Author Archives: Nadia Shatila

Saturday, May 6, 2017


Reminder of Revised Hours for Saturday, May 6

A friendly reminder that we will be hosting a CrossFit Level 1 Certificate Course at CrossFit Belltown this weekend and will consequently be canceling our regularly scheduled classes on Saturday morning. Instead, we will be hosting Open Gym hours, as well as Olympic Lifting with Coach Lincoln, from 6:30pm to 8:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics — but please be sure to register in advance. Saturday night classes have a tendency to be crowded and fill up quickly.

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Friday, May 5, 2017

Workout: “Fight Gone Bad!”

Three rounds of:

Wall-Ball Shots (20, 14) to 10 Foot Target (Reps)
Sumo Deadlift High-Pull (75, 55) (Reps)
Box Jumps (20″) (Reps)
Push Press (75, 55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

brian j

Live to Lift Another Day — Health & Fitness Across a Lifetime

For most of us, life is about 85-90 years long, and for the same majority, we will spend a large portion of it striving to be healthy human beings. Our fitness will certainly wax and wane, but for the most part we seek live with a health-conscious attitude. However, is our lifelong pursuit of fitness defined by the doing workouts ‘as prescribed’? Is it defined by hitting the next personal best in weightlifting, or our number of marathons run in a year? Is it defined by our attitude toward a specific day’s workout? I think we all know the answer; No, it is not. So how can we better capitalize on our healthy habits, so as to uncover the true pot of gold hiding at the end of the rainbow – the answer is simple: Longevity!

So how do we get there?

1: Educate Yo’self! It is imperative in life to never stop learning. We are playing a very long game here and to sit in a state of complacency for even a moment where you think you have all the answers will surely stop you in dead in your tracks, figuratively -and- literally.  Instead, look for outside resources, talk to your coaches (PLEASE…!!!), search for not just the “what” or “how”, but look for the “why.” The “why” often leads to a broader understanding of how daily actions can affect change over the long term, and how you can be made even better. And above all else, DO NOT let pride stop you from growing.

2: Don’t sweat the small stuff, we do enough ‘sweating’ as it is. It’s easy to get caught up in behavior that can negatively affect your outlook on CrossFit and your overall fitness in general. Some of those small things include; always looking for a new PR, constantly comparing yourself to others (especially true of social media), getting frustrated when you have to scale down a workout, or constantly looking for new programs or quick-fixes to improve your fitness. It’s easy to get bogged down in the little nuances of the CrossFit and fitness community. Instead, stay focused on YOU, your journey, and how well you can better play the long game.

3: Keep the end in mind, but don’t forget how, when or where you started. This may be the most important, as it requires the most focus on the bigger picture. Said focus can be very easily lost on looking at how others are progressing in their fitness relative to your own -by overanalyzing the little things that don’t matter (see #2), or by beating yourself up if you think your progress doesn’t match someone else’s. Stay focused on you and your journey. Keep the end in mind, but don’t forget where you came from.

Looking forward to playing the long game with each of you! ~CFBT

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Thursday, May 4, 2017

Workout:  “Isabel”

For time:

30 Power Snatches (135, 95)

Accessory: 3×25 Kettlebell Side Bends


What is Bootcamp, if not another opportunity to work your weaknesses?

There’s a misconception that, because Bootcamp is included in our CrossFit Basics membership, it’s less challenging and/or relevant than any one of our regular CrossFit classes – that it’s CrossFit watered down [for beginners]. Don’t be fooled — just because Bootcamp doesn’t feature any barbell-work DOES NOT mean it’s only for newcomers.

Keep in mind, CrossFit is designed to prepare it’s subjects for the unknown and unknowable. That said, any routine, no matter how ‘complete’, contains within it’s omissions the parameters for which there will be no adaptation. For this reason, our Bootcamp classes allow for an even larger pool of movement patterns and time domains that will most assuredly tax your fitness against every realistically conceivable combination of stressors, equipment availability and imagination willing. “This is the the stuff of surviving fights and fires” (Greg Glassman, CrossFit Founder and CEO).

Bootcamp meets Mondays and Wednesday nights at 6:30pm, and most Saturday mornings at 8:30am.

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Wednesday, May 3, 2017

Workout: 6 rounds for time of:

400m Run
25 Burpees


This time of year we see a lot folks traveling. For some it’s a much-needed vacation,and for others it’s a different city every week for work. Whether it’s for business or pleasure, meal prep is a tricky thing to balance when you’re traveling. There’s not a lot of point in prepping a bunch of food when you’re going to be gone for two weeks, and how do you even find the time when you’re home for 24 hours and then hopping on another plane? This is partly why we carry NW FitMeals for individual sale — so you don’t have to worry about leaving a ton of extra food in the fridge while you’re gone, or trying to cook when you’re barely home. They’re fresh, paleo, and blocked out appropriately with lean protein, organic veggies, and healthy fats.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Moroccan Chicken $11.99
Paleo Chicken Zucchini Meatballs $11.99

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Tuesday, May 2, 2017

Workout: Back Squat: 2-2-2-2-2

Accessory: 4×25 Banded Pull-Through’s


Revised Hours for Saturday, May 6

In observance of the CrossFit Level 1 Seminar we will be hosting this weekend, we will be canceling our regular schedule of classes on Saturday morning. We will instead be hosting open gym hours from 6:30pm-8:00pm and Coach Lincoln will be on-hand to coach Olympic Lifting from 6:30pm-8:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics. Please be sure to register in advance, per usual.

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Monday, May 1, 2017

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

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM lifts or Runs/Rows

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All Winners!

Someone once said “a wise man (or woman) grows with the greatness of his (or her) task.” Suffice it to say, a whole lotta growth took place this past weekend… and many donuts were consumed.

Shown above:

~New Jersey 13.8 mile Spartan Beast Race (on 4100ft of elevation), compliments of our resident Spartan, Sarah M.
~Top Pot Donut 3mile Dash, compliments of Pete C., ‘Topher T., Ben S.
~US Masters Wrestling Championships, bronze medal winner, compliments of Deke T.

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Saturday, April 29, 2017

Workout: Five rounds for time of:

15 Thrusters (135, 95)
400m Run

Accessory: 3×1:00 Superman hold on GHD


New Flavors and Old Classics

We just restocked our selection of RxBars with some old favorites — Coconut Chocolate and Chocolate Sea Salt — and two brand new flavors — Chocolate Peanut Butter and Chocolate Chip. Each bar is about 200 calories, has at least 10g of protein and is made with just egg whites, dates, and nuts. No gluten, no soy, no dairy, no added sugar. No BS. Perfect for an easy, healthy snack on your way in to or out of the gym.

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Friday, April 28, 2017

Workout: Ten rounds for time of:

10 Pull-Ups
10 Dips
10 Sit-Ups
10 Squats


“Strict” First.

Too often we see athletes bypass developing the strength to perform a movement “strict” in favor of performing that movement “kipped” because they perceive it as being easier. And yes, while the purpose of kipping a movement is to increase our work capacity and allow us to perform more repetitions of that movement in a shorter period of time, that does not equate to the movement being made easier. Especially when you consider the kind of stress being put on the body by such a dynamic movement. Take the kipping pull-up, for example. By recruiting the hip to help elevate the body during the pull-up, we are lessening the pulling strength necessary to perform the movement, potentially making it accessible to an individual who might not have the pulling strength to perform a strict pull-up. But stop for a moment and consider this: if you don’t have the shoulder strength or stability to perform a strict pull-up, what makes you think you have the shoulder strength or stability to be swinging from the pull-up bar without putting yourself at risk for a shoulder injury? So, to those of you working toward your first pull-up or first muscle-up, our advice is this: put in the time and work to build the strength to accomplish it strict, first. Your longterm shoulder health will thank you.

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Thursday, April 27, 2017

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

5 Dumbbell Push Jerk (55, 35)

10 Box Jumps (24, 20)

Accessory: 3×10 Reverse Hyper 


Sometimes You Just Need To Be Stronger

“Why don’t I have handstand push ups?” 

“Why don’t I have a muscle up?” 

“Why hasn’t my squat snatch gone up?” 

“Why does my back hurt?” 

“Why do overhead lifts hurt my shoulders?”

These are all legitimate questions that have a very clear answer — “You’re not strong enough yet.” No one asks “Why can’t I deadlift or bench press more weight?” because the answer is obvious. Often the answer to the questions above are the same, even though it’s sometimes hard to hear — You just need to get stronger.

So where’s a good place to start? The answer is simple… STOP skipping strength days for ‘conditioning’ workouts only. Understand that aerobic conditioning (i.e., cardiorespiratory endurance) is only one of TEN general physical skills needed to be considered a well-rounded and competent athlete. By ignoring any one of these physical competencies (i.e., endurance, stamina, STRENGTH, flexibility, power, speed, balance, accuracy, agility & coordination), you will only ever be as ‘fit’ as your weakest link.

(Title and foreword, compliments of ActiveLifeRx)

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Wednesday, April 26, 2017

Workout: Snatch Complex: 1-1-1-1-1-1-1

Snatch Deadlift + Hang Snatch + Snatch

powermonkeyPower Monkey Is Coming To CrossFit Belltown


Coaches: Dave Durante & Mike Cerbus

Number of Days: 2

Date/Times: Saturday August 26 (10am-5pm)

                    Sunday August 27 (10am-5pm)

Cost: $425 per person

Clinic Overview

Weightlifting Sessions: Overhead Positioning & Squat Technique, Stability Adjustment, Pulling & Catching the Snatch in Ideal Positions, Setting up the Jerk, Front Rack Position, Pulling & Catching the Clean in Ideal Positions, Front Squat Technique & Shoulder/Wrist Mobility

Gymnastics Sessions: Movement Philosophy & Gymnastics – Being Healthy vs. Competing, Shoulder Health Warm Up & Basic Individual Mobility, Assessment Into Stretches/Corrective Exercises, Bar Work (breakdown + drills of every movement in CF), Ring-work – Complete breakdown of muscle up mechanics and common mistakes. Handstand Work (drills, structure recognition, HSPU positioning for different variations, supplemental exercises).


  • 1 FREE Block of Monkey-Method™ Gymnastics Programming (5 weeks).

Instructors At A Glance

DAVE DURANTE is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as alternate. After retiring from competition, David helped coach his alma mater, Stanford University, to an NCAA Team Title in 2009 and has continued to be a part of the sport through his position on the Athlete Advisory Committee with the United States Olympic Committee as well as his position on the USA Gymnastics Men’s Technical Committee.  Dave leads Team Power Monkey which is comprised of elite athletes and coaches who help design new equipment, provide gymnastics education to the fitness world, and coach at Power Monkey’s bi-annual training Camp. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015.  He also wrote and developed the CrossFit Gymanstics Advanced Course.  He lives in NYC with his wife Sadie and coaches at CrossFit Solace. 

MIKE CERBUS competed in the sport of Weightlifting at an elite national level from 2005-2014 . He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.  His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.

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