Author Archives: Nadia Shatila

Monday, March 27, 2017

Workout: Sumo Deadlift: 3-3-3-3-3

Accessory: 3×20 Dimmel Sumo Deadlifts at 30% of heaviest sumo deadlift

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“Well… What Now?”

As the CrossFit Open draws to a close, and while some of us may be excited to get our Friday nights back, others may be left with a feeling of “well…what now?”

Every year the CrossFit Open brings highs and lows, shedding light to our true CrossFit strengths and weaknesses. Dumbbell lunges may have exposed a weakness in your unilateral lower body strength; whereas insisting on whipping yourself with a jump-rope for 40 minutes is a painful indication that the CrossFit Open is not the time nor the place to practice a new skill that already needed developing long ago. Either way, most of us will come out of the CrossFit Open with goals to conquer for next year’s Open. So that is where the answer to the “now what…” comes into play.

How many times have you set out to reach a new athletic goal, received help from a coach, but three weeks later, you throw it all away because you found something “that looks more fun…” or you’ve convinced yourself that you just don’t have the time (a year is ALL THE TIME you will ever need to develop a new skill).

Well, guess what? Excuses are like belly- buttons; we don’t need belly-buttons after we are born. So you either do it or you don’t. If a coach is going to invest time in helping you devise a game-plan to reach your goals, but after fifteen days you quit, then you just wasted your coach’s time and your time.

Before you plan to conquer 20 CrossFit goals all at once and find yourself overwhelmed, discouraged and ultimately unsatisfied with CrossFit, ask yourself why you started CrossFit in the first place. Did you start CrossFit to become the healthiest version of your current self -or- did you start CrossFit to finish in a specific place on the leaderboard? If you answered yes to the first part of that statement, then trust the process of showing up on the days that you don’t want to, choosing the workout that makes you work on your weaknesses -and- sticking to a plan that your coach gave you to help you reach your goals!

However, if you answered yes to the latter part of that question, then you need to make sure your life is centered around nutrition, training (multiple hours a day with people who are better at CrossFit than you), mobility work (not just a simple warm-up and cool down), as well as strategic recovery in the form of adequate sleep, proper supplements/meal timing and various other aids that are available for recovery. If you can commit to each of those things, then you are on your way to competition training for competitive exercising.

So what’s the take-away, here? Well for starters, make sure you are having fun. CrossFit is a recreational activity that you CHOOSE to do. When the joy of CrossFit wears off, take a step back and figure out why it might have faded and find a way to recapture that joy. Here’s a quote from longtime CrossFitter, Pat Sherwood — “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Work out.”

And THAT is what it’s all about!

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Saturday, March 25, 2017

Workout: For time:

25 walking lunges
20 pull-ups
50 box jumps, (20)
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, (55,35)
30 sit-ups
20 Dumbbell hang squat cleans, (35,20)
25 Hip Extensions
30 wall-ball shots, (20,14)
3 rope climbs, 15-ft. rope


✌🏼 And That’s A Wrap ✌🏼️

Specialty cake, compliments of Masters athlete Tom Graff.

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Friday, March 24, 2017

Workout: CrossFit Open Workout 17.5

10 rounds for time of:

9 Thrusters (95, 65)

35 Double-Unders

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For the sake of all participating athletes, we will be capping this workout at 20 MINUTES. If you plan to perform the workout RX, you must be able to do in 20 minutes or less. Otherwise, we will ask you to either perform the workout scaled, or make arrangements to perform the workout on either Saturday morning or Monday.

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Thursday, March 23, 2017

Workout: Shoulder Press: 1-1-1-1-1

Accessory: 100 Banded Tricep Press Downs


The 2017 ‘Spirit Of The Open’ Award Goes To…

This year, we start a new tradition that will acknowledge and honor one of our stand-out CrossFit Open athletes for what he or she accomplishes and how he or she accomplishes it.

In searching for this year’s recipient, we ask questions such as: Who exhibits extraordinary character in a field of already extraordinary human beings? Who inspires and motivates us to live life, even in the face of the most extreme challenges, with a little more grace, a little more kindness, a little more resilience?

This year’s winner will be announced very soon. Stay tuned…

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Wednesday, March 22, 2017

Workout: Overhead Squat: 10-5-3-1-1-1-3-5-10

Accessory: 4×12 Barbell Good Mornings


Super Spartans!

Congratulations to Sarah M., Ben S., and ‘Topher T. for completing yet another grueling Spartan race, this time in an all-desert environment just outside Las Vegas, Nevada.

It’s worth noting this race marked Sarah’s first back-to-back Spartan challenge, in that she completed one race on Saturday… and then ANOTHER race on Sunday. That’s right, back-to-back Spartan races… in the desert… 12.4 miles… countless obstacles… and 340 burpees thrown in just for the hell of it. 340!!! Can you say “mental toughness”!?!

Also, Sarah’s goal this year is to be awarded the ‘Triple Trifecta’, culminating in the completion of an Ultra Beast in October.  Each Trifecta is the completion of a Sprint, a Super, and a Ultra Beast race — totaling 25+ miles and 80+ obstacles. And suffice to say, doing so will place Sarah in a very small population of people just crazy enough to call themselves BEASTS!

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Tuesday, March 21, 2017

Workout: Complete as many reps as possible in 8 minutes of:

Shoulder Press: (115, 75)
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Front Squat (155, 105)
Each time you break, perform 15 Burpees

Friday Night Lights Potluck!

We’ll be celebrating the conclusion of the 2017 CrossFit Open this Friday night from 7:00-8:30 with a potluck! This is a community event and is open to everyone — even if you didn’t participate in the Open!

If you would like to attend, please sign-up at the front desk to bring an entree, appetizer, beverage, or utensils — we’ve already got dessert covered!

Congratulations to everyone on surviving another crazy Open season, and maybe hitting a few PR’s in the process!

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MONDAY, MARCH 20, 2017

Workout: “Meg”

For time –

10 Burpees

20 Pull-ups

30 Box Jump (24″, 20″)

40 DB Power Clean & Jerks (35#, 20#)

50 Air Squats

40 DB Power Clean & Jerks (35#, 20#)

30 Box Jump (24″, 20″)

20 Pull-ups

10 Burpees


Brass Knuckle Baby

Little Ada can’t wait to watch her momma tackle her favorite birthday workout for the ninth year in a row -Happy (belated) Birthday, Meg!

Disclaimer: This workout is a straight-up punch in the mouth. It’s no joke.

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Workout: Complete As Many Rounds As Possible In 10 Minutes Of:

10 Burpees

20 Wall Ball Shots (20#, 14#)

Accessory: Roll out!


2017 USA Powerlifting Washington State Championships

Best of luck to Kelly H this weekend, as she is set to compete at the Washington State Championships -being held at Tacoma Strength & Conditioning.

Kelly H. current stats:

Back Squat 260lbs (last meet-PR Aug 27th at 231.5lbs)

Bench Press 155lbs (last meet-PR aug 27th 148.3lbs)

Deadlift 355lbs  (last meet-PR aug 27th 308.6lbs)

 Suffice to say, Kelly is ready to power it up this weekend!
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Friday, March 17, 2017

Workout: CrossFit Open Workout 17.4:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

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Thursday, March 16, 2017

Workout: Push Jerk: 2-2-2-2-2

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The 2017 American Open Series 1

CrossFit Belltown’s very own Nadia Shatila and Lincoln Brigham are headed out to Reno, Nevada this weekend to compete in the first series of this year’s USAW American Open! The top 3 lifters overall in each weight category will qualify for the American Open Finals later this year.

USA Weightlifting will be live-streaming the entire three-day competition here starting at 6:00am this Friday, March 17th. Nadia will be lifting on the blue platform at 11:00am on Friday, while Coach Lincoln will be lifting later that afternoon (also on the blue platform) at 4:00pm — both Pacific Standard Time. Be sure to tune in and support both of our lifters!

Good luck, Nadia and Lincoln!

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