Category Archives: Workout of the Day

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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Tuesday, April 25, 2017

Workout: For time:

20 Front Squats (205, 135)
40 Toes-to-Bar
60 Kettlebell Swings (72, 55)

Accessory: 3×10 Reverse Hyper


Get Outside

It’s finally starting to feel a little bit like Spring here in Seattle, which means slightly longer days, a little more sunshine, and that deep-seated sense of PNW guilt if we waste even a single second of it. So rather than spending what might be the only beautiful day we have all week inside meal-prepping, get out there and don’t worry about it because NW FitMeals are made from scratch with high-quality all-paleo ingredients and delivered fresh every week, so all you have to do is throw one in the microwave for 2 minutes and you have a healthy, homemade, appropriately-portioned meal.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Korean Bulgogi $11.99
Paleo SouthWest Chicken Meatballs $11.99
Paleo Pork Carnitas $11.99
Paleo Thai Coconut Chicken Curry $11.99
Paleo Turkey Chorizo Burger $11.99

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Monday, April 24, 2017

Workout: Push Press: 3-3-3-3-3

Accessory: 3×20 Incline Reverse Flys, 3×20 Incline Windmills

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Two Men, One Race
One Woman, Two Race(s)

Yep, that’s right, our resident Spartans did it again — Ben S. and ‘Topher T. spent this past Saturday morning getting their Spartan Challenge on, followed by a gluttonous trip to Dairy Queen to refuel on ice cream blizzards and a mountain of belt-buster burgers.

And in classic Spartan fashion, Sarah M. tackled yet another weekend of back-to-back obstacle courses, both Saturday AND Sunday. Sarah alone has tackled more Spartan races than any of our other CrossFit Belltown athletes, COMBINED!!! Sarah is most assuredly in a league of her own.

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Saturday, April 22, 2017

Workout: “RJ”

In teams of two, five rounds for time of:

800m Run
15 ft Rope Climb, 5 ascents
50 Push-Ups



Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marine Corps at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD has established a trust fund for them.

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Friday, April 21, 2017

Workout: Back Squat: 5-5-5-5-5

Accessory: 4×25 Banded Hamstring Curls


Which Grip Is Best (AND SAFEST) For Pull-Ups

There are two predominant grips for performing pull ups… the thumb-around-the-bar full grip …and… the thumbless false grip.

Both can offer benefits so use the one that is most comfortable for you and best suits your needs. So, how might they help you?

Full Grip:

~Grip is stronger with the thumb wrapped, which can lead to more total muscle activation. So use this if strength is your main limitation (most beginners or those doing weighted variations).

~Stronger grip leads to more rotator cuff activation, so the full grip may offer some benefits to shoulder stability, which is HUGELY important to the health of your shoulder joints.

~Having the thumb wrapped is more secure.

False Grip:

~Use this grip if you are limited more by endurance than strength. The forearms tend to not burn out as quickly with the false grip.

~Many lifters say that they feel the lats better with this grip. So it may help improve your mind-muscle connection regarding the lats.


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Thursday, April 20, 2017

Workout: “Randy”

For Time:

75 Power Snatches (75, 55)

Time Cap: 7 Minutes

Accessory: 3×10 Back Extensions


How To Deal With Wrist Pain In The Front Rack

If you’re dealing with wrist pain in the front rack position, your wrists are most likely NOT the issue. If you can do push-ups pain-free, chances are you have adequate mobility in the wrists to achieve a good rack position.

The real issue lies in how you are holding the bar. Is the bar resting on your shoulders? Or is the bar resting on the weaker structures of the wrists and forearms?

For some athletes, it’s an awareness issue. A simple “elbows up” cue will suffice. Some athletes legitimately have mobility issues, but the issues are more likely due to tight triceps, shoulders, lats, and/or pecs.

Shown above, Jeff C. is demonstrating a ‘high elbow’ — allowing the barbell to rest on his shoulders vs. being held up by the wrists and forearms.

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Wednesday, April 19, 2017

Workout: 10 Rounds:

Row 250m

Rest as needed. Record best and worst split time.


Being Your Own Pillar Of Success — Addressing The ‘WHY’ In What We Do

Your “WHY” should be intrinsically based. The definition of intrinsic is:  a motivation that comes from the pleasure one gets from a task itself or from a sense of satisfaction in completing or just working on a task, whether that be a hundred burpees for time -or- working on inventing a longer lasting light bulb — each has it’s own intrinsic value that is mostly determined by how we choose to challenge ourselves.

An intrinsically motivated person will work on a math equation, for example, because it is enjoyable. An intrinsically motivated person will work on a solution to a problem because the challenge of finding a solution provides a sense of pleasure. In neither case does the person work on the task because there is some reward involved, such as a prize, a payment, or in the case of athletes, a title, fame, or monetary gain.

When addressing your ‘WHY’, be sure to delve deeper than the surface to assess whether any of your motivation stems from a desire for approval, acceptance, validation, recognition, or a feeling of safety or support. Whatever sense of security or reassurance you may be looking for, look for ways in which you can satisfy those through your own means.

Seeking reassurance, validation or approval from others is a common recipe for disappointment if you are unable to develop those feelings from within.

CrossFit Invictus sums it up beautifully here.

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