Category Archives: Workout of the Day

Monday, March 16, 2015

Workout: Shoulder Press: 3-3-3-3-3 reps

Accessory: Accumulate 2 minutes in an L-Sit


The F-Bomb Heard ‘Round The World!       

In the now-infamous words of Deke Turner…. “F**********CK!!!”,  the third week of the 2015 CrossFit Games has drawn to a close.  Yes, weaknesses were exposed; the reality that our journey to better than yesterday will forever be a long one. However still there was something far more powerful present in the day; an unyielding, unrelenting desire to be irrevicably transformed by the power of ‘a single rep’. And whether that rep took place on the rings or on the ground, we all walked away stronger, faster and more wise to how and where we can grow as we continue in our journey to be better than yesterday. That is, after all, the CrossFit Belltown way.


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Saturday, March 14, 2015


As many rounds and repetitions as possible in 14-minutes of:
7 Muscle-ups
50 Wall Balls (M 20-lb. ball to 10′, F 14-lb. ball to 9′)
100 Double-unders

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One Does Not Simply DO a Muscle-up!

We all knew this would happen. Whether you’re still relatively new to CrossFit and haven’t had the time to further develop your ring skills ~or~ you just haven’t cared enough to commit it to your Fitness arsenal, most recreational CrossFitters find the muscle up quite challenging if not impossible. For some of us, we’re ready to show off our practice and training in being able to get atop the rings. For others, not so much. In either case, this is not the End of Days if you’re still hoping for a CrossFit miracle.

So what to do? Or more specifically, what workout option should you choose (i.e., Rx vs. Scaled) if you are really really really really close to getting your first muscle up and still wishing to do everything you can to compete as an Rx’d athlete? We say, GO FOR IT! A score of ‘1’ (muscle up) as an Rx athlete will carry more weight in the rankings regardless of how far you get as a scaled athlete. And a lot can happen in 14 minutes with the right attitude. However should you receive a ‘0’ as a Rx’d athlete for the workout, you also have the option of enrolling in a later heat so at least you are posting a score (as a scaled athlete). Keep in mind you CAN go back and forth between scaled and Rx’d workouts during the Open, just know the scaled workouts will always score lower than the Rx workouts… but a score in the Scaled division is better than no score at all!

So let’s get out there and make the impossible, POSSIBLE.

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Friday, March 12, 2015

Workout: Three rounds for time of:
400 meter Run
10 Burpee Box Jump Overs (24,20)
20 Toe to Bar

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Practice Doesn’t Make Perfect. Perfect Practice Makes Perfect!

Wednesday’s 530p class, working on  clean & jerk technique. Reinforcing proper movement patterns with light weight is absolutely one of the very best ways to engrain the neurological components ultimately required to move larger loads without leaking efficiency or compromising form. The clean & jerk demands speed through the hip and a stable midline; each a cornerstone for exerting force on an external object, regardless of how much it weighs.

Each time we review the movements in class with a dowel, challenge yourself to move as though you are lifting your 1 rep max. That level of focus to hit proper positions with dowel-work will pay off in huge dividends when moving on to a heavier load.

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Thursday, March 12, 2015

Workout: Deadlift 5-5-5-5-5 reps

Accessory: Accumulate 3 minutes in a weighted Plank hold

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The Good Fight

For several years, CrossFit Founder and CEO Greg Glassman and his legal team have been fighting a battle with the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM), organizations that present themselves as the foremost authorities on strength and conditioning. Overall, CrossFit is working to demonstrate that these organizations are unfit to lead the fitness industry. CrossFit HQ staff member Russell Berger has worked closely with Glassman throughout. Here, Berger gives an overview and a history of the legal battles CrossFit has endured in  recent years. 

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Wednesday, March 11, 2015

Workout: 30 Rounds for time of:
1 Clean and Jerk (135,95)
1 Muscle-up

Time Cap: 30 minutes

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Getting Better at the Muscle-up, with Russell Berger

In this video, CrossFit HQ Staff Member, Russell Berger explains a few ways to drill the muscle-up transition on the low rings.

When performing transitions as a scale for the muscle-up it is critical that you hit all of the following positions.  The muscle-up requires both strength and technique!  If you find yourself with 20 pull-ups and 20 dips you have all the “strength” to do a muscle-up, however you are lacking the neurological skills to allow you to productively apply force.  You can only develop neurological skills by practicing, so working the transitions correctly will help.  Below is a 4 step process that will guide you through the transition of the muscle-up.

Position 1: Below the rings. This is your starting point; you should be practicing this position with the false grip! Feet under the rings, and looking up at the ceiling.

Position 2: To the Rings. Using your legs, pull your body TO the rings, ideally the rings are pulled to the sternum and kept close together.

Position 3: Through the rings.  This is where you transition your gaze from the celling to the floor; you can think of doing a sit-up.  The rings should trace your chest, and the finish position is the bottom of the dip with shoulders and biceps touching the rings.

Position 4: On Top of the Rings: Now you can press yourself out of the dip.  If you do not have the strength yet to perform a ring dip, but you have demonstrated stability on top of the rings, you can jump to support from Position 3.

It is very common for people to skip Position 3, meaning they jump from below the rings to on-top of the rings, without actually completing the transition.  Unfortunately, bypassing this position will not help you develop the neurological skills required to eventually get that muscle-up.

So remember, Below, To, then and only then… Through the rings!

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Tuesday, March 10, 2015

Workout: 4 rounds for time of:
50-foot Overhead walking lunge (135,95)
25 GHD sit-ups

Accessory: 3×12 Barbell Goodmornings

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L-Sit Challenge

Koushik D, getting in some L-Sit work while on vacation in Hawaii.

“Athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy.” – Greg Glassman

Let’s face it, not many of us like to work on the L-Sit. It’s difficult and it hurts; which means we need to do it more. CrossFit Founder and CEO, Greg Glassman lists the L-sit as one of the top 3 Ab Exercises (GHD Sit-up and Hollow Rock are the other two). If you want a strong core, L-Sits should be part of your training.

Let’s see how many of you can show us your best L-Sit practice via Instagram.  Post a picture or a video working on your L-Sit and include the following hashtags:  #CrossFitBelltown  -and- #CrossFitBelltownLSitChallenge.

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Monday, March 9, 2015

Workout: Front Squat: 3-3-3-3-3-3-3 reps

Accessory: Row 1,000 meter at 70% effort

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One Team One Dream!

Week two of The CrossFit Open is officially over, and so is 15.2….. Again. And in 15.2 fashion, the intent was clear- to separate the the best in the world from the rest of the world. And in the end, we all came together as a team and fought hard. We fought once again for victory over ourselves and absolutely surpassed all expectations of what we once thought was impossible. Now, on to the next challenge.

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Saturday, March 7, 2015

Workout: 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95,65)
10 Chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95,65)
12 Chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95,65)
14 Chest-to-bar pull-ups

Etc., following same pattern

IMG_3680 Ahhhh The Return of 14.2!

Gabe R., once again helping to kick off another Open Workout by hitting an unbroken round of overhead squats.

15.2 Tips & Advice

Mental Approach ~ This WOD is all about doing whatever needs to be done to make the cut into the next time bracket. However you MUST stay calm. This workout is won by those who can control their heart rate, stay rhythmic on the overhead squats and play it smart on the pull-ups.

Warmup ~ Make sure your callouses are trimmed down and hands are taped as needed. This is not the time to try something new as far as how you normally prep your hands prior to a pull-up intensive workout. Do plenty of hip and shoulder mobility. Stretch out your T-spine

Tricks & Tips ~ The ascending rep scheme can be daunting if you allow yourself to think too far ahead. Focus on executing the rep and set you are on address that next, bigger set when you get there. Pull-ups ~ Unless your chest-to-bar pull-ups are exceptional, consider taking smaller sets. This will keep muscle fatigue at bay, as well as keeping the heart rate under control in the early rounds. This workout is going to be a great opportunity to practice being in the moment. Additionally, DO make sure to wrap your thumbs AROUND the pull-up bar no matter how much you may not like it. It could save you from possible injury and quite possibly allow you to hang on for an extra rep or two. We were given the opposable thumb for a reason! Make sure to use it so you don’t lose it! Overhead Squats ~ Remember to breath at the top of every rep. The most important key for getting through a round will be doing the overhead squats in as big of sets as possible. So if your posture is good, and your breath controlled, you will avoid having to pick up that bar mid-round, which will be not just a physical killer but a mental one as well. Avoid wrist straps, as using them will only restrict your grip when going back to the rig for pull-ups.

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Friday, March 6, 2015

Workout: 5 rounds for time of:
90 Foot Handstand Walk
30 One-Legged Squats, alternating


One Team~One Dream

Find and get to know your fellow CFBT friends and athletes via Instagram! It’s the perfect forum for showcasing your new-found talents and achievements. Whether it be your first muscle up or lightning fast run around the block, nothing for us is ever too big or too small. We’re all in this crazy journey together, so allow us to celebrate it with you by including the hashtag #CrossFitBelltown

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Thursday, March 5, 2015

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×15 Hip Extensions

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“Be Impressed with Intensity, not Volume” – Greg Glassman, CrossFit Founder and CEO

It is a common thought that more equals better, however not when it comes to CrossFit and your Intensity.  Force x Distance/Time = Average Power. Power is defined as Intensity; and Intensity is what yields Results!

It is easy to think that one CrossFit workout per day is not enough, or that you need to do strength work followed by conditioning everyday.  Unfortunately, multiple workouts in one day will lead to a decrease in power output and decrease in results!  Think about it, if you had to perform heavy back squats followed by “Cindy” afterwards, would you sandbag some of your squats to save energy for “Cindy”?  Most of us would, and if we did this day in and day out, we end up with two moderately intense workouts, rather than 1 workout at 100% effort.


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