Author Archives: Nadia Shatila

Wednesday, September 7, 2016

Workout: Complete as many rounds as possible in 15 minutes of:

20 Dumbbell Walking Lunger Steps (55, 35)

200m Run

20 Sit-Ups

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Annual Mariners Field Trip

CrossFit Belltown’s 6th annual Mariners game field trip is tonight, September 7th, at 7:10pm! If you have yet to pick up your ticket, or would like to attend, please see Meghan at the front desk as soon as possible!

Also, in observance of the game, the 6:30 CrossFit class, Bootcamp class, and open gym session will be canceled. However, CrossFit Basics are welcome to attend any of our regular CrossFit classes throughout the day.

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Tuesday, September 6, 2016

Workout: Push Jerk: 3-3-3-3-3 reps

Accessory: 150 Banded Press Downs

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Living Life ‘As Rx’

Wodkilla is both a symbol, and a statement.

When asked back in 2010 if he had any design ideas, Athlete and Coach, Erik “Dirty” Alvarez of the Carlsbad, California-based apparel company ‘Life As Rx’  remarked, “You should put an AK47 on a shirt and write WODKILLA over it”. On that day the most popular design in the history of the company was born. The fire arm has since been updated to reflect what the Special Forces are using in the field (Special Forces make up a significant portion of the CrossFit community in general), but the message has always been the same: See the WOD, kill the WOD!

You can read more about Life As Rx here.

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Monday, September 5, 2016

Workout: 

“Jerry”

Run 1 Mile

2k Row

Run 1 Mile

-or-

“Helton”

Three rounds for time of:

800m Run

30 Dumbbell Squat Cleans (35, 20)

30 Burpees

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Happy Labor Day!

CrossFit Belltown will only be hosting one class today at 10:30am. Everyone is welcome to attend, including CrossFit Basic and Open Gym athletes.

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Saturday, September 3, 2016

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

Benchmark Options:

Annie

Amanda

Barbara

Cindy

Diane

Elizabeth

Filthy Fifty

Fran

Grace

Helen

Isabel

Jackie

Karen

Kelly

Linda

Mary

Nancy

Nasty Girls

1RM lifts or Runs/Rows

Accessory: 2x200m Overhead Carry

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Labor Day Schedule

A friendly reminder that CrossFit Belltown will be closed this Monday, September 5th, in observance of Labor Day. We will be hosting only one class (and a corresponding open gym session) at 10:30am.

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Member Spotlight: Lucas Lima

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Name: Lucas Lima

DOB: 09/14/1990

Occupation: Software Engineer

CrossFitting Since: September 2015

First Memorable CrossFit Experience: My first CrossFit Open, last year (2015). It was incredible to see the whole gym come together every Friday night and cheer on each other, sharing the same anxiety and excitement for the upcoming WOD, and the joy and relief after every completed workout.

Favorite WOD: Anything with bodyweight movement for time. Angie, for example.

Favorite Lift: Clean & Jerk for sure. And I still have a love/hate relation with Snatch.

Least Favorite WOD: Anything with running and/or overhead squats.

Favorite CrossFit Moment: First, when I jerked 200 lbs — I had already hit a huge PR with 185 lbs and it felt good, so I tried again at 195 lbs and didn’t believe what I had just done. I was going to stop but got convinced to try again at 200 and to this date, I don’t know how I did that. The second time was a power clean at 200 lbs — this time I wanted it so badly and had failed twice that day so getting it on the third attempt was thrilling.

Why You Do CrossFit: Having a community of like minded individuals who are constantly striving to be better and pushing others to their limits is addictive. Also, CrossFit is the only fitness workout so far that didn’t bore me and makes me see continuous improvement since the first workouts.

Favorite Cheat Meal: Pão de Queijo (Cheese bread), Brigadeiro e Pudim (look it up on google — those are some awesome Brazilian desserts). And any other food that my grandmother cooks 🙂

CrossFit Secret: Listen to everyone, all the time. Everyone has a little cue or hint that they use and you can incorporate in your training. Even listening to the coaches explain how to do a push up for the warm up, for example, every now and then, they’ll let out a small hint that could make you a little more efficient and it all adds up.

What Do You Do On Rest Days: I try being active and practicing other sports. I love board sports, so on the winter you can probably find me snowboarding and in the summer I’ll probably be skating somewhere or doing a light hike/trail. (If there was a closer warm water beach here, I’d probably be surfing year-round).

What Can’t You Live Without: SUN! I went nuts last winter right after moving to Seattle and I’m already suffering some anxiety for the lack of Sun we’re going to have in the upcoming months.

Favorite Vacation Spot: Any warm water beach in Brazil: Trancoso/BA, Itamambuca/SP, Tijucopava/SP, Copacabana/RJ… The list goes on.

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Friday, September 2, 2016

Workout: As many rounds as possible in twelve minutes of:

10 Single Arm Dumbbell Power Snatch, Right Arm (55, 35)

10 Burpees

10 Single Arm Dumbbell Power Snatch, Left Arm (55, 35)

Accessory: 3×12 Back Rack Barbell Step-Ups (12 per leg)

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Staying Stacked!

Congratulations to Nick for PR’ing his Clean & Jerk this week (225lbs).

It is important to realize that the process of achieving the correct catch or ‘receiving’ position of the split jerk depends on a chain of events that starts with the rear leg position and progresses upwards:

1) By limiting the extension of the rear leg, we are able to keep our pelvis vertical.

2) If our pelvis is kept vertical, then it is easier to keep our spine straight and vertical, making for a more stable foundation.

3) Provided that we are able to open our shoulder joints completely, then we can establish a straight, vertical column of bone support that runs all the way from our hip joints to our wrists.

4) This vertical column of bone support allows us to stabilize the bar overhead with minimal stress on the shoulder muscles (the weakest link in the chain).

5) Admittedly, the bent rear leg position increases the stress on the legs, but the legs are the strong link in the chain and can handle the added stress.

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Thursday, September 1, 2016

Workout: 50-35-20 reps for time of:

Wall Balls (20, 14)

Pull-Ups

Double-Unders

cfbt-mariners

6th Annual Mariners Field Trip

Next Wednesday, September 7th, CrossFit Belltown will be heading down to Safeco Field for our 6th annual Mariners Game field trip and we invite you to join us! The game has become an enduring CFBT tradition and is always a great time! Tickets are $31 each, payable via cash or check, and can be picked up at the front desk. For more information or to reserve a seat, please email info@crossfitbelltown.com or see Meghan at the front desk.

Please note that by signing up, you are committing to purchasing a ticket. If for some reason you are unable to attend the game, the ticket must still be paid for.

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Wednesday, August 31, 2016

Workout: Clean &Jerk: 1-1-1-1-1

Accessory: Accumulate 30 Strict Toe-To-Bar

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Eat Real Food.

If, like some of us, you maybe didn’t plan your Sunday pilgrimage to the grocery store quite as well as you thought and you find yourself mid-week with a mostly empty fridge, we just received our weekly supply of NW FitMeals yesterday morning — so you don’t have to settle for eating breakfast cereal instead of a real dinner.

Our menu this week includes:
Paleo Chicken Salad $10.99
Paleo Carnitas with Roasted Veggies $11.99

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Tuesday, August 30, 2016

Workout: ‘Nancy’

5 rounds for time of:

400m Run

15 Overhead Squats (95, 65)

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Labor Day Holiday History (& Upcoming Class Schedule)

Once upon a time not so long ago we had jobs and made stuff in America and it was honorable to work (yes, even manually) and workers were respected, appreciated, and one could be proud to be a productive worker in the United States of America.

The three-day weekend last hurrah of the summer we call Labor Day Weekend was a celebration of work and the workforce.

The holiday unofficially began on September 5, 1882 when 10,000 workers took an unpaid day-off to honor the labor force of America and marched from city hall to Union Square in New York City, it was the first-ever Labor Day parade.

As years passed, more states began to hold these parades, but Congress would not legalize the holiday until 12 years later when President Grover Cleveland was forced to sign the holiday into law.

Although Labor Day began as a celebration of the American workers, the labor movement and its achievements, it additionally has come to be celebrated as the end of summer vacations, the last, long summer weekend before autumn, a day to picnic and barbecue and a signal that is time to go back to school for the students and a precursor to the harvest season for agriculture.

This Labor Day (Monday September 5th), CrossFit Belltown will only be open for one class at 10:30am. All other classes will be cancelled in observance of Labor Day.

Because, America!

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Monday, August 29, 2016

Workout: Back Squat: 5-5-5-5-5

Accessory:  400m Zercher Carry

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Epic -vs- Easy

You can’t do epic shit with basic people. And that’s all we have to say about that.

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