Category Archives: Workout of the Day

Monday, December 5, 2016

Workout: Complete As Many Rounds As Possible In 15 Minutes Of:

8 Ring Dips

10 Toe-To-Bar

12 Barbell Overhead Walking Lunge Steps (95, 65)

Accessory: 100 Dumbbell Roll Back Extensions


Quality and Quantity Are Two Sides Of The Same Coin

Olympic Lifting is in the Olympics for a reason. It takes years and years to master, and a high level of expertise, to be expected to come anywhere even remotely close to perfection.

So how do those athletes, or any athlete at the highest level in their sport, get there? The answer… Quality reps done in insanely high quantities, over and over and over and over… and over again.

We’ve all heard the phrase quality over quantity, but we’re here to tell you that these two words, quality and quantity must go hand in hand! There is no middle-ground whatsoever. Suffice to say, if you only complete a couple quality reps per day, it will take much longer to get to your goal. The opposite is true as well, if you consistently perform high quantities of repetitions at a sub par quality, you’re only reinforcing bad habits and poor quality.

Not all of us are professional athletes, or have that kind of time. That’s completely understandable. Most of us are only in the CrossFit and lifting game to ensure that we can carry our own groceries well into our golden years. Even still, every time we walk into the gym, we have an opportunity to complete quality repetitions at the quantity our coach prescribes. So the next time you’re in the gym, whatever it is you may be doing, take an extra second to focus closely on the finer points and see what you can do to make each lift the best it can possibly be.

(Shown above: John H. making things look easy in the bottom of a split jerk. Photo credit: Lincoln B.)

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Saturday, December 3, 2016


Schedule Revision For Saturday, December 3

In observance of the CrossFit Level 2 Seminar at CFBT this Saturday, we will not be hosting our normal schedule of classes on Saturday morning. Instead, we will be hosting Open Gym hours from 5:30pm to 7:00pm, and all athletes are welcome to attend. In addition, Coach Lincoln will be in to lead Olympic Lifting from 5:30pm to 6:30pm. Please still be sure to register online if you wish to attend.

Please also note that should you arrive to the gym before 5:30pm, you will kindly be asked to wait outside until the seminar ends.

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Friday, December 2, 2016

Workout: Five Rounds For Time Of:

10 Power Clean and Jerk, (155,105)

15-foot Legless Rope Climb, 1 Ascent

Accessory: Spend 10 minutes working toward 1 goal on the goal board


“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

~Greg Glassman, CrossFit Founder and CEO

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Thursday, December 1, 2016

Workout: Test a Benchmark -or- Make Up A Missed Workout

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM Lifts or Runs/Rows


T-Rex (Kelly A.) Doing Things

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Wednesday, November 30, 2016

Workout: For time:

50 Double Unders

25 pull-ups

40 Double Unders

20 pull-ups

30 Double Unders

15 pull-ups

20 Double Unders

10 pull-ups

10 Double Unders

5 pull-ups

Accessory: 4×15 V-Ups


Gobble Gobble

Whether you’re already out of Thanksgiving leftovers, or you’re just all turkey-ed out for the year, we’ve got a fresh selection of NW FitMeals to fill your post-holiday fridge.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo BBQ Pulled Pork $11.99
Paleo Teriyaki Chicken $11.99
Paleo Thai Chicken Coconut Curry $11.99

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Tuesday, November 29, 2016

Workout: Back Squat: 2-2-2-2-2-2-2-2-2-2

Accessory: 3×12 (Per Leg) Back Rack Barbell Lateral Lunge


Grab This Holiday Season By The Balls!

Stop by the front desk all this week — We’ve got Christmas tree ornaments that need decorating.

Get ’em while they last! ‘Tis the season to be jolly and fit.

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Monday, November 28, 2016

Workout: “Diane”

21-15-9 Reps For Time Of:

Deadlift (225, 155)

Handstand Push-Ups

Accessory: 4×25 Banded Leg Extensions


Flexibility Got You Down?

The pursuit of perfection in CrossFit is a never-ending journey. Growth in CrossFit is controlled not by your total or greatest strengths, but rather by your greatest weakness. And since the majority of athletes have multiple areas in their ‘game’ that needs improving, it’s not enough to simply know your weaknesses — You must attack and improve them!

Take the overhead squat for example. This is a notoriously difficult movement to execute, requiring an enormous level of stability, flexibility, balance and strength — all in multiple areas of the body. But did you know the amount of dorsiflexion you have in your ankle is directly linked to your efficiency in performing all variety of squats, however you may have never considered it to be your TRUE limiting factor. You must take the time to go beyond that initial assessment of, “Yep… I have poor mobility in the squat” to realize that’s the case. Otherwise, you run the very real risk of spending countless hours trying to tackle multiple areas of the body when there is really only ONE pressing area that needs your attention — your ankles.

Fixing poor ankle mobility can help your squat in more ways than increasing flexibility in all other joints combined, which means it will help your thruster, clean, snatch, wall ball — as well as your running, rowing and leaping abilities. Now, it might be the case that you have poor ankle, hip AND shoulder mobility. The solution is to again perform an honest assessment of which joint is the least mobile (…which is usually and unknowingly the ankle), and attacking that first before moving on to the next tight spot.

So, yes… foam roll, lacrosse ball and/or barbell the hell out of your calves –all the way from behind your knee, down to your heel… and do NOT skip your achilles. This is a harder area to roll, but this is where a lot of your movement restriction is hiding. Remember to roll your leg side-to-side and flex/extend your foot up and down at the ankle for more aggressive results. Also, here’s an incredibly effective mobilization drill using a band.

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Saturday, November 26, 2016


‘2010 NorthWest Regionals Event 1’

Three Rounds For Time Of:

10 Overhead Squat (135#, 95#)

50 Double-Under


Accumulate 100 hollow-rocks


Variance Is The Gateway To Greater Strength – Narrow vs. Wide Squat Stance

The back squat is known in many circles to be the most universal strength training exercise. But with any exercise, we can get comfortable and complacent in always choosing to adopt and keep either a narrow or wide stance squat. Conversely, by altering your squat stance from time to time, not only can your fix weak areas (in your squat), you can open the door to improved strength in other lifts, such as the deadlift and multiple positions in both the clean and snatch. Stance variation can also allow for more muscular balance, which can help keep injuries down as well.

On a wide-stance squat, the weight is further back on the foot and there is more hamstring engagement on the descent, whereas in the close-stance counterpart, the weight is on the mid-foot and the knees go slightly further forward, incorporating more quads into the movement.

Much of how you choose to alter your squat stance comes down to what your are doing in your current training. We are not suggesting that you completely change from one style to another. We are simply saying there is value in adding some variation in a small percentage of your training sessions. At the end of the day, it is important to realize that no matter where you are in your training experience, there is value in the occasional stance adjustment. Whether it is to bring up weak points or to keep your body healthy and in balance, varying stance can and will add an element to your training that most of the training world is missing. Get some!

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Friday, November 25, 2016


Front Squat: 1-10-1-20-1-30 reps


100 reps of lying (face-down) banded hamstring curl


Last Chance To RSVP!

Today is your last opportunity to RSVP for our upcoming Holiday Party, scheduled to take place the evening of Thursday December 15th (between 7p-10p) at CrossFit Belltown. Please email to secure an invitation.

NOTE: CrossFit Belltown is on a revised schedule today in observance of the Thanksgiving holiday -We will only be hosting one class today (Friday) from 12pm-1pm. All athletes are welcome to attend. ‘Open Gym’ will also be available from 12pm-1pm.

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Wednesday, November 23, 2016

Workout: For time:

30 Handstand Push-Ups

50 Hip Extensions

30 Knees-to-Elbows

30 Deadlifts (225,155)

30 Dumbbell Push Press, (35, 20)

50 Kettlebell Swings, (55, 35)

Row 20 calories

10 Muscle-Ups



We are in the final stretch of finalizing our dinner-menu for our upcoming Holiday Party (at CrossFit Belltown from 7p-10p, December 15th).

Should you still wish to attend the festivities (and be fed), we must hear back from you by 7pm this Friday.

This year’s gathering will be catered by none other than ‘NorthWest FitMeals‘ and ‘Shake Bartenders’. Dinner is on us. Drinks are on you (cash bar).

Email info@crossfitbelltown ASAP to secure your RSVP (and please be sure to mention whether or not you’ll be bringing a guest).

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