Author Archives: Nadia Shatila

Thursday, July 14, 2016

Workout: Clean & Jerk: 1-1-1-1-1-1-1

Crossfit Beltown 7-18

The Doctors Are In

Next Monday, July 18, CrossFit Belltown will be hosting the the professionals of InHealth Sports Injury and Performance for an Injury Prevention Clinic. The Clinic will take place between the hours of 4:30pm to 7:30pm with 15-minute time slots for assessments, treatment demonstrations, and tips for self-care. Whether you’re nursing an injury or not, this is a great opportunity to learn more about preventing injuries and recovering from them. You may sign up in person at the front desk, or email to request a time slot.

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Wednesday, July 13, 2016


“Pukie Brewster”

150 Burpees for time


“G.I. Jane”

100 Burpee Pull-Ups for time

Time Cap: 17 Minutes


The Journeyman

“This photo is significant for two reasons… First, it shows the agony and ectasy of CrossFit. Yesterday’s entry had a PR of 5x deadlift of 295lbs. Today’s entry has a DNF for the workout this morning. Each ‘high’ can easily be followed by a humbling ‘low’. But the reverse is also true. Lows can, and will be, followed by highs. The beauty of it is what keeps me coming back for more. Secondly, this page is significant to me for the ‘101’ next to your name. Today was the 101st time you coached a workout for me. Which means last Friday was my 100th workout with you; a moment that I think is worth taking a few seconds to reflect on.”

         ~Lou Ernst

Lou, I think I speak for all of us when I say, “We are all looking forward to the next one hundred workouts with you!”


Note: NOTE: The 12:00pm class today (Wednesday) will be un-coached.

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Tuesday, July 12, 2016

Workout: Shoulder Press: 2-2-2-2-2

Accessory: 100 Banded Tricep Push-Downs

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Let The GAINZ Begin

If GAINZ are what you’re after, don’t underestimate the value of eating the right food. The quality of fuel you’re putting in your body is just as important as the hard work you’re putting in at the gym — if not more. We’ve got more delicious options from NW FitMeals this week to help make achieving those GAINZ a little easier.

This week’s menu options include:

Paleo Chicken Salad $10.99
Paleo Beef Chili $10.99
Paleo Turkey Burger w/ Bacon $11.99
Paleo Pulled Pork $11.99

NOTE: The 12:00pm class today (Tuesday) will be un-coached.

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Monday, July 11, 2016

Workout: 5 rounds for time of:

400m Run

30 Box Jumps (24, 20)

30 Wall Ball Shots (20, 14)

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Washington LWC

Guess whose photo is posted on‘s website! Our very own Koushik Dutta, compliments of Coach Lincoln Brigham and the USA Weightlifting’s Local Weightlifting Committee for the great state of Washington.

Stay connected with the Washington LWC here and use #washingtonweightlifting on social media to connect to other lifters in the state.

Note: The 12pm class (only) will be an un-coached class.

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Saturday, July 9, 2016

Workout: For time:

800m Run

100 Push-Ups

10 Snatches (135, 95)


Let Us Here Your War Cry!

I’m sure you’ve noticed lately that a great many of our heavy lifting workouts have been, well… loud! And for good reason. There’s something to be said for the immediate rush of adrenaline that comes from a scream or loud grunt before putting ourselves in front of the business end of a heavy barbell.

It may seem crazy to the average bystander, however from a scientific standpoint, screaming or yelling can actually help better prepare you for a highly intense bout of exertion. Believe it or not, harnessing your inner wild child releases a burst of adrenaline that causes a higher heart rate, which in turn increases blood flow to the limbs and working muscles, while simultaneously priming the core muscles to contract in preparation for moving a large load.

So get your head right! Get mad! Get loud! Stomp your feet! Slap those legs and low back! And get after it!

… and don’t forget to top it off with a scream at the end, in typical ‘Fred Boyle’ fashion.

(Photo: Fred B., PR’ing his 5RM deadlift by 25lbs)

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Friday, July 8, 2016

Workout: Five rounds for time of:

20 Pull-Ups

30 Kettlebell Swings (55, 35)

40 Double-Unders


Go Deep

Full range of motion doesn’t just mean ‘hip crease beneath the knee’ — Get as low as possible while still maintaining all the points of performance.

Missed end-range in a particular movement (in this case, the overhead squat) usually means missed strength gains.

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Thursday, July 7, 2016

Workout: Deadlift: 5-5-5-5-5

Accessory: Accumulate 3-minute GHD Superman Hold


Hangover Food

If you maybe partied a little too hard over the Fourth of July weekend, NW FitMeals is back this week with more clean, delicious options to get your diet (and fitness) back on track after the holiday!

This week’s menu options include:

Paleo Chicken Salad $10.99
Paleo Chicken Taco Salad $10.99
Paleo Grassfed Beef Hamburger with yam “buns” $11.99
Paleo Carnitas $11.99

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Wednesday, July 6, 2016

Workout: 21-15-9 reps for time of:

Squat Clean (135, 95)

GHD Sit-Ups

Time Cap: 10 Minutes



You Can’t Out-Exercise A Bad Diet

What you do outside the gym is just as important as what you do inside the gym. Don’t believe us? Just take Rodrigo’s word for it.

So we all know exercise is important. It stimulates a healthy hormonal balance within the body, it builds muscle and helps the body burn fat through increased metabolism. It will also make you look better naked, and who doesn’t want that. BUT, and this is a big but (no pun intended…), you cannot out-train a bad diet.

Make no mistake, nutrition forms the foundation for our entire health (and fitness) — and that even includes body composition. No matter how much you work out, if you are eating the wrong foods, in the wrong quantities, it can be very difficult to see optimum results for better health, fitness or body composition. In Rodrigo’s case, while he was eating the right types of foods, it was the quantities (of protein, carbohydrate & fat) that needed changing… and it made all the difference! — His body composition has improved more in the past three months than anything he’s experienced cumulatively in the past three years. And his fitness has skyrocketed as a result!

Unfortunately, the standard western diet is full of foods that do not promote health and are certainly not optimum fuel sources for the body. Eating processed foods, such as wheat and sugar, promotes inflammation in the intestines, which then can not only cause a host of health problems (such as auto-immune conditions, diabetes, bloating, joint pain, etc…), but will also very often lead to weight gain and fat retention. No amount of exercise will help when this is the case. In fact, too much exercise can even exacerbate things by adding more stress on the body — leading to a dis-regulation of cortisol levels, and again, often contributing to a greater retention of body fat.

So, the key here is finding a level of training that is right for your body — preferably shorter high-intensity workouts (such as our shorter conditioning workouts) rather than repeated and/or longer periods of training “cardio” — and cleaning up your diet so that it is comprised mostly of whole, unprocessed foods as close to their natural state as possible… in a balanced ratio that supports exercise, but not body fat.

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Tuesday, July 5, 2016

Workout: Front Squat: 3-3-3-3-3

Accessory: 100 Seated Banded Hamstring Curls

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Play Hard ~ Rest Hard

Saturday Sprints at the Queen Anne Play-Field was a success. Everyone had an opportunity to open up the throttle so to speak — ten rounds of 100-meter sprints…. followed by a nap to finish.

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Monday, July 4, 2016



As many rounds as possible in 10 minutes of:

8 Toes-to-Bar
8 Dumbbell Thrusters, (35, 20)
12 Dumbbell Walking Lunges, (30, 20)



Complete as many rounds in 20 minutes as you can of:

2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (72,55)


Happy 4th of July!

CrossFit Belltown will only be hosting one class today at 10:30am. Please be sure to register for class in advance. Please note, the online class registration cut-off is one hour prior to the start of class.

‘Open Gym’ will also be taking place during the 10:30am hour.

All athletes are welcome to attend the 10:30am group class, including CrossFit Basic athletes.

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