Author Archives: Nadia Shatila

Saturday, March 21, 2015

Workout: 15.4

As Many Reps As Possible In 8 minutes of:

3 Handstand push-ups
3 Cleans (185,125)
6 Handstand push-ups
3 Cleans (185,125)
9 Handstand push-ups
3 Cleans (185,125)
12 Handstand push-ups
6 Cleans (185,125)
15 Handstand push-ups
6 Cleans (185,125)
18 Handstand push-ups
6 Cleans (185,125)
21 Handstand push-ups
9 Cleans (185,125)
Etc., following same pattern

15.4 wod post

You’re Not Alone!

Think The CrossFit Open is tough this year? Well if the answer is “Yes”, you can bet there are 272,666 others who feel the exact same way.

15.4 Tips & Advice

The good news for everyone is that 8 minutes is significantly shorter than 14 minutes, right? Once again, the primary dividing line between ‘Rx’ and ‘Scaled’ will be the gymnastic movement handstand pushup. However first please make sure you have strict handstand pushups before you decide to go Rx’d! When you fatigue, it is much harder to control your bodyweight on the decent. Our spines and skulls are pretty important, so make sure to be mindful of your current ability level; make sure to check your ego before you go crashing to your head every rep just to achieve that Rx by your name. No rep is worth a neck injury. Also consider scaling the workout if you do not have a heavy(ish) power/squat clean; 185lbs is A LOT of weight for the recreational CrossFitter.

Mental Approach ~ Keep in mind that rep schemes, strategies and rest intervals can quickly fall by the wayside once muscle failure kicks in, as is sure to be the case in the handstand pushups. Your mental battle will then become managing you “failure” and keeping your head in the game in a positive way. Priority number one is to stay focused and remind yourself that failed reps were likely to happen. A mantra of “one rep at a time… no worries” will surely keep you going. For most of you who end up struggling to get past the very early rounds, it is likely that CrossFit competition is not your lift’s work and this is simply an opportunity to test yourself physically and mentally. Have fun with it!

Warm-up ~ 5-10 minutes of light air dyne, rowing or jogging… followed by a ton of shoulder circles, kip swings and pass thru’s with a dowel… followed by working your way into a 1min handstand hold to start firing muscle stability reactions and getting comfortable with being inverted… followed by some light cleans… followed by 1-2 rounds of the workout with your working weight at race pace to get your body primed for the shock an 8 minute metcon can have on the body.

Tricks & TipsHandStand Push-up ~ Make sure you focus on the leg drive from the beginning, as the efficiency of the kip will garner you more reps without overly relying on the shoulder as the primary means of elevating your body, north. Be aware of your hand width and distance from the wall (the wider your make your hands and further away you are from the wall, the harder it will be to achieve the standard of heels above your given target-line). Also be aware that you are not pointing your toes up toward the ceiling, as this will make it difficult to achieve heels above your given target-line at the top of each rep (it would be smart to keep ankles flexed; reach toes toward floor). Power Clean ~ One word: Singles! Do these reps in singles for all RX’d athletes, especially if this is a load that you can only lift by squat cleaning it. Still, work quickly here. The faster you can get through the cleans, the more you can spread out the HSPU’s.

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Friday, March 20, 2015

Workout: 4 Rounds for time:
500 meter Row
400 meter Run

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CFBT On The Podium!

Congratulations to Rodrigo Lode for taking Silver at The Capitol City Championships in Olympia last Saturday with none other than resident Oly expert Lincoln Brigham at his side. Rodrigo competed as a Masters Athlete in only his second Oly meet since only having started lifting a few short years ago. Rodrigo matched his all-time personal record in both the Snatch and Clean & Jerk; 74kg and 61kg respectively. Incidentally, Rodrigo was called on an error going into his third and final Clean & Jerk. As such, he ended the day with a 70kg lift. All in all, a stellar performance. Keep in mind, Rodrigo came to us as a distance runner. Now he’s breaking all types of records, both inside and outside the gym. CrossFit… it really does work! Be sure to keep an eye out for Rodrigo as he competes again in June at Trident Athletics. Or maybe even compete alongside him. Ask a CFBT trainer for details.

 

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Thursday, March 19, 2015

Workout: 1-1-1-1-1 sets of:

1 Snatch Balance + 2 Overhead Squats

Accessory: Accumulate 30 Strict Toe To Bar

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When World Upside Down, Chin Up!

Just think how amazing it would be if we could even do a tenth of what we do right-side up, upside down.

Tuesday nights at 730p with Brian Lee is your opportunity to take that first step.

(Brian has been teaching Gymnastics at  CFBT since 2012)

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Wednesday, March 18, 2015

Workout: “Diane”
21-15-9
Deadlift (225, 155)
Handstand Push-ups

Accessory: Spend 15 minutes working on skills and drills.

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G.O.A.L.S

Got goals? If not, ask yourself if what you’re doing today is getting you any closer to where you want to be tomorrow. And if that means putting a pull-up bar in your apartment, well then so be it. In the case of Sylvia H. – Where there’s a will, there’s a way. Her pull-up game is absolutely on point!

So what steps can we be taking to achieve our goals?
STEP 1: Write it down (we have a Goal Board in the gym for this very purpose).
STEP 2: Do one thing every day that will get you closer to your goal(s).
STEP 3: Check in with your coach to ensure you’re on the right track.
STEP 4: Work hard. Gains ain’t easy.

 

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Tuesday, March 17, 2015

Workout: “Meg”

For Time:
10 Burpees
20 Pull-ups
30 Box Jumps (24/20)
40 Dumbell Power Clean and Jerks, (35,20)
50 Squats
40 Dumbell Power Clean and Jerks (35,20)
30 Box Jumps (24/20)
20 Pull-ups
10 Burpees

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Happy Birthday, Meg!

Happiest of Birthdays to one helluva Trainer, athlete and dearest of friends ~ Meg Herscher. This is Meg’s seventh year representing CrossFit Belltown; nearly five of  those years have been spent as a trainer apart from her career outside the gym. This workout is a tad grueling; a true testament to the commitment she’s devoted to always striving to be the best possible version of herself that she can be. May this workout allow all of us to better ourselves as it’s allowed Meg to grow into a phenomenal Trainer, athlete and friend.

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Monday, March 16, 2015

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

Accessory: Accumulate 2 minutes in an L-Sit

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The F-Bomb Heard ‘Round The World!       

In the now-infamous words of Deke Turner…. “F**********CK!!!”,  the third week of the 2015 CrossFit Games has drawn to a close.  Yes, weaknesses were exposed; the reality that our journey to better than yesterday will forever be a long one. However still there was something far more powerful present in the day; an unyielding, unrelenting desire to be irrevicably transformed by the power of ‘a single rep’. And whether that rep took place on the rings or on the ground, we all walked away stronger, faster and more wise to how and where we can grow as we continue in our journey to be better than yesterday. That is, after all, the CrossFit Belltown way.

 

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Saturday, March 14, 2015

Workout:

As many rounds and repetitions as possible in 14-minutes of:
7 Muscle-ups
50 Wall Balls (M 20-lb. ball to 10′, F 14-lb. ball to 9′)
100 Double-unders

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One Does Not Simply DO a Muscle-up!

We all knew this would happen. Whether you’re still relatively new to CrossFit and haven’t had the time to further develop your ring skills ~or~ you just haven’t cared enough to commit it to your Fitness arsenal, most recreational CrossFitters find the muscle up quite challenging if not impossible. For some of us, we’re ready to show off our practice and training in being able to get atop the rings. For others, not so much. In either case, this is not the End of Days if you’re still hoping for a CrossFit miracle.

So what to do? Or more specifically, what workout option should you choose (i.e., Rx vs. Scaled) if you are really really really really close to getting your first muscle up and still wishing to do everything you can to compete as an Rx’d athlete? We say, GO FOR IT! A score of ‘1’ (muscle up) as an Rx athlete will carry more weight in the rankings regardless of how far you get as a scaled athlete. And a lot can happen in 14 minutes with the right attitude. However should you receive a ‘0’ as a Rx’d athlete for the workout, you also have the option of enrolling in a later heat so at least you are posting a score (as a scaled athlete). Keep in mind you CAN go back and forth between scaled and Rx’d workouts during the Open, just know the scaled workouts will always score lower than the Rx workouts… but a score in the Scaled division is better than no score at all!

So let’s get out there and make the impossible, POSSIBLE.

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Friday, March 12, 2015

Workout: Three rounds for time of:
400 meter Run
10 Burpee Box Jump Overs (24,20)
20 Toe to Bar

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Practice Doesn’t Make Perfect. Perfect Practice Makes Perfect!

Wednesday’s 530p class, working on  clean & jerk technique. Reinforcing proper movement patterns with light weight is absolutely one of the very best ways to engrain the neurological components ultimately required to move larger loads without leaking efficiency or compromising form. The clean & jerk demands speed through the hip and a stable midline; each a cornerstone for exerting force on an external object, regardless of how much it weighs.

Each time we review the movements in class with a dowel, challenge yourself to move as though you are lifting your 1 rep max. That level of focus to hit proper positions with dowel-work will pay off in huge dividends when moving on to a heavier load.

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Thursday, March 12, 2015

Workout: Deadlift 5-5-5-5-5 reps

Accessory: Accumulate 3 minutes in a weighted Plank hold

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The Good Fight

For several years, CrossFit Founder and CEO Greg Glassman and his legal team have been fighting a battle with the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM), organizations that present themselves as the foremost authorities on strength and conditioning. Overall, CrossFit is working to demonstrate that these organizations are unfit to lead the fitness industry. CrossFit HQ staff member Russell Berger has worked closely with Glassman throughout. Here, Berger gives an overview and a history of the legal battles CrossFit has endured in  recent years. 

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Wednesday, March 11, 2015

Workout: 30 Rounds for time of:
1 Clean and Jerk (135,95)
1 Muscle-up

Time Cap: 30 minutes

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Getting Better at the Muscle-up, with Russell Berger

In this video, CrossFit HQ Staff Member, Russell Berger explains a few ways to drill the muscle-up transition on the low rings.

When performing transitions as a scale for the muscle-up it is critical that you hit all of the following positions.  The muscle-up requires both strength and technique!  If you find yourself with 20 pull-ups and 20 dips you have all the “strength” to do a muscle-up, however you are lacking the neurological skills to allow you to productively apply force.  You can only develop neurological skills by practicing, so working the transitions correctly will help.  Below is a 4 step process that will guide you through the transition of the muscle-up.

Position 1: Below the rings. This is your starting point; you should be practicing this position with the false grip! Feet under the rings, and looking up at the ceiling.

Position 2: To the Rings. Using your legs, pull your body TO the rings, ideally the rings are pulled to the sternum and kept close together.

Position 3: Through the rings.  This is where you transition your gaze from the celling to the floor; you can think of doing a sit-up.  The rings should trace your chest, and the finish position is the bottom of the dip with shoulders and biceps touching the rings.

Position 4: On Top of the Rings: Now you can press yourself out of the dip.  If you do not have the strength yet to perform a ring dip, but you have demonstrated stability on top of the rings, you can jump to support from Position 3.

It is very common for people to skip Position 3, meaning they jump from below the rings to on-top of the rings, without actually completing the transition.  Unfortunately, bypassing this position will not help you develop the neurological skills required to eventually get that muscle-up.

So remember, Below, To, then and only then… Through the rings!

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