Workout: Back Squat: 3-3-3-3-3
Accessory: 100 Banded Good Mornings
The Good Stuff
Our most recent shipment of Progenex arrived today, including a new addition to our lineup: Build.
A natural source of carbohydrates, Build optimizes the use of blood glucose for energy and muscle glycogen by using a special blend of peptides to help glucose clear the blood stream quickly, thus creating a faster, longer lasting energy curve to support your workout.
We also stocked up on Recovery, More Muscle, and Cocoon in a variety of flavors… but none of these stay on our shelves for very long, so you might consider picking up yours sooner rather than later.
Workout: Complete the following, Tabata style:
Kettlebell Swings (55, 35)
Medicine Ball Cleans (20, 14)
Score is total reps for each movement.
No Time for Breakfast? No Problem!
Most of us are very busy and find it difficult to make time to prepare a well-balanced breakfast. Below is a quick and easy recipe that you follow to make a few servings in advance. You can also add your favorite toppings such as fruit or yogurt.
We’ve also taken the liberty of adding it to the MyFitnessPal app. You can locate it by searching ‘Nadia’s Overnight Oats’.
1 Serving = 257 calories
30g Quick Cooking Oats (365 Brand)
1/2 Cup Unsweetened Almond Milk (Blue Diamond)
1 TSP Honey
1 TBSP Peanut Butter (365 Brand, unsalted no sugar)
Step 1: Measure out Oats and place in small bowl
Step 2: Pour Almond Milk over oats
Step 3: Add Honey and/or Peanut Butter
Step 4: Mix contents
Step 5: Cover with tin foil or plastic wrap and place in fridge. Oats will be ready to eat within approximately 3-5 hours.
Workout: Snatch: 1-1-1-1-1
It’s Monday — The start of a new week, and a chance to start fresh with your food if maybe you fell off the wagon a little this weekend. We just had our weekly supply of NW FitMeals delivered this morning to help you get focused and back on the gainz train this week.
Our Menu this week includes:
Paleo Chicken Salad $10.99
Paleo Moroccan Chicken Stew $11.99
Paleo Carnitas $11.99
Paleo Thai Chili Meatballs $12.99
Workout: Complete as many rounds as possible in twelve minutes of:
30 Air Squats
Accessory: 3×15 AbMat Sit-Ups
Sweat It Out At Home!
Our goal at CrossFit Belltown is to assist all of you in your quest for health and happiness. We absolutely love seeing your faces every day, and hope you enjoy it so much that you want to be here every day. But is ‘every day’ really such a good idea, especially when you start to feel run down; even sick? And with being sick, so comes the mindset of “I’ll just sweat it out”… at the gym. Hell no, you won’t!
This is our plea. Please DO NOT bring your germs to CrossFit Belltown. The ‘sweat it out’ approach just brings germs to the rest of us, in an environment already filled with heavy breathing and bodily fluids… yes, people, fluids; a veritable powder-keg of communicable illnesses, hell-bent on one thing — putting every one of us on our asses! And suffice to say, with us on our asses, you can bet YOUR ass that we will be forced to cancel classes until we are feeling well enough to coach again.
Here’s something to keep in mind the next time you bring a sniffle into the gym -the longer the duration and the more intense the workout, the longer you can expect to be immunocompromised, thus running the risk of only getting more sick.
We’re not saying stay away for too long — We of course want you to come back and train with us. What we are saying is that if it’s fresh air that you need, Seattle is full of wonderful places to take a hike or walk on the beach. Take a few days to have some “active recovery” and I’m sure we’ll see you again when you’re feeling better.
Saturday Night Open Gym
CrossFit Belltown will be closed today in observance of a CrossFit Level-2 Seminar. In lieu of the gym being closed (and our 9:30am track workout being cancelled due to inclement weather), we will instead be hosting ‘Open Gym’ hours from 5:30pm to 7:30pm for anyone wishing to train on their own inside the gym. All members are welcome to attend, however please still be sure to register for class.
Workout: Three rounds for time of:
21 Kettlebell Swings (55,35)
3 Rope Climb Ascents
21 Box Jumps (20″)
21 Hip Extensions
Walking lunge, 150 ft
NOTE: Please wear pants and/or tall socks if you plan on doing rope climbs today.
“Breaking The Bar Back”
You hear your coaches say it every time the overhead squat appears in a WOD, but what does it actually mean and how is it supposed to help you? By trying to “break the bar” in the overhead position, you’re forcing your shoulders to externally rotate and expose the armpits, helping you to actively support the load (instead of just letting it sit on you), and thus keeping it in line over the middle of your body. If you’ve ever lost the barbell forward in the bottom of an overhead squat, ask yourself if you were actively trying to snap that bar in half, or if you were just letting it sit on top of you. We’re betting you probably already know the answer.
Workout: Push Press: 2-2-2-1-1-1
Accessory: 100 Banded Pull-Aparts
Meet Us At The Bar
In observance of the CrossFit level 2 Seminar being hosted at CFBT this weekend (and a very wet weather forecast), we will be canceling all regularly scheduled classes this Saturday, October 15th — including the 9:30am Track WOD. Instead, we will be having Open Gym hours from 5:30pm until 7:30pm. All athletes are welcome to attend.
Workout: Open Workout 14.1
Complete as many rounds as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (75, 55)
Accessory: 3×1 minute weighted plank hold
~ Save The Date ~
CrossFit Belltown 7th Annual Holiday Party
Thursday, December 15th
at CrossFit Belltown from 7p-10p
Libations by Shake Bartenders
Catering by Northwest FitMeals
Workout: Front Squat: 3-3-3-3-3 w/ 3-second pause at the bottom of the first rep
Accessory: 4×15 Barbell Good Mornings
Taking Your Midline Strength To The Next Level — Static Holds!
Here’s the TRUTH…
Your abs were not designed to crunch, twist or bend. Granted, they are fully capable of doing so, but understand their number one role is to prevent your mid-section from crunching, twisting or bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine and transfer power from the hips to wherever it is needed in the extremities.
So even though you “feel the burn” when you do crunches and traditional sit-ups… focus on static-hold movement patterns that demand more of the midline while allowing the midline to do what it does best — protect the spine. Done correctly, exercises such as GHD upright static holds, planks and weighted sit-ups can have a far greater stimulus on strengthening your midline as compared to flailing about on the floor, doing crunches on top of crunches, hoping for a more sculpted and stronger midsection.
Workout: Three rounds for time of:
Time Cap: 25 Minutes
From Iceland With Love
“We just wanted to reach out and tell you how much we miss you, and everyone at the gym — no matter where we drop-in, there’s NO place like home! So we went on a day trip through the Golden Circle and we found ourselves at Gullfoss, which is Europe’s largest waterfall. We thought what better of a place to brave the cold, wind and wet — and get an awesome photo in our Belltown shirts in Iceland.”
We miss you too, Max and Madison. We’ve got a four-pack of ginger beer in the fridge, waiting for you.