Category Archives: Workout of the Day

Wednesday, July 29, 2015

Workout: Back Squat 5-5-5-5-5 reps

Accessory: 800 meter Run at 80% Effort

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Don’t Forget To Take Your Medicine

Best served at room temperature and to be taken no more than once a week on a full stomach  –Deadlifts & WallBalls is our ‘anytime, whimpering, wheezing, coughing, muscles aching, gasping for air, lungs burning, so you can feel like a bad-ass’ medicine.

Potential side-effects:

May cause involuntary Yoga poses. May also induce the sudden urge to lay down and stare crosse-eyed at the ceiling or walk aimlessly in circles. If symptoms persist longer than four hours, please consult a coach or shaman.

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Tuesday, July 28, 2015

Workout: 5 Rounds for time of:

20 Wall-balls (20,14)
10 Deadlifts (225,155)

image1 (74)The Fittest Audience On Earth

CrossFit Belltown’s very own Andrea and Kelly were among a few of the many spectators at this past weekend’s 2015 Reebok CrossFit Games. Good times and much sunblock were had by all.

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Monday, July 27, 2015

Workout: Clean and Jerk 1-1-1-1-1-1-1 reps

The Clean & Jerk” with Chad Vaughn


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Saturday, July 25, 2015

Workout: 10 Rounds for time of:
5 Handstand Push-ups
10 One Legged Squats, alternating
15 Pull-ups

Time Cap: 20 minutes

image1 (73)Down The Rabbit Hole

Congratulations to Francois C., our winner in this week’s trivia, in being asked to give a greater context for Founder & CEO Greg Glassman’s famous quote “The greatest adaptation to CrossFit takes place between the ears.”

If there is one consistent character trait that is observed in CrossFit athletes, it is a strong sense of optimism. The difficulty of a CrossFit workout naturally instills not only physical fitness, but mental fitness as well. The obstacles we are asked to overcome in the gym help to put life outside the gym into proper perspective… and makes them a helluva lot easier to deal with. In so doing, an indomitable spirit is forged by both coach and athlete as we discover what the mind believes… the body achieves.

And thus, as we descend deeper and deeper down the rabbit hole, we become less and less afraid of the one symbol that pervades nearly every facet of the CrossFit underworld;  a certain clown shall we say, hell-bent on making us all suffer. And if we are brave enough to see past his orange hair and the anxiety and dread he conjures, it is at these cold and lonely depths that we find our greatest ally  ~mental toughness

One team, one dream!

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Friday, July 24, 2015

Workout: Complete as many Rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches (70,55)
50 Double-Unders

image1 (72)Mopping The Floor With Burpees

This is what you can expect after tackling 40 minutes of burpee-pullups, interspersed with running. You get a face-down, inside-out sweat angel to rival all other sweat angels. Hands down (literally).

This particular man-puddle took a whopping 184 reps to make (Athlete: Nick B). And when the chalk dust finally settled, all our athletes in Wednesday evening’s Bootcamp had amassed a combined 1,974 burpee-pullups and 13.42 miles of running. All in a day’s work, I suppose.

Wednesday’s CrossFit Programming wasn’t any easier. Each athlete was asked to row for a total of twenty five minutes across five 5-minute intervals. All total, a staggering 219,205 meters were amassed… That’s 136.2 miles! This included Pete C., who took it upon himself to row 6,097 meters by himself at The Pro Club after realizing he wouldn’t be able to join his compatriots at CrossFit Belltown -thus making Pete this week’s official ‘Go Getter’.
Pete is a shining example of whether it be moving a heavy object or one’s own body through time and space, we must always continue to do the things we think we cannot do, even if it means going at it alone.

Sweat angels come and go, but our Fitness is here to stay.

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Thursday, July 23, 2015

Workout: Front Squat 10-5-3-1-1-1-3-5-10 reps

Accessory: 3×12 Bent Over Barbell Rows

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Dave wore it best… For the best!

Dave Castro, Director of The 2015 Reebok CrossFit Games, unveiling a few new toys and events for what undoubtedly has now proven to be the fittest audience on Earth.

Watch The CrossFit Games live this FridaySunday online via or watch live on ESPN (Fri 4-7pm, Sat 12-3p, Sun 430-6p). Individual and team competition started yesterday. Today is a rest day.

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Wednesday, July 22, 2015

Workout: 5 rounds of:
5 minutes of Rowing
5 minutes of Rest

Accessory: 3×15 Weighted Sit-ups

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New Threads Have Arrived!

CFBT is proud to present the Après-wod collection — a shirt that goes well with a pair of bluejeans and your favorite kicks’. Best to hurry, though. These will go fast. Get yours, today!

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Tuesday, July 21, 2015

Workout: “Kendra”
Three rounds each for time of:
30 Dumbbell Thrusters (35,20)
30 Pull-ups
30 Kettlebell Swings (55,35)

Rest 3 minutes between Rounds

image1 (69)The greatest adaptation to CrossFit takes place between the ears.

The first person to guess who made this statement and best explain what it means will win a super delicious sample serving of NinjaGoatNutrition grass-fed Bullet-proof coffee mix.

We’ll announce the winner later this week. Please email all answers to

Artwork: mixed media in shadow box (CrossFit Belltown library & whiskey lounge)


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Monday, July 20, 2015

Workout: Snatch Balance 1-1-1-1-1-1-1

Accessory:  400 meter Run with Vest or carrying Medball


Simple Doesn’t Mean Ineffective

In 1883, Physical Culture enthusiast William Blaikie wrote a book entitled “How to Get Strong and How to Stay So” (coincidentally we have an original copy on display in our whisky lounge library). In it, Blaikie gives a primer on properly warming up. One of the sections offers a sample warm-up for young men. What is interesting about the routine Blaikie proposes is its simplicity. The only thing needed is a set of dumbbells, and that’s it. And even now, 132 years later, the same can still said for how we warm-up…sometimes with, sometimes without, a set of dumbbells.

The goal of any good warm-up is to elevate core temperature and to take the body through a full range of motion about the joints. Often times people think that warm-ups need to be fancy, sexy or ever-changing in order to be effective. That could not be farther from the truth. In fact, many of the fancier warm-ups often detract from the actual workout, especially when it has the potential to tax you beyond the efforts that are expected of you throughout the actual workout. Warm-ups should be simple -simply put.

In April 2003, CrossFit put out what is labelled “The Official CrossFit Warm-up”, which is as follows:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Note that for a workout that is dip- or pull-up heavy, feel free to substitute here without overtaxing any relevant joint(s).

This warm-up is to be done everyday, with movements added or omitted based on need. Nothing fancy and nothing changing. That said, the common pitfalls seen in warm-ups has always been the same -striving to make it more than it needs to be, whether it be a ‘mini-workout’ or something constantly in need of being changed for the sake of keeping things ‘entertaining’ or fresh’.

Your job at the end of every warm-up is to ask yourself two questions, “Does my body feel warm…” and “Did I take my joints through a full range of motion?” If the answer to either of these questions is No, then please ask your trainer for a few additional warm-up drills to target your individual needs.

Just like good CrossFit programming, there is an elegance in keeping things simple. Remember, simple does not mean ineffective.


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Saturday, July 18, 2015

Workout: “Marco”
3 Rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135,95)



U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.


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