Author Archives: Nadia Shatila

Tuesday, July 4, 2017

Workout: “Whitten”

Five rounds for time of:

22 Kettlebell Swings (72, 55)
22 Box Jumps (24, 20)
400m Run
22 Burpees
22 Wall Ball Shots (20, 14)


Happy Birthday America!

CrossFit Belltown will be closed today in observance of the Fourth of July holiday, with the exception of one class (and Open Gym) at 10:30am. All athletes (including those currently in CrossFit Basics) are welcome to attend. However, please be sure to register ahead of time — space is limited. We will resume our regular schedule of classes on Wednesday, July 5th.


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Member Spotlight: Maire Cronin


Name: Máire C

DOB: October 28th

Occupation: Management Consultant

CrossFitting Since: I started in CrossFit 353 in Dublin, Ireland in 2013 and then joined Belltown in 2015 when I moved to the US.

First Memorable CrossFit Experience: Maybe my very first WOD. It had been a while since I had done any real intense physical exercise. I remember thinking how great it was, but also how sore I would be the next day.

 Favorite WOD: ‘Fight Gone Bad’ – the wall-ball, sumo deadlift, box jump, push-press and row combo makes this one of  my favorite WODs. I also really like bodyweight WODS that include push-ups, air squats, burpees, etc. because I can do them anywhere and no equipment is needed.

Favorite Lift: The Clean and Jerk. This year I’ve made it my goal to spend more time focusing on the Olympic lifts and I go to Lincoln’s brilliant Oly classes on Thursdays and Saturdays.

Least Favorite WOD: You’ll see me shying away from any workout with an overhead squat.

Favorite CrossFit Moment: My first CrossFit Open in 2014 — Coach Gary in Dublin told me to sign up and I had no idea what I was getting myself in for, but I’ve done it every year since then and it’s certainly gotten me through the dark winters in Seattle over the last two years.

Why You Do CrossFit: I really like team sports and I played Gaelic Football (Google ‘GAA’) all throughout secondary school and college. But when I started work I found it difficult to commit to a team and did not enjoy playing football as an adult. I started to pick up niggly injuries and often missed training because I was working late. After that I got into running, but found it quite boring. So when my good friend Peter opened CrossFit 353 I decided to check it out and got hooked. For the first time in years I found a sport that had a team-sport feel to it that I could commit to on my own terms. I really enjoy the constantly varied programming but also the focus on moving well. Joining CrossFit Belltown has been a great way for me to meet new people and make friends in Seattle.

Favorite Cheat Meal: The twice baked almond croissant at Bakery Nouveau in Capitol Hill or West Seattle. Anyone who has had one knows that it’s a meal in itself.

CrossFit Secret: Just compete against yourself. I have found myself comparing myself to others in the past and got frustrated when other people appeared to be progressing and I wasn’t. Through injury and other self-inflicted pain I’ve learned the hard way – I’m not here to compete against others but just do the best I can.

What Do You Do On Rest Days: I love to bake and cook – if anyone asks me what book I’m reading it’s quite likely to be a cook book! When I’m not in my own kitchen, I like to try out new restaurants and coffee shops around Seattle.

What Can’t You Live Without: Lululemon. I have a little addiction that’s burning a big hole in the pocket of my expensive yoga pants.

Favorite Vacation Spot: Right now it’s Southern California because sunshine is nearly always guaranteed and only a short  flight from Seattle.

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Monday, July 3, 2017

Workout: Back Squat: 10-10-10

Accessory: 3×20 Kettlebell Side Bends

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It’s A ‘GHD’… Not An Amusement Park Ride!

Suffice it to say, if you need to stack weight onto an apparatus that is a proven functionally sound device, you might be doing it wrong… GHD sit-ups, that is.

Point being, if some of the heaviest and fittest athletes in the world can manage to keep all four feet of the GHD on the ground whilst even going so far as to throw a medicine ball at arms length at the top of every rep, there’s absolutely no reason to treat this apparatus as an amusement park ride.

So what is likely causing this 222lb apparatus to jump around at the top of each sit-up? The answer is simple: While yes, you do want your hip to be slightly ‘free’ of the seat-pad, there is such a thing as your hip being too far out in front of the seat-pad -thus creating a lever arm that now weighs more than the GHD itself. That being said, simply adjust the foot-arm by distancing it one to two additional holes away from the seat-pad. That way, your hip is partially free of the hip pad vs. it being ‘completely’ free of the hip pad. And if still the GHD decides to pop a wheelie at the top of each sit-up, we must then evaluate the integrity of your movement pattern, something of which must immediately be brought to the attention of your trainer, so as to avoid injury -and- the sandbag bunker that often gets left behind after each GHD use.

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Saturday, July 1, 2017

Workout: Test a Benchmark -or- Make Up A Missed Workout

CrossFit Options:

Filthy Fifty
Nasty Girls
1RM Lifts or Runs/Rows


Want A Stronger Pull? Do Ring Rows!

If there’s one movement in the CrossFit pantheon that goes unnoticed, it’s hands down, the ring row. How unnoticed, you ask? Well… if you can do 10 pull-ups in a row or if you can Rx pull-ups in a workout, it’s unlikely you can even remember the last time you did a ring row. This leaves a HUGE hole in your overall pulling potential; pull-ups are vertical pulling, ring rows are horizontal pulling. You need both!

Here are just a few reasons how and why the ring row should be respected:

-Ring rows allow for more time under tension than pull-ups and faster recovery due to ease of modification.

-Ring rows require much more midline stabilization than pull-ups to perform correctly.

-Ring Rows allow for a larger extension angle in the shoulder at end range than a pull-up (which helps joint health).

Moral of the story: Don’t forget ring rows. You’re NOT too good for them.

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Friday, June 30, 2017

Workout: Jackie”

1000m Row
50 Thrusters (45#)
30 Pull-Ups


Bleed For This!

Q: “Why do I get a metallic taste in my mouth after intense exercise?”

A: If by ‘metallic’, you mean ‘bloody’, some studies show that intense exercise can increase pressure on the lungs, which allows red blood cells to sometimes leak into the lungs, causing a distinct metallic taste. No cause for worry though, the effects are only temporary. Bleed on!

Fun Fact: Blood tastes like metal because of its heavy iron content.

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Thursday, June 29, 2017


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Score each run for time.


A Brief Guide To Double-Unders

If your heart jumps into your throat whenever “Annie” shows up on the whiteboard, you probably struggle at double-unders. But why… it’s just a jump, right? Well for starters, most CrossFit movements require development of strength or flexibility, however the double-under is a slightly different animal in that it demands a great deal more balance, accuracy, agility and coordination; all neuromuscular in nature, and demands three things — Perfect practice! Perfect practice! Perfect practice!

Here are some helpful hints that you can use now to go from no double-unders to some… or from some to unbroken sets.

  • Hands in front of torso
  • Hands rotate from wrist
  • Good up-and-down bounce with nearly extended legs
  • Jump when rope is about to hit the ground
  • Practice linked singles, alternating single and double-unders, and then linked double-unders
  • Practice plyometric bounce with feet to develop the footwork / umping-technique necessary for a double-under.
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Push Press 3-3-3-3-3-3-3 reps


Accumulate 3min in a handstand, freestanding -or- against a wall.


All It Takes Is All You’ve Got!

“The pain that you hold is yours. There is not a single pain quite like it. Nobody else on God’s green earth can feel this pain, or have the indescribable feeling of pride you will have when you overcome it. This pain is not your curse, this pain is your privilege.”    -Arnold Schwarzenegger

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Tuesday, June 27, 2016

Workout: Overhead Squat*: 1-1-1-1-1
*10-second descent + 10-second hold at the bottom

Accessory: 3×12 Single Arm Bent Over Dumbbell Row


The Girls

Many have asked, “Why are most of your 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 female’s name.  Workouts are just like storms, they wreak havoc on towns.”

Shown above: Swati R., only two months into CrossFit… and already wreaking havoc on her very first ‘Diane’ for time!

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Monday, June 26, 2017

Workout: Seven rounds for time of:

5 Handstand Push-Ups
10 Deadlifts (185, 135)
10 Chest-to-Bar Pull-Ups
20 Double-Unders


Belltown Weightlifting

Our USAW Weightlifting Club is off to a great start! On Saturday, nine of our athletes competed at the Trident Championships at Trident Athletics in Tacoma. Everyone put up phenomenal numbers! And a very special congratulations to Jeff C, Sawyer A, Alice J, and Meghan M for competing in their very first meet!

Note: Share your weightlifting photos and training videos on Instagram and use the hashtag #belltownweightlifting — Let’s help one another to grow our new weightlifting club!

CrossFit Belltown is very much looking forward to participating in many more Weightlifting Meets with our resident weightlifting coach, Lincoln Brigham — a first order Master and Commander in the weightlifting community, far and wide!

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Saturday, June 24, 2017

Workout: “Blake”

Four rounds for time of:

100-foot Walking Lunge with 45lb/25lb plate held overhead
30 Box Jumps (24, 20)
20 Wall Ball Shots (20, 14)
10 Handstand Push-Ups


Trident Championships

Come on out to Trident Athletics this Saturday and support our weightlifters! We have 9 athletes slated to compete — session times are listed below!  You can also watch via live stream on the Trident Athletics Facebook Page.

10am – Daisy May G., Maca A., Alice J., Meghan M., Lotta B.

12pm – Rodrigo L., Jeff C., Sawyer A.

2pm – Nadia S.

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