Author Archives: Nadia Shatila

Tuesday, May 12, 2015

Workout: Every Minute on the Minute for 20 Minutes of:
Odd: 1 Snatch + 1 Overhead Squat
Even: 5 Bar Muscle-ups

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King of CrossFit

Sharyn Alfonsi of 60 Minutes profiles Greg Glassman (CrossFit Founder & CEO) this past Sunday, as they discuss the the creation of CrossFit; now the basis for a fitness movement that has become the largest in history.


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Monday, May 11, 2015

Workout: Push Press: 3-3-3-3-3 reps

Accessory: 3×12 Bent Over Row

image1 (30)#CrossFitBelltown

Duncan, Antoinette and Andrea having some fun post-workout in their red white & blue gear. Don’t forget to use the #CrossFitBelltown on Instagram to tag your pictures.

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Saturday, May 9, 2015

Workout: 5 rounds for time of:
Row 25 calories
16 Chest-to-Bar Pull-ups
9 Strict Handstand Push-ups

image1 (29)CrossFit Mom In Training

Yesterday’s 6am class showing support while also standing in awe of Sara B. as she finishes  the last leg of a 2k row, only after having substituted her run with a 1k sled drag at 95#s… Not including ‘baby weight’ -Sara is 6months pregnant and hasn’t let up one bit on her training. Strong work, Sara.

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Friday, May 8, 2015

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Tabata Hollow Rocks or Holds

image1 (28)Whiskey & Ping Pong, Oh My!

Lululemon has been kind enough to invite the men of CFBT (sorry ladies…) to Westland Distillery in SODO Thursday May 14th from 530p-900p to sip whiskey and play ping pong. Should you wish to attend, you’ll need to recruit three other CFBT gentlemen to establish a team (four men per team). You must also contact Ashley Scarpelli TODAY at to secure your reservation.


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Thursday, May 7, 2015

Workout: For time:

Row 2,ooo meters
Run 1 Mile

YouTube Preview Image

Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency.

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Wednesday, May 6, 2015

Lift: 10 Minutes to work up to a heavy, but not maximal Power Clean

Workout: 2015 Masters Qualifier Event 1

Complete as many reps as possible in 5 minutes of:

5 Muscle-ups
10 Cleans (155, 105)

image1 (27)You Don’t Own Success… You rent it!

…And the rent is due EVERY day.

Deke Turner never forgets to pay the rent on time. Yesterday’s payment just happened to be deposited on the inside of a garbage can.

Have you paid your rent today?

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Tuesday, May 5, 2015

Workout: Deadlift: 3-3-3-3-3 reps

Accessory: Accumulate 50 Strict Toe to Bar

image2 (2)Bulletproof Shoulders, Anyone?

Would you believe this piece of equipment is still used today by sports professionals all over the world? And for good reason.  Now obviously it’s undergone a few make-overs, however the principle is still the same  -to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury and improve overhead performance, while also building shoulder strength along the way.

The newest evolution of this piece of equipment is called The CrossOver Symmetry System. It addresses the specific needs, time constraints, and demands of the CrossFit athlete by focusing on three phases of athletic development -Activation, Recovery and Plyometrics.

ACTIVATION PHASE ~ The Activation program is the most important phase of the of this System and should be used prior to any workout. It is a non-fatiguing dynamic shoulder warm up, designed to activate the essential structures of the shoulder complex. The Activation program will improve neuromuscular firing and increase blood flow to targeted muscles.

RECOVERY PHASE ~ The Recovery phase should be utilized post-workout with athletes whose shoulders give them persistent problems. It is also very effective following heavy workloads. The Recovery phase utilizes eccentric, or negative muscle contractions, which have been shown to be beneficial when treating chronic overuse injuries. The Recovery phase increases targeted blood flow to tendons and muscles to speed up the body’s healing processes.

PLYOMETRIC PHASE ~ In the Plyometric phase, the athlete will perform five high speed plyometrics (oscillations) at the end or mid-range of the exercise. By applying rapid alternating movements, the neuromuscular control required for timing, efficiency, and stability during high speed dynamic movements is enhanced.

Ask a CFBT trainer to be shown how our CrossOver Symmetry works. We have a much much newer version than what is shown in the photo above, which incidentally we also have on display (as an original working model, circa 1887) at the rear of the gym. Feel free to check it out as well!

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Monday, May 4, 2015

Workout: 2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter Row
50 Thrusters (65,45)
30 Chest-to-bar pull-ups


Bettering the Overhead Squat

The Overhead Squat is the most challenging movement in the squat series; with the air squat and front squat being the building blocks towards this movement. Any flaws found in the previous two movements will be exposed and punished when an athlete gets to the overhead squat (OHS).

A few additional points of performance found in the OHS that build on the points found in the air squats are Active Shoulders (creating a stable platform overhead to support load) and keep the bar in the frontal plane (an imaginary line that bisects the body into front and back halves). The bar is kept in the frontal plane by slightly pulling the bar back as you also send your butt back and down as the squat is initiated. The bar should remain over the middle of your foot throughout the full range of motion. It is also important to not that armpits should face forward the entire time the bar is overhead.

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Saturday, May 2, 2015

Workout: Test a Benchmark Workout or make up a missed workout.
CF Options:
Filthy Fifty
Nasty Girls
1 Rep Max lifts or Runs/Rows


The Girls

Why are the CrossFit ‘Benchmark’ workouts named after girls? Coach Glassman, the founder and CEO of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.”

For simplicity and elegance, these workouts are absolute gems. The crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and nearly destroy you in the process. If you are doing the Workout of the Day (WOD), you are training for these workouts. Doing the WOD and applying yourself 100% to these workouts when they come around is enough and if you are improving at these you are becoming fitter.


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Friday, May 1, 2015

Workout: 2015 Masters Qualifier Event 4

21-15-9 reps for time of:
Deadlift (225,155)
Box jumps (24,20)
Handstand push-ups

Time Cap: 15 minutes

Accessory: 3×15 Weighted Abmat Sit-ups

FullSizeRender (16)When To Use Mix-Grip Or Double Overhand Grip

The Mix-Grip ~ With this setup, one hand is placed overhand (pronated) while the other is underhand (supinated), as Max L is demonstrating in the photo above. This setup keeps the barbell from rolling out of the lifters hands and is often used at maximal weights, such as going for a PR or anything that you would only expect to be able to lift for 3 or so reps.

Note: The mix-grip does not transfer over to the Olympic lifts. These lifts are done double overhand. This could mean the weight on the bar during the clean may feel much heavier than you think it is, resulting in missed attempts. Also, those of us who suffer from chronic back pain or injury to our backside may want to avoid this grip. The hand setup will place your hips, back and even the biceps out of correct positioning. Sticking to the double overhand grip is recommended to help protect the back and will transfer to other skills.

The Double Overhand ~ This grip is common in everything we do in the gym… and even outside the gym. Both hands are set up pronated over the bar (palms facing the lifter). First, grip strength will be the limiter while using this grip, which is great. This is good for a number of reasons. Failing reps resulting from grip fatigue rather than mechanical breakdown tends to be much safer.Second, the more you test this grip, the better off your grip strength becomes.  Finally, with this setup, your hips, back, and biceps are in a good place. This should offer you some protection if you’re suffering from back discomfort.

As you can see, there are benefits to using both type of grips. In CrossFit, we are constantly varied and always changing the stimulus. To answer the question of what grip should be used is simple……USE BOTH! The next time deadlifts come up in the programing, we encourage you all to warm up with double overhand. Once the weights get to your 3 or 1 rep max then switch grips if you please.

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