Category Archives: Workout of the Day

Saturday, August 27, 2016

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest-to-Bar Pull-Ups

Kettlebell Swings (55, 35)

Power Clean (155, 105)


Mama Herscher ~ Papa Herscher ~ Ada Herscher

Ada Ione Herscher was born August 21st, 2016 at 8:16 pm. She weighs 7 lbs 6 oz and is 19.5″ long. And she’s absolutely adorable!

From Meg and JP:

‘Little Ada is healthy and strong, just like her Mom and Dad. Thank you so much to our CrossFit Belltown family for helping us prepare for her arrival and for keeping Mama healthy and happy throughout her pregnancy. We can’t wait to introduce Ada to each of you!’

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Friday, August 26, 2016

Workout: Five rounds for time of:

50-foot Handstand Walk

50 Squats

Accessory: 3×15 Butterfly Abmat Sit-Ups


Plans For The Weekend?

Don’t let the weekend become an excuse to cheat. We’ve still got fresh, healthy meals from NW FitMeals (with the macronutrients already calculated for those of you who are counting!) to help you stay on track on your off-days.

Our menu options this week include:

Paleo Chicken Salad (if you haven’t tried this yet, you’re missing out)
Paleo Italian Meatballs with Marinara and Zucchini Noodles
Paleo Lemon Herb Chicken with Sweet Potatoes and Green Beans

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Thursday, August 25, 2016

Workout: Deadlift: 3-3-3-3-3 reps

Accessory: 3×15 Hip Extensions


Not Sure What To Do — Scale That Shit!

Scaling is part of the beauty of CrossFit, because it enables workouts and programming to be tailored to anyone’s ability. Yet the misunderstanding of scaling workouts in the CrossFit community is at an all-time high. At the end of the day, if you get hurt striving to perform the prescribed movement simply because “that’s what’s programmed…”, you are not enhancing your fitness level in any way, shape, or form. You are simply being irresponsible. Remember, lifting heavy objects is only ever a dangerous enterprise when it’s your ego making all the decisions with no regard for being able to adhere to proper form. 

It is important to optimize movement patterns in a controlled setting first before we add load, intensity or complex skills. It is absolute lunacy to add strength to dysfunction, as it will inevitably to lead to injury and inefficiency. Scaling a workout is nothing to be ashamed of. It is not for the weak and the untrained, and does not mean your workout was less worthy because you scaled.  

Scaling is a means to prevent us from getting into a staring contest with the floor because the load we’ve chosen is too heavy to lift; the floor will win every time. Scaling is how you maintain quality movement with high intensity and get from the athlete you are now to the athlete you would like to become. Scaling is how you finish workouts feeling like you got smacked in the face with a 2×4. Using a lighter load, or a band tension enables you to keep moving forward and making progress rather than staring at a barbell for minutes on end. Scaling is how you learn to move more efficiently and build confidence to eventually lift heavier loads. 

Never be ashamed of scaling and never write off your score because you scaled. Scaling is where the magic happens. Own that shit!

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Wednesday, August 24, 2016

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

400m Run

15 Handstand Push-ups

10 Toe-to-Bar


Satisfaction is the end of the line.

Satisfaction will kill any desire you have within you to want to be better, period. It will stagnate your growth and evolution. Once you become satisfied, you’ll likely stop improving. And if you’re not growing, you’re dying. Words and thoughts like: “I’m good enough”, “I’ve done enough”, “I’m successful enough” will lead you straight to the land of the mediocre.

Never let your fight end. Never let your journey end.

Don’t just lay down, roll over or decide that you’ve had enough. Always push the limit and live your life to the fullest.

Never rest. Never be satisfied.

Always, in all ways, want to be better. Period.

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Tuesday, August 23, 2016

Workout: 9-6-3 reps for time of:

Thrusters (165, 115)



The Classics

Our classic designs are once again back in stock. Get ’em while they last!

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Monday, August 22, 2016

Workout: Overhead Squat: 3-3-3-3-3

Accessory: 1x200m Single Arm Overhead Kettlebell or Dumbell Carry


CrossFit Belltown

Celebrating Finish Lines Since 2009

Smile! Remember — you paid to do this.

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Saturday, August 20, 2016


Track WOD

CrossFit Belltown will be hosting class outside today at Queen Anne Bowl Play-field. Class will take place at 9:30am. All other Saturday classes are being cancelled; no class will be held at the gym today in observance of a CrossFit Level 1 Seminar.

Queen Anne Bowl Play-field is located at 2806 3rd Ave West.

All athletes (including CrossFit Basics) are welcome to attend.

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Friday, August 19, 2016

Workout: Complete as many rounds as possible in 7 minutes of:

10 Push Jerk (135, 95)

5 Bar Muscle-Up

Accessory: 4×25 Banded Face Pulls


What Is Your Why?

Everyone works out for their own reasons. Everyone has their own “why”. For us, moving our bodies and nourishing our souls through movement are but just a few of our top values. There is no monotonous running or spinning, no staring in the mirror at our biceps, and definitely no feeling of being alone at the gym. While each of these things are not in and of themselves bad, they are just not as stimulating to us. 

If you don’t have a why, we challenge you to search your spirit for one. This is the reason that you keep coming back for more. It is the reason you can push your body through the pain you feel during tough workouts (5 x 1000m row, anyone!) and it’s the reason you won’t give up when trying to learn a new skill. 

The confidence you get after fulfilling a goal translates into everyday life. Being strong is not just for the guys anymore. CrossFit has made being strong, beautiful! 

Knowing today, you will do what others won’t… so tomorrow you can do what others can’t… is extraordinarily empowering.

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Thursday, August 18, 2016

Workout: Front Squat: 1-1-1-1-1 w/ 3-second pause at the bottom

Accessory:  100 Banded Hamstring Curls

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Fitness, Luck and Health

Medicine has no effective treatment for chronic disease: It is symptomatic only. The doctor gives you a drug to bring your cholesterol down, a different drug to raise your bone density. You might need bariatric surgery if you have morbid obesity. If you have paved-over coronary arteries, they can do bypass surgery. If you become glucose intolerant, the doctor can put you on insulin. But all of these are not fixes. They are masking the problem. If you have persistent malignant hypertension, you should take an antihypertensive if you cannot get your blood pressure down otherwise. But how would you get it down otherwise?

CrossFit Inc. holds a uniquely elegant solution to the greatest problem facing the world today. It is not global warming or climate change. It is not the worst two choices imaginable for president. It is chronic disease. The CrossFit stimulus — which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar — can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy. It is so simple.

Read the article in its entirety here.

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Wednesday, August 17, 2016

Workout: 5 Rounds of:

Row 1000m

Rest 5 Minutes

Add times for all 5 rowing efforts — score is total time.


Adductor What?

How many times do you hear the cue “knees out…!”, only to see your knees dive in day after day. How many banded squats do you need to do without improvement before you decide that you’re working on the wrong problem?

Sometimes, albeit rarely, you do just need to work on pressing your knees out harder, but much more often the problem is somewhere else altogether. That’s why wrapping a band around your knees or thighs when you squat doesn’t solve this problem for 99% of the people who do it. 

Your body goes to the most advantageous position to produce force automatically and without asking your permission. Maybe instead of asking it to change position, you should be asking yourself why it prefers a position you don’t like first. Muscles have a mechanical advantage when they are in a shorter, contracted state. So take a little self-quiz here… What muscles might the body be trying to give an advantage to by diving the knees in? Here’s a hint – -They bring your knees closer together, and if your knees cave in, they might be weak on you (Answer: your adductors).

If your knees cave in, please see a coach for ways in which we can help you to strengthen your (inner thigh) adductors.

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