Author Archives: Nadia Shatila

Monday, May 29, 2017

Workout: “Murph”
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Memorial Day “Murph”
9:30am class only and Open Gym
(all other classes will be cancelled in observance of Memorial Day)

All across the United States, gym-goers will spend their Memorial Day completing a workout many would deem impossible. The CrossFit ‘Hero workout’ known as “Murph” serves to memorialize Navy SEAL Lt. Michael P. Murphy, killed in Afghanistan June 28th, 2005. The workout, originally named “Body Armor” by Lt. Murphy was among the SEAL’s favorite workouts and involves 100 pull-ups, 200 push ups, and 300 air squats sandwiched between a pair of one-mile runs. To complete the workout as Murph would have done, you are asked to wear body-armor or a 20# weight vest (source:

The workout not only pays tribute to a fallen hero, but requires that participants battle fear and fatigue to sacrifice body, mind, and soul for the legacy of a man who sacrificed it all. Completing “Murph” is a commitment that should be taken seriously. That said, simply stepping up to the challenge shows courage, and is a way to test how much you are willing to sacrifice and suffer for a workout. Albeit, you must also be prepared to accept the consequences of your actions. Hitting “Murph” with the fury of a thousand suns can and will trash your training for up to two weeks post-workout if you are ill-prepared. So start taking steps now to bounce back as fast as possible with these easy tips to help empower your performance and speed your recovery.


There is a direct correlation between hydration and performance. The ability to perform at a high intensity is decreased as significantly as 45% with as little as a 2.5% body weight loss in water. The morning of Murph is not the time to begin arming yourself against dehydration. We  recommend you consume a minimum of half your bodyweight in ounces of water daily (general rule of thumb: drink 1oz of water for every pound you weigh, daily). This recommended minimum begins to grow as we add in factors such as heat and increased work time. Considering the fact even the greatest of athletes struggle to finish in under 45 minutes and much of this workout is completed indoors where things are likely to get a little warm, you can guarantee you’ll need more than the bare minimum hydration. So beginning now, you need to start increasing your water consumption. Take care not to take this advice to extremes, as too much water can also cause serious health issues. On Sunday, get your water intake up and make sure you aren’t swallowing the bulk of it too close to bedtime. You’re going to need your rest.


Sleep is king when it comes to preparedness. Make an effort to average eight hours per night for the three days leading up to Monday, and 3 days following the workout. If that’s rough to hit at night, it’s time to find some naps throughout the day. The idea is simple, but the execution is crucial.


The proper diet for this workout will be one that is well balanced and high in quality nutrients. You’re going to want to take a macronutrient-balanced approach to your meals in the days before “Murph”. Simply put, your meals should have equal caloric amounts of protein, fat and carbohydrates. This nutrition method is worth it’s weight in gold and will play an integral part in whether or not you have the gas to go the distance. Foods to stock up on should include: meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil or flour).

Completing “Murph” requires both respect and dedication. The workout while tough, requires only a small shred of the sacrifice in comparison to that which Lt. Murphy showed through his legendary life and death. We ask that you approach this workout prepared so that you can best honor the man for whom this workout is named. At CrossFit Belltown, we respect those who train with purpose and for a greater purpose, and we are grateful for the sacrifice made by the heroic Lt. Michael P. Murphy.

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Saturday, May 27, 2017

Workout: Front Squat: 2-2-2-2-2

Accessory: 3×12 Barbell Hip Bridges


Weekend and Memorial Day Class Schedule

In observance of Memorial Day weekend, CrossFit Belltown will only be hosting one class today (Saturdayat 9:30am and one class on Memorial Day (Monday May 29that 9:30am. All other classes will be cancelled. All members (including ‘CrossFit Basic’) are welcome to attend.

NOTE: If you’re planning on consuming a ridiculous amount of alcohol* over the weekend -and- plan to attend Monday morning’s workout, plan on having your workout AGGRESSIVELY scaled.

*Consuming alcohol prior to intense bouts of high volume exercise is one of the leading causes of Rhabdomyolysis. And if you’ve never heard of ‘Rhabdo’, you’ll definitely want to read this.

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Friday, May 26, 2017

Workout: Three rounds for time of:

400m Run
30 Box Jumps (24, 20)
25 Kettle Bell Swings (55, 35)
20 Deadlifts (185, 135)

memorial day

Memorial Day Weekend Hours

In observance of Memorial Day, CrossFit Belltown will only be hosting one class this Saturday at 9:30am and one class on Memorial Day (Monday May 29th) at 9:30am. All other classes will be cancelled.

And yes, you’ll want to be well rested going in to next week -Monday’s workout will be ‘Murph’, in honor of Lieutenant Michael Murphy, how was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue New York. The workout was one of Mike’s favorites and he’d named it ‘Body Armor’ (Lt Murphy was awarded the Congressional Medal of Honor after his death).


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Thursday, May 25, 2017

Workout: As many rounds possible in ten minutes of:

6 Squat Cleans (125, 85)
12 Pull-Ups
24 Double-Unders

Accessory: Accumulate 2 minutes in a banded plank


Scale Down To Power Up!

Please stop thinking of scaling as something to keep you ‘in the game’.

We scale to the physical and psychological tolerance of the athlete for one reason: to give you the opportunity to produce more power.

That’s the whole point of our sport — power output: do more work faster. Full stop. The end.

It comes down to simple physics really: power is the product of SPEED and STRENGTH. Too much of either (without the other) will result in extremely blunted power.

All you need to know in order to get crazy fit is this — ‘Work’ is moving a weight over a given distance. Average ‘power’ is the frequency of the work you are doing. The higher the power output, the larger the physical adaptation. That said, decreasing the time it takes to complete a given amount of work has a larger effect on power than increasing the load and/or volume of work. Therefore, logic dictates that in order to properly scale a workout, we want you to choose a load/volume of work that gives you no reason to rest during a workout, thus yielding a higher power output… and therefore crazy gains!

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Wednesday, May 24, 2017

Workout: Push Press + Push Jerk + Split Jerk: 1-1-1-1-1-1-1

Accessory: 150 Banded Tricep Extensions


The Overhead Squat — Elbow Position

When it comes to supporting weight overhead, proper structure is priority numero uno. The ability to lockout the elbows in the snatch or jerk is extremely important, and this can be easily demonstrated. Press a weight overhead and stop just short of elbow lock; when you begin to fail, lock the elbows completely and you’ll find you can suddenly continue holding the weight.

The elbows must be locked out; in other words, they will be extended to the end of their range, which will normally be a slight over-extension. The elbows should be squeezed into extension directly rather than finding some indirect cue to encourage their extension. For example, many athletes have been told to pull the bar apart or something similar; we don’t like these kinds of cues for a few reasons. First, in order to pull the bar apart, you have to grip it tightly; a tight grip on the bar will limit how well you can extend the elbows. Second, We find this makes it more difficult to secure the proper upward ‘shrug’, and without this, the rest falls apart.

Photo: Catalina E., showing an excellent active shoulder overhead position.


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Tuesday, May 23, 2017

Workout: Five rounds for time of:

5 Muscle-Ups
10 Overhead Squats (115, 75)
15 Toes-to-Bar
20 GHD Sit-Ups


Start ’em Young!

Never too early to teach warrior-girls, fitness. Tom G. and his 9-year old niece crushed the 5k run in Renton on Sunday.

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MONDAY, MAY 22, 2017

Workout: Back Squat 3-3-3-3-3 reps

Accessory: 3×12 Barbell GoodMornings


Squat Deep ~ Squat Often

World-Class Fitness In 100 Words (By: Greg Glassman, CrossFit Founder & CEO)

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.

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Saturday, May 20, 2017

Workout: 21-18-15-12-9-6-3 reps for time of:

Sumo Deadlift High-Pull (75, 55)
Push Jerk (75, 55)

Accessory: 4×12 Bent-Over Single Arm Dumbbell Rows


‘The will to win, the desire to succeed, the urge to reach your full potential…These are the keys that will unlock the door to personal excellence’ – Confucius, Chinese philosopher, teacher and politician.

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Friday, May 19, 2017

Workout: Complete as many rounds as possible in 20 minutes of:

14 Back Squats (125, 85)
Dumbbell Overhead Walking Lunge, 10 steps (right hand) (55, 35)
7 Burpees
Dumbbell Overhead Walking Lunge, 10 steps (left hand) (55, 35)

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A Closer Look At ‘Accuracy’

Accuracy is often a widely overlooked component of ones’ fitness in a world where most of us are solely focused on building strength and going faster. However, just because it’s not as readily obvious as its more familiar brethren doesn’t make it any less important. As the greek philosopher Xenophon once said “Fast is fine, but accuracy is everything.”

We frequently judge our performance on the time or weight listed on the whiteboard. We should also be judging ourselves on how we performed throughout the workout… “Did I accurately receive the bar on my clean…? Did each of my WallBalls hit the mark…?”

Take it from Mike Tyson — he recognized the importance of accuracy when he said “People don’t have the slightest idea of just how hard it is to break somebody’s jaw… They think it’s just the power. But it’s the ACCURACY of the power.”

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Thursday, May 18, 2017

Workout: Five rounds for time of:

5 Squat Clean Thrusters (135, 95)
10 Chest-to-Bar Pull-Ups

Accessory: 4×25 Banded Face Pulls


Hump Day

It’s Wednesday. That mid-point during the week where we all start to drag a little and anything that requires a lot of extra time or thought is pretty much out of the question. Sometimes, that can turn what should be carefully planned meals into eating whatever’s convenient. Well, we still have some meals left from our NW FitMeals order this week, so “carefully planned” and “whatever’s convenient” can actually be the same thing. Also, we won’t be ordering NW FitMeals this coming week, so be sure to stock up on what’s left of this week’s delivery — they freeze great!

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Coconut Chicken Curry $11.99
Paleo Chicken Taco Salad $11.99
Paleo Hawaiian Pulled Pork $11.99
Paleo SW Chicken Meatballs $11.99

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