Author Archives: Nadia Shatila

Thursday, October 27, 2016

Workout: Four rounds for time of:

15-foot Rope Climb, 3 Ascents

30 Push-Ups

30 Sit-Ups

Accessory: Spend 15 minutes working toward one of your goals on the goal board.


Respect The Thruster

“No aspect of functional movement is more important than its capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power.” ~ Greg Glassman, Founder and CEO of CrossFit.

This is why thrusters hurt: They’re an extremely high power-output exercise and, as such, are one of the most useful exercises in the CrossFit tool-bag for improving one’s work capacity. High power output in a movement, and in a workout, is essential to causing the physical adaptations we are all looking for.

So embrace the suck the next time you see thrusters in a workout, because you WILL be seeing them again. And above all else, try to spend less time hating thrusters and a little more time practicing them. Because guess what… thrusters don’t really like you either. They don’t like you because you don’t like them… and it shows.

What’s more, you only treat them well when you’re bright and cheery and fresh (like at the beginning of a workout). But when you start getting tired, suddenly you don’t like them again; you treat them as if it’s THEIR fault that you’re not very good at them, that the movement itself is somehow to blame because you get tired when you’re doing them.

But there’s hope! You can turn this relationship around, and you can do it right now! Understand that the more you respect the thruster, the better it will treat you. Thrusters are incredibly powerful, and have the ability to improve your life beyond your wildest dreams (insert Napoleon Dynamite joke here). Show them the respect they deserve. Practice them often. Speak of them well. Perform them with calculated grace. Make it so that you can show them off proudly even when you get tired — especially when you get tired — because that’s when your respect will pay off the most.

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Wednesday, October 26, 2016

Workout:  Eight rounds for max reps of:

Hang power clean, 20 seconds (115,75)

Rest 10 seconds

Push press, 20 seconds (115,75)

Rest 10 seconds

Score is total number of Hang Power Cleans, and Push Presses.



Thank you to everyone who voted to help CrossFit Belltown win the titles of Seattle A-List’s Best CrossFit Gym –AND- Best Personal Trainers for 2016! We couldn’t have done it without you!


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Tuesday, October 25, 2016

Workout: Overhead Squat: 3-3-3-3-3

Accessory: Accumulate 30 handstand Push-Ups


Fridge Full of Awesome

We just received a new shipment of Kill Cliff this morning, loaded with electrolytes, vitamins, and enzymes to replenish micronutrients, help you recover post-workout, and test positive for awesome.

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Monday, October 24, 2016

Workout: For time:

100 Thrusters (95,65)

Accessory: 100 Banded Tricep Push Downs


Trident Open

Congratulations to Rodrigo for competing this past weekend at the Trident Open in Tacoma. Rodrigo went four for six lifts. The day was also filled with Legendary Doughnuts and barbecue-smothered mac n’ cheese… the reward for a job well done!

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Workout: Complete as many rounds as possible in 15min of:

50 Double Unders

10 Power Cleans (135 / 95)

10 Toes To Bar


All Smiles

This past week has been absolutely chalked full of personal records. Shown above, a smile crawls across Amie L’s face as she realizes the small tweak she’s made in her push press has helped her to put 90lbs overhead; a load that she had previously been unable to lift.

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Friday, October 21, 2016

Workout: 21-15-9 reps for time of:

Sumo Deadlift High-Pull (75, 55)

Bar-Facing Burpee

Time Cap: 10 minutes

Accessory: 4×25 Banded Cable Crunches


Our Home Away From Home

CrossFit Belltown was featured again recently in Box Pro Magazine. This time, the topic of conversation was to delve into why we chose to create a sitting area that feels more like home than anything you would normally expect to find in your globo- or CrossFit gym. Understanding that a gym (especially a CrossFit gym) can be an intimidating place for people, especially newcomers — having a place where everyone can be themselves has really permeated all aspects of our gym in a way that the culture it breeds is one of having a ton of fun without taking ourselves too seriously. We want everyone to feel as though they are a guest in our home. And even though the occasional card game or an 18-year old scotch might not sound like something that has any place in a gym, it  surely does in our home. And so by offering a few of these creature comforts that most of us would only find at home, we can all sit back, relax, and raise a glass to each our own CrossFit journeys.

You can read the full article here.

Photo Credit: Rob Wilson


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Thursday, October 20, 2016

Workout: Back Squat: 3-3-3-3-3

Accessory: 100 Banded Good Mornings


The Good Stuff

Our most recent shipment of Progenex arrived today, including a new addition to our lineup: Build.

A natural source of carbohydrates, Build optimizes the use of blood glucose for energy and muscle glycogen by using a special blend of peptides to help glucose clear the blood stream quickly, thus creating a faster, longer lasting energy curve to support your workout.

We also stocked up on Recovery, More Muscle, and Cocoon in a variety of flavors… but none of these stay on our shelves for very long, so you might consider picking up yours sooner rather than later.

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Wednesday, October 19, 2016

Workout: Complete the following, Tabata style:

Kettlebell Swings (55, 35)

AbMat Sit-Ups


Medicine Ball Cleans (20, 14)

Score is total reps for each movement.


No Time for Breakfast? No Problem!

Most of us are very busy and find it difficult to make time to prepare a well-balanced breakfast.  Below is a quick and easy recipe that you follow to make a few servings in advance.  You can also add your favorite toppings such as fruit or yogurt.

We’ve also taken the liberty of adding it to the MyFitnessPal app. You can locate it by searching ‘Nadia’s Overnight Oats’.

1 Serving = 257 calories
Protein: 8.2g
Carbs: 32.7g
Fat: 11.6g

30g Quick Cooking Oats (365 Brand)
1/2 Cup Unsweetened Almond Milk (Blue Diamond)
1 TSP Honey
1 TBSP Peanut Butter (365 Brand, unsalted no sugar)

Step 1: Measure out Oats and place in small bowl
Step 2: Pour Almond Milk over oats
Step 3: Add Honey and/or Peanut Butter
Step 4: Mix contents
Step 5: Cover with tin foil or plastic wrap and place in fridge.  Oats will be ready to eat within approximately 3-5 hours.

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Tuesday, October 18, 2016

Workout: Snatch: 1-1-1-1-1


Monday-Fun Day

It’s Monday — The start of a new week, and a chance to start fresh with your food if maybe you fell off the wagon a little this weekend. We just had our weekly supply of NW FitMeals delivered this morning to help you get focused and back on the gainz train this week.

Our Menu this week includes:

Paleo Chicken Salad $10.99
Paleo Moroccan Chicken Stew $11.99
Paleo Carnitas $11.99
Paleo Thai Chili Meatballs $12.99

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Monday, October 17, 2016

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

10 Pull-ups

20 Push-ups

30 Air Squats

Accessory: 3×15 AbMat Sit-Ups


Sweat It Out At Home!

Our goal at CrossFit Belltown is to assist all of you in your quest for health and happiness. We absolutely love seeing your faces every day, and hope you enjoy it so much that you want to be here every day. But is ‘every day’ really such a good idea, especially when you start to feel run down; even sick? And with being sick, so comes the mindset of “I’ll just sweat it out”… at the gym. Hell no, you won’t!

This is our plea. Please DO NOT bring your germs to CrossFit Belltown. The ‘sweat it out’ approach just brings germs to the rest of us, in an environment already filled with heavy breathing and bodily fluids… yes, people, fluids; a veritable powder-keg of communicable illnesses, hell-bent on one thing — putting every one of us on our asses! And suffice to say, with us on our asses, you can bet YOUR ass that we will be forced to cancel classes until we are feeling well enough to coach again.

Here’s something to keep in mind the next time you bring a sniffle into the gym -the longer the duration and the more intense the workout, the longer you can expect to be immunocompromised, thus running the risk of only getting more sick.

We’re not saying stay away for too long — We of course want you to come back and train with us. What we are saying is that if it’s fresh air that you need, Seattle is full of wonderful places to take a hike or walk on the beach. Take a few days to have some “active recovery” and I’m sure we’ll see you again when you’re feeling better.

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