Author Archives: Nadia Shatila

Monday, Septemeber 8, 2014

Workout: Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Time Cap: 17 minutes

Accessory: Accumulate 50 Pistols


Deadlift standoff with Gretchen and Jason

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Saturday, September 6, 2014

Workout: Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2 reps

Accessory: 1,000m Row at 70% effort




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Friday, September 5, 2014

Workout: 21-18-15-12-9 reps rounds of:
Power snatch (115,75)
Wallball shots (20,14)
Knees to elbows


Drew taking his work outside


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Thursday, September 4, 2014


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Accessory: Accumulate 3 minutes in a Handstand hold


Penny loves Squat Day!!

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Wednesday, September 3, 2014

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×12 Barbell Goodmornings


Jon W. holding strong in

a banded plank


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Member Spotlight: Alex Salerno

alex s

Name: Alexander Salerno

DOB: 8-16-85

Occupation: Product Planner at K2 Sports.

CrossFitting Since: August 2013

 First Memorable CrossFit Experience: The first WOD I completed out of basics was The Filthy Fifty. I slowly chipped away at the 500 reps but by the time I got to the burpees I stopped and just stood there looking at the ground. I couldn’t move and I did not know how I was going to finish the last hundred reps. I was the last one working by this point and everyone kept encouraging me to keep going. Then a few of the people that had just completed the workout came up and started doing burpees with me to help keep me moving, and eventually I finished The Filthy Fifty. That was an awesome and very welcoming introduction to Crossfit Belltown.

Favorite WOD: The Hero WOD McGhee was a recent WOD, and it was the first Hero WOD I have completed as prescribed.

Favorite Lift: The DeadLift

Least Favorite WOD: I thought about this question for a long time and could not come up with a least favorite WOD. If I sucsessfully complete a WOD as perscribed, the time and energy I have put in has paid off and the effort has been positively reinfoced. If I can’t complete a WOD as perscribed it motivates me to keep pushing and to work harder. So I enjoy all of them for different reasons.

Favorite CrossFit Moment: The Crossfit Open was a great experience and one of my favorites. All of the individual competition spaces marked and taped off, and all of the coaches judging each heat. The energy in the gym and the atmosphere was amazing. During the open I set several new PRs and I also completed several new movements for the first time. It was a lot of fun and I look forward to the Open next year.


Why You Do CrossFit: I enjoy the variety of Crossfit and the community of people who participate in the sport. Individual Crossfit athletes compete for their own Personal Records while also encouraging the growth of other athletes. Crossfit Belltown excels at attention to detail and providing people with the knowledge and environment to reach any desired fitness goal. Crossfit and Crossfit Belltown have played a huge part in my life over the past year. I moved to Washington just over a year ago and I found Crossfit Belltown shortly after the move. Over the past year I’ve made great gains in fitness and have also made a lot of great friends. I am very thankful to be apart of the Crossfit Belltown community.

Favorite Cheat Meal: Pizza and Beer.

CrossFit Secret: Keep moving. Even if you slow down, just keep moving.

What Do You Do On Rest Days: I like to go to the beach, barbecue, or just hang out and watch movies.

What Can’t You Live Without: Family, friends, and music.

Favorite Vacation Spot: Higgins Lake in Michigan.


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Tuesday, September 2, 2014

Workout: Five rounds for time of:
Row 500 meters
7 Thrusters (135,95)

Accessory: Accumulate 3 minute Banded Plank Hold



Awesome handstands on a box

by Mr. Abuna.

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Saturday, August 30, 2014

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell Swings (55,35)
12 Pull-ups

Time Cap: 17 minutes

Accessory: Tabata Hollow Hold, alternating with Tabata Superman Hold, total of 16 rounds.


Yoga with Sabrena.

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Friday, August 29, 2014

Workout: “Jackie”

1000 meter row
50 Thrusters (45)
30 pull-ups

Time Cap: 14 minutes

Accessory: Spend 10 minutes working on a weakness or mobility


CrossFit Belltown at the

Seattle Mariners Baseball Game!


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Labor Day Schedule Changes

Monday, September 1, 2014

There will be a 10:30am and 12pm class only.

Please register for class as normal.

(Basics and BootCamp Members are welcome to attend!)



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