Category Archives: Workout of the Day

Tuesday, June 27, 2016

Workout: Overhead Squat*: 1-1-1-1-1
*10-second descent + 10-second hold at the bottom

Accessory: 3×12 Single Arm Bent Over Dumbbell Row


The Girls

Many have asked, “Why are most of your workouts named after Girls?”  Coach Glassman, the founder and CEO of CrossFit explained it best. “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name.  Workouts are just like storms, they wreak havoc on towns.”

Shown above: Swati R., only two months into CrossFit… and already wreaking havoc on her very first ‘Diane’ for time!

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Monday, June 26, 2017

Workout: Seven rounds for time of:

5 Handstand Push-Ups
10 Deadlifts (185, 135)
10 Chest-to-Bar Pull-Ups
20 Double-Unders


Belltown Weightlifting

Our USAW Weightlifting Club is off to a great start! On Saturday, nine of our athletes competed at the Trident Championships at Trident Athletics in Tacoma. Everyone put up phenomenal numbers! And a very special congratulations to Jeff C, Sawyer A, Alice J, and Meghan M for competing in their very first meet!

Note: Share your weightlifting photos and training videos on Instagram and use the hashtag #belltownweightlifting — Let’s help one another to grow our new weightlifting club!

CrossFit Belltown is very much looking forward to participating in many more Weightlifting Meets with our resident weightlifting coach, Lincoln Brigham — a first order Master and Commander in the weightlifting community, far and wide!

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Saturday, June 24, 2017

Workout: “Blake”

Four rounds for time of:

100-foot Walking Lunge with 45lb/25lb plate held overhead
30 Box Jumps (24, 20)
20 Wall Ball Shots (20, 14)
10 Handstand Push-Ups


Trident Championships

Come on out to Trident Athletics this Saturday and support our weightlifters! We have 9 athletes slated to compete — session times are listed below!  You can also watch via live stream on the Trident Athletics Facebook Page.

10am – Daisy May G., Maca A., Alice J., Meghan M., Lotta B.

12pm – Rodrigo L., Jeff C., Sawyer A.

2pm – Nadia S.

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Friday, June 23, 217

Workout: For Time:

50 DB Push Press (35, 20)
10 Bar Muscle-Ups
40 DB Push Press
8 Bar Muscle-Ups
30 DB Push Press
6 Bar Muscle-Ups
20 DB Push Press
4 Bar Muscle-Ups
10 DB Push Press
2 Bar Muscle-Ups

Accessory: 4×20 Seated Bent-Over Rear Delt Fly’s


Getting Tall!

Scott Z., shown above, demonstrating a well-executed finish position in the Clean — ankles, knees, and hips all fully extended.

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Thursday, June 22, 2017

Workout: Back Squat: 3-3-3-3-3

Accessory: 100 Banded Leg Extensions


Trident Championships

Come on out to Trident Athletics this Saturday and support our weightlifters! We have 9 athletes slated to compete — session times are listed below!  You can also watch via live stream on the Trident Athletics Facebook Page.

10am – Daisy May G., Maca A., Alice J., Meghan M., Lotta B.

12pm – Rodrigo L., Jeff C., Sawyer A.

2pm – Nadia S.

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Wednesday, June 21, 2017

Workout: Complete as many rounds as possible in 20 minutes of:

30-second Handstand Hold
30-second Squat Hold
30-second L-Sit Hold
30-second Chin-Over-Bar Hold

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What Dog Are You Feeding?

The wandering mind is what Navy Seal Mark Devine calls “the devil’s playground”. The nature of the outer, conscious mind is to dwell on the negative and obsess about it. Often that which is the obsession becomes the reality. And when that reality is suddenly faced with more pull-ups/push-ups/sit-ups/squats than it can even count, the mind has a tendency to turn on itself — all the more reason to focus on the present; to focus your monkey mind on paying attention to what is happening ‘right now’, rather than what it hopes will happen in the future or what happened in the past. Collapse your focus to the ‘near present’, where you can set goals such as making it to the next set of pull-ups or finishing. By doing so, you achieve victory around every turn… or in this case, after every sit-up: right here, right now!

Mark encourages his athletes to pay attention to their energy, whether it be positive or negative. He encourages this by asking one simple question to draw focus to this: “What dog you are feeding?” This question refers to the two dogs in our outer mind that vie for feeding: the dog of fear -and- the dog of courage. Our minds are energized with either courage (positivity) or fear (negativity), which manifest their influence in our lives in different ways.

So why is any of this important? Read here in the CrossFit Journal to find out — your ‘monkey mind’ will thank you for it!


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Tuesday, June 20, 2017

Workout: Hang Power Snatch: 1-1-1-1-1-1-1-1-1-1


We’re All In This Together!

One of the greatest things we can do for someone, especially those we love, is to hold them accountable — ruthlessly, even. And who better to do so than someone coming from a place of compassion and respect; your fellow athlete. However, this sort of accountability is almost always subject to deference of responsibility — making it someone else’s problem; someone else can deal with ‘it’. Therefore, as hard as we try to hold ourselves and others in alignment with the Ideals and standards of CrossFit… and life for that matter, we can and do fall short at times. Thus, whether it’s intentional or otherwise, it is EVERYONE’s responsibility to hold one another accountable if we can ever be expected to achieve virtuosity, together.

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Monday, June 19, 2017

Workout: Complete as many rounds as possible in 12 minutes of:

400m Run
5 Deadlifts

Accessory: 3×20 Slow and Controlled Abmat Sit-Ups

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Again, Don’t Take Our Word For It…

In Andrea P.’s own words: “Back in early September 2016, I lost motor-function in my right calf. After imaging my low back it was found that I had an extruded lumbar disc; causing weakness and pain in my low back and parts of my lower extremities. I love CrossFit and lifting and was uncertain how I could maintain my fitness and rehab my back. Luckily I have great coaches like Eric and Nadia… and without skipping a beat, they had tailored programming for me to keep me training. I have been following their personalized programming since September of last year. Since then, I have regained all my strength in my right calf. I continue to rehabilitate my back and now I am currently focusing on skill work. Although I am still restricted from lifting over 75lbs, my fitness has not suffered at all! In fact, their programming and accessory work such as reverse-hyper, oblique strengthening and belted squats has increased my strength and highlighted areas of fitness I didn’t even know I needed improving upon. I am sad to have an injury, but so grateful that I have coaches like Eric and Nadia who are so knowledgeable and have helped me every step of the way.”

Have an injury or weakness? Email us ASAP! We’re here to make you better.

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Saturday, June 17, 2017


Revised Schedule for Saturday, June 17

We will be hosting a CrossFit Level 1 Certificate Course at CrossFit Belltown this weekend and will consequently be canceling our regularly scheduled classes on Saturday morning. Instead, we will be hosting Open Gym hours, as well as Singlet Saturday with Olympic Lifting Coach Lincoln, from 6:30pm to 8:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics — but please be sure to register in advance. Saturday night classes have a tendency to be crowded and fill up quickly. If you’ve got a singlet, wear it and get ready to throw up some heavy weights!

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Friday, June 15, 2017

Workout: Three rounds for time of:

30 Kettlebell Swings (55, 35)
25 Wall Ball Shots (20, 14)
20 Pull-Ups


But Don’t Take Our Word For It…

In Max L.’s own words: “As an avid CrossFitter for the past 3+ years I have had the pleasure of seeing people do amazing things: overcoming fears, achieving lifelong goals, accomplishing things they thought were not possible, growing in confidence both in life and fitness. It has been, and still is, one of the reasons I am so enamored with CrossFit, not only for what it has done for my life, but what I have seen it do for others! I have also had the misfortune of seeing injuries, some minor, and some severe, however when you feel as though you are at the peak of your game, you always encounter the thought “That won’t be me, that can’t be me… It’ll never happen”.

Well, it did happen. I was pulling a deadlift off of the floor, felt a sharp pain shoot through my low back, then immediately dropped to my knees, unable to stand on my own two feet. I knew instantly this was different than any injury I had ever sustained. The following day I found myself hobbling into the gym, sporting a 45degree forward lean, then having to admit to Eric that I was in pain and needed help. Without hesitation Eric immediately sprung into action, and offered to take complete control of the reigns and help me, one very small baby-step at a time.

It really was just that, Eric understood the pain I was in, and knew exactly what to do, and was happy and willing to support me through the painstaking process of recovery. It started out very simple, almost mundane; low-level activities that all injury aside, proved to be the first of many excruciatingly examples of how I had allowed my fitness to become so incredibly unbalanced — always focusing on my strengths, while ignoring my weaknesses. For as simple as that first week of my rehab sounded (and felt), it was not easy… and for that, I was grateful. I will say by some miracle, after just two days of point-specific light stretching and movement drills, I was able to stand up straight again (keeping in mind I was squatting 300lbs just one week prior).

Every night, every workout, every movement — Eric and Nadia took the time to carefully strategize what the plan for recovery would look like. Eric would take the time each day to break down each movement for me, most importantly the ‘how’ and ‘why’ of everything — what I should be feeling, what should be firing, what stimulus it should elicit; everything was laid at my feet in such simple terms that I could always understand. There was always a purpose to each movement, and it was not until I started executing them, that I could truly understand why.

The next three weeks were geared toward creating a base of fortification, learning and practicing new movements that I never would have imagined could bring about such significant change. Each day I would read the programming that Eric and Nadia would send and think “Can I do this? Is this even possible?”. And each day I was astounded by the amount of progress that was being made. I was beginning to learn that the way I personally had grown accustomed to moving my body was what had caused my injury, and that taking what seemed like innocuous, simple corrective measures (to improve my form) would ultimately lead to building an even stronger foundation onto which I could now create a new level of fitness — one that would eventually surpass any of my previous accomplishments inside the gym.

By the fifth week, we began to increase my programming intensity, s as too get me to a point that I could start to become confident in this newly formed base of fortification, and most importantly to show me that getting through this process as now a stronger person was inevitable (so long as I followed their simple instructions). I began to see my body working again in ways that were familiar, yet far more comfortable; I saw it all starting to work.

The sixth week was a test to push my body to its new limits, but not a step too far beyond it. To most folks, the work I was doing would seem useless, or even too easy, but to me, and my body, they were as challenging as I could have ever imagined. In the end, the test was hugely successful, in that I had regained my confidence to start attacking big weights again. And just to put it into perspective, my injury was such that I thought that I might never lift again. And to realize that I had now come back stronger is a feeling that I shall never forget.

I’ve spent a lot of time since that day thinking about where I went wrong, what I could have done to avoid my injury, thinking back to the thoughts of “Sure, I’m a pretty fit person… I think I’ll skip the accessory work today… but hey! My WOD times are fast and I can lift some pretty heavy weight… so, I’m good!” Therein laid the problem — it was right in front of me; it was preached to me day-in-day-out by my coaches. I had built a weak foundation, and continued to pile weight on top of it, until the whole structure came crashing down. The answer was so simple: “If you only work your strengths, and continue to ignore your weaknesses, you will never grow as an athlete!”

I will be forever grateful for the time, care and selflessness that Eric and Nadia showed me throughout this process. All they asked in return was that I be willing to listen and follow their instructions to the letter, assuring me all the while that if I put in the work, I would most assuredly recover. In doing so, I have been rewarded beyond what words can express.”

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