Author Archives: Nadia Shatila

Tuesday, August 2, 2016

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

Benchmark options:







Filthy Fifty











Nasty Girls

1RM lifts or Runs/Rows

Accessory: 400m Farmer’s Carry


While The Getting’s Good!

This week’s supply of NW FitMeals were just delivered fresh this morning, but that doesn’t mean we’ll have them for very long! Last week we were sold out by Tuesday night, so you might consider picking up the clean, high quality GAINZ fuel you want sooner rather than later. Otherwise you might get stuck settling for snacking on protein bars instead. The horror.

This week’s menu options include:

Paleo Chicken Salad $10.99
Paleo Carnitas $11.99
Paleo Thai Chicken Salad w/ Almond Butter Dressing $11.99
Paleo Chicken-Stuffed Peppers $11.99

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Monday, August 1, 2016

Workout: Back Squat: 3-3-3-3-3 w/ 3-second pause at the bottom of the first rep

Accessory: 3×12 Bulgarian Split Squats


Our Scars Are Our Medals

Life isn’t about avoiding the bruises. It’s about collecting the scars to prove we showed up for it — a freshly picked callus is not something to be strewn about the gym as if it were trash; certainly not on what we consider to be hallowed ground.

You owe it to your callouses to either give them a proper burial by discarding them in one of our five garbage-cans located throughout the gym… Or by humbly leaving them at the front desk. We will make sure they are ceremoniously put to rest.

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Saturday, July 30, 2016

Workout: “Running Grace”

400m Run

10 Clean & Jerks (135, 95)

400m Run

10 Clean & Jerks (135, 95)

400m Run

10 Clean & Jerks (135, 95)

Accessory: Accumulate 3-minute Barbell Overhead Hold

pukie3…2…1… “Wait, I gotta use the bathroom!”

Ever wonder why Mother Nature comes knocking at the sound of “3…2…1… GO”?

Just when you are about to throw down the gauntlet, your lower duodenum decides to throw you a curveball.

Well, we’re here to tell you that you may have a case of “Sudden Onset Evacuation Syndrome” (S.O.E.S.).

S.O.E.S. isn’t really a condition… We just made it up. However made-up, your anxiety can really make you feel like you need to use the bathroom. This is simply because when your body goes into “fight or flight” mode, certain functions are seen as less important to control by the brain. ‘Holding in” your pee and other unmentionables isn’t exactly super important to your brain if you are being chased by a lion or bear for example… or ‘Fran’.  Your brain says, “Run… Leave everything behind!”

This is essentially what is happening when your coach starts the clock. You know you are about to enter the pain cave and your anxiety triggers a fight or flight response in your brain.

Just don’t forget to wash your hands…

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Friday, July 29, 2016

Workout: Three rounds for time of:

15 Dumbbell Squat Snatch, right arm (35,20)

15 GHD Sit-Ups

15 Dumbbell Squat Snatch, left arm (35,20)

15 Toes-to-Bar

megsquat“Be Impressed By Intensity… Not Volume”

This statement was made as early as 2002 by CrossFit Founder and CEO, Greg Glassman. Crudely translated, it means this: Do more in less time — NOT more work in more time.

Intensity — It is not a mythical creature born of grunting, sweating or watching the veins protrude from your forehead. It is also not a matter of opinion (i.e., perceived vs. actual output). It is physics, plain and simple. Scientifically speaking, intensity is defined as power: force multiplied by distance, then divided by time. Simply put, intensity is doing more work faster. 

Explained via a CrossFit scenario, if you took 10 minutes to do ‘Fran’ and then did another workout because “10 minutes wasn’t enough…”, you did not perform Fran with intensity. If you had, you’d still be on your back.

By comparison, Games athletes are able to do more because they can maintain intensity throughout all their ‘additional’ training. In effect, they’ve earned that volume, and they have the measurables and the resiliency to back it up. As for the rest of us, here’s an incredibly well written article that discusses importance and value of intensity over volume:

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Thursday, July 28, 2016

Workout: Deadlift: 1-1-1-1-1

Accessory: 4×25 Banded Cable Crunches


Chill Out – It’s Only Sweat.

Sweat — It’s as warm as blood. It essentially is blood. Sweat comes from plasma — the watery, colorless portion of blood.  Sweat cools by evaporation: offloading your heat into the air. Like this: When you start to overheat, vessels in your skin dilate, encouraging blood to migrate there. Hot plasma is then offloaded through sweat glands onto the surface of the body to evaporate. Evaporation carries heat away from the body, in the form of water vapor.

However, when we exert ourselves, the muscles we’re using begin to demand the very same blood that the body needs to use for sweating. One of the more mild consequences of this competition for blood is heat exhaustion. With blood flowing out to the skin for cooling purposes and, at the same time, into the muscles to deliver oxygen to fuel the work that you are doing, it becomes harder to maintain the blood pressure needed to pump blood up to the brain. Without enough oxygen-carrying blood reaching your brain, you pass out… Or find yourself extremely dizzy.

Heat exhaustion is embarrassing but not particularly dangerous. Fainting is both symptom and cure. Once you’re horizontal on the ground, the blood flows back into your head and you regain consciousness.

Heatstroke, however, can kill. Here too, it begins with a competition for blood. On a hot day, when your body is trying to sweat your core temperature down to the safe range and you haven’t been drinking enough water to replenish your blood volume, and on top of that you’re exercising hard and your muscles are begging for oxygen — and the exercise itself is generating heat — something has to give. The body sacrifices flow to the gut in order to put it where it’s needed; closer to the skin’s surface so as to offload heat. In doing so, the gut and all its internal organs are deprived of blood and the energy carrying properties held within it (i.e., OXYGEN). It’s a killer. The digestive organs start to fail. A systemic inflammatory response sets in, and multi-organ damage ensues. Delirium, sometimes coma, even death, may follow.

So with the warmer temperatures this time of year, and more sweat being produced than normal, comes the added responsibility of keeping hydrated before, DURING and after your workouts.

3…2…1… SWEAT!

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Wednesday, July 27, 2016

Workout: “J.T.”

21-15-9 reps for time of:

Handstand Push-Ups

Ring Dips


Time Cap: 15 Minutes

Accessory: 150 Banded Pull-Aparts


Coffee-Flavored ‘Fuel For Fire’ Is Here!

Understanding and respecting of the power of caffeine, and it’s strategic application in your training, can make all the difference between a missed lift or a personal record. There is definitely a performance advantage when applied in the correct doses to the correct training modality(s). Not only does caffeine increase mental focus and acuity, if you are trying to loose weight, caffeine can also serve as an appetite suppressant… and has been shown to foster both lipolysis (breakdown of fat) and thermogenesis (calorie burning).

Due to the fact that caffeine increases both heart rate and blood pressure, we would not recommend it’s consumption for activities where heart rate is already elevated, such as endurance workouts (i.e., ‘chippers’) or metabolic training (i.e., ‘AMRAPS’, ‘EMOMS’, etc…). There are a great many athletes that claim to feel like they are drowning due to overuse of caffeine in conditioning workouts and end up with nausea or vomiting. That said, we recommend using the caffeine-infused (50mg of caffeine per pack) ‘Fuel For Fire’ for a long or heavy strength training session to help with the mental fatigue that often accompanies such a stressor.  Remember, choosing the right supplements, like choosing the right diet, can assist you in your training. But in the end, YOU are the determining factor in your training success.

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Tuesday, July 26, 2016

Workout: Overhead Squat: 2-2-2-2-2 w/ 3-second pause at the bottom of each rep

Accessory: 100 Banded Glute Bridges


What’s Your Fitness Age?

Far too many people avoid exercise as they get older, inevitably dooming themselves to a life of decrepitude and loss of independence as they approach the Golden Years.

For anyone born before color TV, McDonald’s or the polio vaccine, we have an ever-emerging problem: We decide not to go to the gym; a choice that is being made increasingly far too often, and it has a direct effect on how functional we are in our later years and how many of those years we even have to try to enjoy.

To rage against aging is to choose to actively seek fitness, to logically and progressively train to reap the promise of a spectacular return on your physical investment – health, independence, vitality and longevity. There simply is no substitute for the blood, sweat and tears earned with time spent in the gym — time spent training functional movements to progressively improve fitness and quality of life.

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Monday, July 25, 2016

Workout: 3 rounds for time of:

800m Run

21 Pull-Ups

12 Kettlebell Swings (72, 55)

YouTube Preview Image

Hallowed Ground

“What’s happening in the boxes is nothing less than a miracle of physiology and community.”

~ Greg Glassman, CrossFit Founder & CEO

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Saturday, July 23, 2016

Workout: 5 rounds for time:

12 Wall Ball Shots (20, 14)

12 Toes-to-Bar

Accessory: 10×1 Max Distance Broad Jump

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Worth Every Rep

“One year ago today, I walked into my first ever CrossFit Basics class and could barely make it through the warmup. Today I can deadlift more than my bodyweight, push 100+lbs overhead, complete an intense 8+mile mud-run obstacle course… and so much more. Thank you to all those who have supported me on this journey, I couldn’t have done it without you. Here’s to another great year and the opportunities ahead.” ~ Sarah M.

CrossFit… It works! ~ CFBT

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Friday, July 22, 2016

Workout: For Time:

10 Muscle-Ups

100 Push Press (75, 55)

800m Run

Accessory: 3×25 Bent-Over Rear Delt Flys


The Ultimate Proving Ground

CFBT’s Christopher Thomas will be spectating in style at this year’s Reebok CrossFit Games with ex-CFBT’er, Derek Fonz. This will be the tenth year of the Games; dating back to its humble beginnings on a dusty ranch in 2006.

Tune in here for live coverage all week/weekend long to see who will be crowned the fittest man and woman in the world.

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