Workout: 12-9-6 reps for time of:
Teamwork Makes The Dream Work
CFBT would like to wish our athletes a strong performance at this weekend’s Best of The Rest Showdown at CrossFit Krait (10600 231st Way NE, Redmond 98053) this Sunday July 12th. All six athletes will be representing CFBT as as Team ‘Ultimate Victory Forever’. The day’s competition will consist of four workouts spread out across the day, starting approximately at 10:00am, 12:10pm, 2:10pm and 4:30pm. Award ceremonies will begin at 5:30pm. The top three teams will win cash and prizes totaling over $3,000! Please come out and show your support.
(Shown above from left to right: Kelly A, Derek F, Max L, Topher T, Daisy M & Madison F)
Workout: Push jerk 3-3-3-3-3 reps
Accessory: 3×15 Weighted Sit-ups
Overheating vs. Fatigue
Believe it or not, body temperature is a limiting factor in determining ones performance. It is our ability to withstand higher (internal) temperatures that can help us to become better athletes.
In 2009, it was discovered that muscle pyruvate kinase, or MPK, an enzyme that muscles need in order to generate chemical energy, was highly temperature-sensitive. At normal body temperature, the enzyme is active – but as temperatures rise, some of the enzyme begins to deform into the inactive state. By the time muscle temperatures near 104 degrees Fahrenheit, MPK activity completely shuts down.
There’s a very good biological reason for this shutdown. As a muscle cell increases its activity, it heats up. But if this process continues for too long, the cell will self-destruct. By shutting itself down below a critical temperature threshold, MPK serves as an elegant self-regulation system for the muscle. Your muscle cells are saying, “You can’t work that hard anymore, because if you do… you’re going to cook and die”.
When you cool the muscle cell, you return the enzyme to the active state, essentially resetting the muscle’s state of fatigue, at which point you can once again resume activity. It really brings new meaning to the phrase “If you can’t stand the heat… Get outta the kitchen.”
Sure, it may be hot outside or in the gym, but the fire that burns in you, burns in YOU. Use that fire to your advantage; your ability to withstand the discomfort it creates will always be your greatest strength.
Workout: Complete as many rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches (70,55)
20 Box Jumps (24,20)
Accessory: Accumulate 50 Strict Push-ups
Get Low! Get Low!
THIS is what we mean when we tell you to “get low!” Sylvia H., shown above, demonstrating the all-to-incredible and ever-elusive ass-to-ankle back squat. So why should depth matter when squatting? Well, let’s just say “you have to go there to get strong there”, meaning the only way you’re ever going to stand up a heavy squat clean or snatch is by training yourself to get as low as possible.
So keep that in mind the next time you’re attempting a heavy squat clean or snatch; the heavier the bar, the less distance it will travel when elevated from ground, and therefore the LOWER you will need to get in order to successfully complete the lift.
Workout: 8 Rounds for time of:
2 Rope Climb
200 meter Run
There Can Be Only One
One thing that’s special about CrossFit Belltown is that you can be guaranteed a space full of like-minded people who find it perfectly acceptable to give an all-out effort and train as hard as they damn well please. We can scream, we can grunt. We can bleed, we can cry. Suffice to say, CrossFit Belltown is a special environment filled with incredible people who think it’s okay to do what we want, even if it hurts. Because let’s face it… It’s one thing to be brave enough to reach beyond your physical limits, but it’s an entirely different ball of wax to be strong enough to pick people up and bring them with you.
Workout: Power Snatch 3-3-3-3-3-3-3 reps
Accessory: Row 1,000 meters or Run 800 meters at 70% effort
Packed With Awesome!
Now you can help yourself to a pre- or post-workout frosty Kill Cliff from our new refrigerator. You can also cool down while fueling up with a Fuel For Fire real food protein pack. Both are ridiculously tasty and chalked full of what you need to train dirty while keeping it clean.
Workout: Four rounds for time of:
Row 500 meters or Run 400m
15 Push Press (135, 95)
“Strength Will Always Find A Way”
Last week CrossFit Belltown lost a very special part of gym history; one of the last remaining bumper plates that was given to us in 2009 as a gift in celebration of our gym’s birth.
Our loss is not a sad one, but quite the opposite. This plate has served us well in countless ways and we are forever indebted to what it now represents ~years upon years of breaking ourselves down, only to be made whole again. And even though it’s memory will soon fade, may its sacrifice resonate as strength inside us all for wherever our lives may take us. And as iron sharpens iron, may we all continue to grow and be made better by the obstacles we face both inside and outside the gym.
Workout: For time:
60 One-legged squats, alternating
40 Single-arm overhead dumbbell squats (35,20)
30 Handstand Push-ups
20 Thrusters (35,20)
This is Tom. Tom enjoys running, or so it would seem. Tom is a strong runner.
Tom attended last Saturday’s track workout, hoping to tackle a one-mile run with ease. However this one-mile run was different. Tom and his fellow athletes were asked to to pull off the track every minute in exchange for 5 burpees… and this would continue until the one-mile run was completed.
Tom now no longer enjoys running. Tom has learned a hard, yet valuable lesson ~Burpees can and will ruin just about anything. Burpees turned his 7min mile into nearly a 13min mile.
Tom is now a broken man… but not for long. For the next time when Tom is asked to run a mile, it will be the fastest mile of his entire adult life, guaranteed.
A comfort zone is a beautiful place where nothing ever grows. Kudos to Tom for stepping outside his comfort zone.
I think we’ve all learned a valuable lesson here today: Variance… It most assuredly is the spice of life!
Workout: Push Press: 5-3-1-1-1-1-1 reps
Accessory: Accumulate 3 minutes in Chinese Plank
CrossFit Basic Teaches Threshold Training
Whether it be a wooden dowel or 185lbs, you’ve probably heard us tell you a million times that “Technique and Intensity are not at odds with one another…” and that “Each is reconciled via Threshold Training“.
In common language, what we mean to say is that if you are having trouble maintaining proper technique in a workout, whether it be because you are moving too fast or have too much weight on the bar, simply back off to a speed (or a weight) where you can more easily demonstrate good technique.
This is a choice, albeit a difficult one, that must be made every repetition of every workout. And this is exactly the place where we often run into problems. The #1 problem we encounter usually manifests itself as a little lie we conjure up in our heads that says, “It’s okay… I can get away with this because moving like crap is letting me go harder/heavier/longer”. If this sounds familiar, try comparing it to a game of checkers in a chess match with Bobby Fisher. You will lose, every time. Badly.
In truth, you must first identify where your breaking point exists. Then, once you’ve arrived at said breaking point, simply let your foot off the gas, fix what needs fixing and then get back to work as quickly as possible. In following this path, you make it easier to improve you overall technique, overall efficiency, overall safety…. AND your overall Fitness.
Test a Benchmark WOD or make up a missed workout
1 Rep Max lifts or Runs/Rows
Powered By Nature
Essential oils aren’t just something that makes the room smell good. Most people have no idea that essential oils can help bring balance to the body!Want to breathe easier? Speed your recovery? Boost your energy levels? Relieve Stress? Or just help yourself to better and more easily relax? These powerful essential oils have been used to support wellness for centuries…. and their coming to CrossFit Belltown!
Resident CFBT Athlete and Essential Oils Guru, Lauren Peter, will be showcasing a special blend of Young Living Essential Oils at CFBT tonight from 530pm to 730pm. Each of her oils is specially formulated to not only help un-fry your brain and untie your body from a tough and grueling day of training, each blend will also most assuredly aid in helping you to reach your Health & Fitness goals… one epson salt bath, diffuser or oil rub at a time.
Come find out what essential oils are all about and what copaiba, frankincense, marjoram, blue spruce, clary sage, wintergreen, peppermint and balsam fir can do for you!
Should you have any product questions whatsoever, please feel free to contact Lauren directly at email@example.com