Author Archives: Nadia Shatila

Saturday, March 28, 2015

Workout: “Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


 Today, We Run!

We are taking our fitness out for a stroll today. Please meet at the Queen Anne Bowl PlayField, located at 2806 3rd Ave West at 9:30am.

Note: All athletes, including Bootcamp & CrossFit Basic are free to attend, however please be sure to still register (for class) online.

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Friday, March 27, 2015

Workout: 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95,65)

YouTube Preview Image               

 Reach & Rock!

Four down… One to go. CrossFit athletes across the world have spent the last four weeks wall balling, muscle-uping & clean and jerking their way through the 5th Annual CrossFit Games Open. There have been surprises and tears, sweat given and blood spilled. We’ve seen ripped palms, unvanquished spirits, CrossFit miracles and undeniable victories over ourselves. Now with only one workout remaining, it’s time to muster all the strength and mental toughness we have left, because make no mistake about it, Rx’d or Scaled; 15.5 is going to be tough… really REALLY tough!

Mental Approach ~ This workout is all about engine, stamina, and ultimately… mental toughness! In general, blowing it out at 100% on the row would be unwise. Use a higher damper setting to give you more calorie credit for each stroke. For the thrusters, you get to use the exact same muscle groups as you did in the row,  however now with the added pleasure of the overhead press. Suffice to say, you’re really not going to want to pick up the bar right away. But you must. Remember to find places to breath [the return on the row / the top of the thruster / any transition between movements]. Keep in mind these are two VERY similar movements. They pay dividends for those who do them right and punish those who violate their core-to-extremity movement patterns.

Warm up ~ This workout will definitely require a lap or two around the block at a casual pace, interspersed with 2 to 4 sprints along the way, each lasting no more than 5seconds. This will help to elevate your heart rate without overtaxing the energy systems responsible for carrying you through the workout. Also be sure to warm up your shoulders and hips to help with your squat and overhead positioning. Finish things out with 4-6 minutes of ‘couch stretch’ to help open up the quads for the row.

 Tricks & Tips ~ The Row ~ In order to maximize your body’s muscle and tendon elasticity, you should let your heels come up 1 to 2 inches at the front of every stroke and then powerfully drive them back down on the drive. We all have these massive springs behind our legs called the Achilles Tendon that are strong enough to create a tremendous amount of force over our own bodyweight. Being as how the heel cord is so thick and strong, you should utilize it’s energy to help initiate the the beginning of each stroke. By driving your heels down as the first movement out of the catch, you are helping yourself to drive with the legs rather than opening too soon with your shoulders and thus giving way tons and tons of sacred hip power. The Thruster ~  Stay in your heels as best as possible; the rower will have already started to attack your quads from being in your toes at the front of every stroke. Make sure you are using your hips to elevate the bar overhead. And should you wish to ‘rest’ with the bar in hand, make sure you pause with it in the rack position rather than keeping it unnecessarily overhead for too long.

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Saturday Morning Track Workouts



We will be hosting only one Saturday morning class (9:30am) for the next three Saturdays, starting this Saturday March 28th (followed by Sat April 4th & Sat April 11th) at the Queen Anne Bowl PlayField, located at 2806 3rd Ave West. All other Saturday classes will be cancelled on these dates, as we will be hosting a CrossFit-related Seminar each of these three weekends.

Our Track workouts are your opportunity to step outside the gym and put your Fitness to the test!

Note: All athletes, including Bootcamp & CrossFit Basic are free to attend, however please be sure to still register (for class) online.

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Thursday, March 26, 2015

Workout: Push Jerk: 3-3-3-3-3-3-3 reps

Accessory: 1,000 meter Row at 70% effort.

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New Friday Morning Hours

Starting Friday April 3rd and ongoing, our 8:00am CrossFit class will move to an earlier time slot — 7:00am. In so doing, we will have back-to-back CrossFit classes from 6:00am to 8:00am, including Open Gym.


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Wednesday, March 25, 2015

Workout: 4 Rounds For time of:

5 Power Snatches (115,75)
10 Lateral Bar Over Burpees
15 Chest to Bar Pull-ups

Rest 3 minutes

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Fighting The Good Fight!

Hats off to Tony F. (shown above), focusing on good positioning under the the bar.  And on the topic of lifting with proper form, Greg Glassman (CrossFit Founder & Coach) once said “Do not try to paint a dirty car”, meaning do not try to hide poor form or mechanics by simply moving faster or placing more weight on the bar. Both are most assuredly a recipe for a poor performance as well as injuring oneself.

The best and safest recipe for bettering ones mechanics is to fight for good position(s). That means taking some weight off the bar vs. using it to ‘force’ oneself into a ‘better’ position. Thus, in bettering our mechanics, we thereby improve our efficiency. Greater efficiency leads to a higher power output. And the higher ones power output, greater the intensity. And then finally, the gold at the end of the rainbow — an improved Fitness! So grab yourself a dowel and start drilling these movements as if it were your one-rep max.

Keep up the good fight and always be striving for Gold!

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Tuesday, March 24, 2015

Workout: Back Squat: 5-5-5-5-5

Accessory: Accumulate 20 Turkish Get-ups

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Great Minds Think Alike!

But have you ever wondered, “What type of person does CrossFit?” There really is no demographic, nor anything that differentiates us from any other person in any other sport. It really only boils down to one thing ~ character. It takes tremendous character to understand there are no shortcuts to any place worth going. And more often times than not, ones’ journey to ‘be better’ demands more than most are ever wiling to give. We as CrossFitters have the willingness to work hard… REAL hard. We are not afraid to step out of our comfort zones and try new things. We seek change. We have a burning desire to be better, to improve. To the outsider, we might even seem a little weird; a little crazy. What kind of person is proud of their scrapes and bruises? A CrossFitter, that’s who! So if thats the price we must pay in being able to lift heavy things over our heads, so be it. We choose to be better. Period.

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Monday, March 23, 2015

Skill: 15 minutes to work on skills and drills

Workout: “Annie”
Double Unders

Accessory: 3×10-15 Hip Extensions


Photo Credit: Lincoln Brigham

Every Wall Is A Door!

Week four of The CrossFit Open is in the books. I’m sure there are many of us that will probably never look at a wall as being just a wall anymore. Yet again, The CrossFit Open tested us. And whether you made the decision to remain right-side up or upside down, 15.4 was just the right combination of skill and strength to present the opportunity for us to step outside of our comfort zone and truly test the limits of our own experiences. And in that sometimes uncomfortable space, there were two athletes [Rodrigo Lode and Timothy Ardena] who found a way to rise above. Both athletes were un-phased by the handstand push-ups, however each failed their first few attempts at the 185lb power clean. Rodrigo had only ever cleaned 170lbs in training; Timothy, only 155lbs. Then, something happened. Call it a CrossFit miracle; call it true grit, each athlete hunkered down on his barbell and leapt into the bottom of a 185lb monster front squat by their standards…. only to stand victorious, not once, but seven times [Tim, 3 reps / Rodrigo, 4 reps]. Together, they lifted a combined forty five more pounds than ever previously lifted. The power clean had been their ‘wall’, and that wall is now a dusty pile of rubble.




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Saturday, March 21, 2015

Workout: 15.4

As Many Reps As Possible In 8 minutes of:

3 Handstand push-ups
3 Cleans (185,125)
6 Handstand push-ups
3 Cleans (185,125)
9 Handstand push-ups
3 Cleans (185,125)
12 Handstand push-ups
6 Cleans (185,125)
15 Handstand push-ups
6 Cleans (185,125)
18 Handstand push-ups
6 Cleans (185,125)
21 Handstand push-ups
9 Cleans (185,125)
Etc., following same pattern

15.4 wod post

You’re Not Alone!

Think The CrossFit Open is tough this year? Well if the answer is “Yes”, you can bet there are 272,666 others who feel the exact same way.

15.4 Tips & Advice

The good news for everyone is that 8 minutes is significantly shorter than 14 minutes, right? Once again, the primary dividing line between ‘Rx’ and ‘Scaled’ will be the gymnastic movement handstand pushup. However first please make sure you have strict handstand pushups before you decide to go Rx’d! When you fatigue, it is much harder to control your bodyweight on the decent. Our spines and skulls are pretty important, so make sure to be mindful of your current ability level; make sure to check your ego before you go crashing to your head every rep just to achieve that Rx by your name. No rep is worth a neck injury. Also consider scaling the workout if you do not have a heavy(ish) power/squat clean; 185lbs is A LOT of weight for the recreational CrossFitter.

Mental Approach ~ Keep in mind that rep schemes, strategies and rest intervals can quickly fall by the wayside once muscle failure kicks in, as is sure to be the case in the handstand pushups. Your mental battle will then become managing you “failure” and keeping your head in the game in a positive way. Priority number one is to stay focused and remind yourself that failed reps were likely to happen. A mantra of “one rep at a time… no worries” will surely keep you going. For most of you who end up struggling to get past the very early rounds, it is likely that CrossFit competition is not your lift’s work and this is simply an opportunity to test yourself physically and mentally. Have fun with it!

Warm-up ~ 5-10 minutes of light air dyne, rowing or jogging… followed by a ton of shoulder circles, kip swings and pass thru’s with a dowel… followed by working your way into a 1min handstand hold to start firing muscle stability reactions and getting comfortable with being inverted… followed by some light cleans… followed by 1-2 rounds of the workout with your working weight at race pace to get your body primed for the shock an 8 minute metcon can have on the body.

Tricks & TipsHandStand Push-up ~ Make sure you focus on the leg drive from the beginning, as the efficiency of the kip will garner you more reps without overly relying on the shoulder as the primary means of elevating your body, north. Be aware of your hand width and distance from the wall (the wider your make your hands and further away you are from the wall, the harder it will be to achieve the standard of heels above your given target-line). Also be aware that you are not pointing your toes up toward the ceiling, as this will make it difficult to achieve heels above your given target-line at the top of each rep (it would be smart to keep ankles flexed; reach toes toward floor). Power Clean ~ One word: Singles! Do these reps in singles for all RX’d athletes, especially if this is a load that you can only lift by squat cleaning it. Still, work quickly here. The faster you can get through the cleans, the more you can spread out the HSPU’s.

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Friday, March 20, 2015

Workout: 4 Rounds for time:
500 meter Row
400 meter Run


CFBT On The Podium!

Congratulations to Rodrigo Lode for taking Silver at The Capitol City Championships in Olympia last Saturday with none other than resident Oly expert Lincoln Brigham at his side. Rodrigo competed as a Masters Athlete in only his second Oly meet since only having started lifting a few short years ago. Rodrigo matched his all-time personal record in both the Snatch and Clean & Jerk; 74kg and 61kg respectively. Incidentally, Rodrigo was called on an error going into his third and final Clean & Jerk. As such, he ended the day with a 70kg lift. All in all, a stellar performance. Keep in mind, Rodrigo came to us as a distance runner. Now he’s breaking all types of records, both inside and outside the gym. CrossFit… it really does work! Be sure to keep an eye out for Rodrigo as he competes again in June at Trident Athletics. Or maybe even compete alongside him. Ask a CFBT trainer for details.


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Thursday, March 19, 2015

Workout: 1-1-1-1-1 sets of:

1 Snatch Balance + 2 Overhead Squats

Accessory: Accumulate 30 Strict Toe To Bar

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When World Upside Down, Chin Up!

Just think how amazing it would be if we could even do a tenth of what we do right-side up, upside down.

Tuesday nights at 730p with Brian Lee is your opportunity to take that first step.

(Brian has been teaching Gymnastics at  CFBT since 2012)

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