Author Archives: Nadia Shatila

Saturday, December 31, 2016

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

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM Lifts or Runs/Rows


Don’t Sweat It

2016 is coming to a close this Saturday, but don’t worry — the holiday won’t be affecting our gym hours. We’ll be hosting our regular schedule of classes on both Saturday 12/31 and Monday 1/2, so you can get a jump start on 2017.

Don’t forget to register!

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Friday, December 30, 2016

Workout: “Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Accessory: Work Toward A 2016 Goal


Resisting Gravity

All too often we see athletes who go about training their core in ways that do not support it’s primary role — to RESIST undue flexion/overextension (and protect the spine) by keeping the midline rigid (…the key word here being ‘resist’, but we’ll come back to this in a bit). Understanding of course that the ‘core’ consists of the abdominals, back erectors and hip flexors — their role is to create stability about the midline; we train midline stability every day via all manner of movements that demands a rigid core (i.e., squats, deads and presses to name a few).

Even still, many athletes (and coaches) are still under the impression that by strengthening the muscles of the core, stability will be automatically enhanced. For this reason, it is common to see athletes  performing endless crunches in the hope it will transfer in to having a more rigid midline when their bodies are placed under a loaded barbell. While yes, the muscles of the abdomen do need to be strong, isolation-strengthening in this manner actually does little to promote stability that will carry over to helping us squat with a more rigid midline, or to even improve power-transfer from our hip to our extremities. What this means is just because you have a six-pack, does not mean you have good core stability.

Core stability is all about resisting outside forces. The muscles of our abdomen, back and hips must work together in order to maintain a healthy and rigid lumbar spine as we move our bodies through time and space. When we combine the action of bracing our core with the power of our breath, we open up the potential to lift tremendous amounts of weight.

So how can you identify a ‘core’ exercise that will most appropriately strengthen our midline moreover the garden-variety crunch-type exercise? The answer is simple — seek out exercises that RESIST rotation or flexion. Exercises such as static holds (i.e, planks), one-arm farmer carries and one-arm kettle bell swings will surely do the trick! Sounds easy, right? Give it a try.

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Thursday, December 29, 2016

Workout: Hang Power Snatch: 2-2-2-2-2

Accessory: Work Toward A 2016 Goal


Are You Working Out?

Are You Training?

“There is a difference between the two and that difference isn’t always understood when people start. If you are training then you are pushing the limits in order to achieve a higher level in a sport. This will require long hours, training alone, daily reflection, proper sleep, recovery, food, and sacrifice. This isn’t for everybody and I often see over time that the requirements for training often weigh too much on people’s pysche. Working out is about fun. You should always leave the gym feeling better than when you walked in. You should never get injured. You should have that be the best time of your day and you enjoy what you’re doing. Before people get started on “training,” and truly training for a sport, they need to fully grasp what is required. When I was training for basketball it wasn’t just going to the park and having fun while playing with friends. It was long hours alone early in the morning or late at night, by myself shooting thousands of shots and dribbling. It wasn’t always fun but it was what was needed to get done for my higher purpose. Have your understanding of your goals, and stick to the plan. Both paths are awesome and lead to success, as long as you want to be on that path and put in the work.”

~ Jason Leydon (CrossFit Milford)


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Wednesday, December 28, 2016

Workout: Seven Rounds For Time Of:

7 Front Squats (165, 115)

7 Chest-to-Bar Pull-Ups

Accessory: Work Toward A 2016 Goal


Are Your Hamstrings Actually Tight?

This just in… Your tight hamstring may not need to be stretched!

Your pelvic tilt can play a big role in how tight your hamstrings feel. With a neutral pelvis, there is balance between the hip flexors and hamstring. Any tightness here is probably okay to be stretched out. But when we look at the anteriorly tilted pelvis, that all changes. The shortened hip flexors pull the front of the pelvis down. This, by default, causes the back of the pelvis where the hamstring attaches to be pulled up, which actually brings the hamstrings into greater stretch and tension.

So the sensation of tightness that you feel may not be tightness at all, and further stretching the hamstring will not likely do you any good. You have to feed slack into the hammies from the other side of the leg so that they can settle back to a ‘normal’ length.

That said, take a long hard look in the mirror at your degree of pelvic tilt. Are you hyperextended at your low back (i.e., demonstrating an ‘anteriorly rotated’ pelvis)? If so, you need to attack those shortened hip flexors that are pulling the front of your pelvis down. Attacking the hip flexors will help to reset the pelvis into a neutral position and free up any unnecessary tightness surrounding your hammies. 

Try these exercises to help improve upon hip flexor mobility, while also helping to strengthen your glutes. Both exercises will almost immediately ‘loosen’ your hammies and give you a more complete hip extension for all that heavy lifting.

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Tuesday, December 27, 2016

Workout: “Filthy Fifty”

For time:

50 Box Jumps (24, 20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35)
Walking Lunge, 50 steps
50 Knees-to-Elbows
50 Push Press (45)
50 Hip Extensions
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

Time Cap: 35 Minutes


Are You Using Your Weight Belt Correctly?

Often athletes think they’re using a weightlifting belt correctly by just wearing it tight around their waist. In order to properly use a belt, you must breathe and brace your core ‘into the belt’. If you only wear the belt tightly around your waist, you miss out on the full potential of the belt. Next time you squat with a belt, take a huge breath and expand your stomach into the belt and then brace against it.

However keeping mind, the belt does not replace the role of your core muscles, but rather acts as  another restraint or layer to add rigidity to your midline. A belt combined with a correctly braced core is more stable than no belt at all, and can increase the lifter’s intra-abdominal pressure by a factor of 20-40% when squatting max loads.

Save your belt for truly heavy loads, i.e. 90% or higher. In fact, many athletes don’t care to wear a belt at all. Like any other piece of gear, use it only when needed. Otherwise you run the risk of it becoming a crutch.

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Workout: Back Squat 3-3-3-3-3 reps

Accessory: 4×12/leg Reverse Barbell Lunges



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Saturday, December 24, 2016


Happy Holidays

CrossFit Belltown will be closed today (Saturday) in observance of Christmas Eve. We will resume normal business hours on Monday, December 26th.

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Friday, December 23, 2016

Workout: “The 12 Days of CrossFit Belltown”

1 Jerk (135, 95)
2 Hang Power Cleans (135, 95)
3 Deadlifts (135, 95)
4 Box Jumps (24, 20)
5 Toe-To-Bar
6 OHS (135, 95)
7 Kettlebell Swings (55, 35)
8 Calories Rowing
9 GHD Sit-Ups
10 Push-Ups
11 MedBall Cleans (20, 14)
12 Muscle-Ups

Like the song “12 Days of Christmas” — complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my trainer gave to me: one Jerk; on the 2nd day of Christmas my trainer gave to me: 2 Hang Power Cleans and 1 Jerk; on the 3rd day of Christmas, my trainer gave to me: 3 Deadlifts, 2 Hang Power Cleans and 1 Jerk; continue with 4 Box Jumps, 3, 2, 1 etc… Final round is 12 Muscle-Ups down to 1 Jerk.


Holiday Schedule Revision

Happy Holidays from CFBT! Hopefully Santa brings us all a few PR’s this Christmas!

A reminder that we will not be hosting class this Friday, December 23rd, at 6:00am or 6:30pm. Also, all classes will be canceled on Saturday, December 24th, in observance of Christmas Eve.


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Thursday, December 22, 2016

Workout: Row 5000m

Accessory: Spend 10 minutes mashing out hamstrings and hold couch stretch for 2 minutes per side


Time Is Running Out

Checked the goals board lately? With less than two weeks left in 2016, how much progress have you made? How many boxes have you checked? How many of the goals you set out to achieve back in January have you accomplished? Of the boxes that remain unchecked, ask yourself how much time you’ve actually spent working on them over the last 12 months. A goal without a plan is just a wish. If you want it, you have to put in the work. Remember, if it was easy, everyone would do it. The hard work we put in day after day is what sets us apart.

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Wednesday, December 21, 2016

Workout: Three Rounds For Time Of:

100 Double-Unders

30 Kettlebell Swings (55, 35)

15 Burpees

Accessory: 4×20 V-Ups (add weight as needed)


Stock Up!

Whether you’re traveling for the holidays or just want to stash some quality food away to avoid a trip to the grocery store during the Christmas madness, we received our order of NW FitMeals just yesterday morning. They freeze well, and we won’t be getting a delivery next week due to the holiday, so stock up while you can!

Our menu this week includes:

Paleo Chicken Salad $10.99
Pork Carnitas $11.99
Moroccan Chicken Stew $11.99
Bacon-Wrapped Smokey Chicken $11.99
Spicy Chicken Meatballs w/ Paleo Ranch $11.99

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