Author Archives: Nadia Shatila

Tuesday, August 18, 2015

Workout: For Time:
50 Snatches (135,95)

Time Cap: 15 minutes

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Fast Is Fine, But Accuracy Is Everything

CrossFit recognizes that in order to be considered a well-rounded athlete, one must first master the ten physical skills: Cardiorespiratory Endurance / Stamina  / Strength / Flexibility / Power / Speed / Coordination /  Accuracy / Agility / Balance.

More often than not, we frequently judge our Fitness by the time or weight listed on the whiteboard without even realizing how crucial each of these skills is in determining our overall Fitness.

I’m sure we’ve all heard the old adage “You’re only as strong as your weakest link”. Well time and time again, ACCURACY is usually the most overlooked. And admittedly so, it’s not as readily apparent or as sexy as its more familiar brethren such as Power or Speed, but that doesn’t make it any less important.

That said, we need to be pushing ourselves each workout to perform to the best of our ability across ALL physical domains. We should always be judging ourselves on how we performed throughout every rep of every workout -asking ourselves questions like “Did I accurately receive the bar on my clean…”, “If I didn’t, how much more weight would I have lifted if I had…”, “Did each of my wall-balls accurately hit their mark…” and “If they didn’t, why?”

So what’s the bottom line? Accuracy is synonymous with being able to demonstrate good technique. Thus, if we improve our technique, we make it easier to improve not only our accuracy, but all ten general physical skills. Hooray for Accuracy… Or shall we say Technique!

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Monday, August 17, 2015

Workout: Back Squat: 10-10-10-10-10 reps

Accessory: 3×15 Weighted Sit-ups

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Remember: We Do This For Fun

We all in some way, shape or form want to lift the most weight or be the first person to finish a workout in the gym, but we must remember to have fun along the way.  

We all drop the ball sometimes, but we will get a lot further in life if we pick it back up and keep going rather than stare at it and contemplate how we became such a failure.

So… Have fun, kick ass, fall flat on your face (or butt)… BUT get up and keep going. 

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Saturday, August 14, 2015

Workout:  “Triangle Couplet”
15-10-6 reps for time of:
Thrusters (165,115)
Bar muscle-ups

Accessory: 3×10 GHD Sit-ups

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2015 CrossFit Games Highlights


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Friday, August 14, 2015

Workout: “Nancy”
5 Rounds for time of:
400 meter Run
15 Overhead Squat (95,65)

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CrossFit -Protecting Health & Fitness

Coca-Cola, the world’s largest producer of sugary beverages, is backing a new “science-based” solution to the obesity crisis: To maintain a healthy weight, get more exercise and worry less about cutting calories.

The beverage giant has teamed up with influential scientists who are advancing this message in medical journals, at conferences and through social media. To help the scientists get the word out, Coke has provided financial and logistical support to a new nonprofit organization called the Global Energy Balance Network, which promotes the argument that weight-conscious Americans are overly fixated on how much they eat and drink while not paying enough attention to exercise.

Greg Glassman, CrossFit Founder & CEO is making it his mission to pull the curtain back on the Global Energy Balance Network and reveal the truth that Big Soda has no place in Health & Fitness.

Click here to hear Glassman giving s brief sound-bite on the topic.



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Thursday, August 13, 2015

Workout: For time:
100 Kettlebell Swings (55,35)
Every minute on the minute perform 3 Muscle-ups

Time Cap: 17 minutes

Accessory: 3×12 Barbell Goodmornings

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The Lion’s Den

This just in… CrossFit Belltown does Happy Hour! Whether it be post-workout or just stopping by the gym to cheer on your fellow athletes,  we’ve got quite the collection of libations and literature to put the perfect punctuation on your day.
CrossFit Belltown has one of the largest and oldest private reading collections of Physical Culture in the great state of Washington. So pour yourself a drink, grab a book, and raise your glass to the good life. We also have darts… And who doesn’t like darts.

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Wednesday, August 12, 2015

Run 1 mile
200 Double Unders
1,000 meter Row

Accessory: 10 minutes of stretching

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This Really Happened

So many questions  -Which end is up? Was it photoshopped? Do we really have this many color-options of tank top? You’ll just have to ask Sylvia H to find out.

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Tuesday, August 11, 2015

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

Accessory: Accumulate 30 Strict Pull-ups

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There Can Be Only One

CrossFit Belltown is proud to have been voted the Sexiest CrossFit  affiliate out of more than 13,000 other CrossFit Gyms, worldwide.

Click here to read the article and to find out who else made the list.

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Monday, August 10, 2015

Workout: Complete as many rounds as possible in fifteen minutes of:
10 Burpees
15 Toe To Bar
20 Wall Ball (20, 14)


“Can’t Stop! Wont Stop!”

 In typical Weekend Warrior fashion, CFBT’s very own Team Ultimate Victory Forever threw down the gauntlet this past Saturday and put their fitness to the test -trekking across an eight-plus mile stretch of grueling and rugged terrain, littered with more than 25 obstacles. We’re of course referring to the Seattle Reebok Spartan Race that was held on Meadow Wood Ranch in Snohomish WA this weekend. And perhaps the best part of the entire race was it’s hashtag (#WhyiRace), where each participant was asked to reflect on what makes them Spartan strong. And it was Agustin who
summed it up best with probably the worlds first Spartan Haiku:
Conquered unsurmountable heights,
with teammates help.
I ask for water.
(Photo above, from left to right: ‘Topher T., Derek F., Kelly A., Daisy M., Madison F., Agustin V.)
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Saturday, August 8, 2015

Workout: “Karen”
150 Wall Balls for time (20,14)

Time Cap: 15 minutes


“Waiting Is The Hardest Part”

A handful of athletes eagerly awaiting their fate in last Monday’s Bootcamp class.

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Friday, August 7, 2015

Lift: 10 minutes to work up to a heavy single Power Snatch.

Workout: “Isabel”
30 Snatches for time (135,95)

Time Cap: 7 minutes


“She Said Yes”

Congratulations to Max and Madison! We wish you both the best.

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