Author Archives: Nadia Shatila

Saturday, April 4, 2015

Workout: For time:

1 mile Run

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A 12min Mile Is Just As Far As A 6min Mile!

CrossFit Belltown will be hosting only one class today. That class will take place at 930am 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 Level 2 Seminar).

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Friday, April 3, 2015

Workout: For time:
50 Dumbbell Snatches (55,35)
15-foot Rope Climbs, 5 ascents
40 Dumbbell Snatches
15-foot Rope Climbs, 4 ascents
30 Dumbbell Snatches
15-foot Rope Climbs, 3 ascents
20 Dumbbell Snatches
15-foot Rope Climbs, 2 ascents
10 Dumbbell Snatches
15-foot Rope Climbs, 1 ascent

image1 (17)Catch Us If You Can!

If you haven’t caught one of our Saturday morning Track workouts, there’s still time. CrossFit Belltown will be training at Queen Anne Bowl Playfield for the next two Saturdays; April 4th and 11th at 930am. So come one, come all. We train for life… and sometimes life demands that we RUN.

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Thursday, April 2, 2015

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

Run 400m

7 Muscle-ups

Accessory:  Accumulate 100 Hollow Rocks

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Eating on The Road

I spend about 50% of my life on the road for work; which means I spend A LOT of time in Airplanes, Airports and Hotels.  Over the years I have had to figure out how how to “eat well” on the road, when options might be limited. I know a lot of you guys also travel for work and I often am asked if I have suggestions on good travel snacks. Pictured above are just a few of my on the road staples!  Now, these snacks do not replace real food, but sometimes you have to just do the best you can. These snacks also work well if you have a busy day at work or tend to be on the go a lot! Share your favorite snacks with our community on Instagram, using #CrossFitBelltown

Pictured Above:

Real Sticks: Beef or Turkey sticks which are a good source of protein in a pinch.

Tanka Bars: Buffalo Meat with dried fruit and spices

Progenex Recovery: Protein Powder, this has saved me when the only options around were carbs and I wanted to keep my Protein, Carbs and Fat balanced.

RX Bars: Evening sweet treat for me. It’s got Protein, Carbs and Fat but it is higher in Carbs.

Perfect Foods Bar: Good amount of Carbs and Fat, little lower in Protein but it works in a pinch.

Justin’s Almond Butter: These things are a lifesaver! It’s unbelievable easy to find Carbohydrates in an airport, but a bit more difficult to find fats.

Peter Rabbit Baby Food: Yep, that’s baby food! It’s simple, clean and a good source of carbohydrates when on the go.  I often pack a frittata or grilled chicken to eat with one of these squeeze packs.

Fuel for Fire: These things are amazing.  They are similar to the baby food but also have 10g of Protein. Look for these next week in the gym.

Once you have figured out a few staples you like, it becomes much easier to try to manage eating clean on the road.  The next step is to make sure your macronutrients are balanced (Protein, Carbs and Fat).  Carry a few snacks from each macronutrient category and mix and match as you please.

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Wednesday, April 1, 2015

Workout: Test a Benchmark Day

Options:Annie, Amanda, Barbara, Cindy, Diane, Elizabeth, Filthy Fifty, Fran, Grace, Isabel, Jackie, Karen, Kelly, Linda, Mary, Nancy, Nasty Girl, s1RM lifts or Runs/Rows

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 Why Do We Keep Score?

Someone once said “If you aim at nothing, you will hit it every time.” In the case of the whiteboard, our aim in keeping scores(s) is to provide us with a quantitative assessment of your performance; the hard facts and data that allow us to take the intangible and turn it into something tangible. It allows us to measure, observe and repeat given workouts when needed, as in today’s (Re-)Test A Benchmark Day. Workouts such as Cindy, Fran, Helen, etc… are invaluable tools in helping us to reflect on our programming as well as any improvements you’ve made in striving for a higher level of Fitness. We want results that are unquestionable. We want results that we can stand behind as coaches, as athletes and as a community. We want a board that is filled with personal records. We keep score to measure our own individual progress while also helping to hold ourselves to a higher standard. We as coaches paint the target; choose your aim wisely.

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Tuesday, March 31, 2015

Workout:  10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat Clean (135, 95)
Toe To Bar
Box Jump (24, 20)

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CrossFit Level 1 

Kellen and Meg (pictured with CrossFit HQ Seminar Staff Members) participated in the CrossFit Level 1 Course this past weekend at CFBT.  Meg has had her CrossFit Level 1 Certificate for 5 years and attended the course again as a refresher.  The CrossFit Level 1 Course is not just for those looking to train others. It’s a great for those who want gain greater understanding of the CrossFit Methodology and core concepts of the program that they love.  Also, check out the CrossFit Training Instagram page (@crossfittraining) for great videos, tips and photos!

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Monday, March 30, 2015

Workout: Overhead Squat: 10-10-10-10-10 reps

Accessory: 2×15 Hip Extensions & 2×20 AbMat Sit-ups

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“One Team One Dream”

Its hard to believe that the Open season has come and gone already. What an incredibly grueling five weeks it’s been. On behalf of the entire coaching staff, we couldn’t be more proud of the effort that was put forth.  For many, it was the culmination of a year’s worth of torn hands, blood, sweat and tears. For some, it was the first foray into competition. For a few, it was the first real step outside an now ever-growing comfort zone.

As many of us know, and as many more have learned in these past few weeks, there is just nothing like stepping outside your comfort zone  to take ones’ training, performance and mental toughness to another level.  The PR’s and over-the-top performances were too many to count. Sure, some of us found ourselves buried head-deep in a Home Depot bucket, contemplating the taste of our last meal. However, far more important in the grander scheme of things than anything a ‘leaderboard’ or  ‘ranking’ could have ever offered, were the lessons learned and how we will use them going forward not only as athletes, but also as human beings – to be better mothers, fathers, brothers, sisters, friends and neighbors. After all, isn’t that why we’re here… To be better. Period.

SO- Keep your squats low, your standards high…. and don’t ever EVER stop being awesome.

‘There Can Be Only One’

~CFBT

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Saturday, March 28, 2015

Workout: “Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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 Today, We Run!

We are taking our fitness out for a stroll today. Please meet at the Queen Anne Bowl PlayField, located at 2806 3rd Ave West at 9:30am.

Note: All athletes, including Bootcamp & CrossFit Basic are free to attend, however please be sure to still register (for class) online.

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Friday, March 27, 2015

Workout: 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95,65)

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 Reach & Rock!

Four down… One to go. CrossFit athletes across the world have spent the last four weeks wall balling, muscle-uping & clean and jerking their way through the 5th Annual CrossFit Games Open. There have been surprises and tears, sweat given and blood spilled. We’ve seen ripped palms, unvanquished spirits, CrossFit miracles and undeniable victories over ourselves. Now with only one workout remaining, it’s time to muster all the strength and mental toughness we have left, because make no mistake about it, Rx’d or Scaled; 15.5 is going to be tough… really REALLY tough!

Mental Approach ~ This workout is all about engine, stamina, and ultimately… mental toughness! In general, blowing it out at 100% on the row would be unwise. Use a higher damper setting to give you more calorie credit for each stroke. For the thrusters, you get to use the exact same muscle groups as you did in the row,  however now with the added pleasure of the overhead press. Suffice to say, you’re really not going to want to pick up the bar right away. But you must. Remember to find places to breath [the return on the row / the top of the thruster / any transition between movements]. Keep in mind these are two VERY similar movements. They pay dividends for those who do them right and punish those who violate their core-to-extremity movement patterns.

Warm up ~ This workout will definitely require a lap or two around the block at a casual pace, interspersed with 2 to 4 sprints along the way, each lasting no more than 5seconds. This will help to elevate your heart rate without overtaxing the energy systems responsible for carrying you through the workout. Also be sure to warm up your shoulders and hips to help with your squat and overhead positioning. Finish things out with 4-6 minutes of ‘couch stretch’ to help open up the quads for the row.

 Tricks & Tips ~ The Row ~ In order to maximize your body’s muscle and tendon elasticity, you should let your heels come up 1 to 2 inches at the front of every stroke and then powerfully drive them back down on the drive. We all have these massive springs behind our legs called the Achilles Tendon that are strong enough to create a tremendous amount of force over our own bodyweight. Being as how the heel cord is so thick and strong, you should utilize it’s energy to help initiate the the beginning of each stroke. By driving your heels down as the first movement out of the catch, you are helping yourself to drive with the legs rather than opening too soon with your shoulders and thus giving way tons and tons of sacred hip power. The Thruster ~  Stay in your heels as best as possible; the rower will have already started to attack your quads from being in your toes at the front of every stroke. Make sure you are using your hips to elevate the bar overhead. And should you wish to ‘rest’ with the bar in hand, make sure you pause with it in the rack position rather than keeping it unnecessarily overhead for too long.

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Saturday Morning Track Workouts

 

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We will be hosting only one Saturday morning class (9:30am) for the next three Saturdays, starting this Saturday March 28th (followed by Sat April 4th & Sat April 11th) at the Queen Anne Bowl PlayField, located at 2806 3rd Ave West. All other Saturday classes will be cancelled on these dates, as we will be hosting a CrossFit-related Seminar each of these three weekends.

Our Track workouts are your opportunity to step outside the gym and put your Fitness to the test!

Note: All athletes, including Bootcamp & CrossFit Basic are free to attend, however please be sure to still register (for class) online.

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Thursday, March 26, 2015

Workout: Push Jerk: 3-3-3-3-3-3-3 reps

Accessory: 1,000 meter Row at 70% effort.

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New Friday Morning Hours

Starting Friday April 3rd and ongoing, our 8:00am CrossFit class will move to an earlier time slot — 7:00am. In so doing, we will have back-to-back CrossFit classes from 6:00am to 8:00am, including Open Gym.

 

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