Author Archives: Nadia Shatila

Tuesday, January 19, 2016

Workout: Deadlift: 3-3-3-3-3-3-3 (3 second descent each rep)

Accessory: 3×12 Bulgarian Split Squats

Go Big Or Go Home

Congratulations to Daisy May for competing as a non-novice lifter in her very first USAW-sanctioned Olympic Lifting competition this past Sunday at CrossFit IronHorse in Woodinville – with none other than Coach Lincoln at her side. Not only was this Daisy May’s very first time to compete as a non-novice lifter – she also qualified herself for a spot at The National Masters Cup in Savannah, Georgia, this upcoming April. Way to go Daisy May!

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Monday, January 18, 2016

Workout: Three rounds for time of:

20 Dumbbell Hang Clean Thrusters (Clusters) (35, 55)

30 Burpees

CrossFit Belltown’s 12th Man

Longtime CFBT athlete and Seahawks fan, Tom Graff (with wife Tracy), shown above, looking particularly dapper in his vintage CFBT t-shirt yesterday at the Seahawks vs Panthers game in Charlotte, North Carolina.

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Saturday, January 16, 2016

Workout: CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to overhead (115, 75)

10 Deadlift (115, 75)

15 Box jumps, (20, 24)

Smile, it’s just Adult PE!

(Photo credit: Lincoln Brigham)

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Friday, January 15, 2016

Workout: Complete as many rounds as possible in 15 minutes of:

15 chest to bar pull-ups

30 second Ring L-sit hold

Accessory: 10 min stretching

Fuel For Fire Is Back In Stock!

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Thursday, January 14, 2016

Workout: Hang Power Snatch: 3-3-3-3-3

Accessory: Accumulate 3 minutes upside down (handstand walking, handstand hold, headstands)

Thursday Night is Oly Night

If you’ve ever wanted to delve deeper into the Olympic lifts, the clean and the snatch – Thursday night is your night between 730pm and 830pm. Led by longtime and immensely respected coach Lincoln Brigham, this class delves deeper into a multitude of movement principles and lifting drills, all geared to help improve your technique.

Class space is limited. Sign up today!



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Wednesday, January 13, 2016

Workout: Back Squat: 5-5-5-5-5 reps

5 second pause in the bottom of the first rep.

Accessory: 3×12 single leg dumbbell RDL’s

crossfit love

CrossFit Is Love
When CrossFit exploded onto the fitness scene so many years ago, there was nothing else like it. It featured short but grueling workouts done in stripped-down warehouses. It required no fancy equipment. It had no set routines. It did, however, push us to the very edges of our abilities and beyond.
So what makes CrossFit so darn amazing? Some might argue that it’s the results it garners – and you do get results, fast. But what has really made CrossFit the success it is today is the love and support found within its walls… And on its floors.
It’s a well-established fact that people who have experienced a stressful event together tend to form bonds, and the stress of a high-intensity workout regimen, even though it’s a good stress, tends to have the same effect (‘Fran’, anyone?). We push one another to the limit and beyond. We encourage one another; maybe even cry together. We are here to better ourselves and one another, creating  a bond equal to that of soldiers having been to hell and back. Our bonds are as intense as our workouts.

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Tuesday, January 12, 2016

Workout: “Nasty Girls”

Three Rounds for time of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135, 95)

Accessory: 2×20 Butterfly Abmat Sit-ups (slow and controlled)

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The Original Nasty Girls

Annie, Nicole and Eva. 3 OG CrossFit Women you should know.  Watch and be inspired. This video is from December 2005, which the first time the workout Nasty Girls was performed.


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Monday, January 11, 2016

Workout: Push Press: 3-3-3-3-3-3-3 reps

Accessory: Accumulate 30 Strict Pull-ups


You May Be Strong, But Are You Tough?
The myth is that you’re either born tough or you’re not. The truth is, toughness, both mental and physical, can and should be trained and cultivated, just like any other skill… regardless of whether we do or do not find it engrained within our DNA.
A very simple example of physical toughness  –and one that is used as a euphemism of toughness in general– is thick skin (literally). We as CrossFitters rarely develop calluses beyond our hands. By comparison, those that train with tough objects or in tough climates tend to develop thick skin… all over. Mikko Salo, the 2009 CrossFit Games champion, is a cold weather rescue diver as part of his profession in Pori, Finland . Annie Thorisdottir (2011 & 2012 CrossFit Games champion) and Katrin Tanja Davidsdottir (2015 CrossFit Games Champion) are both from ICELAND, and thus routinely train at below-freezing temperatures. Coincidence?
Suffice to say, exposing ourselves to the elements is the best way to develop this very real form of physical toughness. And as a bonus, the constantly shifting terrain challenges our body, our patience and focus. Freezing temperatures and unpredictable terrain makes everything harder, or rather, more complex. The result is that we learn how to tolerate higher levels of stress, both mental and physical, and forces us to adapt in order to make something work despite the fact that the environment is not cooperating. We can either deal with it, or we can fail, plain and simple.
Ruken, Sarah, Moira, Tolga, Krystle, Bret, Drew, Madison, Max, Pete (and his alter-ego, ‘Kenny’) and Katie all chose to deal with ‘it’… and braved the coldest bootcamp workout in CFBT history. How cold, you ask? 36 bone-chilling degrees fahrenheit. And THAT is the definition of tough! 
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Saturday, January 9, 2016

Workout: PARK WOD! Either you are in or out….

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“Park WOD”

Rain, sleet, snow or Armageddon, CrossFit Belltown will be hosting class today at Olympic Sculpture Park. Said class will take place at 930am (and only at 930am). All other classes are cancelled; there will be no classes ‘at’ the gym today, in observance of a CrossFit Level1 Seminar we are hosting.
Athletes will meet in front of the ‘Wake’ art installation shown in the photo above. Park entrance is located at the intersection of Western Avenue and Boren.
All athletes are welcome to attend. Dress warm and leave the LuLulemon at home -this may be a muddy one.
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Friday, January 8, 2016

Workout: Four Rounds for time of:

30 Box Jumps (24, 20)

20 GHD Sit-ups

Row 250m

-Rest 2 min

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The GHD Sit-Up

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