Author Archives: Nadia Shatila

Monday, November 13, 2016

Workout: Front Squat: 5-5-5-5-5

Accessory: 3×12 Single Leg Dumbbell Russian Deadlifts


Get Off Your Ass And Squat!

Simply put, you can’t offset sitting for ten hours a day with one hour of exercising. You just can’t.

Too often today we are bombarded with the idea of quick workouts for fast results. Many of us live busy lives, which lends to the idea that if you can just find 30 minutes a day to workout, you’ll reach your goals! Well, unfortunately this isn’t how TRUE results are found. If you want lasting results (in health and wellness… all ‘Fitness’ aside), you need to find time to work on how well you move THROUGHOUT your day — not ONLY during your workout.

The squat for example, is not ONLY an exercise! It’s a movement, first and foremost. How many of you sit in a deep bodyweight squat throughout your day? How many of you can even sit in a deep bodyweight squat comfortably? I challenge you to give it a try – ten minutes unfettered in the bottom of an air squat… it ain’t easy.

The ancient Greek philosopher Socrates once said “It is a shame for a man to go through life without finding the true strength they are capable of.” Given the context of this blog post, that may be a tad overly existential. However one thing is for certain — in order to find your true physical potential, you must learn to make quality movement a priority in your life and not only in your training. Every one of us should be capable of sitting in a deep bodyweight squat for ten minutes a day. Can you do this?

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Saturday, November 12, 2016


Schedule Revision For Saturday, November 12

In observance of the CrossFit Level 1 Seminar at CFBT this weekend, we will not be hosting our normal schedule of classes on Saturday morning. Instead, we will be hosting Open Gym hours from 6:00pm to 8:00pm, and all athletes are welcome to attend. In addition, Coach Lincoln will be in to lead Olympic Lifting during those hours. Please still be sure to register online if you wish to attend.

Please also note that should you arrive to the gym before 6:00pm, you will kindly be asked to wait outside until the seminar ends.

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Friday, November 11, 2016


Row 1000 Meters

Rest 3 Minutes

Row 750 Meters

Rest 2 Minutes

Row 500 Meters

Rest 1 Minute

Row 250 Meters

Accessory: Accumulate 3 minutes upside down


RPM 10k Challenge

Throughout the month of November, the folks at RPM Fitness are hosting the 10k Challenge, encouraging athletes everywhere to pick up a rope and get jumping, with the end goal of completing ten-thousand jump rope repetitions by the 30th!

Not only do we think this a great opportunity for CFBT to grow and bond as a gym, it’s also an opportunity to practice those elusive double-unders! After all, the CrossFit Open is just around the corner…

Get registered here and start tracking your progress! Happy jumping!

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Thursday, November 10, 2016

Workout: Three rounds for time of:

15 Sots Press (45,35)

Handstand Walk 15 Meters

20 Second L-Sit Hold

Handstand Walk 15 Meters


Bend That Back Knee!

A common fault we often find in beginner and intermediate weightlifters is a straight back leg in the receiving position of the split jerk — receiving the bar with a straight back leg limits the distance we are able to press ourselves under the bar. A fully extended rear leg (in the receiving position of the split jerk) has also been shown to create a substantial amount of knee pain; instead of cushioning the weight with a bent rear leg, the knee takes a considerable beating when the weight gets heavy overhead.

Ideally we want to have a slight bend in the back knee, thus allowing us to more easily change levels under the bar. The rear knee should be stacked directly under your hip as we move down underneath the bar, further enabling you to remain neatly (and strongly) ‘stacked’ under the bar; shoulder on top of hip, and hip on top of knee.

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Wednesday, November 9, 2016

Workout: “Tom”

Complete as many rounds as possible in 25 minutes of:

7 Muscle-Ups

11 Thrusters (155, 105)

14 Toes-To-Bar


Timing The Turnover & Receiving Position Of The Clean

We always talk about RECEIVING the snatch and not CATCHING the snatch. The same idea is important to understand in the clean, as Chris demonstrates in the lift pictured above — Timing is hugely important and we want to stay connected to the bar throughout the entire lift, from takeoff to getting under the bar.

In the clean, we often see people diving under the bar and hoping to “catch” the bar in the front rack position. To maximize efficiency of the clean, we need to time our pull so that we meet the bar at the top of it’s upward-most travel, and then aggressively turn the elbows over to “receive” the bar at that point in space.

Conversely, when the bar comes crashing down on top of you, it’s because you’ve gotten too far under the bar as it’s still traveling up. The bar crashing on top of you can pull you forward and out of position, causing any number of scenarios where you will likely miss the lift.

Think of it this way: Would you rather be in the bottom of a squat and have the bar handed to you right at your shoulders? Or would you rather the bar be dropped on top of you from higher up? Suffice to say, it’s much easier to absorb the weight if you meet the bar vs. letting it fall on top of you.

Give it a try!


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Tuesday, November, 2016

Workout: Push Press: 3-3-3-3-3-3-3

Accessory: 100 Lying Dumbbell Roll Back Extensions


What Good Can Possibly Come From Smashing Your IT Band?

Understanding anatomy is critical in appreciating the difference between ‘normal’ pain associated with muscular tightness vs the the pain associated with injury.

Take the IT Band for example. Remember, it’s a tendon. Tendons do not have an adequate blood supply and have no elastin (meaning they DO NOT lengthen). So, what would the value of foam-rolling a structure without blood supply or elastin be? The answer is none. But it hurts, so what is it doing? Look no further than a Google  and/or image-search of the ‘lateral femoral cutaneous nerve’. You’re going to find that this nerve is responsible for sensory innervation (sensing pain and touch) and it lives right where the IT Band resides — nerves don’t like to be crushed. They are alerting you with pain because your constant smashing is hurting them.

So if it’s tension that you’re trying to alleviate, look to areas that are comprised of tissue, NOT tendon. Areas such as the Tensor Facia Latae, Gluteus Medius, Piriformis, Adductor and Vastus Medialus (Google them all!). Many of these muscles tie into where the IT Band inserts on either the hip and/or the knee. Thus, by feeding slack into these surrounding tissues, you can thereby relieve the (over)accumulation of tension found in the IT Band and achieve a more open and pain-free range of motion in the hip and knee, all without the pain of associated with ever having touched your IT band.

Give it a try!

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Monday, November 7, 2016

Workout: For time:

100 ft Walking Lunge

50 Push-Ups

50 Double-Unders

25 Knees-to-Elbows

5 Rope Climbs, 15 ft

50 Box Jumps (24,20)

25 Overhead Squats (65,45)

25 L-Pull-Ups

50 Sit-Ups


Saturday November 12th Schedule Revision

In observance of this Saturday’s CrossFit Level-1 Seminar, we have adjusted our Saturday class schedule. Rather than hosting morning classes, we will instead be hosting ‘Open Gym’ hours from 6:00pm to 8:00pm for anyone wishing to train on their own inside the gym. Additionally, Coach Lincoln will be hosting his Olympic Lifting class concurrent to Open Gym, 6:00pm to 8:00pm. All athletes are welcome to attend — please still register for class online.

IMPORTANT NOTE: In observance of this Saturday’s CrossFit Seminar, CrossFit Belltown members will only be allowed in the gym between 6:00pm and 8:00pm. Should you arrive to the gym ‘early’, you will kindly be asked to wait outside until the seminar ends.

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Five Rounds For Time Of:

500m Row

15 Floor Press (135/95)


All For One… And One For All

Congratulations to Fred B. for PR’ing his back squat earlier this week – 255lbs. Fred’s PR stands at the top of a long list of Back Squat PR’s this week. Well done, everyone!

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Friday, November 4, 2016

Workout: Weighted Pull-Ups: 1-1-1-1-1-1-1

Accessory: 100 Banded Face Pulls

YouTube Preview Image

The Reverse Hyper — The Most Important Yet Underutilized Piece Of Equipment In The Entire CrossFit Pantheon

The benefits of utilizing the Reverse Hyper apparatus are both strength-driven, as well as pre-and rehabilitative. During the eccentric (lowering) phase of the movement, the load provides traction on the spinal column, circulating spinal fluid throughout he spinal column. During the concentric (upswing) phase of the movement, the glutes, hamstring and spinal erectors contract to lift the load. The combination of these phases of movement provides a pumping action, circulating nutrient rich blood to the back, keeping it strong and healthy.


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Thursday, November 3, 2016

Workout: “Angie”

For time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats


A New Addition

Congratulations to Ashley and Ian Sefferman! They welcomed Shaina Elle into the world on October 29, 2016. The beautiful baby girl weighed only 6lb 11oz, but we suspect it’s only a matter of time until she’s getting her first muscle-up mid-workout… just like her daddy.

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