Workout: Test a Benchmark or make up a missed workout
1RM lifts or Runs/Rows
Destroy What Destroys You
Whether you’ve been with CrossFit Belltown for six days or six years, there’s one thing we can all agree on -CrossFit demands an endless arsenal of skills.
It’s important to understand that just because you struggle with a certain skill, that doesn’t mean you will continue to struggle forever. Your attitude and focus on days like today must be such that you refuse to be discouraged by all manner of weaknesses, for today is an opportunity to grow as an athlete and find yourself just a little better than you were yesterday. And more often times than not, our willingness to step outside our comfort zone and choose overhead squats over sit-ups, demands that we recognize the very thing that is holding us back. That being said, do not let an unfamiliar or unfriendly movement determine how much effort will be put into your training, today. Choose to rise above; all ego cast aside.
The process of improvement never stops. Embrace it. Attack it head on. Choose to do the hard things because they are hard. And in the end, when the clock stops and the last barbell bounces to a halt, your strengths will slowly begin to outnumber your weaknesses -and your fitness will thank you for it.
Workout: Hang Squat Clean: 1-1-1-1-1-1-1 reps
Accessory: 3×15 Weighted Sit-ups
CrossFit Belltown Annual Holiday Party
The evening will include appetizers and a sit-down dinner, all catered by Outside The Box. Also, Shake Bartenders will be onhand hosting a cash-only bar all evening.
Attire: Semi-formal / Cocktail (In other words, no knee-sleeves or wrist-wraps)
Workout: “McGhee” (Partner Style!)
Complete as many rounds as possible in thirty minutes of:
5 Deadlifts (275, 185)
13 Push ups
9 Box Jumps (24, 20)
One person completes 1 round other partner rests, alternating back and forth for 30 min. Score is total rounds completed by the team.
Box Jumps are the most common jump-variation in exercise programs for good reason – Done correctly, the box jump decreases joint stress and provides a low stress environment to express power and practice sound landing mechanics.
When compared to the landing height from a vertical jump, the box jump has significantly less compressive stress on the body. Likewise, when compared to the broad jump, the box jump has less shear stress and compressive stress on the knees. And because box jumps have a low overall impact force, they allow for a greater training frequency compared to other jumping variations.
Workout: 5 rounds of:
30 wall-ball shots (20, 14)
5 squat snatches
Rest 2 minutes
Okay… Back To Work!
We hope everyone had a thankful and food-filled Thanksgiving.
CrossFit Belltown will only be hosting one class today at 12pm.
Workout: For time:
15 squat cleans (155, 105)
30 box jumps (24, 20)
30 dumbbell shoulder-to-overheads (35, 25)
15 thrusters (135, 95)
300-foot overhead walking lunge with plate (45, 25)
CrossFit Belltown will have limited hours between Wednesday and Friday of this week.
Our Thannksgiving schedule is as follows:
Wednesday November 25th
6:00am, 7:00am & 12:00pm classes only. All other classes are cancelled.
Thursday November 26th ~ Thanksgiving
Friday November 27th
12:00pm class only. All other classes are cancelled.
Workout: Overhead Squat: 2-2-2-2-2-2-2
*Two second pause in bottom each rep
So what’s the secret to getting stronger? It’s easy -You just have to make sure that your dumbbells match your shoes, that’s all.
Here we catch a glimpse of a Wonder Woman in training -already following in her father Boris’s footsteps; a lean, mean, strong and steadfast machine.
Workout: Four rounds for time of:
Handstand Walk 90ft
:30 L-Sit Hold
1:00 Chin over the Bar Hold
7th Annual Holiday Party
Please join us Thursday December 10th from 7p to 10p at CrossFit Belltown as we celebrate another fun-filled year of fitness and friends.
The evening will include a appetizers and a sit-down dinner, all catered by Outside The Box.
Also, Shake Bartenders will be here hosting a cash-bar all evening. Drink prices will range between $5 to $7 for beer and wine, and $7 to $9 for standard mixed drinks and premium cocktails.
Should you wish to attend, you must (and we stress must) RSVP no later than Saturday December 5th. Also let us know if you will be bringing a guest. You can RSVP by emailing email@example.com.
Attire: Semi-formal / Cocktail (In other words, no knee-sleeves)
Workout: Hang Power Clean 3-3-3-3-3 reps
Accessory: Accumulate 50 Toes-To-Bar
The Hang Power Clean, with Coach Stephane Rochet
Workout: Five rounds each for max reps or calories of:
1 min Row
1 min Double Unders
1 min Burpees
Rest 1 min
CFBT ON TV
CrossFit Belltown is extremely proud and honored to introduce you to a made-for-television commercial the CrossFit HQ Media team produced at CrossFit Belltown for the CrossFit community worldwide -that recently aired on ESPN between segments of The 2015 Reebok CrossFit Games.
Workout: Shoulder Press: 3-3-3
Push Press: 2-2-2
Push Jerk: 1-1-1
Accessory: 4×10 Dumbbell Bent Over Row
Rise to the Occasion
It’s about rising up when something heavy tries to keep us down. And this past Tuesday, we all rose to the occasion. Those of us that were there to hear it, the CrossFit Belltown war cry was definitely heard by all.
All total, Tuesday’s 1RM Back Squat yielded a grand total of 10,750lbs lifted -translating roughly into 92% of everyone in attendance having achieved a new personal record. And to be exact, all PR’s totalled a whopping 261lbs (that’s an average of 10.44lbs per athlete). And what’s even more impressive is this figure doesn’t even include the athletes that had never even attempted a heavy back squat until now. There were even a few technique PR’s.
Strong work, everyone.