Category Archives: Workout of the Day

Saturday, April 30, 2016

Workout: Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

Accessory: 400m Dumbbell Farmer’s Carry

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The Ultimate Torture Machine

Huge congrats to Jesse S for PR’ing his 2K row yesterday. Jesse posted one of the fastest times of the day ~ 6:58.8 (good enough to earn himself a seat in most collegiate Lightweight rowing programs… with exception of the Ivy Leagues).

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Friday, April 29, 2016

Workout: Row 2k

Accessory: Accumulate 50-100 perfect push-ups


YOU Are What Makes You Go Faster

The hardest part of your workout should not be deciding where to put your damper setting on your rower. Everyone is doing the same amount of work regardless of where the lever sits. “But coach, I row with the damper setting on ’10’ because it’s the hardest and therefore I’m doing the most work.” No, not exactly. The Concept2 rower is a variable resistance device… the harder you work, the harder the rower works against you, regardless of the damper setting.

To clarify how the damper setting works, imagine you are in an actual boat. A damper setting of ’10’ is the same as rowing in a tug boat – 60feet long, 10feet wide, and impossible to flip. It’s heavy, it’s slow, but if you can get it moving… it has quite a bit of inertia. A 4-5 on the damper setting is the equivalent of an actual racing shell – 24feet long, 18inches wide, and the slightest tilt will flip you upside down… a set of five strokes will get you moving quite quickly. A damper setting of 1-3… there really is no boat at all.

So what is the best damper setting for you? This depends on many factors – primarily weight. Working being second. The following is a layman’s chart of where your damper should be set, based on bodyweight.

250lbs – 6-7
200lbs – 5-6
175lbs – 4-6
150lbs – 3-4
125lbs – 2-3

“So what about damper settings above a ‘7’… Surely, there’s a place for it?”. Yes, but only for distances normally under 250 meters. This is not a rule — but a suggestion. The reason we say this is that unless you have been trained with the proper stroke for years, you will likely cause more damage to yourself at these settings. The demands that each stroke put on the body can easily lead to injury if there are any deficiencies whatsoever in your rowing mechanics; the rowing machine is the one place on earth you do not want to leak efficiency… lending credence to the phrase “Dead in the water.” Or just think of it this way – The damper setting is not what makes you go faster. YOU are what makes YOU go faster.

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Thursday, April 28, 2016

Workout: “Taylor”

4 rounds for time of:

Run 400m

5 burpee muscle-ups

Accessory: Accumulated 3-minute weighted plank


Our Scars Are Our Medals

Our scars tell a story… They are reminders of when life tried to break us, but failed.


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Wednesday, April 27, 2016

Workout: 1 Power Snatch + 2 Overhead Squats: 1-1-1-1-1

Accessory: 100 Banded Glute Bridges


What Is Your ‘Bell’ ?

In Navy SEAL training, 80-85% of it’s recruits don’t see the third day of Hell Week, let alone the last day of training. It takes a lot of work to even show up for day one, but it doesn’t take much to end it — All you have to do is say “I quit”, ring the bell three times, and it’s over. The end.

SEAL training is about pushing people to their lowest point, and watching the decisions they make — When they are at their lowest point, tired, hungry, cold… do they  give in? Do they take the easy way out?

During the most difficult portions of training, SEAL instructors will have the bell with them, to make it that much more enticing and easy to quit. It just sits there, in plain sight, always ready for the next taker.

You see, most people focus on the illusion of the shiny object, not the reality of what it takes to achieve it. The amateur can only see the end state. The professional focuses on the fundamentals and incremental progress. If you think the “bell” doesn’t exist in your life, your eyes are closed. It is everywhere. Laziness, procrastination, selfishness, lack of discipline -you fill in the blank- all small rings of the bell. The bell is everywhere, and it is always calling you. Ring it enough times and you will find yourself looking back, filled with regret.

The sound of the bell haunts many people. Don’t let the decisions you make when things get difficult end up haunting you.

Here are just a few more life lessons you can learn from a SEAL.

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Tuesday, April 26, 2016

Workout: Masters Qualifier Event 3

Complete as many rounds as possible in 15 minutes of:

55 double-unders

15 chest-to-bar pull-ups

5 Hang Power Cleans (155, 105)

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CrossFit Belltown Super Spartans!

Congratulations to Sarah, Andrea and Kelly for dominating the Seattle Spartan Race this past Saturday. They all tackled the ‘Super’ Spartan; a grueling 8+ mile, 24+ obstacle course over rough terrain in the back hills of Snohomish, WA.

Super great job!

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Monday, April 25, 2016

Workout: Front Squat: 10-10-10 reps

Accessory: 3×15 Good Mornings

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The Front Squat

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Saturday, April 23, 2016

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Park WOD

CrossFit Belltown will be hosting class outside today at Olympic Sculpture Park. Class will take place at 8:30am only (NOT 9:30am). All other classes are cancelled; no class will be held at the gym today in observance of a CrossFit Powerlifting Seminar.

Olympic Sculpture Park entrance is located at the intersection of Western Avenue and Broad Street.

All athletes are welcome to attend.

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Friday, April 22, 2016

Workout: Three rounds for time of:

40 Wall Balls

30 Burpees

20 Toes to Bar

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Nightline: Lindsay Ess’ Story

Double hand transplant recipient turned CrossFit Competitor.

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Thursday, April 21, 2016

Workout: Power Clean: 1-1-1-1-1-1-1 reps


Have Fitness? Will Travel!

Gym closed? Not a problem. We’ll just take our fitness outdoors! Way to ‘step it up’, everyone.

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Wednesday, April 20, 2016



Complete as many rounds as possible in twenty minutes of:

5 Pull-ups

10 Push-ups

15 Squats



Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups

10 Pistols, alternating

15 Pull-ups


CrossFit Belltown Got Served!

Monday night‘s NorthWest FitMeals tasting was a hit! So many great foods were sampled. Thank you to everyone that RSVP’d. And bon appetit to those of you that ordered meals for delivery next week (your meals will be arriving here next Monday afternoon).

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