Workout: Overhead Squat: 1-1-1-1-1 w/ 5-second descent and 5-second pause at the bottom
Accessory: 100 Seated Banded Hamstring Curls
Please Make CrossFit Belltown #1
Family, friends, fellow athletes,
This year, CrossFit Belltown has been nominated for the Seattle A-List’s Best CrossFit Gym and Best BootCamp, but we need your votes to make it count. Please help make our beautiful gym number one by showing your support and casting your vote for CFBT in both categories here.
But there’s no time to waste – the polls close this Sunday, October 9th.
Thank you for your support and everything you do to make CrossFit Belltown such an incredible place.
50 Thrusters (45)
One Gold Medal & One All-time Record Breaking Smile
CrossFit Belltown’s Daisy May and Nadia Shatila journeyed to Heinsheim, Germany to compete at the International Weightlifting Federation’s World Master’s Championships this past weekend.
Daisy May had a phenomenal meet; going 3-for-3 in the snatch — hitting a lifetime PR on the Snatch at 54kg’s, while also hitting a lifetime PR Weightlifting Total of 121kg’s. Nadia went 5-for-6, securing 57kg’s in the snatch and 75kg’s in the Clean & Jerk, for a total of 132kg’s. Nadia won the Women’s age 35-39 / 53kg weight class (and by ‘won’… we mean World Champion!).
Coach Lincoln will be lifting on Wednesday October 5th at 10:30am (1:30am PST).
Tune in to http://iwfmasters.net/main.php?section=home (and then click the link for the live Facebook stream) to watch the competition in real time or view archived footage of Nadia and Daisy’s sessions and awards ceremony (Nadia is Session 12 / Daisy is Session 13).
Photo credit: Lincoln Brigham
Workout: Test A Benchmark -or- Make Up A Missed Workout
1RM lifts or Runs/Rows
From Belltown To Barcelona
Tom Graff has been in Barcelona this past month, working out at CrossFit Eixample and providing everyone with some pretty nifty threads.
CrossFit Eixample says “you don’t need to be the best to start, but you need to start to be the best!” We couldn’t agree more.
Workout: 100 Kettlebell Swings for time (55, 35)
Every minute on the minute, perform 3 Muscle-Ups
Accessory: Accumulate 100 Hollow Rocks
Five-Minute Challenge: Roll Your Feet On A Tennis Ball To Loosen Tight Hamstring
When you massage the soles of your feet, you loosen the starting point of a network of connective tissue that runs all the way up your back-body to the crown of your head. So it stands to reason that massaging your feet can loosen your hamstring(s). And it’s just that easy!
Workout: Back Squat 5-5-5-5-5 reps
Accessory: Barbell GoodMornings 4×12 reps
Masters Of The Universe – CFBT Is Headed To Worlds’
CrossFit Belltown is proud to announce that it has three athletes that all qualified this year to represent the United States in Master’s Olympic Weightlifting. Today Nadia, Daisy and Lincoln all travel to (Heinsheim) Germany, so that they may have the honor of competing on a stage made only for the top Masters-category weightlifters in the world.
Nadia will be lifting in Group 12 on Sunday October 2nd at 200pm (500am PST). Nadia will be competing alongside one fellow American, Russia, Great Britain and France.
Daisy will be lifting in Group 13 on Sunday as well, starting at 445pm (745am PST). Daisy will also have Germany, Finland and Italy competing alongside her.
Lincoln will be lifting in Group 28 on Wednesday October 5th at 1030am (130am PST). He will be in a much more diverse group of countries, also including Poland, Sweden and France.
Let’s be sure to wish them the very best of luck!
Should you wish to watch the competition in real-time, a live stream is available here, http://iwfmasters.net/main.php?section=home …and then clicking the link for the live -stream here https://www.facebook.com/worldmasterschampionshipheinsheim2016/
Workout: For Time:
25 Deadlifts (225, 155)
50 Box Jump-Overs (24, 20)
All The Way Up…!
Hats off to Davey and Rodrigo during Monday’s pain-storm of running and wall-balls; the two were neck-and-neck, working alongside one another for a straight 20+ minutes.
Workout: Split Jerk: 1-1-1-1-1 reps
Accessory: 150 Banded Tricep Press Downs
A Full Menu
This week’s NW FitMeals just arrived this morning, and we ordered a few extra options, so there’s more to choose from and definitely something to suits everyone’s tastes and macros!
Our menu this week includes:
Paleo Chicken Salad $10.99
Paleo Turkey Meatballs w/ Paleo Mayo $11.99
Paleo Beef Stew $11.99
Paleo Carnitas w/ Asparagus and Potatoes $11.99
Workout: Four Rounds For Time Of:
30 Wall Balls (20#, 14#)
Cleaning Up At The Cascade Classic
Congratulations to Rodrigo Lode and Scott McDonald for competing this past weekend at The Cascade Classic.
Rodrigo hit 63kg (138.6lbs) in the snatch -and- 90kg (198lbs) in the clean & jerk.
Scott hit 70kg (154lbs) in the snatch -and- 93kg (204.6lbs) in the clean & jerk.
400m Walking Lunge Steps (For Time)
Saturday Track Workout -AND- Saturday Evening ‘Open Gym’
CrossFit Belltown will be closed today in observance of a CrossFit Level1 Seminar. In lieu of the gym being closed, we will be hosting a track workout at Queen Anne Bowl PlayField at 9:30am (2806 3rd Avenue West) and only at 9:30am.
We will also be hosting ‘Open Gym’ hours from 6:30pm to 8:30pm this evening (at CrossFit Belltown) for anyone wishing to train on their own inside the gym.
All members are invited to attend both the track workout and Open Gym.
Workout: Five Rounds For Time Of:
5 Deadlifts (275/190)
Accessory: 3 x15 Hip Extension
It Take Two To Tango!
Best of luck to Scott and Rodrigo at the Cascade Classic this weekend. Both Scott and Rodrigo will be competing in the Olympic Lifting Division of the weekend’s festivities. Competition for both lifters starts at 10am on Sunday.
This year’s Cascade Classic will take place at the Washington State Convention Center (705 Pike Street)