Author Archives: Nadia Shatila

Tuesday, October 13, 2015

Workout: Thruster 5-5-5-5-5 reps

Accessory: For 10 minutes, :30 on:30 off, farmer carry, as heavy as possible without putting KB or DB down during the :30.


Olympic Greatness

Did you know the two tulip blades (i.e., oars) we have on display in the gym were part of the United States Mens Heavyweight Eight in Rowing.

Made of solid oak (oars are now made of carbon fiber and only weigh a few ounces), these 13′ foot long behemoths traveled with the United States Rowing Team for a great many years, debuting in the 1952 Summer Olympics in Helsinki Finland. From there, these beauties went on to carry many an Ivy League rower across countless finish lines in the 1956, 1960, 1964 and 1968 Olympiad.

It wasn’t until the 1972 Summer Games in Munich, competing against fifteen teams from fifteen nations, that this set of oars and it’s six wooden brothers helped the United States win a silver and gold medal. Incidentally, the United States silver medal finish of 6:11.61 was only eclipsed by a mere three seconds when New Zealand took the gold with a winning 2k time of 6:08.94.

These two particular oars also happened to take part in the setting of a world record 2,000meter finish-time in 1971 that surpassed the forever infamous 1936 Berlin Games, whereby our very own University of Washington’s varsity eight captured gold, beating out Germany and pissing off Adolf Hitler in the process, as he stood in disbelief from the grandstands.


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Monday, October 12, 2015

Workout: For time:
30 Deadlifts (185, 135)
30 Calorie Row
30 Overhead Squats (95,65)

Accessory: Accumulate 3 minutes in a weighted plank


Post-Workout Mimosas and Marriage

Congrats to Ian & Ashley. They kicked off their wedding day at 730am this past Saturday morning to a private workout in their honor, accompanied by twenty five of their closest friends and family. What a way to start a life together! And they even have their own gang sign -This couple is legit.

Here’s to wishing you many years of happiness and sweaty workouts, together.

3…2…1… Cheers!



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Saturday, October 10, 2015

Workout: Tabata Something Else

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats


Then & Now

Meet Phoenix.

Phoenix came to us as a guest in the summer of 2010. Phoenix was only 11 years old at the time and just starting his CrossFit journey as a young man.

Accompanied by his parents Sally and Damon, Phoenix’s father was kind enough to hoist him up onto the pull-up bar so that he could show off his newly minted kipping pull-ups… Which were nothing shy of impressive.

Fast forward to 2015, Phoenix is now 17; and his CrossFit journey has brought him full circle and back again to CrossFit Belltown yesterday morning. And wouldn’t you know it… Phoenix is all grown up now.  My oh my, where his CrossFit journey has taken him.

So what has Phoenix been up to all these years. Well,let’s see… He’s competed at Youth Olympic Lifting Nationals 4 times and Junior Nationals once now since turning the ripe old age of 17. He clean and jerks 237lbs (that is not a typo) Snatches 193lbs -AND- holds the Texas State record in the Clean & Jerk and Total for a 62kg/136lb lifter (age 16-17). His Grace time is also 2:42.

Phoenix recently had the honor in being added to the Team Progenex Athlete roster alongside the likes of Matt Chan & Chris Spealler (both legends in the sport of Fitness) and is also an Ambassador for the worldwide charity, Barbells For Boobs.

Congratulations Phoenix, we are proud of you!

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Friday, October 9, 2015

Workout: Hang Snatch 1-1-1-1-1-1-1 reps

Accessory: Row 1,000 meters at 70%-80% Effort + 5 minutes of stretching


Anyone Can Make You Sweat
We Make You Better

There are no gimmicks, no free water bottles and certainly no short-cut to avoiding the struggles we must endure to be better. There are no mirrors, no TV’s and no machines. Instead you will be asked to do real work -to lift, run, push, pull, row, climb, swing and jump, using a variety of different equipment in limitless combinations to achieve a genuine level of functional fitness. You will be come a faster, stronger, healthier version of yourself. CrossFit Belltown needs no machines -YOU are the machines!

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Thursday, October 8, 2015

Workout: Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts (225, 155)
Strict handstand Push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Power cleans (155, 105)
One-legged squats

Accessory: 5 minutes of stretching/roll out


Mojo Rising

Protect yourself from scalding hot coffee injuries by drinking Kill Cliff Cold Brew coffee. Brewed with extra mojo and infused with fair trade hugs, this cold brew is the tenderest, tastiest coffee you’ve ever had.

Founded by a U.S. Navy Seal, Kill Cliff is proud to be an official partner of the The Navy Seal Foundation. A portion of the proceeds from ever Kill Cliff sold goes to supporting these warriors and their families.

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Wednesday, October 7, 2015

Workout: 7 rounds for time of:
10 Sumo Deadlift High Pull (95, 65)
10 Ring Dips

Accessory: 3×15 Hip Extensions


All In!

Now that the weather is turning cooler, we will be hosting more of our workouts, indoors. This means more athletes, indoors.

That being the case, let’s make double sure we’re all doing our part to register for class. Doing so will help to keep out the cold weather by helping us to keep our workouts, indoors!

Also, to help clarify why we close online registration one hour prior to the start of each class -We do this because each class (especially Bootcamp… as shown in the photo above) demands between 30-60 minutes in prep-time and orchestrating floor space, so as to make for a well organized and timely workout.

Please email us directly at if you happen to miss our class-registration window or encounter a class that is already fully booked. Doing so will help us to help you have a better workout -all under one cozy roof, sans freezing rain.

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Tuesday, October 6, 2015

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×15 Weighted Sit-ups


It Doesn’t Have To Be Fun, To Be Fun!

Most people that hear that you do CrossFit are like “Oh, that’s so…intense”, followed by a real-life scared emoji face.

Why? It’s because they know CrossFit is hard. It’s, well… REALLY hard.

So then… what’s so fun about it?

Doing the sucky stuff with people you enjoy. Busting your ass alongside someone who’s also busting their ass and pushing hard to help you reach your goal. It’s about finishing and knowing that you did THAT! You’ve accomplished a goal. And once you do that, it’s pretty easy to get other stuff done because you’ve now adopted an unbeatable mind – a mind that says “It doesn’t have to be fun, to be fun.” I mean, if you can do 150 burpees without blacking out, you can probably do anything, right?


That being said, we’d like to welcome two of our newest smiling faces to the fold this month: Nicholette and Catie. Welcome to our family; home of the dedicated and the crazy brave.

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Monday, October 5, 2015

Workout: ‘Nancy’
Five Rounds for time of:
400 meter Run
15 Overhead Squats (95,65)


Sporty Spice

Do your lifting shoes smell like a burpee? Well not anymore!

Our newly concocted proprietary blend of Febreeze and assorted spirits will not only kill the smell of a hundred thrusters for time, it’s also safe to spray on nearly any piece of fabric gear -knee sleeves, wrist wraps, headbands, shin guards & gloves.

And not fret… It won’t make you smell like a lavender farm or a sun kissed meadow. It’s more of a “Sporty Spice” blend; two parts ‘Awesome’, one part ‘Stanky Leg’!


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Saturday, October 3, 2015

Workout: For time:
50 Medicine Ball Cleans (20,14)
50 Wall Balls (20,14)
25 MedBall Cleans
25 Wall Balls

Accessory: 5 minutes easy row, then roll out quads or do Couch stretch.


Staying Vertical

One of the biggest problems in executing a flawless Split Jerk is often found in properly moving the feet to the split position.

First, it is important to understand the dip and drive of the jerk, whether ‘power’ or ‘split’, is completely vertical. In fact, the bar actually needs to move backward slightly as it moves past the face into the final overhead position. Oftentimes when executing the split jerk, athletes will drive forward and dive toward the front foot. Patience is key, here. You must finish your vertical drive and only then begin the split.

When moving into the split position, keep the hips under the bar (this may feel as though you are pushing the hips forward slightly) and reach the front heel, forward instead of reaching with your chest. Leading with the chest will only pull the hips out from under the bar and cause the low back to over-reach, placing you in an unsafe position and causing the bar to pitch forward of your ‘base’…. a base that is no longer balanced, even if the bar DID happen to move straight up during the Drive phase of the lift.

You must instead only allow the chest to move forward the slight amount it needs to in order to achieve the proper overhead position naturally by focusing on moving the bar back over the base of the neck and locking the shoulder blades back together. Keep the back foot close to the floor and pick up the front foot enough to get it out in front of you while also still being able to have it land flat. Your weight should be balanced evenly between your front and back foot and hips directly underneath the bar. The result, a well-executed lift that will most assuredly land you a PR…. as shown in the photo above (Nicole C., showing off an impressive 125lb split jerk).

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Friday, October 2, 2015

Workout: Overhead Squat: 5-5-3-3-1-1-1 reps

Accessory: Accumulate 20 Wall walks


Donkey Kicks Need Not Apply

The famous Olympic lifting coach, Bob Takano, wrote a Crossfit Journal article in October of 2011 where he described the importance of technique in Olympic Weightlifting. He emphasized that, “Many CrossFit WODs are calculated by the number of reps performed or the amount of time taken to perform them, efficient technique is going to save energy on each rep, enabling one or two more reps to be performed during the course of the session. Each rep will also be performed with greater speed, so time is saved as well. Both of these reasons should be enough to convince CrossFitters to hone technique so that it is most efficient.”

So then what is the deal with the “donkey kick?” The donkey kick takes place when athletes lift their feet off the ground after the hips have been completely extended and the barbell is thus elevated skyward; a movement that enhances the loud noise made by the feet hitting the ground just before the athlete drops underneath the barbell. The problem with this kick or jump lies in the fact that when your feet are off the ground, force is no longer being put into the ground. Once the load on the barbell gets heavy enough, there must be constant force being put on the bar until the bar hits the float phase of the lift. At that point, the athlete can then more effectively pull themselves under the bar.

We sometimes use the cue to “jump” when performing Olympic lifts. In some cases, it can help certain athletes to be more aggressive in adequately elevating the bar off the ground, but in other cases an athlete can spend too much time in the air with minimal force production. Sir Isaac Newton helped us to understand that “for every action there is an equal and opposite reaction”, and using this logic, we must push into the ground with the legs until they reach full extension.

Once in full extension, the feet can and should only NOW be allowed to leave the ground by skimming the floor and moving from the jumping stance to the squatting or receiving position; the landing stance.

So how do we work to fix this problem? First, understand that the feet need to continue to put force into the ground until triple extension is achieved (the point at which the knees, hips and ankles are all completely extended at once -as is being demonstrated by Ikaika in the photo above). At that point the feet may hover over the floor as they slide from a jumping stance to a squatting stance. And voila! You’re now a stronger, more efficient lifter.

(Photo Credit: Lincoln Brigham)


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