More Knife skills HERE and HERE.

How to Plan Your Meals When You’re on a Tight Budget
10 Time Saving Kitchen Hacks
Weeknight Dinner Prep
How To Crack an Egg with One Hand (Not really a kitchen hack but kinda cool)
Mad Genius Cooking Tips

Notable apps to download for cleaner choices? Check out “Paleo Central” and maybe these other five apps. You probably don’t need any of these but the thought is pretty neat. I do however think that this Waterlogged app is pretty neat to assist in drinking more water.

What other kitchen “hacks” do you guys have? Please share!

Bunny for Tasty Tuesday!

Before I give you our recipe for this Tasty Tuesday, here’s an adorable bunny eating a raspberry.

Lemon Garlic Shrimp
by Paleo Comfort Foods via Robb Wolf


  1. 4 tsp. olive oil (separated)
  2. 2 red peppers, sliced into 1″ strips
  3. 2 pounds asparagus cut into 1″ lengths
  4. 2 tsp. lemon zest
  5. 5 cloves garlic, minced
  6. 1 pound raw shrimp, peeled and de-veined
  7. 1 cup chicken stock
  8. 2 T lemon juice
  9. 2 T freshly chopped Italian (flat leaf) parsley
  10. 1/4 tsp. red pepper flakes
  11. salt and pepper to taste


1. Heat 2 teaspoons olive oil in skillet over medium heat. Add peppers, asparagus and lemon zest and cook until asparagus begins to soften (about 6-8 minutes).

2. Remove vegetables to a bowl and set aside, keeping warm.

3. Add remaining olive oil back to skillet and heat over medium heat. Add garlic and saute until fragrant (about 30 seconds)

4. Add shrimp, stir, and cook, for about 2-3 minutes. Pour in broth and continue cooking for another 2-3 minutes until shrimp are pink and cooked through.

5. Remove from heat and stir in lemon juice and parsley. Pour shrimp and sauce over vegetables and serve.

Our Third Week! WC3

Can you believe we’re into our third week of the challenge?! You guys are doing awesome. As weird as it sounds, I really enjoy reading what you guys are eating through out the day. The best part is reading about how much better you feel while eating this way. What are some of the challenges you guys have run in to? Have they gotten easier? Open forum, post in the comments below!

This week’s challenge is to cook in a cast iron skillet!

Photo by Lillian S.

Cast iron skillets may seem pretty old school and it’s because they are and they are fantastic. Cast iron skillets can last a lifetime if you condition and take care of them correctly. Here are a few reasons why they are a tool to invest in:

  1. it’s naturally a non-stick pan (sets it up for easy cleaning and lessens the amount of oil you use).
  2. it distributes heat evenly.
  3. it can be “constantly varied” in use! You can fry, bake, and saute in it. It can be easily moved from your stovetop and straight into the oven. You can use the same skillet to cook/sear a steak and bake a pie!
  4. it’s affordable. Most pieces are about $25. With it being versatile, you can replace old baking pans and other cooking tools with one or two cast irons.
  5. emits small bits of iron into your food without any chemicals.
  6.  Four Ways to Cook in a Cast Iron Skillet 

Photo by Long N.

Don’t have one yet? Amazon would be a great place to start! Maybe ask your family if they might have any “old” ones laying around that they don’t want anymore or check out your local thrift shop. You can easily RESTORE them! Already have one but want to season it well? Check out The Kitchn‘s method HERE!

Andrew almost always cooks steaks Gordon Ramsey style.

Time to get cookin’!

Photo by Long N.

Follow/Funny Friday May 9th

What is gluten?

Whooooo it’s Friday! Thought you guys would find this video pretty hilarious. Hopefully at this point in the challenge you’re familiar with what Paleo is. Whenever someone asks me what Paleo is, I keep it simple and tell them that I’m just eating fresh real food because people can get caught up on the word “Paleo.” Michael Pollan’s book, Food Rules, explains it pleasantly clearly.

Another weekend is upon us and we’re at the end of our second week of the challenge. Some of you have been doing an amazing job journaling your food and we appreciate that a ton! We know life can get busy and going on the computer to log your food would probably be the last thing you’d like to do.. so whether or you’ve been consistent or not [in journaling] we are still rooting for you all in keeping up with the challenge. Try posting every other day if you can! You never know who you can inspire with what you’re eating.

Happy Mother’s Day Weekend to all you mamas, mama figures, & mama-to-be’s!

We have had a handful of athletes in our community who have continued (and still continue) to work out with us during and after their pregnancies. You are all amazing, inspiring, and super bad ass!

Food For Thought, Mommy version:

CrossFit Mom
CrossFit Kids
CrossFit Mom: Falling Off The Paleo Wagon
Eat To Perform: How to WOD & Eat While Pregnant
CrossFit SouthBay: Tips
The Box: CF Moms, Unsung Heros
The Box: Postpartum
The Box: Barbells & Babies

Tons of recipes coming your way this weekend to keep the motivation for meal prep. KITCHEN HACKS. Stay tuned! 


Thursday Check In, May 8th!

You’ve ironed out some of the kinks that are common during the first week, now what?! Keep going! For long-term benefits, I encourage you to get comfortable with fueling your body in a healthier fashion. Here are a couple ways to enjoy the process:

Savour. Take a few extra minutes to set the table for dinner; carefully plate your food, and then taste your meal. In the hustle and bustle of daily life, we often ignore the experiential elements of eating. Allow your sight, smell and sound to take pleasure in eating as well. Long gone are the days of eating merely for survival.

Be aware. After the first week of clean eating, it’s likely you’ve noticed some changes. Perhaps you are waking up with more energy, your stomach feels less bloated or you’ve noticed that a certain food is giving you some issues. One of the benefits of journaling your food intake is being able to track how your body is responding to what you eat. Is the sugar monster still nagging you at 3 o’clock for that daily chocolate bar? Breaking habits and creating new ones requires mindfulness.


From Our Community; Juice!

Happy Hump Day folks! Hope week two has been treating you well thus far. This week we are featuring our friend Amy of Be Well Juice Company!

There are many different opinions, pros, and cons in regards to juicing (such as juice detox, juice cleansing). In some cases, the word juicing can have a negative ring to it but it shouldn’t. The purpose of our challenge is to eat real food.

We’re not promoting a juice detox or cleanse during the 2014 PaleoRx nutrition challenge, so why are we talking about juice? We want to be aware of what we nourish our bodies with and juice can be included in the list of foods and liquids that we intake. From our standpoint, juice isn’t as much of a food as it is a supplement. Depending on your goals you might want to try a juice cleanse in the future.

Whether you’re making your own or buying from a juice bar/company, it will be better than the sugar induced, bottled and processed juice you find on the shelves in stores. You’ll know what ingredients are in the juice you make or choose to buy. These juices can be a great supplement to your meals, but it should not replace your food.

Food for thought:

– Dear Mark: What’s Wrong With Juicing?
– Juicing vs. Blending
– 5 Things, PBS


“At Be Well Juice Co, we provide cold-pressed, raw, and unpasteurized plant based juices and raw Non-Milk Milk for home or work delivery to the Seattle area. We have 1-7 day juice options with a variety of flavors. Each day consist of 6 (16 fl oz) bottles of healthy goodness! Juices can be consumed with food to help increase our daily vegetable intake or alone for its detoxing and cleansing abilities. There are many benefits to juicing – it can help improve our immune system, clear our skin, and prevent against many diseases just to name a few! By removing the fiber, we allow vitamins, minerals, and phytonutrients to be absorbed quickly into our bodies. Juicing can also serve as delicious avenue to intake vegetables you normally wouldn’t eat.


Grab a juice package for yourself or share with friends and family! Juices are made to order to ensure quality and freshness. Non-Milk Milk can last up to 72 hours and juices up to 96 hours after bottling with refrigeration. For juices – a minimum order of 6 bottles [1-day $48] is required but no minimum order for non-milk milk. Please contact bewelljuiceco@gmail.com for any questions and ordering info.

Live Happy and Be Well!”

Order by 10pm Wednesday May 7th, Deliver to FCF 7am-8am May 9th Friday
Order by 10pm Friday May 9th, Deliver to FCF 7am-8am May 12th Monday
Order by 10pm Wednesday May 14th, Deliver to FCF 7am-8am May 16th Friday

Amy has a couple discounts for us if you’re interested in purchasing yourself or pitching in as a group/team!

$5 off purchase of $50 or more
$10 off purchase of $100 or more
$15 off purchase of $150 or more
can be used more than once

Juice Package Options

One day’s worth of cleanse includes six 16 fl oz bottles of juice. It is best enjoyed within 72-84 hours of delivery!

1-Day Cleanse $48.00
3-Day Cleanse $142.50 ($47.50/day – save $1.50)
5-Day Cleanse $235.00 ($47/day – save $5)* (2 deliveries)
7-Day Cleanse $322.00 ($46/day – save $14)* (2 deliveries)

orange love – orange, carrot, turmeric
a, beet, c’s – apple, red beet, carrot, lemon
gut it out! – pear, carrot, pineapple, ginger
holy kale – kale, celery, cucumber, apple, pineapple, lemon
greentastic – kale, spinach, chard, celery, cucumber, parsley, lemon, ginger
so fresh & so green – spinach, arugula, celery, parsley, lemon [coming soon]


Non-Milk, Milk Options (best enjoyed within 48-72 hours):
Sweet Almond Milk; almond, date, sea salt, filtered water, 16 fl oz $8.25
Coconut Almond Milk; homemade coconut butter, almond, date, sea salt, coconut water, 16 fl oz $9.00
Sweet Coconut Milk; coconut, date, filtered water, 16 fl oz $9.00
Sweet Hemp Milk; hemp seed, date, filtered water, 16 fl oz $9.25


If you would like to place an order, please send an e-mail to Sheena [sheena@foundationcrossfit.com]

Questions about the actual juice, prices, etc. please send to Amy [bewelljuiceco@gmail.com]