Workout: For time:
25 GHD Sit-Ups
20 GHD Sit-Ups
15 GHD Sit-Ups
10 GHD Sit-Ups
5 GHD Sit-Ups
Accessory: 4×20 Standing Bent-Over Rear Delt Flys
Welcomes Andy Scott To Its Coaching Roster
Andy comes to us as prior CrossFit Belltown athlete. Andy will be coaching Wednesday evenings at 630pm. Please stop in and get to know him, he’s a most excellent trainer and an all-around helluva guy.
Workout: Front Squat: 5-5-5-5-5
Accessory: 100 Banded Good Mornings
Strong Is The New Beautiful
CrossFit Belltown is honored to have been voted by The Box Business as one of the top five most beautiful CrossFit Gyms in the world.
Read more here.
Workout: “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score: Total reps from all 32 intervals
Eat Clean & Train Dirty!
Starting today (Monday), we will be offering ‘Northwest FitMeals‘ for purchase at the gym front desk.
So whether you’re tired of making multiple trips to the grocery store each week or wanting to cut back on prep/cook/cleaning time in the kitchen, Northwest FitMeals is your ticket to a more convenient way to keeping your diet on track, especially considering that at least 80% of your fitness goals are achieved through your diet, and 20% is through your workouts — let Northwest FitMeals do 80% of your work!
NOTE: For anyone using the MyFitnessPal app, Northwest FitMeals offers a full macronutrient breakdown for each of their meals within the app.
Workout: “Coe” – Partner Style
10 rounds for time of:
10 Thrusters (95, 65)
10 Ring Push-Ups
Accessory: 3×15 Weighted Sit-Ups
Congratulations to CrossFit Belltown Trainer, and soon-to-be Mommy Extraordinaire, Meg Herscher. She’s eight months along in her pregnancy and is still going strong. She and husband (also CFBT Trainer) JP Herscher are expecting very very soon!
With the due date approaching so quickly, we want to remind everyone that Daisy May G. and Andrea P., along with Kelly A., will be throwing a baby shower for Meg and JP in just a few short weeks! The shower will be Sunday, July 10th, from 2-5pm*, and is “open invitation”, so all athletes are welcome to attend! You may view Meg and JP’s registry here.
*Please see Daisy May or Andrea for more information about where the shower will be held.
(Photo credit: Lincoln Brigham)
Workout: Complete as many rounds as possible in 20 minutes of:
10 Overhead Walking Lunge (155, 105 — 5 per leg)
Over Or Under?
No matter what grip-style we use on the pull-up bar or how we tape up, chances are that with enough volume, we’re going to tear our hands. It’s one of those inevitable consequences we’ve all come to accept about our sport. Falling off the pull-up bar, however, doesn’t have to be, and frankly, shouldn’t happen. There are horror stories from boxes all over the country about athletes losing their grip on the bar and the broken backs, serious concussions, and other injuries that occurred as a result. Why didn’t these athletes realize they were losing their grip? Because they were probably using the “thumb-over” grip as opposed to “thumb-under”.
This is precisely why, during the kipping pull-up progression of CrossFit’s Level 1 Trainer Course, trainers instruct athletes to both use and teach the the “thumb-under” grip when performing a kipping pull-up. Hooking the thumb under the bar creates a more “responsive” grip than simply resting the thumb on top of the bar, meaning the athlete is far more likely to realize when his or her grip is approaching failure, and can then choose to either drop off the bar, or readjust accordingly.
Shown above, Kelsey J. demonstrates the safer “thumb-under” grip while breezing through a set of chest-to-bar pull-ups.
Workout: Power Clean: 1-1-1-1-1
Accessory: 100 Lying Banded Hamstrings Curls
Grab ‘N Go
Starting Monday of next week, CrossFit Belltown will be receiving a limited number of NorthWest Fit Meals available for purchase through our Front Desk. This will be the first of many freshly cooked meals we plan to have for purchase each week; arriving every Monday, and being sold on a first-come-first-serve basis.
So if you’re short on time, or simply need to grab a quick lunch or dinner on your way home or back to the office, NorthWest Fit Meals is the way to go (we also have a microwave onsite as an added convenience for heating meals). And as for all you ‘Macro’ counters, NorthWest Fit Meals has each meal’s complete macronutrient-count listed in the app ‘My Fitness Pal’ — it can be found by searching ‘nwfitmeals’.
NorthWest Fit Meals is a local food delivery company that goes beyond just meal prep and delivery! They make homemade delicious paleo food from scratch! They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves. Their food is NEVER frozen; so you can enjoy the freshest food possible. You can read more on their website here.
Next week’s menu items include:
Paleo Chicken Salad
Chili Lime Pulled Pork
Lemon Herb Chicken
Turkey zucchini poppers w/ paleo ranch
*All meals with the exception of the Paleo Chicken Salad come with sweet potatoes and greens. This week’s will cost between $10.99 and $11.99, depending on the meal purchased.
Workout: Three rounds for time of:
25 Wall Balls (20, 14)
”Fran.” Just hearing the name is enough to make many CrossFit athletes panic — we put it on the blog and we can bet a few of you are going to spend the rest of your day before the WOD feeling like you might lose your lunch at any given moment. But chances are, after a while, you’ll start to break the workout down in your head, trying to decide how to somehow make it less painful — “How often can I break up the thrusters… I only have to do this in less than 12 minutes…” etc. Then, the nausea subsides. No more panic. Fran isn’t so scary.
Because you’ve just figured out how to reduce the intensity of the workout. Intensity is painful — it’s natural for us, as humans, to dislike and try to avoid pain at all costs. However, Intensity is what yields results. Pain creates adaptation. Consequently, reducing intensity, even slightly, can start to become a (bad) habit. A little bit of slacking becomes a lot, which is equivalent to treating a CrossFit workout like a 20-minute roll through the sports section while plodding along on the elliptical machine.
So how should you treat this affliction? The answer is easier said than done — Get out of your CrossFit Comfort zone! As CrossFitters, we know the value of suffering. We know that our pain will be rewarded with an increase in work capacity. But anything — even a 5-minute Fran — can become a habit, and, occasionally, we need that bloody-lung feeling to remind ourselves what real intensity feels like.
“Remember: Objects in motion tend to stay in motion, while objects at rest tend to head to the chalk bucket.”
Read more here, as Mike Warkentin (managing editor of the CrossFit Journal) details ways in which you can overcome Elliptical Syndrome.
Workout: Push Press: 5-3-3-1-1-1
Accessory: 4×20 Dumbbell Tate Press
100 Banded Press Downs
Onward & Upward
Sometimes the most uncomfortable part of training at high intensity is not training at high intensity all of the time.
A professional pitcher who can throw a baseball 95mph, only does so once or twice per week because he respects and understands the physiological demands that throwing with maximum intensity has on his musculoskeletal system.
We all need to make sure that throughout our training, we respect the price we pay for training at high intensity too often. Remember, “constantly varied” needs to include the intensity with which we work as well.
Challenge: Each month, set a goal to gain a single new skill that you have never tried before or practice only rarely, in place of any extra ‘workouts’ you may be trying to squeeze into your training. You don’t need to develop proficiency here, just a minimum competency.
So if you think you’re working hard now, wait until you try this and watch what happens to your performance elsewhere — it will likely take you to greater heights. Just ask Nicolette…
Workout: Five rounds for time of:
5 Squat Clean Thrusters (135, 95)
10 Chest-to-Bar Pull-Ups
Accessory: 3×10 Dumbbell Reverse Lunges (each leg)
Success Is The Only Option
Congratulations to everyone who competed at the Trident Championships on Saturday. All the women (Kelly A., Gretchen and Daisy) hit meet-PR’s. On the Mens side, Koushik D. came in hot and was very close to landing a 3kg PR in the Clean & Jerk. Rodrigo (shown above) hit a lifetime PR of 91kg (200lbs) in the Clean & Jerk. Duncan ended the day with an amazing 35kg PR meet-total; his 113kg Snatch (228.6lbs) and 140kg Clean & Jerk (308lbs) was enough to secure a 4th place finish alongside a field of 25 other very accomplished lifters.
(Photo credit: Lincoln Brigham)
Workout: Complete as many rounds as possible in 12 minutes of:
12 Back squats (135, 95)
Accessory: 100 Banded Glute Bridges
The Fastest Way To Become Exceptional Is To Recognize Where You Are Not
Working on what you already consider a strength is a sure way to remain deficient in everything else. Not recognizing that you have things to improve upon is a sign you won’t (improve).
Jason E., shown above, patiently navigating his way through the very last rope climb of the very last rep of a daunting 298 rep workout.