Author Archives: Nadia Shatila

Tuesday, February 14, 2017

Workout: Overhead Squat: 1-1-1-1-1-1-1

Accessory: 3×12 Bulgarian Split Squats (3×12 per leg)


Made With Love

Cooking for yourself isn’t always necessary to still get that home-cooked, made-with-love feeling from your food. At NW FitMeals, every meal is prepared with all natural, organic, paleo ingredients, and are portioned out with the macros pre-calculated, so you can trust the quality and the quantity of food that you’re eating like you made it yourself. And the meals are delivered fresh — never frozen — at the beginning of each week, so you can trust that what you’re eating was cooked just recently instead of sitting in a freezer for the last three months.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Beef Chili $11.99
Paleo Buffalo Chicken Meatballs $11.99
Paleo Salsa Verde Chicken $11.99

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Monday, February 13, 2017

Workout: Complete as many rounds as possible in 30 minutes of:

800m Run

25 Dumbbell Thrusters (35, 20)

400m Farmers carry (35, 20)

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Coffee & Kilos — The Athletic Benefits Of Caffeine

As many of you may already know, we keep a Nespresso machine in our den area at the gym. We keep an assortment of flavors on hand that are as varied and intense as our programming. So for all you caffeine connoisseurs out there, keep an eye out for a new flavor we’ll be receiving soon – a limited edition three-year old (2014) 100% Arabica bean, sourced from the Columbian Highlands. And why pray-tell would we be sharing this with you? Well because Seattle is essentially the coffee capital of the world… and the coffee in question is really that damn good! It’s also worth noting that caffeine has been shown to improve upon athletic performance, while also helping speed recovery. And while this may in fact be somewhat common knowledge, a lesser known fact is ‘how’ exactly caffeine works in the first place.

Throughout the day, neurons are firing in your body, which leads to the build-up of a neuro-chemical called adenosine (a neuro-modulator that plays a role in promoting sleep and suppressing arousal). As such, your nervous system uses special receptors to monitor your body’s adenosine levels. As the day wears on, more and more adenosine passes through those receptors — and it makes you sleepy. It’s one of the reasons you get tired at night. Caffeine is believed to work by blocking adenosine receptors in the brain. This reduces the ability of adenosine to bind to the receptors, thus helping to keep you from getting tired.

But that’s not where coffee’s kick comes from. Adenosine has a calming effect because it slows the activity of nerve cells, whereas caffeine speeds up the activity of cells. Nerve cells that are stimulated by caffeine release the hormone epinephrine (adrenaline), which increases heart rate, blood pressure, and blood flow to muscles, decreases blood flow to the skin and organs, and causes the liver to release glucose.

Glucose (a type of sugar in the body) is the principal fuel for muscles, and exhaustion occurs when it is in short supply. A secondary fuel however, which is much more abundantly found in the body, is stored fat. As long as there is still glucose available, working muscles can utilize fat as energy instead. This delays the depletion of glucose and allows for a prolongation of exercise. Blood glucose is therefore held in reserve, and is made available for use as energy during the later stages of exercise, thus increasing endurance levels and delaying the onset of fatigue. In addition, because caffeine promotes the use of stored fat for energy rather than glucose, you’ll also benefit from increased fat burning (Win! Win!).

Caffeine has also been shown to reduce muscle soreness. Remember how caffeine blocks adenosine receptors, which helps us to feel more energized? Well, as it turns out, adenosine is also released by the body in response to inflammation, such as the type that occurs in our muscles after a grueling workout (which is to say the likely reason why you feel so tired on days when you are most sore). So if caffeine is acting to block adenosine, then not only are we going to feel more alert, we’re going to feel less sore on rest days, too!

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Saturday, February 11, 2017


Revised Hours for Saturday, February 11

In observance of the CrossFit Weightlifting Seminar we will be hosting this weekend, we will be canceling our regular schedule of classes on Saturday morning. We will instead be hosting open gym hours from 6:00pm-7:30pm, and after some last minute schedule adjustments, Coach Lincoln will, once again, be on-hand to coach Olympic Lifting from 6:00pm-7:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics. Please be sure to register in advance, per usual.

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Friday, February 10, 2017

Workout: Push Jerk: 3-3-3-3-3

Accessory: 3 Rounds:
25 Bent-Over Dumbbell Flys
25 Dumbbell Windmills (on incline bench)


Toes-in vs. Toes-out ???

There’s a lot of controversy in the fitness world today when it comes to recommended foot-position during the squat. Some experts say your feet should be straightforward all the time. Others advocate the toes should turn out at an angle. So who’s correct?

This is actually a trick question. The answer is both.

In order to squat to full depth with the toes straightforward, an athlete must have adequate ankle and hip mobility and sufficient pelvic/core control. They must also have acceptable coordination and balance. This should be possible for MOST OF US with a bodyweight squat. However, there will always be a few individuals who are simply unable to get into a deep squat position due to abnormal anatomical reasons. Some people are born with genetic abnormalities.

That being said, most athletes should be able to reach ass-to-grass with a bodyweight squat.

However when we pick up a barbell, we now want to maximize our current capabilities -and turning our toes out slightly can allow some of us to hit better positions (key word here is slight -five to seven degrees off center). When our hips externally rotate, the adductor muscles on the inside of our legs are lengthened. As we squat these muscles are put in a better position to produce force. This simply means the adductors are turned on and recruited to a greater degree during the squat when your toes are turned out slightly. The adductor magnus specifically has been shown to help produce hip extension (the action of standing up from a squat). More help from the adductors means a stronger and more efficient way to move the barbell vertically.

In the end, it’s all about perfecting your bodyweight squat with toes relatively straight forward & then finding the best stance for YOUR BODY during a barbell-driven squat. Doing so will allow you to hit the best positions and move the biggest weights possible. Also, femur-length will play a role in your squat; longer-femur individuals traditionally take a wider stance, regardless of toe-angle. In the end, find what works safest and best for you; there is no one-size-fits-all to squatting!

You can read more here about all things squatting.

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Thursday, February 9, 2017

Workout: Three rounds for time of:

15 Dumbbell Overhead Squat, Right Arm (55, 35)

15 Dumbbell Overhead Squat, Left Arm (55, 35)

15 GHD Sit-Ups


Get A Grip On Your 2017 Goals! gifted us with a 120-page PR book, the 2017 Goals and Records Journal! A place to put all those golden moments, the ones you’ve worked so hard for. Now you can keep them all in one place to help monitor your progress as you keep hitting and smashing  PR’s! ‘Cause records were meant to be broken… So grab one and start smashing!

What’s inside:

  • 2017 Goal Mapping with Quarterly Benchmarks in seven categories: self improvement, financial, business, family, community, fitness, and pay it forward
  • A year of Highlights and Lowlights
  • PR (broken into a 12 month grid for: Row, Swim, Cycle, Run, Oly Comp Lifts, Snatch Exercises, Clean Exercises, Jerk Exercises, Powerlifting Comp Lifts, Additional Lifts, Bodyweight/Gymnastic Movements
  • Workout ideas for at the gym and on the go with score recording for those appropriate in the following categories: Girl Workouts, Park Workouts, EMOMs, Partner Workouts, Hotel Gyms, Run Workouts, Pullup Bar Only, Other house favorite workouts, Swim Workouts, Airbike & Row Workouts, Run Interval training workouts

Oh, and did we mention we’re giving them away for FREE! No, this isn’t a typo… FREE!

While supplies last (150 year-old grip-strengthener not included).

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Wednesday, February 8, 2017

Workout: Row 10x 250m

Rest as needed between sets.

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Taking Hump-Day To A Whole New Level

Doggy Daycare note to Owners:

Please make sure your pups are kept leashed to either the tall stairway closest to the restrooms or as shown here tied to the GHD apparatus (only if kept quiet and well-behaved). Also, considering the recent increase in CFBT puppy adoptions, please also feel free to leash your canine to a kettlebell at the front of the gym… or the dry-erase board at the rear of the gym if and only if the stairwell and/or GHD are already occupied. Leashing said canine anywhere else in the gym will not be allowed (and absolutely no pets are to be allowed in the den unless said pet can fit inside a shoebox). Additionally, pets are only allowed to be off-leash when class is no longer in session.

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Tuesday, February 7, 2017

Workout: Workout 15.3:

Complete as many rounds and reps as possible in 14 minutes of:

7 Muscle-Ups

50 Wall-Ball Shots

100 Double-Unders

*******Men use 20-lb. ball to 10 feet
*******Women use 14-lb. ball to 9 feet


Movement Screenings with Arrow Physical Therapy

Sarah Haran of Arrow Physical Therapy will be returning to CrossFit Belltown this evening (Tues. Feb. 7). She’ll be doing 20-minute screenings starting at 5:00pm and going until 8:00pm. While she is currently booked up, you can email to reserve a space on the waitlist, should another athlete cancel.

For more info on Sarah and her practice, check her out on instagram @arrowptseattle or visit Arrow’s website here.

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Monday, February 6, 2017

Workout: Deadlift: 5-5-5-5-5

Accessory: 10 rounds: :30 On / :30 Off Heavy Farmers Carry


Happy Monday

‘Nothing is deeper than love. Except my squat. My squat is deeper than any human emotion.’

~ Kelly A.

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Saturday, February 4, 2017


Revised Hours For Saturday, February 4

In observance of the CrossFit Level 2 Seminar we will be hosting this weekend, we will be canceling our regular schedule of classes on Saturday morning. We will instead be hosting open gym hours from 6:00pm-7:30pm, and Coach Lincoln will be onhand to coach Olympic Lifting from 6:00pm-7:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics. Please be sure to register in advance, per usual.

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Friday, February 3, 2017

Workout: 4 Rounds For Time Of:

Row 250m

10 Overhead Squats (155, 105)

Accessory: 150 Seated Banded Hamstring Curls


The Role Of A Coach

“Your impact as a coach: YOU are the decisive element in the gym, on the field, or in the yard. It is your personal approach that creates the climate. It is your daily mood that makes the weather. As a coach, you possess tremendous power to make an athlete’s life miserable or joyous. You can be the tool of fortune or an instrument of inspiration. You can humiliate or humor, hurt or heal. In all situations, it is your response that decides whether a crisis will be escalated or de-escalated and an athlete humanized or dehumanized.”

~Lincoln B., CrossFit Belltown Olympic Lifting Coach and all-around badass.

You can catch Lincoln every Thursday evening at 7:30pm or most Saturday’s at 11:30am.

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