Author Archives: Nadia Shatila

Wednesday, July 6, 2016

Workout: 21-15-9 reps for time of:

Squat Clean (135, 95)

GHD Sit-Ups

Time Cap: 10 Minutes



You Can’t Out-Exercise A Bad Diet

What you do outside the gym is just as important as what you do inside the gym. Don’t believe us? Just take Rodrigo’s word for it.

So we all know exercise is important. It stimulates a healthy hormonal balance within the body, it builds muscle and helps the body burn fat through increased metabolism. It will also make you look better naked, and who doesn’t want that. BUT, and this is a big but (no pun intended…), you cannot out-train a bad diet.

Make no mistake, nutrition forms the foundation for our entire health (and fitness) — and that even includes body composition. No matter how much you work out, if you are eating the wrong foods, in the wrong quantities, it can be very difficult to see optimum results for better health, fitness or body composition. In Rodrigo’s case, while he was eating the right types of foods, it was the quantities (of protein, carbohydrate & fat) that needed changing… and it made all the difference! — His body composition has improved more in the past three months than anything he’s experienced cumulatively in the past three years. And his fitness has skyrocketed as a result!

Unfortunately, the standard western diet is full of foods that do not promote health and are certainly not optimum fuel sources for the body. Eating processed foods, such as wheat and sugar, promotes inflammation in the intestines, which then can not only cause a host of health problems (such as auto-immune conditions, diabetes, bloating, joint pain, etc…), but will also very often lead to weight gain and fat retention. No amount of exercise will help when this is the case. In fact, too much exercise can even exacerbate things by adding more stress on the body — leading to a dis-regulation of cortisol levels, and again, often contributing to a greater retention of body fat.

So, the key here is finding a level of training that is right for your body — preferably shorter high-intensity workouts (such as our shorter conditioning workouts) rather than repeated and/or longer periods of training “cardio” — and cleaning up your diet so that it is comprised mostly of whole, unprocessed foods as close to their natural state as possible… in a balanced ratio that supports exercise, but not body fat.

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Tuesday, July 5, 2016

Workout: Front Squat: 3-3-3-3-3

Accessory: 100 Seated Banded Hamstring Curls

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Play Hard ~ Rest Hard

Saturday Sprints at the Queen Anne Play-Field was a success. Everyone had an opportunity to open up the throttle so to speak — ten rounds of 100-meter sprints…. followed by a nap to finish.

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Monday, July 4, 2016



As many rounds as possible in 10 minutes of:

8 Toes-to-Bar
8 Dumbbell Thrusters, (35, 20)
12 Dumbbell Walking Lunges, (30, 20)



Complete as many rounds in 20 minutes as you can of:

2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (72,55)


Happy 4th of July!

CrossFit Belltown will only be hosting one class today at 10:30am. Please be sure to register for class in advance. Please note, the online class registration cut-off is one hour prior to the start of class.

‘Open Gym’ will also be taking place during the 10:30am hour.

All athletes are welcome to attend the 10:30am group class, including CrossFit Basic athletes.

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Member Spotlight: Tom Graff

The stairs

Name: Tom Graff

DOB:  December 17, 1959

Gig:  Husband, Father of 2, Son, Brother of 7, US Navy Captain Retired, Commercial Real Estate Broker, member of 4 non-profit boards, parishioner at Christ Our Hope at 2nd & Stewart… basically I am too much.

CrossFitting Since:  Feb 2011 (at the McGuire!)

First Memorable CrossFit Experience: 2 early events: In the olden days, bootcamp was one-on-one with Eric.  He put me on the rower and was so happy that a newbie could row.  I remember thinking “This is odd. What is the big deal? It is just rowing.”  Little did I know the way to Eric’s heart is to row well.  My first true exhilaration in CrossFit was doing a WOD RX’d for the first time.  It seemed unreal that I could do a WOD RX’d and it was fairly early on.  I have learned the hard way that RX’d is not actually the point but at the time I was thrilled and hooked.

Favorite WOD:  I am a long distance runner (first marathon at 12 years old), so practically all the cardio and body weight movements I quite enjoy.  Cindy is Go-To for me.

Favorite Lift:  I never touched a barbell until I started CrossFit at 51.  I also have a very long back so all the barbell movements from the deck require a ton of travel and I have no natural form.  Bad combo.  All lifts from the deck require a crap-load of coaching and psyching up.  With that said, the overhead squat I love.  Once in place, my hamstrings do their thang and I am in barbell bliss.  I actually feel like my body craves the overhead squat.  I admit this is bizarre.

Least Favorite WOD: Of course everything has an exception, and in the cardio vein the double-unders have been the devil’s singular punishment to me. It is the one cardio workout to cause me complete frustration until literally a week ago.  Last week, I finally did a WOD with double-unders and the movement was just like rowing and/or running: Zen.  So the lesson learned: if I can do them, ANYONE can.  But you don’t get better at double-unders unless you practice them (again devil’s singular punishment).  Note to self:  double-unders are all about the wrist.

Favorite CrossFit Moment:  I am embarrassed to say I do like the CrossFit Open.  It is the one time I am focusing more on myself and can see how I compare to men in my age group (and I also generally push my open judge to cheer and coach me continuously or in Eric’s case, take me to the brink).  I rank in the top 50-100 in the Northwest which makes me feel a bit better about myself since in the box I am, at best, average (oh, that is right, it is not how you rank up. I keep forgetting.)   I encourage folks to do the Open if you never have. But the Open is not a moment.  My favorite CrossFit moment is the affection I felt upon my return to CrossFit after a 5 month absence.

Why You Do CrossFit:  I realized when I was in 48 years old that I could not just run to keep this body going. I needed a more diverse training regime.  I started working with a personal trainer and liked it but he eventually moved on.  So I asked Eric if old jerks are allowed to join his tribe and he claimed he had been meaning to ask him to join (I met Nadia and Eric when they opened at McGuire).  I truly enjoyed CrossFit early on.  I liked the youthful energy, starting (and mostly ending) a workout together, the music, and the dedication everyone puts in.  It is all infectious to try your best and see the improvement.  I am so thankful the gym does humor me and allow such an old person to work out with them.  I have been to other CrossFit gyms with folks more my age and I find them too restrained.  The youthful energy in Belltown presses me harder and I freely admit I am determined to show that you can be in shape when you are your father’s age.

Favorite Cheat Meal:  Nachos and Cheeseburgers.  I do, however, restrain myself and don’t eat them together.

CrossFit Secret:  You cannot think about the entire WOD routine or what is left once the WOD has started.  You must focus on the current movement and moving through it well.  Which is not to say you don’t think about pacing yourself, and working on a strategy prior to the start of the WOD.  However, once the WOD has started then you must focus on the here and now.  About 2/3’s through any WOD, my mind says it wants to quit because there is too much left to do.  Crush that thought, and think about getting through the next movement or two with perfect form. Then repeat and repeat and repeat this process until you are done with the WOD.

What Do You Do On Rest Days:  I do CrossFit only 3 times a week.  I try to run a 10k once a week.  I try to swim 40 laps once a week. And I try to do yoga once a week (this old body is very stiff).  I don’t generally get it all in but that is the goal.  I am also an avid gardener. It is my go to stress reliever and my non workout Zen.

What Can’t You Live Without:  My wife and children.  They literally are my best friends (I recognize this is not normal, I have no idea how it happened, and I count my blessings every day).

Favorite Vacation Spot:  Any great city in a wonderful urban apartment with my wife cooking.  Every 2 years we do a month in a great city.  We’ve done Paris, Florence, and this year it is Barcelona in September.  Back up vacation spot is Whistler at New Year’s.  We have gone every year for the last 18 years.  Among other things, CrossFit really helps your skiing!

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Saturday, July 2, 2016


Track WOD

CrossFit Belltown will be hosting class outside today at Queen Anne Bowl Play-field. This will  be our first track workout of the summer season. The workout will take place at 9:30am. All other Saturday classes are being cancelled; no class will be held at the gym today in observance of a CrossFit Level One Seminar.

Queen Anne Bowl Play-field is located at 2806 3rd Ave West.

All athletes (including CrossFit Basics) are welcome to attend.

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Friday, July 1, 2016

Workout: “Nutts”

For time:

10 Handstand Push-Ups

15 Deadlifts (250, 185)

25 Box Jumps (30, 24)

50 Pull-Ups

100 Wall Ball Shots (20, 14)

200 Double-Unders

400m run with a plate (45, 25)


Less Is More

This is what programming only one workout for each of our classes looks like; less (volume) drives a higher power output = PR’s galore!

Great job everyone.

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Thursday, June 30, 2016

Workout: Hang Power Snatch: 1-1-1-1-1

Accessory: Accumulate 3-minute handstand hold


Run With Us -or- Run From Us

The people we surround ourselves with either raise or lower our standards. They either help us to become the best-version-of-ourselves or encourage us to become lesser version of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.

We all need people in our lives who raise our standards; to remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.

Shown above, Alex made the pilgrimage to Covington WA this past Saturday afternoon to show his support and admiration for two of his favorite CFBT athletes, Daisy and Kelly.

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Wednesday, June 29, 2016

Workout: 5 rounds for time of:

7 Squat Cleans (155, 105)

14 Kettlebell Swings (72, 55)

Accessory: 4×25 Banded Glute Bridges


Your Mental Toughness Will Only Take You As Far As Your Mental Strength Will Allow

Having mental toughness means you are willing to take pain and keep moving forward.

Having Mental Strength means you make smart decisions that limit how often you need to be mentally tough.

You need both, but one is only so good without the other.

(Photo credit: Lincoln Brigham)

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Tuesday, June 28, 2016

Workout: For time:

400m Run

20 Push Press (135, 95)

400m Run

15 Push Press

400m Run

10 Push Press

400m Run

5 Push Press

Time Cap: 20 Minutes

Accessory: 4×20 Rear Delt Flys


It’s Chow Time!

Northwest FitMeals are back with another week of tasty lunches and dinners. Get ’em while they last!

This week’s meal choices:

Chicken salad $10.99
Turkey chili $10.99
Italian meatball marinara meal $11.99
Bacon wrapped jalapeño chicken $11.99

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Monday, June 27, 2016

Workout: Back Squat: 1-1-1-1-1

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Team ‘CrossFit Belltown Babes & Team ‘Birkenstock’

Congratulations to Belltown Babes, Kelly and Daisy (“CrossFit Belltown Babes”), for securing a 3rd place finish in the scaled division at the Devotion Games on Saturday. And on the Rx’d side of things, Kim and Andrea (“Team Birkenstock”) also captured a 5th place finish in classic Deadpool fashion — maximum effort!

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