Author Archives: Nadia Shatila

Tuesday, January 26, 2016

Workout: Four rounds for time of:

10 Hang Power Snatch (95, 65)

15 Pull-ups

Accessory: Accumulate 50 Band Face Pulls

It’s Not The Load that Breaks You Down

It’s The Way You Carry It

Great job to everyone that overcame the tempo/pause squats, yesterday. Spending ten seconds under tension isn’t ever easy, but the dividends it pays will help you tremendously in getting much much stronger than just throwing a bunch of weight on the bar and trying to squat it.

(Shown above, Davey B. warms up his legs as Deke counts out a 5-second descent and 5-second bottomed out pause for Davey’s first rep)


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Monday, January 25, 2016

Workout: Back Squat: 2-2-2-2-2-2-2 reps (5 second descent and 5 second pause at the bottom of first rep)

Accessory: 3×20 Kettlebell Sumo Box Deadlift

Squat deep.

Squat often.

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Saturday, January 23, 2016

Workout: CrossFit Open 15.3

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

7 Muscle-Ups

50 Wall Ball Shots (20,14)

100 Double-Unders

Got Game?

Meet, Pete. Pete began his CrossFit Journey nearly one year ago to the day. Pete used to play basketball for hours on end, all throughout high school and college.

Eventually Pete  stopped working out; replacing the occasional pickup game with takeout and more time spent on the couch. In nearly no time at all, Pete quickly realized that he had gotten heavy…  300lbs heavy. This was 2010.

Pete then began to dabble in dieting, interspersed with occasional bouts of ‘cardio’ and lifting weights, however nothing seemed to keep the weight off. Pete managed to lose 50lbs or so, however quickly gained the weight back again; his bodyweight yo-yoing up and down for years on end. Something had to change.

Fast forward to Jan 2015 — Pete walked into CrossFit Belltown, changed his eating habits, dialed up the intensity in his training, and hasn’t looked back. He’s lost 75lbs in just under a year. He’s lean, he’s mean, and perhaps most importantly… He feels ten years younger and can now ball with the best of them again — a tremendous achievement by any standard, and worthy of a lifetime of praise.

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Friday, January 22, 2016

Workout: 21-15-9 reps for time of:

Overhead Squat (115, 75)

GHD Sit-Up

Accessory: Accumulate 30 Handstand Push-Ups

YouTube Preview Image

The Sport-Like Quality of CrossFit

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week, five-workout online competition has accurately ranked the fitness of tens of thousands of competitors, worldwide.

The Games 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, the world over. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. The Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen year-old high school freshmen compete in the Open, as do their 77-year old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. This year’s Open kicks off February 25th, 2016.

We encourage to join our team as we come together in testing our fitness across the five mystery workouts by first registering online at Then, once the 2016 CrossFit Open is officially underway, we will designate either a Friday (evening) or Saturday (morning) to complete each of the five workouts as they are released; one workout at week, for five concurrent weeks.


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Thursday, January 21, 2016

Workout: Hang Clean + Front Squat + Spilt Jerk: 1-1-1-1-1-1-1 reps

Accessory: Accumulate 50 Banded Pull-Thru’s

Welcome Back, Ikaika!

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Wednesday, January 20, 2016

Workout: Complete as many rounds as possible in 10 minutes of:

20 Kettlebell Swings (72, 55)

15 Toes-To-Bar

10 Ring Dips

YouTube Preview Image

What Does a Well-Executed Push Jerk Have to Do With a Kipping Pull-Up?

The answer: Complete and full hip extension!

A kipping pull-up is to a pull-up what the push jerk is to the strict overhead press. In both the kipping pull-up and the push jerk, you’re using the rapid extension of the hip to help with what is normally an upper body movement. And the more power you can create with the hip, the easier the movement becomes — you can lift more weight or perform more reps. Now think about that for a moment. Isn’t that a large part of why we’re all here… to improve our overall work capacity? After all, more work faster is the name of the game.

A true kipping pull-up isn’t just a ‘cheated’ pull-up. It’s actually a very technical movement. Proper execution requires timing, power, and coordination, especially when you’re linking them together. The same thing can be said for the push jerk. A proper push jerk isn’t just a cheated strict press. It’s actually a very precise movement requiring specific body positions as well as a lot of timing – just as the kipping pull-up demands. Each movement requires a fully extended hip to either elevate the barbell, or in this case, to elevate our own bodyweight skyward. Next time you are working the kipping pull-up focus on kicking your feet towards the ground to help open your hips.  You can also practice the floor bridge drill as seen in the video.

So when should you try the kipping pull-up, unassisted? To answer that, let’s go back to the push jerk by comparison. If someone is weak and can’t hold a 45lb barbell (pressed) overhead without wildly flailing about, it’s probably not a good idea to have him/her do push jerks under load. That said, it’s best to hold off on all things kipping until you can perform at least 3 strict pull-ups, performed from a dead-start and with a pause at the top of each rep.  Doesn’t sound like much? Well, try it. Start from a dead hang. Pull yourself up with zero momentum, bring your chin above the bar, hold for two seconds. Lower yourself under control back into a dead hang and repeat. Much tougher than it looks.

It’s not enough to be able to carry your bodyweight through time and space; you must be able to fully control it in all phases of a given movement, just as the push jerk demands.

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Tuesday, January 19, 2016

Workout: Deadlift: 3-3-3-3-3-3-3 (3 second descent each rep)

Accessory: 3×12 Bulgarian Split Squats

Go Big Or Go Home

Congratulations to Daisy May for competing as a non-novice lifter in her very first USAW-sanctioned Olympic Lifting competition this past Sunday at CrossFit IronHorse in Woodinville – with none other than Coach Lincoln at her side. Not only was this Daisy May’s very first time to compete as a non-novice lifter – she also qualified herself for a spot at The National Masters Cup in Savannah, Georgia, this upcoming April. Way to go Daisy May!

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Monday, January 18, 2016

Workout: Three rounds for time of:

20 Dumbbell Hang Clean Thrusters (Clusters) (35, 55)

30 Burpees

CrossFit Belltown’s 12th Man

Longtime CFBT athlete and Seahawks fan, Tom Graff (with wife Tracy), shown above, looking particularly dapper in his vintage CFBT t-shirt yesterday at the Seahawks vs Panthers game in Charlotte, North Carolina.

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Saturday, January 16, 2016

Workout: CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to overhead (115, 75)

10 Deadlift (115, 75)

15 Box jumps, (20, 24)

Smile, it’s just Adult PE!

(Photo credit: Lincoln Brigham)

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Friday, January 15, 2016

Workout: Complete as many rounds as possible in 15 minutes of:

15 chest to bar pull-ups

30 second Ring L-sit hold

Accessory: 10 min stretching

Fuel For Fire Is Back In Stock!

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