Author Archives: Nadia Shatila

Thursday, April 14, 2016


0-7 Minutes:
30 OHS (95, 65)
10 Muscle-ups

7-14 Minutes:
30 Thrusters (115, 75)
15 Toe To Bar

14-21 Minutes:
30 Push Jerks (135, 95)
15 Pull-ups


You’re Only As Strong As Your Best Ring Row

The ‘ring row’ is a deceptive exercise that many people mistakenly overlook, thus missing out on it’s potential benefits. Ring rows build the bodyweight strength necessary for rope climbing and pull-ups, and they can often help to correct muscular imbalances and deficiencies that could lead to shoulder injuries. They are infinitely scalable to match or challenge your current level of strength, and they pay huge dividends in terms of grip strength as well. Given all these advantages, the answer is simple: you should include ring rows in your weekly accessory-work. Just remember, the objective in ring row training should be to challenge yourself to adapt and grow stronger, not just to do as many repetitions as you can by making the movement easier. The athletes who make the most progress are those who consistently spend time training the most challenging version of the movement, not the least.

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Wednesday, April 13, 2016

Workout: Seven Rounds for Time and Total Load of:

30 Double Unders

1 Snatch

Accessory: Accumulate 100 Abmat Sit-ups (butterfly feet, unanchored)

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Northwest Fit Meals* will be offering a tasting at CrossFit Belltown next Monday April 18th at 5:30pm.

Space is limited — There will only be enough food prepared for those who RSVP  -this will not a traditional ‘sampling’, in that you will ONLY be served if you have RSVP’d prior to the tasting.

Should you wish to attend, you must RSVP no later than TODAY (Wednesdayat 12pm by emailing

* Northwest Fit Meals is a local food delivery company that goes beyond just meal prep and delivery!  They make homemade delicious paleo food from scratch!  They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves! Their food is NEVER frozen; they make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible!

You can read more on their website here.

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Tuesday, April 12, 2016

Workout: Three rounds for time of:

30 Steps Overhead Walking Lunge (45, 25# plate)

Row 250m

Handstand Walk 50 feet

25 GHD Sit-Ups

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Just Monkeying Around

Evan S., making his way across the gym… without ever touching the floor.

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Monday, April 11, 2016

WorkoutPush Press + Push Jerk + Split Jerk: 1-1-1-1-1- reps

Accessory: 2×12 Dumbbell Pull Overs

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Real Food That Fits Your Macros

Northwest Fit Meals will be offering a tasting at CrossFit Belltown on Monday April 18th at 5:30pm. Should you wish to have your own freshly cooked meal, please RSVP no later than Wednesday April 13th at 12pm by emailing

Hurry. Space is limited — There will only be enough food prepared for those who RSVP.

Upcoming menu-tasting options:

~Chicken salad
~Italian meatballs
~Pulled pork

*Northwest Fit Meals is a local meal prep company that goes beyond just meal prep!  They make homemade delicious paleo food from scratch!  They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves! Their food is NEVER frozen; they prep, make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible!  Additionally, for those of you tracking macronutrients (using the MyFitnessPal app), Northwest Fit Meals has all of their meals uploaded in the application — all you have to do is search ‘nwfitmeals’ to see all available menu items.

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Saturday, April 9, 2016

Workout: In teams of two:

200m MedBall Carry Run (20, 14)

100 Burpees

200m MedBall Carry Run (20, 14)

100 Box Jumps (24, 20)

200m MedBall Carry Run (20, 14)

100 Wall Balls (20, 14)

200m MedBall Carry Run (20, 14)

prowler push

Giddy Up

Madison: “Kelly, are you steering?”

Kelly: “I have no idea…!”

Better weather means more fun things to do, outdoors!

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Friday, April 8, 2016

Workout: 21-15-9 reps for time of:

Push press (95, 65)


Accessory: 5 rounds for speed:

Push the Prowler or drag the Sled 50 feet


“Full Effort Is Full Victory.”

A famous quote by Mahatma Gandhi — this is not an ‘everyone is a winner’ type of saying; it is also not saying that winning and being in first place is what it is all about. Rather, this quote speaks to how much effort, heart and passion you can bring to whatever task you’re performing. And as your CrossFit journey rolls along, we challenge you to live up to the mantra of “Full effort is full victory.”

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Thursday, April 7, 2016

Workout: Four rounds for time of:

400m Run

7 Deadlifts (choose your load)

Accessory: Accumulate 100 Hollow Rocks


A Few Reasons ‘BMI’ Shouldn’t Be Trusted As An Overall Health Marker

Body Mass Index (BMI) was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician.

Quetelet produced a formula to give a quick and easy way to measure the degree of obesity of the general population, ultimately to assist the US government in allocating resources.  The equation quite simply takes a persons weight and divides it by their height, squared.

A few issues with this formula:

It is scientifically nonsensical — There is no physiological reason to square a person’s height (Quetelet had to square the height to get a formula that matched the overall data. If you can’t fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.

It is physiologically wrong — It makes no allowance for the relative proportions of bone, muscle or fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and health-conscious individuals tend to find themselves classified as overweight, or even obese.

So, if you love your body and you take good care of it (as you should), please don’t let some outdated equation tell you that you’re anything less than fit as f#ck!

Read more here.

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Wednesday, April 6, 2016

Workout: “Nate”:

Complete as many rounds as possible in twenty minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72, 55)


‘Per Ardua Ad Alta.’
(Through hard work, great heights are achieved)

WODBooks are back in stock for a short time only. Get yours now while they last!

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Tuesday, April 5, 2016

Workout: Front Squat: 2-2-2-2-2 w/ 5 second pause at the bottom of the first rep

Accessory: 3×12 Bulgarian Split Squats


Share The Love, Not The Germs!

Our goal at CrossFit Belltown is to assist all of you in your quest for health and happiness. We absolutely love seeing your faces every day, and hope you enjoy it so much that you want to be here every day. But is ‘every day’ really such a good idea, especially when you start to feel run down; even sick? And with being sick, so comes the theory, “I’ll just sweat it out”.

This is our plea. Please don’t bring your germs to CrossFit Belltown. The ‘sweat it out’ theory just brings germs to the rest of us, in an environment already filled with heavy breathing and bodily fluids… yes people, fluids; a veritable powder-keg of communicable illnesses, hell bent on one thing — putting you on your ass for weeks at a time.

Looking at our immune system relative to the amount of ‘work’ we put into improving our fitness, here’s something to keep in mind the next time you bring a sniffle to the gym -the longer the duration and the more intense the workout, the longer the temporary period of immunosuppression lasts. Meaning that when we’re working at higher intensities than just standing around doing bicep curls (not that there’s anything wrong with that…), we’re actually in a state that puts us at a higher risk for catching any number of nasty bugs brought into the gym, sick or non-sick, no matter how hard we work to keep the gym clean for you.

We’re not saying stay away for too long — we of course want you to come back and workout with us. What we are saying is that Seattle is full of wonderful places to take a hike or walk on the beach. Take a few days to have some “active recovery”, to breathe in some fresh air… and we’ll see you when you’re feeling better. Share the love… not the germs!

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Monday, April 4, 2016

Workout: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


The World Is Their Oyster!

Congrats to Daisy May and Nadia for competing at National Masters Weightlifting this past weekend in Savannah Georgia.

Daisy had a great showing at her first national level meet, making 3-of-6 lifts; snatching 46kg and clean & jerking 64kg, thus PR’ing her total (110kg) and qualifying her for Masters Worlds in Germany later this year.

Nadia went 6-for-6, winning Gold in her weight class for a second straight year and hitting a competition PR in the Snatch with a weight of 61kg. Nadia also hit a lifetime PR in the Clean and Jerk at 76kg and PR’d her total by 6kg at 137kg, thus further solidifying her a spot at Worlds in Germany later this year alongside Daisy (and Lincoln — who also qualified two days earlier).

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