Author Archives: Nadia Shatila

Monday, April 25, 2016

Workout: Front Squat: 10-10-10 reps

Accessory: 3×15 Good Mornings

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The Front Squat

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Saturday, April 23, 2016

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Park WOD

CrossFit Belltown will be hosting class outside today at Olympic Sculpture Park. Class will take place at 8:30am only (NOT 9:30am). All other classes are cancelled; no class will be held at the gym today in observance of a CrossFit Powerlifting Seminar.

Olympic Sculpture Park entrance is located at the intersection of Western Avenue and Broad Street.

All athletes are welcome to attend.

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Friday, April 22, 2016

Workout: Three rounds for time of:

40 Wall Balls

30 Burpees

20 Toes to Bar

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Nightline: Lindsay Ess’ Story

Double hand transplant recipient turned CrossFit Competitor.

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Thursday, April 21, 2016

Workout: Power Clean: 1-1-1-1-1-1-1 reps

park

Have Fitness? Will Travel!

Gym closed? Not a problem. We’ll just take our fitness outdoors! Way to ‘step it up’, everyone.

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Wednesday, April 20, 2016

Workout: 

“Cindy”

Complete as many rounds as possible in twenty minutes of:

5 Pull-ups

10 Push-ups

15 Squats

-or-

“Mary”

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups

10 Pistols, alternating

15 Pull-ups

nwfitmeals

CrossFit Belltown Got Served!

Monday night‘s NorthWest FitMeals tasting was a hit! So many great foods were sampled. Thank you to everyone that RSVP’d. And bon appetit to those of you that ordered meals for delivery next week (your meals will be arriving here next Monday afternoon).

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Tuesday, April 19, 2016

Workout: Push Press: 3-3-3-3-3-3-3 reps

Accessory: Row 1,000m at 70% effort

alex k

Sumo Deadlift Supreme

Alex K., pulling 385lbs for a triple in class last Friday evening.

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Monday, April 18, 2016

Workout: “Nancy”

Five rounds for time of:

400m Run

15 Overhead Squats (95, 65)

Accessory: 3×12 Dumbbell Bent Over Rows

 

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NorthWest FitMeals Complimentary Tasting… TONIGHT!

NorthWest FitMeals will be offering a complimentary entree tasting tonight between 530p and 7:30p.

NorthWest FitMeals is a local food delivery company that goes beyond just meal prep and delivery! They make homemade delicious paleo food from scratch! They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves. Their food is NEVER frozen; they make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible.

You can read more on their website here.

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Saturday, April 16, 2016

parkwodPark WOD

CrossFit Belltown will be hosting class outside today at Olympic Sculpture Park. Class will take place at 9:30am only. All other classes are cancelled; no class will be held at the gym today in observance of a CrossFit L1 seminar.

Olympic Sculpture park entrance is located at the intersection of Western Avenue and Broad Street.

All athletes are welcome to attend. Dress warm!

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Friday, April 15, 2016

Workout: Sumo Deadlift: 3-3-3-3-3-3-3 reps

Accessory: 3×25 Banded Pull Throughs

powerlifting

The World’s Top Powerlifters Are Coming To CrossFit Belltown

If you’re wanting to learn more about the Back Squat, Bench Press and Deadlift, this is going to be an opportunity you won’t want to miss!

This course is for the athlete or trainer interested in learning and incorporating the methods used by Louie Simmons of Westside Barbell. The course also includes numerous assistance exercises (box squat, bands for lifts, sleds, ropes, etc…). Participants will also learn about the Conjugate system: how to vary exercises, volume and loadings to develop top-end strength.  All presented methods can be used with CrossFit to help increase one’s overall fitness.

When?
Sat April 23rd and Sun April 24th, 10am-5pm with a 1-hour lunch break. Arrive no later than 9:30am on Sat to check in.

Register here.

IMPORTANT
You must register before Day-1 of the seminar!

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Thursday, April 14, 2016

Workout: 

0-7 Minutes:
30 OHS (95, 65)
10 Muscle-ups

7-14 Minutes:
30 Thrusters (115, 75)
15 Toe To Bar

14-21 Minutes:
30 Push Jerks (135, 95)
15 Pull-ups

ringrow

You’re Only As Strong As Your Best Ring Row

The ‘ring row’ is a deceptive exercise that many people mistakenly overlook, thus missing out on it’s potential benefits. Ring rows build the bodyweight strength necessary for rope climbing and pull-ups, and they can often help to correct muscular imbalances and deficiencies that could lead to shoulder injuries. They are infinitely scalable to match or challenge your current level of strength, and they pay huge dividends in terms of grip strength as well. Given all these advantages, the answer is simple: you should include ring rows in your weekly accessory-work. Just remember, the objective in ring row training should be to challenge yourself to adapt and grow stronger, not just to do as many repetitions as you can by making the movement easier. The athletes who make the most progress are those who consistently spend time training the most challenging version of the movement, not the least.

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