Category Archives: Workout of the Day

Tuesday, April 21, 2015

Workout: 3 rounds for time of:
10 Strict Handstand Push-ups
15 Strict Ring Dips
20 Strict Push-ups
30 Strict Pull-ups

image2 (1)Keep Calm And Carry On

We’ve nearly all been there: You call ‘TIME’ and the next thing you know, your legs have given out from underneath you and all you can think to do is lay down… in a hurry. However whenever it is that you can feel your fingers and toes again and you are in a position to peel yourself off the floor, it’s always a good idea to hop on the AirDyne or jog for a bit on the turf just to make sure things are still in proper working order. Some good ol’ fashioned stretching will also do the trick.

 

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Monday, April 20, 2015

Workout: 5 rounds for time of:
20 Wall-ball shots (20, 14)
20 Sumo Deadlift High Pulls (75, 55)
20 Box Jumps (20″)
20 Push Press (75, 55)
Row 20 calories
Rest 1 minute

image1 (23)‘Nuff Said!

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Saturday, April 18, 2015

Workout:

“Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Air Squats

-or-

“Mary”

Complete as many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 Pistols
15 Pull-ups

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Misery Loves Company!

Wise words from CrossFit CEO and Founder, Coach Greg Glassman.

 

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Friday, April 17, 2015

Workout: Push Press: 2-2-2-2-2-2-2 reps

Accessory: Row 1,000 meters at 80% effort

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Training For Life

There’s no denying that CrossFit creates an atmosphere where a communal environment has the capacity to foster a strong coach-athlete relationship. This
is best and most often exhibited when an athlete is asked to step outside his or her comfort zone at any number tasks, while finding solace in the fact they are not alone. It is our duty as coaches, as teachers, counselors and motivators -to provide constant guidance and moral support throughout your journey to be better, period. And while yes we spend a great majority of our time emphasizing the importance of properly moving ones’ body through space and time, there’s something else we find far more rewarding; the notion that your goals are our goals, that we have a vested interest in making sure you succeed both inside and outside the gym. To the average outsider, it might seem as though we are nothing less than assembly line workers, building a handstand army for the future. On the contrary. We are your master craftsmen, helping to carve an individual path for every one of our athletes that is unique unto them. So even though we all may travel different paths in life, our journey will always be the same. To be better. Period.

(Shown above: JP Levesque, coaching the noon class)

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Thursday, April 16, 2015

Workout: Complete as many rounds as possible in 15 minutes of:
25-meter Handstand Walk
20 Knees-to-Elbows
15 Hip Extensions

Accessory: Accumulate 20 Good Quality Turkish Get-ups

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Winning Takes Talent, To Repeat Takes Character

“90% of life is showing up,” says our Olympic Lifting Coach Lincoln Brigham, who respectively showed up and took the Silver Medal at the 2015 National Masters Weightlifting Championships. 53kg Snatch/67kg Clean & Jerk

With one lifter dropping out in advance and two others not appearing for their weigh-ins, he was guaranteed a bronze medal. But the reward is not as great without the struggle, so why settle. “Never take an attempt you don’t need,” he exclaimed, fighting back spasms and chewing on Ibuprofen. Lincoln carefully took the minimum attempts required (2) and placed himself again, on the platform with a medal proudly around his neck.

Congratulations Coach Lincoln! We are so proud of your determination and hard work.

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Wednesday, April 15, 2015

Workout: Complete as many rounds as possible in 30 minutes of:
800-meter run
25 Dumbbell Thrusters (35,20)
400-meter Farmers Carry (35,20)

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Follow The Leader

These two gents have been with us for a great many years now. They each took their first sips of the CrossFit koolaid in 2011 and never looked back. They’ve done more workouts combined than any of us probably care to count. And whether they are aware of it or not, they’ve shown that chasing success is a risky business. They’ve found both defeat as well as success across all levels of athletic achievement. In so doing, they’ve developed a mental toughness and aptitude that helps them to continue to grow. And these are types of people and personalities with which we choose to surround ourselves. So no matter how long you’ve been riding this runaway train called CrossFit, look to our veteran athletes as a source of renewal and inspiration. As veterans, we’ve been there, we’ve done that; we can tell you the road to success will always ever be uphill. The road we’ve all chosen is a grueling one, but it’s that way for a reason. It helps us to better appreciate our accomplishments as well as our failures. Everything we do is earned and not to be taken for granted; we have only ourselves and one another to thank for it. So be there today for your fellow athlete as we attack this uphill battle, head on!

(Pictured above: Jason Piper has been a CFBT athlete since March of 2012, already having come to us with a year of prior experience at another affiliate; Brian Johnson started with us as a novice in September of 2011).

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Tuesday, April 14, 2015

Workout: For time:
20 Burpees
20 Hang Squat Snatches (135,95)
20 Bar Muscle-Ups
20 Hang Squat Snatches (135,95)
20 Burpees

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I Was Here!

Since opening in 2009, CrossFit Belltown has always kept an area in the gym where guests can sign their names and share their impressions with us. Everyone from the likes of  CrossFit Founder & CEO Greg Glassman to the Fittest Woman on Earth, Camille Leblanc-Bazinet, have graced the our walls with their presence. Countless Box hoppers, traveling the world over, have kept us company throughout the years; sharing their experiences with us in writing. May we continue to keep this legacy alive as our gym continues to grow.

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Monday, April 13, 2015

Workout: Front Squat: 3-3-3-3-3 reps

Accessory: Tabata Handstand hold

 

 

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Saturday, April 11, 2015

Workout: Four Rounds:
Run 800 meters
Rest as needed

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Track Workout

CrossFit Belltown will be hosting only one class today. That class will take place at 930am at the Queen Anne Bowl PlayField, NOT CrossFit Belltown. All athletes, including Bootcamp & CrossFit Basics, are welcome to attend.

 PlayField Address: 2806 3rd Avenue West 

(CFBT will be closed today, as we are hosting a CrossFit Level 1 Seminar)

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Friday, April 10, 2015

Workout: 21-15- and 9 reps, for time of:
Squat snatch (95,65)
Chest to bar Pull-ups

Time Cap: 10 minutes

Accessory: Accumulate 30 Handstand Push-ups

image1 (21)The Struggle Within

We as CrossFit athletes and Coaches alike, speak so often of the valiant efforts of the accomplished, the winners, those who distinguish themselves in competition; we often forget that most of our struggles goes unseen. The biggest effort in many gyms often happens before the WOD ever starts, before the “3-2-1-Go!”, before the first warm-up, before the first hello. The biggest effort is often just walking through the door. Think about it. People — grown adults — show up in CrossFit gyms to learn, to admit they don’t know everything, that they’re not accomplished at everything, that they need help, that they need to learn, that they need to grow. It’s a declaration no one wants to make. Our ego fights against it. We pride ourselves on knowing what to do, what to say, how to be. Our bravado masks our fear of the world. And in the CrossFit gym, we take off those masks and simply lay bare our fear in many, many domains. And we try. We fail. And we try again. Maybe (hopefully!) we eventually succeed: at this skill, at that movement, in this WOD, in that goal. But we fool ourselves if we believe that success is our most difficult moment. No, success is reaping the rewards of many difficult moments; many struggles, each met and conquered. Success is a culmination. But it all starts with that walk though the door, the admittance that you suck at something, at many things. You suck, so what. We all do. Welcome to the road to success.

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