Author Archives: Nadia Shatila

Wednesday, April 15, 2015

Workout: Complete as many rounds as possible in 30 minutes of:
800-meter run
25 Dumbbell Thrusters (35,20)
400-meter Farmers Carry (35,20)

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Follow The Leader

These two gents have been with us for a great many years now. They each took their first sips of the CrossFit koolaid in 2011 and never looked back. They’ve done more workouts combined than any of us probably care to count. And whether they are aware of it or not, they’ve shown that chasing success is a risky business. They’ve found both defeat as well as success across all levels of athletic achievement. In so doing, they’ve developed a mental toughness and aptitude that helps them to continue to grow. And these are types of people and personalities with which we choose to surround ourselves. So no matter how long you’ve been riding this runaway train called CrossFit, look to our veteran athletes as a source of renewal and inspiration. As veterans, we’ve been there, we’ve done that; we can tell you the road to success will always ever be uphill. The road we’ve all chosen is a grueling one, but it’s that way for a reason. It helps us to better appreciate our accomplishments as well as our failures. Everything we do is earned and not to be taken for granted; we have only ourselves and one another to thank for it. So be there today for your fellow athlete as we attack this uphill battle, head on!

(Pictured above: Jason Piper has been a CFBT athlete since March of 2012, already having come to us with a year of prior experience at another affiliate; Brian Johnson started with us as a novice in September of 2011).

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Tuesday, April 14, 2015

Workout: For time:
20 Burpees
20 Hang Squat Snatches (135,95)
20 Bar Muscle-Ups
20 Hang Squat Snatches (135,95)
20 Burpees


I Was Here!

Since opening in 2009, CrossFit Belltown has always kept an area in the gym where guests can sign their names and share their impressions with us. Everyone from the likes of  CrossFit Founder & CEO Greg Glassman to the Fittest Woman on Earth, Camille Leblanc-Bazinet, have graced the our walls with their presence. Countless Box hoppers, traveling the world over, have kept us company throughout the years; sharing their experiences with us in writing. May we continue to keep this legacy alive as our gym continues to grow.

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Monday, April 13, 2015

Workout: Front Squat: 3-3-3-3-3 reps

Accessory: Tabata Handstand hold



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Saturday, April 11, 2015

Workout: Four Rounds:
Run 800 meters
Rest as needed


Track Workout

CrossFit Belltown will be hosting only one class today. That class will take place at 930am at the Queen Anne Bowl PlayField, NOT CrossFit Belltown. All athletes, including Bootcamp & CrossFit Basics, are welcome to attend.

 PlayField Address: 2806 3rd Avenue West 

(CFBT will be closed today, as we are hosting a CrossFit Level 1 Seminar)

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Friday, April 10, 2015

Workout: 21-15- and 9 reps, for time of:
Squat snatch (95,65)
Chest to bar Pull-ups

Time Cap: 10 minutes

Accessory: Accumulate 30 Handstand Push-ups

image1 (21)The Struggle Within

We as CrossFit athletes and Coaches alike, speak so often of the valiant efforts of the accomplished, the winners, those who distinguish themselves in competition; we often forget that most of our struggles goes unseen. The biggest effort in many gyms often happens before the WOD ever starts, before the “3-2-1-Go!”, before the first warm-up, before the first hello. The biggest effort is often just walking through the door. Think about it. People — grown adults — show up in CrossFit gyms to learn, to admit they don’t know everything, that they’re not accomplished at everything, that they need help, that they need to learn, that they need to grow. It’s a declaration no one wants to make. Our ego fights against it. We pride ourselves on knowing what to do, what to say, how to be. Our bravado masks our fear of the world. And in the CrossFit gym, we take off those masks and simply lay bare our fear in many, many domains. And we try. We fail. And we try again. Maybe (hopefully!) we eventually succeed: at this skill, at that movement, in this WOD, in that goal. But we fool ourselves if we believe that success is our most difficult moment. No, success is reaping the rewards of many difficult moments; many struggles, each met and conquered. Success is a culmination. But it all starts with that walk though the door, the admittance that you suck at something, at many things. You suck, so what. We all do. Welcome to the road to success.

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Thursday, April 9, 2015

Workout: “DT”
Five rounds for time of:
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)

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Age…It’s Just A Number!

Meet Lou. Lou is 60years 6months 28days old. Lou enjoys man-makers, sub-2min strolls around the block and being an all-around badass.  Lou was recently voted ‘Most Likely To Beat You In a Workout.’ How, you ask? Everyday, Lou has two options, as do all of us: to step forward into growth or step back into safety. This is what growth looks like; unbeatable and tough as nails. Lou, thank you for allowing us to be part of your journey.

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Wednesday, April 8, 2015

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: Spend 10 minutes working towards a goal on the goal board or a skill



Suck It Up!

Please be sure to stop by the front desk tonight between 430p & 730p. We’ll be sampling our newest high performance pre- and post-workout snack, Fuel For Fire… a convenient, easy to digest, insanely delicious, high protein, Paleo friendly squeeze treat that packs 10 whopping grams of yummy protein in every 4.5oz pack.

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Tuesday, April 7, 2015

Workout: Shoulder Press:
3-3-1-1-1 reps

Accessory: Alternating Tabata:
Handstand Hold
Hollow Hold

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 Up Up & Away!

Rope climbs. A flashback PE classes of old, and a movement that comes up in CrossFit just often enough to be stressful each time it does. Because let’s be honest -even if you are lucky enough to be at a gym that has a rope to climb, how often does it cross your mind to get in rope climbing practice at the end of a WOD or lifting session?

If you have ever attempted to climb a rope, you know that it places incredible demands on your entire body, and sometimes even more so on your mind, since you cannot simply let go of the rope if you feel suddenly tired. Because this is a bodyweight movement, it automatically qualifies as a gymnastic skill (Did you know Rope climbing was an Olympics gymnastics event until 1932).

First try practicing the “no-leg rope climb” with feet firmly on the ground (shown in the photo above), and then progressing to the J-wrap:

• Begin by standing beside the rope.

• Reach overhead and grab the rope as high as possible, with one hand above the other.

• Tuck dominant leg up to your chest and place vertical shin up against the rope.

• Lift opposite leg off the ground and sweep it around the back of the rope,wrapping it from under and up around the tucked foot.

• By keeping both feet always flexed, you will be able to sweep, hook and wrap the rope much easier.

• with the rope wrapped around the dominant foot, you can now stand on it and start to inchworm your way up the rope.

• To secure the wrap, place your wrapping foot on top of the standing foot while keeping the wrap tight between both feet. Step firmly on the wrap.

• Extend the tucked leg and push your body up by standing tall.

• Reach over head again and grab the rope as high as possible, with one hand above the other.

• Hold on tight and release the wrapping foot to allow the standing foot to free form the wrap.

• Tuck that standing foot up again, sweep the wrapping foot and hook the rope with the other foot, and re wrap.

• Repeat Stand & Pull!

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Monday, April 6, 2015

Workout: Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters


Hard Work Favors The Brave!

Saturday’s Track workout proved that even though everyone in attendance hadn’t run a mile for time since High School; their newfound journey as CrossFitters had more than prepared them to exceed even their own expectations of what had once been thought was out of reach. All ten athletes tested themselves against the four laps…and EVERYONE Pr’d! There was three sub-6min miles, four sub-7min miles and 3 sub-8min miles. Honorable mention goes to Madison F., with a fast n’ furious finish time of 6:24 (Madison has been CrossFitting at CFBT since June of 2014).

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Saturday, April 4, 2015

Workout: For time:

1 mile Run


A 12min Mile Is Just As Far As A 6min Mile!

CrossFit Belltown will be hosting only one class today. That class will take place at 930am at the Queen Anne Bowl PlayField, NOT CrossFit Belltown. All athletes, including Bootcamp & CrossFit Basics, are welcome to attend.

 PlayField Address: 2806 3rd Avenue West 

(CFBT will be closed today, as we are hosting a CrossFit Level 2 Seminar).

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