Category Archives: Workout of the Day

Saturday, February 6, 2016

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Park Workout

Rain, sleet, snow or Armageddon, CrossFit Belltown will be hosting class today at Olympic Sculpture park. Said class will take place at 9:30am (and only 9:30am). All other classes are cancelled; no class will be held ‘at’ the gym today, in observance of a CrossFit Weightlifting Seminar.

Athletes will meet in front of the ‘Wake’ art installation shown in the photo above. Park entrance is located at the intersection of Western Avenue and Boren Street.

All athletes are welcome to attend. Dress warm and leave the Lululemon at home — this might be a muddy one.

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Friday, February 5, 2016

Workout: Four rounds for time of:

20 Overhead Squats (115, 75)

20 Box Jumps (24, 20)

Accessory: Accumulate 5 minute Farmer’s Carry Hold

Movement Over Muscle

The goal of CrossFit is to increase ones’ work capacity across broad time and modal domains, or in simpler terms, to improve ones’ fitness by training in a variety of ways… across a variety of timeframes.

CrossFit isn’t designed to make you look good, naked. That benefit is just an unavoidable side effect of increasing your work capacity at life’s most basic tasks outside of the occasional bench press or bicep curl (…which by the way, there’s nothing wrong with either).

So why is it important that you have a sub 10-minute ‘Helen’? Why a bigger deadiift or a more explosive power clean? Why not just tone and sculpt? Maybe it’s because nature doesn’t discriminate between ‘long & lean’… or ‘trim and toned’. These terms are as artificial a construct as the notion that you can actually lengthen a fixed distance about a given muscle group — the notion is impossible… unless you’re a super hero.

Performance dictates form, not the other way around. Plain and simple. Form follows function. Once you choose to train like an athlete — you will begin to look like one. So, we chase better ‘Fran’ times and faster 2k rows. We chase the movement… and not ‘the muscle’.

Perhaps Henry David Thoreau said it best: “Success usually comes to those who are too busy to be looking for it (i.e., bigger biceps or a more lean midsection). It seems life’s most desirable rewards rarely come to those who set out in pursuit of them, but strive instead for excellence, and the rewards of life often find you.”

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Thursday, February 4, 2016

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

2 Rope Climbs

20 Dumbbell Shoulder to Overhead (55, 35)

Accessory: Accumulate 50 Med Ball V-ups

Knowledge Is Power

This photo might look like chickenscratch to the untrained eye. But if you delve a little deeper, there’s much more taking place here than many of us have likely ever considered when it comes to our own growth and continued development as an athlete.

Pay particular attention to the number ‘400’ that is casually written in the upper lefthand corner of the workout entry. THAT number is representative of Lou E.’s 400th workout since starting his CrossFit journey with us nearly a year and a half ago.

Now think about that for a moment. Here’s an athlete that can tell you exactly how many pull-ups, push-ups, sit-ups and squats he’s done in an entire year, while  being able to accurately reflect on the entire spectrum of his fitness journey -ranging from growing pains that turned a dowel into a 300+lb deadlift, while also being able to quantifiably assess within a hundredth of a second just how much he’s improved his fitness across 99.9% of everything that’s been thrown at him since ‘Day 1′.

Keeping that in mind, in some ways Lou has cataloged more information than most athletes will in a lifetime… and not one bit of it is something anyone of us should ever consider trivial or unimportant, for it is a living and breathing timeline that tells the most amazing story of how aspiration overcame ability in a way that would forever change a man’s life.

So the next time you see Lou flipping through the pages of his workout journal at the end of a workout, trust that he knows exactly where he is going, and perhaps more importantly, he most assuredly knows where he’s been.

So the question you need to ask yourself is, how can you know where you’re going if you don’t even know where you’ve been? Knowledge is power.

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Wednesday, February 3, 2016

Workout: Every minute on the minute for 20 minutes alternating between:

Odd: 1 Clean

Even: 3 Muscle-ups

Grab-N-Go Retail Items

Please help our Front Desk in affording you the freedom and flexibility of continuing to take retail items at your leisure (i.e., food and drink) by writing down your name -and- the name of the product you are taking on a note and then placing it atop the front desk when there is no one available at the front desk to ‘see’ the product being taken (we have a scrap-paper notepad available at the front desk for this reason).

Making ‘note’ of product in this way will help to keep our trainers focused on training, while also making our food and drink available to you whenever you need it. Albeit, we understand that you may ‘see’ that we often ‘see’ you taking product, however we still ask that you help us in this way (when the Front Desk is unoccupied) so that our trainers can stay focused on providing you with the best and safest workout possible.

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Tuesday, February 2, 2016

Workout: Overhead Squat: 2-2-2-2-2 Reps

Accessory: Accumulate 3 minute Banded Plank Hold

The Mental Side of Counting Reps

Believe it or not, how you count reps in a workout can sometimes be the difference between finishing with confidence or feeling completely defeated. It can be the difference between going unbroken or having to take additional rest breaks. In fact, the way you count can often be the difference between a PR and a DNF.

So what’s the best way to count? That depends on the workout and the movement. Any time you see a large number of reps in a workout, take a second to analyze the different ways you could chunk up the reps. Be careful; you want to be analyzing the different ways you could chunk up the reps, not the different ways you can break up the reps. There’s a difference.

Take ‘Karen’ for example (150 wall balls for time). If I know I can do sets of 10 unbroken pretty easily, I want to think about chunking my counting into sets of ten reps for the first few minutes of the workout, for as long as I can maintain that pace. In my head, I’ll count up to ten reps each set. Then as my pace begins to slow, my sets of ten will change to two sets of five reps. Following this pattern, I may switch to five sets of two as I approach the tail end of the workout. The fact is, the more manageable the chunks are mentally, the easier they’ll be to perform physically — whatever we can do to trick our brain into thinking we only have a few more reps left can be amazingly beneficial vs. being completely exhausted at rep 79…. only to keep counting in a linear progression that will feel as though it’s going nowhere.

Mentally, this little thing can make all the difference between attacking a workout and allowing that same workout to get the best of you.

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Monday, February 1, 2016

Workout: Test A Benchmark -or- Make up a missed workout

Benchmark Options:







Filthy 50










Nasty Girls

1RM Lifts or Runs/Rows

Train Your Breathing

The secret to truly elite athletes isn’t the amount of time spent working out, the intensity of the workout, or the determination to push one’s body to the limits. No, top-level athletes are beating the competition because they’ve trained themselves to breathe, better.

Alex S., shown above, trudges through a Bootcamp chipper last week as he tries out his new resistance training mask. The science is simple — By conditioning the lungs and creating a pulmonary resistance (i.e., over-restricting his breathing), the diaphragm (a muscle that helps fill the lungs with air) and intercostals (the muscle between his ribs) are forced to overexpand and work harder, thus making them stronger. In total, the lungs are trained to take deeper breaths and use oxygen more efficiently for workouts when oxygen is in short supply.

FRAN, anyone!?!

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Saturday, January 30, 2016

Workout: CrossFit Open 13.4:

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and Jerks (135, 95)

3 Toes-to-bar

6 Clean and Jerk

6 Toes-to-bar

9 Clean and Jerk

9 Toes-to-bar

12 Clean and Jerk

12 Toes-to-bar

15 Clean and Jerk

15 Toes-to-bar

18 Clean and Jerk

18 Toes-to-bar…

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Lock Step

If you haven’t caught our Olympic Lifting class on Thursday night’s at 7:30pmyou don’t know what you’re missing! Shown above, Maca and Nicholette getting down (literally) on some heavy weight with ‘partner’ clean & jerks. Crazy fun!

Photo credit: Lincoln Brigham

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Friday, January 29, 2016

Workout: Shoulder Press: 3-3-3-3-3

Weighted Dip: 3-3-3-3-3

Accessory: 7 minutes to establish maximum height box jump

Never Above You . Never Below You . Always Beside You

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Thursday, January 28, 2016

Workout: “The Ghost”:

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

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Push Hard.






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Wednesday, January 27, 2016

Workout: Snatch Balance + Overhead Squat: 1-1-1-1-1

Accessory: 3×15 Weighted Sit-ups

You’ll Never Sweat Alone

Be sure to check out this month’s issue of Seattle Met Magazine. There’s a fun article on working out and how it can help to boost ones’ social life. The article also looks at the ten best Fitness scenes in Seattle which features CrossFit Belltown.

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