Author Archives: Nadia Shatila

Thursday, January 29, 2015

Workout: For time:
30 Medicine-ball cleans (20,14)
30 Ring dips
30 Medicine-ball cleans
30 Chest-to-bar pull-ups
30 Medicine-ball cleans
30 Push-ups
30 Medicine-ball cleans

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CFBT POP QUIZ

What is happening in this picture?

A.) Fred has decided to take a nap between sets.

B.) Fred has no idea why he’s just fallen down & cannot get up.

C.) Fred is planking.

D.) Fred has just squatted his own body weight (155#) for 31 unbroken reps & is now enjoying his trademark ‘Victory Dance’.

~The first person to email us the correct answer at info@crossfitbelltown will receive one of our newest flavors of Steve’s Paleo Treats.

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Wednesday, January 28, 2015

Workout: Shoulder Press: 5-5-5-5-5 reps

Accessory: Tabata Mash-up of:
Hollow Hold
Handstand hold

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“Rollin’ with the homies”

Trainer Joe checking in with his athletes for some post-workout chalk-talk while fighting the good fight to always be mobilizing.

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Registering For Class

memo (memorandum) - isolated text in vintage letterpress wood type
This posting is intended to serve as a reminder to please register online for any & all CrossFit Belltown classes
You wish to attend throughout the week.
We strive to offer classes that are well organized & timely.
By disregarding this request
It leaves our trainers with no time to plan for how each class will need to be most effectively managed
 -and-
Creates a host of other logistical challenges along the way.
 

~NOTE~

There is a one hour registration cut-off prior to the start of each class.
Please keep this in mind when registering for classes.
Should you miss the registration window
Please email us directly at info@crossfitbelltown.com to inform us that you wish to attend a given class.
 
Should you encounter a class that is fully booked
Please add yourself to the class wait-list and we will make sure you get added to the class of your choice.
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Tuesday, January 27, 2015

Workout: Five Rounds for time of:
15 Push Press (75,55)
15 Kettlebell Swings (55,35)
15 Toe To Bar

Accessory:  5 minutes of  group stretching.

outside the box
OUTSIDE THE BOX will be at CrossFit Belltown this evening from 630p to 730p offering a sampling of their Home Delivery menu; a smorgasbord of tasty paleo treats that will blow your taste buds away.
 
Both Eric and I have been ordering meals from ‘OTB’ for nearly two years now. It’s everything you’d ever want in a meal plan; it’s easy, super affordable & super yummy. A couple keyboard clicks, and voila! There’s a knock on our door every Monday evening with a weeks worth of food just waiting to be eaten.
 

www.eat-otb.com

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Monday, January 26, 2015

Workout: Max Reps Body Weight Back Squat

Accessory: 1,000 meter Row at 60%-70% effort
then 2 minutes in a couch stretch per side

YouTube Preview Image
YouTube Preview Image

Eric and I are currently participating in a year-long challenge with some close friends scattered throughout the globe. A few weeks ago, we were given the task to complete as many back squats as possible at our own body weight in one straight set. What soon followed proved to be so much “fun”, I decided to pass this joyous experience on to you.

Between the two of us, Eric spent a grand total of 6 minutes under the bar, banging out 60 continuous reps at 150 lbs. I on the other hand was able to eek out 87 reps at 110 lbs across nearly 8 minutes of continuous squatting.

Suffice to say, the task proved to be as mentally challenging as it was physically challenging. That said, a word of Advice, should you choose to tackle this challenge: When the blood coursing through your veins starts to feel like battery acid and you’re ready to quit, keep going… Victory is only a few reps away.

Here’s a snapshot of our last 3 reps; A little something to hopefully inspire you to step outside your comfort zone today.

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Saturday, January 24, 2014

Workout: Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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Nate, Tony & Luke went on to lift 155#, 135# & 145# for 3 reps across nearly 8 total sets in Thursday’s Push Press workout.  Great work, Belltown~!

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Friday, January 23, 2015

Workout: For time: 9-7-5 of:

Deadlift (315,205)
Bar Muscle-up

Time Cap: 10 minutes

Accessory: 10 minutes to work on any or think/write 2015 goals on goal board.

 

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Do you have true grit? These folks do; one of our recent Saturday morning Bootcamp classes. We invite you to step outside your comfort zone and join us for a class. Register online or contact us at info@crossfitbelltown.com

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Thursday, January 22, 2015

Workout: Push Press:3-3-3-3-3-3-3 reps

Accessory: Accumulate 10 rope climbs

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Trainer Meg, instructing a group of newcomers as to the importance of moving efficiently  – “it’s not the load that breaks you down, it’s the way you carry it.” Our CrossFit Basic class is offered every Tues/Thurs morning and evening.

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2015 Goals!

Happy-New-Year-2015-Goals-Images

Our yearly goal board has been reset and is awaiting your lofty, achievable and quantified goals for the year!

We are excited to help you achieve and exceed each goal you set for yourselves, so without further adieu, please neatly and legibly write your foreseeable accomplishments for the fittest year yet.

2015!!

(Please see a Trainer if you need help setting your goals)

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Wednesday, January 21, 2015

Workout: Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
5 Thrusters, (165, 115)

Accessory: Accumulate 2 minutes in an L-sit

 

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