Author Archives: Nadia Shatila

Friday, December 9, 2016

Workout: “Annie”

50-40-30-20-10 reps for time of:




What The Heck Does a Well-Executed Push Jerk Have To Do With A Kipping Pull-up?

The answer: a complete and full hip extension! There is no other answer.

A kipping pull-up is to a pull-up what the push jerk is to the strict overhead press. In both the kipping pull-up and the push jerk, you’re using the momentum created by the lower body to help with what is normally an upper body movement. And the more momentum you can create with the lower body, the easier the movement becomes — you can lift more weight or perform more reps. Now think about that for a moment. Isn’t that a large part of why we’re all here… to improve our overall work capacity? After all, more work faster is the name of the game.

However inevitably, the bigger question always becomes, “Well, isn’t a kipping pull-up considered cheating?” So, is that to say the push jerk is also a cheated movement? Or could it just possibly be a different exercise than the strict overhead press? Well, one thing is for certain: in both cases, the person doing either movement can either look very athletic, coordinated and powerful, or like a total spaz’.

A true kipping pull-up isn’t just a ‘cheated’ pull-up. It’s actually a very technical movement. Proper execution requires timing, power, and coordination, especially when you’re linking them together. The same thing can be said for the push jerk. A proper push jerk isn’t just a cheated strict press. It’s actually a very precise movement requiring specific body positions as well as a lot of timing — just as the kipping pull-up demands. Each movement requires a fully extended hip to either elevate the barbell, or in this case, to elevate our own bodyweight skyward.

Not many people criticize the push jerk, yet the kipping pull-up receives more than it’s fair share of hate mail than any every other exercise combined. That’s odd. In both cases, you’re doing the same thing: using momentum originating from the hip to help the upper body do the job. And in both cases, we’re talking about a compound movement. In both cases, anyone doing it wrong looks like an epileptic patient and runs the risk of injury. Done correctly however, both are quite safe and can generate a tremendous amount of power.

So when should you try the kipping pull-up, unassisted? To answer that, let’s go back to the push jerk by comparison. If someone is weak and can’t hold a 45lb barbell (pressed) overhead without wildly flailing about, it’s probably not a good idea to have him/her do push jerks under any amount of load. That said, it’s best to hold off on all things kipping until you can get a decent amount of strict pull-ups, performed from a dead-start and with a pause at the top of each rep. How many reps, you ask? At least three to five. Doesn’t sound like much? Well, try it. Start from a dead hang. Pull yourself up with zero momentum, bring your chin above the bar, hold for two seconds. Lower yourself under control back into a dead hang and repeat. Much tougher than it looks.

It’s not enough to be able to carry your bodyweight through time and space; you must be able to fully control it in all phases of a given movement, just as the push jerk demands. So either get busy lifting, or get busy swinging. The choice is yours.

Here’s more on the kipping pull-up.

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Thursday, December 8, 2016

Workout: Front Squat: 1-1-1-1-1-1-1
*10-second descent + 10-second pause at the bottom of each rep

Accessory: 1,000m Row at 60%-70% Effort


CrossFit Belltown Is Headed To The American Open Championships

Our very own Nadia Shatila is headed to one of the most coveted and prestigious olympic lifting competitions in the country — The American Open!

Where: Orlando World Center Marriott in Orlando, FL.

When: December 8th-11th, 2016.

This annual event, open to both U.S. and international citizens by invitation only (athletes must first meet a specific lifting total for their respective weight class in order to qualify for said invitation), pits athletes of all ages against one another according to weight class, all competing for best damn weightlifter in the country.

The American Open is also the final chance for lifters to set a total for the year, including the opportunity for age-group athletes to set an American Record.

This years competition is slated to accommodate 856 world class lifters on three platforms over four days. Nadia will be competing in the 53kg weight class — she is slated to compete on Friday, December 9th, at 5:30am (PST).

USA Weightlifting will have a live-feed available here.

🇺🇸 Belltown 🇺🇸

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Wednesday, December 7, 2016

Workout: “Fight Gone Bad!”

Three rounds of:
Wall Ball, (20, 14), 10ft target (Reps)
Sumo Deadlift High-Pull, (75, 55) (Reps)
Box Jump, 20″ Box (Reps)
Push Press, (75, 55) (Reps)
Row (Calories)

In this workout athletes move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round after which a one-minute break is allowed before repeating. On call of “rotate”, athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post the total to comments.


Trust The Process — You Have To Believe!

One of the key pieces in your success is that you must trust the programming you follow and/or the guidance and direction we give you.

It seems that one of the biggest stumbling blocks in being a successful athlete is the tendency to overthink the process and second-guess everything we are doing. At CrossFit Belltown, we are strong believers that an athlete’s job is to be an athlete, and a coach’s job is to be a coach.

This doesn’t mean that you can’t ask questions, give feedback or make suggestions on what seems to be working or not working. It just means that you shouldn’t have to think about the finer details of a program like progressions, energy systems, loading and volume. Too often we see athletes stress out because they aren’t seeing enough pulling movement… or enough conditioning… or enough volume, in their opinion. As soon as this happens, they either stop putting the effort into their sessions because they think “what is the point in this” or they add in a bunch of unnecessary volume… at which point the intensity plummets and any forward progress inevitably suffers, ultimately leading to either overtraining and/or injury. Both are not ideal scenarios.

We put a lot of effort into looking at results and staying involved with our athletes’ progress inside and outside the gym. We understand that in order to help you progress, we first need to build a relationship and community; a community that just so happens to be built on a helluva lot of PR’s!

Becoming a great athlete isn’t as easy as following a program. There are so many factors that play into programming workouts and the relationships we form along the way, but the most important for us is that you trust us. And from the looks of it, you do. So thank you.

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Tuesday, December 6, 2016

Workout: Clean: 3-3-3-3-3-3-3

Accessory: 4×25 Banded Pull-Through’s


Gearing Up For The Holidays

Thanksgiving may be over, but we’re not out of the woods yet. With Christmas and New Years still to come, there is a lot of fudge, cookies, alcohol, and other holiday treats to be consumed. Well, we’ve got the goods to help keep you on track in the coming weeks. We received this week’s order of NW FitMeals this morning and they’re loaded with all the stuff your body needs. Though, we can pretty much guarantee they’re loaded with the stuff you want, too.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Chili Lime Pulled Pork $11.99
Paleo Turkey Chorizo Burger $11.99
Paleo Turkey Zucchini Poppers $11.99

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Monday, December 5, 2016

Workout: Complete As Many Rounds As Possible In 15 Minutes Of:

8 Ring Dips

10 Toe-To-Bar

12 Barbell Overhead Walking Lunge Steps (95, 65)

Accessory: 100 Dumbbell Roll Back Extensions


Quality and Quantity Are Two Sides Of The Same Coin

Olympic Lifting is in the Olympics for a reason. It takes years and years to master, and a high level of expertise, to be expected to come anywhere even remotely close to perfection.

So how do those athletes, or any athlete at the highest level in their sport, get there? The answer… Quality reps done in insanely high quantities, over and over and over and over… and over again.

We’ve all heard the phrase quality over quantity, but we’re here to tell you that these two words, quality and quantity must go hand in hand! There is no middle-ground whatsoever. Suffice to say, if you only complete a couple quality reps per day, it will take much longer to get to your goal. The opposite is true as well, if you consistently perform high quantities of repetitions at a sub par quality, you’re only reinforcing bad habits and poor quality.

Not all of us are professional athletes, or have that kind of time. That’s completely understandable. Most of us are only in the CrossFit and lifting game to ensure that we can carry our own groceries well into our golden years. Even still, every time we walk into the gym, we have an opportunity to complete quality repetitions at the quantity our coach prescribes. So the next time you’re in the gym, whatever it is you may be doing, take an extra second to focus closely on the finer points and see what you can do to make each lift the best it can possibly be.

(Shown above: John H. making things look easy in the bottom of a split jerk. Photo credit: Lincoln B.)

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Saturday, December 3, 2016


Schedule Revision For Saturday, December 3

In observance of the CrossFit Level 2 Seminar at CFBT this Saturday, we will not be hosting our normal schedule of classes on Saturday morning. Instead, we will be hosting Open Gym hours from 5:30pm to 7:00pm, and all athletes are welcome to attend. In addition, Coach Lincoln will be in to lead Olympic Lifting from 5:30pm to 6:30pm. Please still be sure to register online if you wish to attend.

Please also note that should you arrive to the gym before 5:30pm, you will kindly be asked to wait outside until the seminar ends.

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Friday, December 2, 2016

Workout: Five Rounds For Time Of:

10 Power Clean and Jerk, (155,105)

15-foot Legless Rope Climb, 1 Ascent

Accessory: Spend 10 minutes working toward 1 goal on the goal board


“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

~Greg Glassman, CrossFit Founder and CEO

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Thursday, December 1, 2016

Workout: Test a Benchmark -or- Make Up A Missed Workout

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM Lifts or Runs/Rows


T-Rex (Kelly A.) Doing Things

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Wednesday, November 30, 2016

Workout: For time:

50 Double Unders

25 pull-ups

40 Double Unders

20 pull-ups

30 Double Unders

15 pull-ups

20 Double Unders

10 pull-ups

10 Double Unders

5 pull-ups

Accessory: 4×15 V-Ups


Gobble Gobble

Whether you’re already out of Thanksgiving leftovers, or you’re just all turkey-ed out for the year, we’ve got a fresh selection of NW FitMeals to fill your post-holiday fridge.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo BBQ Pulled Pork $11.99
Paleo Teriyaki Chicken $11.99
Paleo Thai Chicken Coconut Curry $11.99

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Tuesday, November 29, 2016

Workout: Back Squat: 2-2-2-2-2-2-2-2-2-2

Accessory: 3×12 (Per Leg) Back Rack Barbell Lateral Lunge


Grab This Holiday Season By The Balls!

Stop by the front desk all this week — We’ve got Christmas tree ornaments that need decorating.

Get ’em while they last! ‘Tis the season to be jolly and fit.

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