Author Archives: Nadia Shatila

Friday, June 12, 2015

Workout: Complete as many rounds as possible in 10 minutes of:
10 Burpees
20 Wall Balls (20,14)

Accessory: Skill and drill

image1 (43)Moving Well Allows For Greater Intensity

High-level success comes from doing all the simple things that everyone knows they should do, but no one actually does. Nicole C., shown above during Test A Benchmark Day, being asked to perform 30 clean & jerks for time at a max load that would allow her to move fast while still being able to hold good form. And even though the workout called for a ‘heavier’ load, Nicole chose a more ‘manageable’ load that allowed her to focus on proper form. This in turn allowed  Nicole to operate at a much higher intensity. She finished the workout in under four minutes.

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Thursday, June 11, 2015

Workout: For time:
50 Box Jumps (24,20)
25 Handstand Push-ups
40 Box Jumps
20 Handstand Push-ups
30 Box Jumps
15 Handstand Push-ups
20 Box Jumps
10 Handstand Push-ups
10 Box Jumps
5 Handstand Push-ups

Accessory: 3×15 Hip Extensions

image1 (42)The Journey Of A Lifetime

Champions are built brick by painful brick and that can take a lifetime. Sometimes it can happen without anyone even bothering to notice. Take heart. The mountains you climb can’t always be seen by the audience… Still, you must not stop climbing. For whatever actions we take, or do not take, the mountain remains.

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Wednesday, June 10, 2015

Workout: For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time Cap: 25 minutes

image5Haderlie Farms Hand Salve

CrossFit Belltown’s very own Kendra Haderlie and her family farm in Wyomimg have developed their very own home grown herbal remedy for healing and soothing ripped and mangled hands  -Is now available for purchase. See gym front desk for details.

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Tuesday, June 9, 2015

Workout: Overhead Squat 10-5-3-1-1-1-3-5-10 reps

Accessory: Accumulate 3 minutes in a banded plank

image1 (41)United Colors of CrossFit

So what does a Financial Investment Juggernaut, random guest, Builder, Real Estate VP, Nurse, Six Sigma Black Belt, Admissions coordinator, Author, Web Developer, Chiropractor,  Ambassador of Fun, celebrated Mixed Martial Artist, Restaurant Manager, and the best damn Mixologist in Seattle all have in common with one another?

Aside from striving to surround themselves with people who will always push themselves to be better, the answer is simple: True Grit.

CrossFit has become the great divining rod for bringing people together in a way that celebrates our greatest strengths and punishes our greatest weaknesses. And that punishment is what makes us more resilient and more incredible than we ever could have imagined; thrusters and pull-ups will do that to a person!

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Monday, June 8, 2015

Workout: Complete as many rounds as possible in 15 minutes of:
10 body-weight Power Cleans
20 Toes-to-Bars
30 Hip Extensions

drtiffanyvisit

Dr Tiffany Christie, Chiropractor and fellow CFBT athlete,  will be offering Complimentary Consultations & Kinesio Taping this evening from 5pm to 7pm. She is versed in a number of preventative and injury care methodologies, ranging from Graston to Active Release Therapy, any of which she can discuss with you to help better manage and prioritize your health and wellness. Dr Christie will also be joined by colleague Kathryn Stratton, offering complimentary 10 minute chair massages, both pre- and post-workout. Please sign up at the gym front desk for your complimentary massage and/or taping!

(Seattle Total Health is a multidisciplinary clinic that offers Chiropractic Care, Massage Therapy and Naturopathic Medicine, conveniently located in Belltown)

 

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Saturday, June 6, 2015

Workout: 6 400-meter sprints

Rest as needed between efforts.

track wod (1)Track Workout

CrossFit Belltown will be hosting only one class today. That class will take place at 9:30am at the Queen Anne Bowl PlayField, NOT CrossFit Belltown. All athletes, including Bootcamp & CrossFit Basics, are welcome to attend.

 PlayField Address: 2806 3rd Avenue West 

(CFBT will be closed today, as we are hosting a CrossFit Weightlifting Seminar)

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Friday, June 5, 2015

Lift: 15 minutes to work up to a heavy Clean

Workout: 21-15-9 reps for time of:
Squat Clean (135,95)
Lateral Bar Burpee

Accessory: 3×12 Barbell Goodmornings

Interview with CrossFit Founder and CEO Greg Glassman

Greg Glassman discusses the CrossFit Level 1 Trainer Course, and why he believes it is the most profound two day educational experience available in the world today.

 

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Thursday, June 4, 2015

Workout: ‘Nate’

Complete as many rounds as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (75,55)

FullSizeRender (18)Use Your Fitness!

CFBT Masters athlete, Michael Foody, enjoying a 33 acre trek across  Alice Lake.  At the helm, his dog ‘Squirt’ standing watch; protecting the homestead against rogue trout and largemouth bass.

We encourage CFBT athletes to share their favorite outdoor activities on Instagram using #CrossFitBelltown as the hashtag. Now go show off all that fitness!

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Saturday Morning Track Workout

track wod

CrossFit Belltown will be hosting only one Saturday morning class from 930am-1030am for the following three Saturdays, starting this Saturday June 6th, followed by Saturday June 20th & 27th. For each of these three Saturdays in June, class will ONLY be held at the Queen Anne Bowl PlayField (2806 3rd Ave West). All other Saturday classes will be cancelled on these dates, as the gym will be occupied in hosting a variety of CrossFit-related Seminars.

Note: All athletes, including Bootcamp & CrossFit Basic are welcome to attend our track workouts, however please still be sure to register (for class) online via MindBody.

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Wednesday, June 3, 2015

Workout: Back Squat 5-5-5-5-5 reps

Accessory: 3×12 Bent Over Barbell Rows

image1 (40)Got Balls?

Congratulations to Alex S., the winner of Saturday’s Blog Trivia. Be sure to stay tuned for more trivia in the coming weeks.

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