Author Archives: Nadia Shatila

Wednesday, November 18, 2015

Workout: “Amanda”

9-7-5 reps for time of:


Snatch (135, 95)

Accessory: Accumulate 50 Hip Extensions


CrossFit: More Than Just A Workout

It’s okay if all you want is a workout, but it seems to most of us that CrossFit gets sweeter the deeper we go. You just have to open your heart a bit more, and then your lungs -inhaling the determination of a group of people committed to making themselves and everyone around them better.
CrossFit is more than just a sport or a workout… always has been, always will be. The bonds of brotherhood (and sisterhood) is what assures that reality and safeguards it against all odds.
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Tuesday, November 17, 2015

Workout: Back Squat: 1-1-1-1-1-1-1

Accessory: Accumulate 100 Hollow Rocks


The Real Suck

No… It’s not at the beginning of a workout, when your lungs are fresh and the rush of getting started feels nearly effortless. And no… it’s not at the very end of a workout, when your adrenaline takes over and you know you can hold on for another minute or two.
No…the real suck is in the middle.
In life, people (mostly) fail in the middle. They can’t handle the real suck. Work, relationships, school, owning a business -all are a rush at first. Exciting, new and fascinating. Then, in the middle, time slows. The fun starts to wane. Things get really hard. And, often, they lose interest and eventually walk away. They give up.
So, when it’s you in that spot in your workout or in your life, remember, you’ve always got two choices: You can quit, or you can dig your heels in (literally) and keep going strong.
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Monday, November 16, 2015

Workout: Five Rounds for time of:

15 Push Press (95, 65)

10 Chest to Bar Pull-ups

Accessory: 3×20 Banded Pull Throughs


Save The Date

The Annual CFBT Holiday Party will be held Thursday, December 10th from 7pm-10pm at CrossFit Belltown.  More details and RSVP information to come this week – so stay tuned!

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Saturday, November 14, 2015

Workout: Four rounds for time of:

500m Row

20 Wall Ball Shots (20, 14)

15 Box Jumps (24, 20)


“Why Working Out In A Group Matters”
Ever wonder why you push yourself so hard on a workout with your 6am classmates? Or ponder why that 135lb snatch felt so much lighter when ten people were cheering you on vs. when you tried to muscle it up by yourself?
There’s actually a science behind the positives of working out in in large groups, or in this case, a class-typesetting.
No, you do not suddenly become stronger or faster when in the presence of others – though that would be amazing if it were true – but you are still likely exerting more effort than usual.
A study out of Kansas State University says we work harder when working out with a partner we perceive –rightly or wrongly, it doesn’t matter –to be just a bit better than we are. The study builds on the phenomenon known as the Kohler Motivation Gain Effect… it’s a real thing –the idea that less-capable individuals perform better in a group setting, sometimes boosting ones performance by as much as 200 percent!
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Friday, November 13, 2015

Workout: Front Squat: 10-1-10-1-10-1

Accessory: Accumulate 30 Handstand Push-ups

YouTube Preview Image

“Don’t Waste That Fitness”

Injuries and tweaks are part of sport and life; however you do not need to put your fitness on hold while healing.  One of the best parts about CrossFit is that it is universally scalable, meaning everyone and anyone from Rich Froning (4x CrossFit Games Champion) to your grandmother CAN and SHOULD do CrossFit.  The workouts however might look slightly different.

Featured above is Andrea doing a modified version of the Hero workout “Tom” that we completed on Wednesday.  Andrea is working out with a boot on her foot and we scaled the workout to something that was manageable yet did not put her in any danger of further aggravating her injury.

“Tom” is a 25 min workout consisting of Muscle-ups, Thrusters and Toe To Bar.  As seen in the video, Andrea modified the muscle up’s by doing a strict version on the low rings with her foot elevated. For the Thrusters she did a Dumbbell Clean and Jerk from below the knee and for the Toe to Bar, we scaled her to a row with her foot on a skateboard.  This modification was used to help her keep moving and increase her heart rate.

Next time you have a tweak or an injury, be sure to reach out to your trainers or email us in advance so we can help modify workouts for you. Again, there is no need to put your fitness on hold!

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Thursday, November 12, 2015

Workout: 21-15-9 reps for time of:

Deadlift (185, 135)

Lateral Bar Burpee

Accessory: 3×12 Dumbbell Pullovers


“The Turkish Get-up”


Ah, the Turkish Get-Up! Its mere mention elicits groans of protest and anxiety from its recipients -The extensive execution of each repetition, the total-body nature of its movement principle, and the investment of focus it demands. Groaning, huffing and puffing frame its execution; very few things demand so much out of you as the Turkish Get-Up does. And that is why we like it so much. As the old adage goes, “If it doesn’t challenge you, it won’t change you.”

Yet exhilaration follows the punishment, the feeling that something this awkward could be performed so gracefully, and looking back we can always say it wasn’t so bad. For that moment, we love the Turkish Get-Up and everything is right with the world.

There are many claims as to the story behind the Turkish Get-Up. Some mention it was named after the ancient pit-fighters of mythical battles, but we have not been able to find anything to corroborate these statements. What’s for sure though is that Turkish Get-Ups were a staple of strongman shows of the late 1800s and early 1900s. The movement itself became a novelty of sorts for how it challenges its suitors to move all manner of objects overhead from a seated or laying-down position.

Regardless of the veracity of the story and claims, there is no doubt athletes throughout history knew of the benefits of the Turkish Get-Up for overall strength, conditioning and trunk/core endurance. We benefit from their experience and the lessons they passed to our generation to improve our conditioning and overall health.

(Photo: Madison F., alongside a fellow female counterpart dating back to the turn-of-the-century -both boldly demonstrating a tremendous amount of focus, balance and feats of human strength)

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Wednesday, November 11, 2015

Workout: “Tom”

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thrusters (155, 105)
14 Toes-to-bar


Veterans Day

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

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Tuesday, November 10, 2015

Workout: Split Jerk 3-3-3-3-3 reps

Accessory: 3×12 Chinese Rows


Use It Or Lose It

Ever lose a lift because for whatever reason, the bar simply fell out of your hands? If so, there’s one thing you might not have been properly using in order to keep a better grip on the bar -Your thumbs!
The hook grip requires the athlete to press their palm into the bar so it is sitting between the thumb and first finger, then wrapping the thumb around the bar, and the fingers over the thumb, for most athletes, the thumb will be wrapped by the first wo fingers, and the second two (fingers) will wrap directly around the bar. And yes… it will feel awkward. And yes… it will hurt your thumbs. But it will give you an exponentially better grip of the bar, thus allowing you to pull more weight from the floor or hang-position.
The hook grip allows you to use your own thumb as a strap of sorts, thereby alleviating the tendency to ‘death grip’ the bar by relieving tension in the forearm
An Important Caveat
When you receive the clean in the front rack (i.e., at the shoulders) or the snatch position overhead, it’s best to release the hook grip to avoid limiting your mobility. In the clean, allow the bar to roll back into your fingers. Most people will have troulbe achieving fast, high elbows while holding the hook grip (the hook grip often limits hand and wrist mobility too much to allow for correct front-rack in the clean or overhead postiion in the snatch. The solution is to release the grip (slide the thumb out) between the time the athlete transitions from pulling to pushing the bar overhead.
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Monday, November 9, 2015

Workout: Three Rounds for time of:

100 Double Unders

50 Kettlebell Swings (55, 35)

25 GHD Sit-ups


Get em’ while they’re hot!

We’ve got a huge selection of reprints back in stock.  Also, be sure to check out our new design, ‘I ❤️ CFBT’.

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Saturday, November 7, 2015

Workout: Join us at the park to find out!


“Park WOD”

CrossFit Belltown will be hosting only one class today (Saturday). That class will take place at 930am at Olympic Sculpture Park, NOT CrossFit Belltown. All athletes are welcome to attend.
Park entrance is located at the corner of Denny Street & Western Avenue.
(The gym will be closed in observance of a CrossFit Level1 Seminar)
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