Author Archives: Nadia Shatila

Wednesday, July 1, 2015

Test a Benchmark WOD or make up a missed workout

CrossFit Options:

Filthy Fifty
Nasty Girls
1 Rep Max lifts or Runs/Rows

image1 (53)Powered By Nature

Essential oils aren’t just something that makes the room smell good. Most people have no idea that essential oils can help bring balance to the body!Want to breathe easier? Speed your recovery? Boost your energy levels? Relieve Stress? Or just help yourself to better and more easily relax? These powerful essential oils have been used to support wellness for centuries…. and their coming to CrossFit Belltown!

Resident CFBT Athlete and Essential Oils Guru, Lauren Peter, will be showcasing a special blend of Young Living Essential Oils at CFBT tonight from 530pm to 730pm. Each of her oils is specially formulated to not only help un-fry your brain and untie your body from a tough and grueling day of training, each blend will also most assuredly aid in helping you to reach your Health & Fitness goals… one epson salt bath, diffuser or oil rub at a time.

Come find out what essential oils are all about and what copaiba, frankincense, marjoram, blue spruce, clary sage, wintergreen, peppermint and balsam fir can do for you!

Should you have any product questions whatsoever, please feel free to contact Lauren directly at

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Tuesday, June 30, 2015

Workout: 3 rounds for time of:
Run 400 meters
21 Dumbbell Thrusters (35,20)

Accessory: 3×15 Hip Extensions

image1 (52)Know Your History

Congratulations to Agustin and Gretchen, the winners of last night’s trivia question regarding the first group of women to help inspire the world to step outside their comfort zones and look to CrossFit as a way of life.

On Sunday, December 4, 2005 – the CrossFit site debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie Sakamoto, Eva T, and Nicole Carroll “The Original Nasty Girls.” Watch the video below featuring the workout  “Nasty Girls” on the day of its conception.

Annie, Nicole and Eva T were part of the original “FireBreather” Crew that trained at the first CrossFit Gym located in Santa Cruz, CA.  These ladies trained under the watchful eye of CrossFit CEO and Founder, Greg Glassman.


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Member Spotlight: Daisy May

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First name: Daisy May

Last name: Gutierrez

DOB: May 16, 1981

Occupation: Teeth fixer (Dental Hygienist) and Drug dealer (Pharmacy Technician)

CrossFitting Since: May 2013

First Memorable CrossFit Experience: Taking my first CrossFit Basics class with Eric and reviewing squat technique. I specifically remember being asked, “What position is that? Dogs do that when they take a poop, let’s fix that”(or something to that effect). Then the workout of the day involved AMRAP squats and push-ups x 10 minutes. It was magical, I improved that squat technique, and I haven’t stopped since.

Favorite WOD: Fran, and anything with double-unders, handstand push-ups, or squat movements

Favorite Lift: ALL SQUATS!!! Back, Front, and Overhead

Least Favorite WOD: Filthy Fifty and anything with wall balls, rowing, or sumo deadlift high pulls.

Favorite CrossFit Moment: Getting a strict unassisted bodyweight pull-up for the first time (+1)– previously never able to do this my ENTIRE life, then being able to do weighted pull-ups the week after.

Why You Do CrossFit: The genuine camaraderie of everyone, we all encourage each other to succeed during workouts and celebrate those huge PRs for one another. For the most part before CrossFit, I worked out on my own at a regular gym and never spoke to anyone-I was not completely satisfied and continued to do the wrong technique and form for years. It was nice to see results, but I never had the connection that I experience here at CFBT. At times during the especially grueling metcons, I take a glimpse around at everyone trying to make it through the workout and seeing that motivates me to do better, not give up. I also do CrossFit because it scares the crap out of me (before and after the workout) and it is a special feeling to complete a workout that seemed impossible then surprise yourself with what you are actually capable of. It’s always a constant struggle to work on my weaknesses.

Favorite Cheat Meal: Pizza and ice cream (Magnolia Ube).

CrossFit Secret: Sometimes, during burpees I pretend I’m a frog hopping and clapping to catch a fly. Also, I like to hum a song during a large number of double-unders it helps me follow a rhythm.

My CF crushes are Brooke E. CLB, and Jon Pera.

What Do You Do On Rest Days: Snowboarding, cocktail beverages, concerts

What Can’t You Live Without: Adventures, music, and family

Favorite Vacation Spot: Hawaii or anywhere with warm water and beaches

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Monday, June 29, 2015

Workout: Overhead Squat: 5-5-5-5-5- reps

Accessory: Accumulate 30 strict Ring Dips or 30 weighted dips


Who are these three women?

The first male athlete to provide the correct answer will receive a lovely new bottle of Laphroaig (Single Malt Scotch, aged 10 years). Additionally, the first female athlete to also provide the correct answer will receive two CFBT-monogrammed wine glasses and a bottle of 2012 Malbec (red wine).


Hint ~ These three women helped catapult CrossFit into the lives of countless men and women the world over. Because of these three women, the old you has become the new you. It was born way back when you picked up a barbell for the first time. It was born when someone told you that you that burpees and box jumps would give you nightmares. It was born when you knew that you had just triumphed over your first Chipper workout. It was born when you deadlifted more than your bodyweight.

These three women changed what we once thought was impossible. They exposed us to what a woman could really do. We saw these women doing Muscle-ups, Hang Cleans and Air Squats at a blistering pace. They helped shape and redefine what it meant to be an athletic woman.

So… know your own history; know your roots. We must never forget the people who have helped to shape our very lives. Every rep. Every blister. Every drop of sweat –These three ladies helped pave the way.

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Saturday, June 27, 2015

Workout: Run 1 Mile, every minute perform 5 burpees

track wod (1)Track Workout

CrossFit Belltown will be hosting only one class today. That class will take place at 9:30am at the Queen Anne Bowl Playfield, NOT CrossFit Belltown. All athletes, including BootCamp and CrossFit Basics, are welcome to attend.

Playfield address: 2806 3rd Ave West
(CFBT will be closed today, as we are hosting CrossFit L1 Seminar)
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Friday, June 26, 2015

Workout: Five rounds for time of:
7 Squat clean (155,105)
14 Kettlebell swings (75,55)

image1 (51)Pause Squatting For Power

Derek F., shown above, is paused in the bottom of a back squat as part of yesterday’s Pause Squat programming. So why a Pause Squat?  Good question. There are countless tools that an athlete can apply to a traditional squat in order to help improve power and strength, translating to better numbers not just in the squat -but a host of other movements as well, inside and outside the gym.

During a Pause Squat, an athlete comes to a complete stop at the bottom of the movement, holds the position for however long is dictated, then drives explosively back to a standing position.

So what are the benefits? Well, for starters, it builds horsepower out of the bottom of your squat. It causes your legs to have to work much harder to push into the load from a stationary position. This is because a pause gives the legs greater time under tension, while also increasing muscular recruitment. The pause squat also dissipates the stretch reflex (that ‘bounce’ you feel when you drop down and explode up rapidly on a squat…) and fatigues the muscles more prior to standing up the lift. Combining all these elements results in greater muscular strength and more POWER! And let’s not forget how it feels to get buried in the bottom of a heavy squat clean or snatch. Pause squats force you to hold a deeper position, which replicates the sensation you would feel ‘in the hole’ during both of these lifts. In doing so, you should eventually feel more comfortable in driving out of the hold in your olympic lifts. In addition, since pause squats force you to drive upwards from a bent-knee position, expect to see your deadlift numbers go up as well.


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Thursday, June 25, 2015

Workout: Back Squat: 3-3-3-3-3-3-3 reps
3 second pause at bottom of first rep.

Accessory: 10×2 Tall Box Jumps

image1 (50)New Faces

How many of us remember our first day of CrossFit? Not necessarily our first workout. I’m talking about the first time you were given a 2-pound dowel and asked to squat it; legs cramping and dying for air. All I can remember thinking is “How am I ever going to get through this alive?!?”.

It should go without saying that we could all use a fair amount of encouragement from time to time, if not to remind ourselves we’re all in this together. Especially our more novice athletes. That said, the next time you see a new face in the gym, grimacing for better position, dowel in-hand, please be sure to let them know that even though it may not get any easier… It’s totally worth it.

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Wednesday, June 24, 2015

800 meter Run
20 Muscle-ups
800 meter Run

Time Cap: 15 minutes

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What Happens in Oly Class… Stays In Oly Class!

Sometimes, it’s best to not ask questions… But rather to just do what you’re told.

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Tuesday, June 23, 2015

Workout: Shoulder Press: 1-1-1-1-1-1-1-1 reps

Accessory: 3×12 Bent over Barbell Row

image1 (48)CrossFit Belltown Arts & Crafts

A special Thank You to Beth for taking the time to show her artistic talents in support of our athletes at Saturday’s Trident Championships.


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Monday, June 22, 2015

Workout: Complete as many rounds as possible in 20 minutes of:

10 Chest to Bar Pull-ups
10 Handstand Push-ups
20 Hip Extensions


PR’s Abound!

Congratulations to our CFBT lifters who competed in Saturday’s Trident Championships in Tacoma. Scott M, Kellen A, Derek F, Rodrigo L, Andrea P, Kendra H and Nadia S all had strong performances.

A special thanks to Beth, Katie, Amanda N, Sylvia H, Alex S, David M, Daisy M & ‘Topher T for coming out and supporting everyone… and nearly eating all the doughnuts (impressive).

And last but not least, a very special mention to the man that helped make it all possible… The man. The myth. The future legend -Coach Lincoln Brigham. We are deeply grateful for leadership, guidance and direction.

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