400m Walking Lunge Steps (For Time)
Saturday Track Workout -AND- Saturday Evening ‘Open Gym’
CrossFit Belltown will be closed today in observance of a CrossFit Level1 Seminar. In lieu of the gym being closed, we will be hosting a track workout at Queen Anne Bowl PlayField at 9:30am (2806 3rd Avenue West) and only at 9:30am.
We will also be hosting ‘Open Gym’ hours from 6:30pm to 8:30pm this evening (at CrossFit Belltown) for anyone wishing to train on their own inside the gym.
All members are invited to attend both the track workout and Open Gym.
Workout: Five Rounds For Time Of:
5 Deadlifts (275/190)
Accessory: 3 x15 Hip Extension
It Take Two To Tango!
Best of luck to Scott and Rodrigo at the Cascade Classic this weekend. Both Scott and Rodrigo will be competing in the Olympic Lifting Division of the weekend’s festivities. Competition for both lifters starts at 10am on Sunday.
This year’s Cascade Classic will take place at the Washington State Convention Center (705 Pike Street)
Workout: Three Rounds For Time Of:
21 back squats (from the deck, 95#/65#)
Handstand Walk, 40ft.
30 GHD Sit-ups
Handstand Walk, 40ft.
Saturday Track Workout AND Saturday Evening ‘Open Gym’
CrossFit Belltown will be closed this coming Saturday in observance of a CrossFit Level1 Seminar. In lieu of the gym being closed, we will be hosting a track workout at Queen Anne Bowl PlayField at 9:30am (2806 3rd Avenue West) and only at 9:30am.
We will also be hosting ‘Open Gym’ hours from 6:30pm to 8:30pm Saturday evening for anyone wishing to train on their own inside the gym. All members are invited to attend both the track workout and Open Gym.
Workout: 21-15-9 reps for time of:
Box Jump (24″, 20″)
Power Snatch (75#, 55#)
Accessory: Accumulate 2min in a ring-support hold (scale as needed)
The Role Of The Upper Body In The Squat
To put it simply, the upper body plays a large role in your Squat form. If your upper body positioning is out of whack, the rest of your Squat will suffer (all footwork and hip mechanics aside).
Most athletes make the mistake of getting under the bar and placing it on their back without thinking much about that aspect of the Squat. This takes large muscle groups out of the movement, especially the lats. Creating tension in these muscles prevents movement in your spine. Tense muscles handle the stress from the weight, and your hips move the load as intended, while the upper back muscles work to provide you with additional stability for the load that is being moved. Thus, if the lats aren’t flexed, your upper (thoracic) spine isn’t in the most ideal or safest position for supporting a load. Suffice to say, the more tension you create with your upper body, the less chance you have for leaving inactive a muscle group that should be helping to support the heavy weight load on your back.
As a byproduct, creating tension in your upper body helps you lift heavier weight, via the principle of concurrent activation potentiation. This refers to strength improvements that occur when adjacent muscle groups fire. To feel it in action, gradually make a tight fist and feel the muscles in your arm, shoulder, chest and back activate.
You actually want to grip the bar very tightly, and that actually helps send greater neural drive to the upper body -More intensity and activation in the upper body promotes a stronger and more stable Squat.
Workout: Front Squat 5-5-5-5-5 reps
Accessory: Barbell (back-rack) Reverse Lunges, 3×12 reps per leg
Two Peas In A WOD
Congratulation to Max and Madison on their beautiful new marriage.
Workout: Complete as many rounds as possible in 10 minutes of:
15 Dumbell Hang Cleans (35, 20)
30 Double Unders
Put Failures Behind You
As important as it is to celebrate personal records, you must also strive to put poor performances behind you. Every athlete has days where things just don’t move in the right direction -The bar feels too heavy, your engine isn’t there, motivation is completely lacking- and that’s to be expected.
The key to a lasting relationship with this sport is to understand why this happens and accept it as a byproduct of your training. To put these failures behind you, mentally recap the session and ask yourself, “Why?” Maybe your poor performance was a question of fatigue (and therefore time for a rest day or two), or something more specific (such as a lack of a decent warm-up, proper mobility work, poor weight selection, etc.). Understand, assess, accept and move on.
Both the 630pm Bootcamp -AND- CrossFit classes will be combined into one mega-class, meaning both classes will be doing the workout listed above.
Saturday Revised Schedule
CrossFit Belltown will be closed today (Saturday) in observance of a CrossFit L2 Seminar. We will not be having a track workout this morning, nor will be meeting at Olympic Sculpture Park. However instead, WE WILL be hosting ‘Open Gym’ hours from 530pm to 730pm for anyone wishing to train on their own. All members are invited to attend (including CrossFit Basic athletes).
Workout: 5 Rounds For Time Of:
1 min Double Unders
(1 min rest)
1 min Wall Balls (20#, 14#)
(1 min rest)
1 min Burpees
(1 min rest)
Triple Extension – What Is It? Why Is It Important?
Triple extension is when your body reaches full extension- Your hip, knee and ankle joints are all open. The goal of triple extension is to finish as vertical as possible, in both the snatch and (shown here) the clean. you need to be finishing your lift fully-extended, because this will send the bar perfectly vertical when performing either lift.
A common misconception of triple extension is needing to pull your shoulders too far backward. When you do this, you cause your hips to fly forward, driving the bar out in front of you, potentially ending in an unsuccessful lift. You should instead finish with your shoulders and momentum going straight up (and remember to fully extend your hip, knee and ankle joints) with fully extended arms.
Workout: Back Squat 3-3-3-3-3 reps
Accessory: Accumulate 100 banded pull-throughs
Get Fed! Get Fit!
NorthWest FitMeals are flying off the shelf. Meals are delivered fresh every Monday, and normally sell out by Thursday afternoon. Get em while they last!
Workout: Complete as many rounds in 15min of:
10 KettleBell Swing (72#, 52#)
10 Box Jump (24″, 20″)
10 Ring Dip
Accessory: Accumulate 50 Hollow-rocks
Dream Bigger! Reach Higher!
Why? ‘Cause there’s always going to be another mountain.
“Think of one of those CrossFit workouts where you get into that weird ‘blackout’ meditative headspace…”, says Tim Dennis, referring to the immense psychological toll a recent ascent of Mount Rainier had on him moreover the overwhelming physical demands that came with lugging a 40lb-pack through snow and ice in subfreezing temperatures for hours on end, while being pummeled by 35mph headwinds as he inched his way up the mountain.
Congratulations, Tim. You did it! Now on to the next mountain.