Author Archives: Nadia Shatila

Wednesday, October 8, 2014

Workout: Three rounds for time of:
25 Kettlebell swings (55,70)
25 GHD Sit-ups
25 Goodmornings (65,45)
25 Knees to Elbows

IMG_20141006_171048

Elizabeth in the books!

 

Posted in | Leave a comment

Tuesday, October 7, 2014

Workout: Front Squat 5-5-5-5-5 reps

Accessory: Three rounds, alternating:
:30 Handstand Hold
:30 Squat Hold

 

tom run

Tom ran the Portland 1/2 Marathon in 2 hours and 3 minutes!

Good job Tom!!

Posted in | Leave a comment

Member Spotlight: Jenny Isherwood

 

image (2)

Name: Jenny Isherwood

DOB: May 17, 1978

Occupation: Reading Intervention Teacher at Einstein Elementary
in the Lake Washington School District

CrossFitting Since: January 2013

First Memorable CrossFit Experience: I participated in my first
CrossFit Open in March of 2013, which wasn’t very long after I
had started CrossFit. When Open Workout 13.2 was announced,
I was so nervous! It was a 10 minute AMRAP of: 5 shoulder to
overhead@75#s, 10 deadlifts, and 15 box jumps. I didn’t think
I could put 75# over my head!! When it came time for me to do
the WOD, I spent almost the entire 10 minutes getting 75#s over
my head 5 times. I had enough time left to quickly squeeze in 6
deadlifts, for a total of 11 reps. During my entire 10 minute struggle, I
remember the elite athletes in my gym – who could have easily done
what I was trying to do – were cheering me on. At the end, they
were genuinely excited that I had scored a measly 11 reps!! This was
the first time that I really felt the power of the CrossFit community and
I’ve been hooked ever since!

Why You Do CrossFit: 9 months later, I redid 13.2 and scored
152 reps! Seeing this type of progress in myself and in others is
absolutely exhilarating! As someone that never made it onto any
athletic teams in school, CrossFit has finally made me feel like an
athlete! I’m able to do things now that I never thought possible. I
also love the amazing coaching we get at CFBT and all the friends
I have made! My 6 am friends are like a family to me!! I just love
CrossFit!!!

Favorite WOD: Any WOD the minute I finish it! Once time is called,
even the most dreaded WODs become the biggest highs!

Favorite Lift: There’s something about the short distance the barbell
travels in a deadlift that really appeals to me.

Least Favorite WOD: Karen. This shorty hates wall balls.

Favorite CrossFit Moment: I was able to do 1 unbanded kipping
pull up for a long time before I could finally string 2 together. I
remember the day I finally did 2 in a row, I got so excited that I flew
off the rig without even trying a third and started dancing! My fellow 6
am friends might remember this

Favorite Cheat Meal: Chicago-style pizza

CrossFit Secret: I secretly feel like a bad-ass now that I can do pull-
ups without a band

What Do You Do On Rest Days: I love doing anything active
outdoors: walking, running, hiking, biking, skiing…cocktails on a nice
patio

What Can’t You Live Without: Music. Thank God Kendra plays
80’s Cardio for me!

Favorite Vacation Spot: Anywhere I get to go with my husband,
Jesse.

 

Posted in | Leave a comment

Monday, October 6, 2014

Workout: “Elizabeth”

21-15-9 reps of:
Squat Clean (135,95)
Ring dips

Accessory: Accumulate 50 Toe to Bar

How many burpees and pull ups

do you find in this video?

Good job CFBT, keep up the great work!

Posted in | Leave a comment

October 4, 2014

Workout: Three rounds:
10 Deadlifts (275, 185)
50 Double Unders

Accessory: Accumulate 30 Strict Pull-ups and 60 Push-ups

IMG_20141003_190630

Lia teaching the Shoulder Press

 

Posted in | Leave a comment

October 3, 2014

Workout: Five rounds of:
20 GHD Sit-ups
5 Push jerk

Accessory: 3×15 Hip Extensions

IMG_20141002_182744

Trainer Joe getting the work in.

 

Posted in | Leave a comment

Thursday, October 2, 2014

Workout: Three rounds for time of:
6 Muscle-ups
30 Wallball shots (20,14)
12 Handstand push-ups
15 Power Cleans (135,95)

IMG_20141001_185146

 Eric teaching BootCamp how to successfully accomplish

150 Burpees for time.

Posted in | Leave a comment

Wednesday, October 1, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Reverse Tabata L-Sit hold

IMG_20140930_202110

 

L-Sits and Handstand walks IMG_20140930_202235

in Gymnastics Class.

Tuesday nights at 7:30pm

 

Posted in | Leave a comment

Tuesday, September 30, 2014

Workout: Test a Benchmark WOD or make up a missed workout


CrossFit Options:Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1RM lifts or Runs/Rows

IMG_20140929_143912

Good looking Wall Walks!

Posted in | Leave a comment

Monday, September 29, 2014

Skill: Weighted pull-ups 1-1-1-1-1-1-1 reps

Workout: With a continuously running clock, complete 1 Burpee pull-ups on the first minute, 2 Burpee pull-ups on the second min, 3 on the third minute. Continue until you can no longer complete the designated number of reps in a given minute.

Accessory: 3×15 Butterfly Abmat Sit-ups

IMG_20140926_173218

Squats!!

Posted in | Leave a comment

Like Us on Facebook!