Author Archives: Nadia Shatila

Thursday, July 27, 2017

Workout: “Fran”

21-15-9 reps for time:

Thrusters (95, 65)


Rocket Barbell Club/Belltown Weightlifting Invitational

For those of you who follow USA Weightlifting, you know that the American Open Series 3 Olympic Weightlifting Competition is just around the corner — September 8-10 in Grand rapids, Michigan! A number of CrossFit Belltown athletes have already qualified to compete, but we’re looking to add a few more lifters to make the trip out to Michigan with us!

We’ll be co-hosting a last-minute qualifying meet here at CrossFit Belltown on Saturday, August 12th (the last day to qualify is August 13th!) with Rocket Barbell Club of Rocket CrossFit for anyone hoping to lift at the Series 3 in September! This meet is an invitational, meaning space is extremely limited and only open to Rocket CrossFit and CrossFit Belltown athletes who wish to qualify for the Series 3!

For more details and registration, click here. Click here to view qualifying totals for the Series 3. If you have any questions, please email

P.S. We’re also looking for volunteers to help referee and load bars! The referee exam is free and can be taken here.

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Wednesday, July 26, 2017

Workout: Three rounds for time of:

10 Deadlifts

30 GHD Sit-Ups

Accessory: 400m Farmer’s Carry


Stronger. Faster. Healthier.

We’re stocked back up on S.F.H. Recovery in grab&go single serve packets! S.F.H. Recovery is 2/3 whey concentrate derived from grassfed, free-range cows (which are never treated with antibiotics or bovine growth hormones) and 1/3 essential amino acids to boost your recovery time! The formula is designed to re-energize your cells by increasing your ATP levels, helping them recover, maintain joint health and flexibility, and decrease the negative effects of free radical oxidants. For best results take one serving of S.F.H. Recovery within an hour of finishing your workout!

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Tuesday, July 25, 2017

Workout: Five rounds for time of:

5 Wall Climbs

10 Toes-to-Bar

20 Box Jumps (24, 20)

Getting Fresh

Don’t forget – while they’re on wholesale hiatus, you can still get your NW FitMeals fix straight from the hardworking folks themselves, and may we just say, they’ve really been upping their menu game lately. Check out the options for next week (7/31):


Paleo Chicken Caesar Salad (romaine, cherry tomatoes, thinly sliced red onion, bacon bits and paleo croutons with Paleo Caesar dressing)

Paleo Pork Carnitas (bias cut parsley carrots and cilantro lime yams)

Paleo BBQ Pulled Pork (grilled vegetables and rosemary garlic yams)

Grassfed Beef Burger (bacon, roasted parsnips and yam buns)

World Famous Ground Turkey (roasted asparagus and rosemary garlic yams)


Cuban Pulled Beef (roasted cauliflower mash and house yams) 

Paleo Pork Carnitas (bias cut parsley carrots and cilantro lime yams)

Paleo BBQ Pulled Pork (grilled vegetables and rosemary garlic yams) 

Italian Meatballs with Marinara  (zucchini noodles and Italian yams) 

Cilantro Chicken Burger (grilled zucchini and yam fries)

All orders must be placed by Tuesday, July 25 at noon!

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Monday, July 24, 2017

Workout: Front Squat: 3-3-3-3-3

Accessory: 3×12 Single Leg DB/KB RDL

Grab Monday By The Balls

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Saturday, July 22, 2017

Workout: “DT”


Five rounds for time of:


12 Deadlifts (155, 105)


9 Hang Power Cleans (155, 105)


6 Push Jerks (155, 105)


Time Cap: 12 Minutes

Friends Don’t Let Friends WOD Alone!

We’re still hoping to give away a his n’ her swag bag next month to one lucky guy and one lucky gal. The only qualification to be placed in the running for one of these two gargantuan duffle-bags is to simply refer a friend to CrossFit Belltown… and have that friend enroll in a CrossFit Basic or regular CrossFit membership with us.

Interested? Contact info@crossfitbelltown for details!

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FRIDAY, JULY 21, 2017

Workout: Back Squat

3-3-3-3-3 reps


The Drought Is Over!

Progenex is back in stock. Get it while it lasts!

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Thursday, July 20, 2017


Three Rounds For Time Of-

800m Run

150 Double-Unders

1,000m Row


Don’t Forget… This Is Supposed To Be Fun!

Always have fun. Always kick ass. And if you fall flat on your face, so what -Get up and keep going. And if it stops being fun, then take a break, or at least dial it back a bit and let yourself refocus, within reason (i.e., we don’t suggest stopping to re-evaluate why your doing something mid-workout).
Remember: We do this for fun!
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Wednesday, July 19, 2017

Workout: Split Jerk: 1-1-1-1-1-1-1

Accessory: 200m Double Overhead Kettlebell Carry


Mind Over Matter — Staying Strong Through Visualization

A recent study done at Ohio State University examined the role of mental imagery on people who had limbs in casts for a prolonged period. Half the participants performed mental exercises wherein they just imagined intensely contracting their wrist for five seconds, then rested for five seconds for 13 rounds (sounds like a CrossFit workout, right!?). The other half of the test-group didn’t use any mental imagery. At the end of the four weeks, those who practiced mental imagery had lost 50% LESS strength and were able to regain full activation of their muscles sooner than those who did not.

Yes, of course there are some physical realities to your limitations as perhaps a Masters athlete: Your body is older, and some of the warranties are expiring on your most used joints.  However still, perhaps instead of dreading deadlifts because your back will be wrecked for a week, go in there and believe your back is a fortress, a monolith, a rock-solid foundation on which you can do no wrong; believe in your technique, trust that it’s strong and powerful, and talk about it as if it is — no complaining, no belittling, no bemoaning your shortcomings. Just put your head down and get ‘er done!

You can read more here regarding the Ohio State University study.

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Tuesday, July 18, 2017

Workout: “Filthy Fifty”

For time:

50 Box Jumps (24,20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35)
Walking Lunge, 50 steps
50 Knees-to-Elbows
50 Push Press (45)
50 Hip Extensions
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double-Unders


Play Ball!

Please Join CrossFit Belltown For Our 7th Annual 

Mariners Baseball Game Outing 

Tuesday, August 15th @ 7:10pm 

Tickets are $24 and must be paid for by August 11th.

Please email or see Meghan at the Front Desk for further details.

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Monday, July 17, 2017

Workout: Seven rounds for time of:

3 Front Squats (185, 135)
7 L-Pull-Ups

Accessory: 800m Jog at 60%-70% Effort


Don’t Forget To Order Your NorthWest FitMeals!

Summer is a busy time of year! Skip the meal prep this week and order your food through NW FitMeals.

Should you wish to place an order, this week’s menu is listed below.  All order are placed via their website -and- all orders must be submitted by TUESDAY JULY 18TH at 12:00PM. No exceptions otherwise.

  • Grassfed Steak salad on bed of spinach with balsamic dressing, cherry tomatoes, red onion, carrots, hand cut bacon bits, and l hard boiled egg
  • Salsa verde shredded chicken with grilled yellow squash and red bell pepper and cilantro lime yams
  • Hawaiian pulled pork (contains pineapple) with roasted garlic cauliflower mash and house seasoned yams
  • Turkey Zucchini poppers with paleo ranch, bias cut carrots and rosemary garlic yams
  • Ground chicken with roasted Brussel sprouts and Rosemary garlic yams
  • Teriyaki beef with green beans and cilantro lime yams
  • Paleo beef stew
  • Paleo chicken salad
  • Shredded Buffalo chicken with celery and carrot crudité paleo ranch, and Rosemary garlic yam

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