Author Archives: Nadia Shatila

Member Spotlight: Antoinette Loghry

DSC_0461

Name: Antoinette Loghry

DOB: 3/20/87

Occupation: AR/Credit Analyst at Tableau

CrossFitting Since: August 2013

First Memorable CrossFit Experience: The 30 minute plank with Eric in bootcamp one Saturday morning. It was challenging both mentally and physically, and I think that was when I first realized CrossFit was about so much more than just exercise.

Favorite WOD: Heavy lifting days are my favorite

Favorite Lift: Deadlift and push press

Least Favorite WOD: Anything that includes running. Or burpees… Or wall balls…

Favorite CrossFit Moment: The moment I stopped feeling nervous at the start of each WOD and started feeling excited.

Why You Do CrossFit: It makes me feel like a total badass when I finish a Hero WOD or one of those bring-you-to-the-edge WODs like 14.5. I do things at Crossfit Belltown that I never thought I would be able to do, and I want to keep challenging myself and achieving my fitness goals. Not to mention, I get to do all this with some of the most supportive workout buddies and coaches around!

Favorite Cheat Meal: Sandwiches, particularly a good Italian sub.

CrossFit Secret: Push hard, have fun, and don’t cheat yourself.

What Do You Do On Rest Days: Sleep in! I love working out at 6 am, but sometimes I need some extra sleep.

What Can’t You Live Without: My husband, my friends, and something to laugh about.

Favorite Vacation Spot: Anywhere with sunshine and good food

Posted in | Leave a comment

Monday, March 9, 2015

Workout: Front Squat: 3-3-3-3-3-3-3 reps

Accessory: Row 1,000 meter at 70% effort

YouTube Preview Image

One Team One Dream!

Week two of The CrossFit Open is officially over, and so is 15.2….. Again. And in 15.2 fashion, the intent was clear- to separate the the best in the world from the rest of the world. And in the end, we all came together as a team and fought hard. We fought once again for victory over ourselves and absolutely surpassed all expectations of what we once thought was impossible. Now, on to the next challenge.

Posted in | Leave a comment

Saturday, March 7, 2015

Workout: 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95,65)
10 Chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95,65)
12 Chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95,65)
14 Chest-to-bar pull-ups

Etc., following same pattern

IMG_3680 Ahhhh The Return of 14.2!

Gabe R., once again helping to kick off another Open Workout by hitting an unbroken round of overhead squats.

15.2 Tips & Advice

Mental Approach ~ This WOD is all about doing whatever needs to be done to make the cut into the next time bracket. However you MUST stay calm. This workout is won by those who can control their heart rate, stay rhythmic on the overhead squats and play it smart on the pull-ups.

Warmup ~ Make sure your callouses are trimmed down and hands are taped as needed. This is not the time to try something new as far as how you normally prep your hands prior to a pull-up intensive workout. Do plenty of hip and shoulder mobility. Stretch out your T-spine

Tricks & Tips ~ The ascending rep scheme can be daunting if you allow yourself to think too far ahead. Focus on executing the rep and set you are on address that next, bigger set when you get there. Pull-ups ~ Unless your chest-to-bar pull-ups are exceptional, consider taking smaller sets. This will keep muscle fatigue at bay, as well as keeping the heart rate under control in the early rounds. This workout is going to be a great opportunity to practice being in the moment. Additionally, DO make sure to wrap your thumbs AROUND the pull-up bar no matter how much you may not like it. It could save you from possible injury and quite possibly allow you to hang on for an extra rep or two. We were given the opposable thumb for a reason! Make sure to use it so you don’t lose it! Overhead Squats ~ Remember to breath at the top of every rep. The most important key for getting through a round will be doing the overhead squats in as big of sets as possible. So if your posture is good, and your breath controlled, you will avoid having to pick up that bar mid-round, which will be not just a physical killer but a mental one as well. Avoid wrist straps, as using them will only restrict your grip when going back to the rig for pull-ups.

Posted in | Leave a comment

Friday, March 6, 2015

Workout: 5 rounds for time of:
90 Foot Handstand Walk
30 One-Legged Squats, alternating

IMG_3659

One Team~One Dream

Find and get to know your fellow CFBT friends and athletes via Instagram! It’s the perfect forum for showcasing your new-found talents and achievements. Whether it be your first muscle up or lightning fast run around the block, nothing for us is ever too big or too small. We’re all in this crazy journey together, so allow us to celebrate it with you by including the hashtag #CrossFitBelltown

Posted in | Leave a comment

Thursday, March 5, 2015

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×15 Hip Extensions

YouTube Preview Image

“Be Impressed with Intensity, not Volume” – Greg Glassman, CrossFit Founder and CEO

It is a common thought that more equals better, however not when it comes to CrossFit and your Intensity.  Force x Distance/Time = Average Power. Power is defined as Intensity; and Intensity is what yields Results!

It is easy to think that one CrossFit workout per day is not enough, or that you need to do strength work followed by conditioning everyday.  Unfortunately, multiple workouts in one day will lead to a decrease in power output and decrease in results!  Think about it, if you had to perform heavy back squats followed by “Cindy” afterwards, would you sandbag some of your squats to save energy for “Cindy”?  Most of us would, and if we did this day in and day out, we end up with two moderately intense workouts, rather than 1 workout at 100% effort.

 

Posted in | Leave a comment

Wednesday, March 4, 2015

Workout: 
100 Double Unders
-then-
Three Rounds for time of:
20 Front Rack Walking Lunges (135,95)
15 Handstand Push-ups
-then-
100 Double Unders

Accessory:
3×20 Abmat Sit-ups or 3×10 GHD Sit-ups

IMG_6564

Get out of the Gym

Jason E. using his fitness outside the gym.  We spend a lot of time in the gym working to improve our fitness, however don’t forget to get outside and enjoy your life! What good is all that fitness if you are not using it for anything fun?  Work hard in the gym so you can enjoy a good quality of life outside the gym.

Posted in | Leave a comment

Tuesday, March 3, 2015

Lift: Weighted Pull-ups: 5-5-3-3-3-3

Workout: As many rounds as possible in 5 minutes of:
10 Pull-ups
10 Burpees

FullSizeRender (13)

Focus

Seeing really is believing. Visualization is an huge part of what helps make for a competent and successful athlete. Muscle mass does not always equal strength.

In CrossFit, we define Strength as the Productive Application of Force. This means we do not care about “Contractile Potential” (how hard you can statically contract your muscles…). We care about task accomplishment.  Strength requires neurological skills (coordination, accuracy, agility & balance), all requiring practice and focus.

So the next time you find yourself facing an obstacle or challenge, take a deep breath, visualize and focus. You just might surprise yourself.

(Photo: Scott M. 200# C&J,  Max L. 185# C&J)

 

Posted in | Leave a comment

Monday, March 2, 2015

Workout: 4 rounds for time of:
Row 500 meters
10 Overhead Squats (155,105)

YouTube Preview Image

This Is What The CrossFit Open Is All About!

The first workout of the 2015 CrossFit Open is officially in the books! Congratulations to everyone who competed. Where there was Doubt and Uncertainty, Ability and True Grit most certainly prevailed; fears were overcome and personal records were had by All.

In the end, it was Christopher H., who competing as the last athlete in the last heat of the day, and on his very last rep…  showed everyone what the CrossFit Open is all about;  even when you’re down, you’re never really out of the fight. Christopher H., who didn’t even think he’d make the 115# Power Snatch for a single rep, found himself completing 15 total reps ~and~ saw beyond a failed attempt at a 200# clean & jerk, then digging his heels in a little deeper to make the lift with only 10 seconds remaining on the clock. And in that moment, we all felt what it was like to lift 200#’s. Truly amazing.

Posted in | Leave a comment

Saturday, February 28, 2015

Workout: 15.1

As many reps as possible in 9 minutes of:

15 Toes-to-bars
10 Deadlifts (115,75)
5 Snatches (115,75)

Workout: 15.1a

1-rep-max Clean and Jerk

Time Cap: 6 minutes

FullSizeRender (12)

 The 2015 CrossFit Open is officially underway!

Gabe Rosenshine, kicking off The Open by clean & jerking 165#s. 

A personal best!

15.1 Tips & Advice

Mental Approach

Breathe! The Open is an opportunity for camaraderie, fun and taking your body out  for a spin. The beauty is you will walk away from every workout with a mental list of what you kick ass at and what you can do better. Learn what you can and execute with that wisdom next time.

Warm-up

15-30min aerobic (light barbell work, rowing, etc…) increasing intensity to 2-3 hard efforts toward end of warmup. Play with lots of midline dynamic flexibility. Hit 1 or 2 rounds of the workout ~and~ work up to 75-80% of your Clean & Jerk going into the event.

Pacing

Stay aerobic in your efforts; meaning a sustainable pace! The weight is not heavy enough to ruin you unless you go too fast.

Do it twice? 

Realistically, No…  unless you plan on qualifying for Regionals. Otherwise have a beer, sit back, relax & enjoy the show.

Keys to Movements?

To put is simply, 50% of this workout is Toes-to-bar. That cannot be taken for granted. The downside is this movement attacks your grip and your core, so break them up, early on… even if you feel like you can do more. It’s a light deadlift, so be happy. If toe-to-bar & snatches aren’t your thing… no worries because you can break them up from the get-go and shouldn’t lose too much time in doing so, as long as your transition is quick across all three movements. The key regarding the Clean & Jerk is to start with a weight you KNOW you can lift; get one in the bank, so to speak… and build from there in 5 to 20lb increments. 

Posted in | Leave a comment

Friday, February 27, 2015

Workout: Helen
Three rounds for time of:
400 meter Run
21 Kettlebell Swings (55,35)
12 Pull-ups

Accessory: Group Led Stretching

image1 (10)

Paying It Forward

Deke Turner and Fred Boyle are both hooked big-time on the ‘Kool Aid’.

Fred’s CrossFit debut with us was in October of 2012. Since then, Fred has learned to walk on his hands farther than most of us can even crawl. As for Deke, having begun his CrossFit journey in June of 2013; Deke is now pushing and pulling more weight than he ever thought possible (shown here, split jerking 165lbs). Both Deke and Fred now, in addition to training at CrossFit Belltown, have small garage gyms at home where they enjoy training with their family. Way to set the example, fellas!

Posted in | Leave a comment

Like Us on Facebook!