Category Archives: Workout of the Day

Saturday, October 25, 2014

Workout: For time:
100 double-unders
21 Front Squats (115,75)
21 Push Press
100 double-unders
15 Front Squat
15 Push Press
100 double-unders
9 Front Squat
9 Push Press

Time Cap: 15 minutes

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The noon class working on their 1,000 meter row

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Friday, October 24, 2014

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

Accessory: Accumulate 50 Push-ups or 50 Ring Dips

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All it takes is all you got

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Thursday, October 23, 2014

Workout: “For time:
Row 1,000 meters
50 Dumbbell Snatch, alternating (45,25)
Row 750 meters
35 Dumbbell Snatch, alternating
Row 500 meters
20 Dumbbell Snatch, alternating

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Yoga!

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Wednesday, October 22, 2014

Workout: Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

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Great Overhead Squat by Madison

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Tuesday, October 21, 2014

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×12 Barbell Back Rack Step-ups

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Lia’s last workout at CFBT!

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Monday, October 20, 2014

Lift: 10 minutes to work up to a heavy, but not maximal, Power Snatch

Workout: “Lia”
Complete as many rounds as possible in 7 minutes of:
7 Power Snatches (95,65)
5 Bar Facing Burpees

Accessory: Accumulate 3:00 in a handstand.

 

Lia-coach bio pic

4 years and 8 months ago, I was walking back to my apartment in Belltown. I passed by a brightly lit, beautiful gym, with athletes lifting barbells, and doing pull ups and wall balls. I knew what this was – it was that thing called CrossFit I’d heard about from my friends who had all quickly become addicted. I wanted in, and I wanted in on THIS gym. I walked in and I was greeted by a coach who told me all about the gym and the amazing owner, Nadia.
I came back a week later and did my first workout, programmed by Nadia: Rowing, Ring Rows, and Wall Balls. I still remember her coaching me and telling me she wanted under a 2:30 split on the row. There are few things that I remember over the course of almost 5 years in that level of detail, but when something changes your life, you don’t forget it. CrossFit Belltown has changed my life. There are no two ways about it. This gym, this community, this program.
I can’t express how great of an impact the gym has had on my life, in part because I may never fully comprehend it. What I can say is that the gym, and all of you, have become so much a part of my life, that saying goodbye is one of the hardest things I have to do in leaving Seattle. I want to thank each of you for shaping my experience for the past 5 years. And I am so grateful to have been a part of your lives in however small a way I could be. Thank you, and know that I will be missing you all across the country. Please don’t hesitate to reach out if you’re ever in NYC.
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Saturday, October 17, 2014

Workout: “Wittman”

Seven rounds for time of:
15 Kettlebell Swings (55,35)
15 Power Cleans (95,65)
15 Box jumps (24,20)

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BootCamp at full attention

 

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Friday, October 17, 2014

Workout: Overhead Squat 1-1-1-1-1-1-1 reps

Accessory: Tabata Push-ups

 

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Thursday, October 16, 2014

Lift: 5 Minutes of Turkish Get-ups

Workout: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

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Scott showing us a well executed Goblet Squat.

 

 

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Wednesday, October 14, 2014

Workout: Clean: 3-3-3-3-3 reps

Accessory: 1,000m Row at 70%-80% Effort

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L-sits at 6am.

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