Author Archives: Nadia Shatila

Friday, February 20, 2015

Workout: 
50 Overhead Squats (45,35)
100 Abmat sit-ups
25 Overhead Squats (115,75)
50 Toes-to-bar
10 Overhead Squats (155,105)
20 GHD sit-ups

Accessory: 1,000m Row at 70% Effort

image1 (7)Prove Your Fitness!

The CrossFit Games are the world’s premiere test to find the Fittest man & woman on Earth. The season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who has a heartbeat can sign up and join in the first stage of the CrossFit Games season. This year’s Open kicks off on February 26th. Last year more than 209,000 individuals registered worldwide. Suffice to say, this is your one opportunity to test your Fitness against nearly every other CrossFit athlete on planet Earth. Now c’mon, aren’t you just a little curious?!?

Here’s a brief video reel of The Games from start of finish. If you look closely, you may catch a glimpse of a certain CFBT Coach in a certain scene giving it all she’s got!

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Thursday, February 19, 2015

Workout: Deadlift: 10-10-10-10-10 reps

FullSizeRender (8)As Iron Sharpens Iron, So Can One Person Sharpen Another!

Congratulations to CFBT couples Max & Madison (Team ‘M&M’), Christopher & Daisy (Team ‘The Others’) and Derek & Katie (Team ‘Fonz’) for pairing up and competing at last Sunday’s Acuo CrossFit’s IRON OPEN. Each team landed a strong final placing; securing a 9th, 11th & 15th place finish amongst 18 other capable teams.

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Wednesday, February 18, 2015

Workout: Complete as many rounds as possible in 12 minutes of:
50 Double Unders
15 Burpee
3 Rope Climbs

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

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Runners To Your Mark… Get Set… GO!

We will be hosting only one class this Saturday February 21st and that class will take place at 930am at Queen Anne Bowl PlayField (2806 3rd Ave West). All other classes are cancelled (The gym will be closed, as we are hosting a CrossFit Level 2 Seminar).

NOTE:
All athletes, including Bootcamp & CrossFit Basic, are welcome to attend. However please still be sure to register (for class) online.

3…2…1…GO!

 

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Prove Your Fitness

games

The 2015 CrossFit Games Open season is once again upon us. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive; a ‘Scaled’ version of the workouts will make its debut this year. The first Open workout will be released on Thursday, Feb. 26th. As in previous years, the Open will be a five-week competition with one new workout released each week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site in real time. Score submissions will be due by 4pm Pacific Standard Time on the following Monday to allow us sufficient time to validate all scores.

NOTE: There are no exceptions to the deadline listed above in submitting scores. NONE WHATSOEVER.  

Should you wish to participate in the 2015 worldwide CrossFit Open, you must first register online by going to the CrossFit Games site at http://games.crossfit.com/ no later than Thursday February 26th, 5pm PST. Once registered, you will be asked to create an online athlete profile that you can in turn have linked to our gym; ‘CrossFit Belltown’ is our Team name.

Please see below for a schedule of the five events, each to be hosted at CrossFit Belltown.

WEEK/WOD#1 Saturday Feb 28 (9:30a-12:30p)

WEEK/WOD#2 Saturday March 7 (9:30a-12:30p)

WEEK/WOD#3 Saturday March 14 (9:30a-12:30p)

WEEK/WOD#4 Saturday March 21 (9:30a-12:30p)

WEEK/WOD#5 Friday March 27 (4:30p-7:30p)

You must register for a heat time (to be paired with a judge) in order to take part in each of the five workouts. Registering for a heat time can either be done in person (a heat-sheet will be posted in the gym locker area) or via email (info@crossfitbelltown.com). An in-passing verbal conversation or social media outreach will not be recognized as a legitimate means of arranging a heat time for any of the five events. ADDITIONALLY, ANY COMPETITOR EXPECTING TO HAVE HIS/HER WORKOUT JUDGED WITHOUT HAVING PRIORLY REGISTERED FOR A HEAT TIME WILL BE ASKED TO DO THE WORKOUT LAST.

Note: Any competitor wishing to not have a judge will have his/her score(s) removed from competition.

A heat-sheet will be located at the gym front desk every Thursday evening at 630pm following the release of each workout. The first heat-sheet will be posted Thursday Feb 26th at 6:30pm.

Should you need to make alternative arrangements to have your workout(s) judged outside of the days/times listed above, each request will be evaluated on a case-by-case basis. Please keep in mind that not all requests may be granted.

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Tuesday, February 17, 2015

Workout: 3 Rounds for time of:
10 Clean and Jerks (135,95)
5 Muscle-ups

Accessory: Group Stretching

 

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Feed Your Fitness!

We invite you to join us tonight for a Sample Tasting of the PROGENEX ‘Recovery’ flavors. So whether you want to WOD hard, sleep well or recover strong; this is your opportunity to find out how it works.

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Monday, February 16, 2015

Workout: 
Front Squat: 5-5-5-5-5 reps

Accessory: 
3×15 Hip Extensions
3×15 Hollow Rocks

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Big Thanks!

A  huge Thank You to all our athletes for making it a point to register for classes. First and foremost, our coaches are here to give you the best & safest workout as possible; you’ve all done a great job of continuing to make that possible.

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Saturday, February 14, 2015

Workout: COE
10 rounds for time of:
10 Thrusters (95,65)
10 Ring push-ups

Time Cap: 30 minutes

Accessory: 3×12 Banded Pull-aparts

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We Heart Muscles & Fitness

Happy Valentines Day to all our CFBT athletes, family & friends.

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Friday, February 13, 2015

Workout: 
High Hang Snatch
Above the Knee Snatch
Snatch

1-1-1-1-1-1-1 reps

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 Lift More! Build More! Burn More!

Please join us Tuesday evening February 17th. Progenex will be here handing out samples & discussing their full product line. Find out why not all proteins are created equal when it comes to building more muscle or resetting the “Go” signal to help keep you coming back for more!

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Thursday, February 12, 2015

Workout: 
Push Press
Push Jerk
Split Jerk

1-1-1-1-1-1-1 reps

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Abs tight! Butt tight!

Tony U. demonstrating proper positioning at the top of a deadlift in Tuesday’s epic deadlift saga; shoulders stacked over hips, standing tall, being mindful to not bend any further backwards once his hips have opened.

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Wednesday, February 11, 2015

Workout: 4 rounds, each for time, of:
20 Chest-to-bar pull-ups
30 Wall-ball shots (20,14)
40 Push-ups

Rest precisely 3 minutes between each round.

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All Hands on Deck!

Congratulations to Madison! She was the first to correctly guess the number of athletes we had banded on the pull-up rig at this past Saturday’s Mobility Seminar; 40!

(Photo: taken Jan 31st while competing alongside her Significant Other at a local CrossFit ‘couples’ competition)

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