Category Archives: Workout of the Day

Monday, April 18, 2016

Workout: “Nancy”

Five rounds for time of:

400m Run

15 Overhead Squats (95, 65)

Accessory: 3×12 Dumbbell Bent Over Rows

 

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NorthWest FitMeals Complimentary Tasting… TONIGHT!

NorthWest FitMeals will be offering a complimentary entree tasting tonight between 530p and 7:30p.

NorthWest FitMeals is a local food delivery company that goes beyond just meal prep and delivery! They make homemade delicious paleo food from scratch! They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves. Their food is NEVER frozen; they make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible.

You can read more on their website here.

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Saturday, April 16, 2016

parkwodPark WOD

CrossFit Belltown will be hosting class outside today at Olympic Sculpture Park. Class will take place at 9:30am only. All other classes are cancelled; no class will be held at the gym today in observance of a CrossFit L1 seminar.

Olympic Sculpture park entrance is located at the intersection of Western Avenue and Broad Street.

All athletes are welcome to attend. Dress warm!

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Friday, April 15, 2016

Workout: Sumo Deadlift: 3-3-3-3-3-3-3 reps

Accessory: 3×25 Banded Pull Throughs

powerlifting

The World’s Top Powerlifters Are Coming To CrossFit Belltown

If you’re wanting to learn more about the Back Squat, Bench Press and Deadlift, this is going to be an opportunity you won’t want to miss!

This course is for the athlete or trainer interested in learning and incorporating the methods used by Louie Simmons of Westside Barbell. The course also includes numerous assistance exercises (box squat, bands for lifts, sleds, ropes, etc…). Participants will also learn about the Conjugate system: how to vary exercises, volume and loadings to develop top-end strength.  All presented methods can be used with CrossFit to help increase one’s overall fitness.

When?
Sat April 23rd and Sun April 24th, 10am-5pm with a 1-hour lunch break. Arrive no later than 9:30am on Sat to check in.

Register here.

IMPORTANT
You must register before Day-1 of the seminar!

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Thursday, April 14, 2016

Workout: 

0-7 Minutes:
30 OHS (95, 65)
10 Muscle-ups

7-14 Minutes:
30 Thrusters (115, 75)
15 Toe To Bar

14-21 Minutes:
30 Push Jerks (135, 95)
15 Pull-ups

ringrow

You’re Only As Strong As Your Best Ring Row

The ‘ring row’ is a deceptive exercise that many people mistakenly overlook, thus missing out on it’s potential benefits. Ring rows build the bodyweight strength necessary for rope climbing and pull-ups, and they can often help to correct muscular imbalances and deficiencies that could lead to shoulder injuries. They are infinitely scalable to match or challenge your current level of strength, and they pay huge dividends in terms of grip strength as well. Given all these advantages, the answer is simple: you should include ring rows in your weekly accessory-work. Just remember, the objective in ring row training should be to challenge yourself to adapt and grow stronger, not just to do as many repetitions as you can by making the movement easier. The athletes who make the most progress are those who consistently spend time training the most challenging version of the movement, not the least.

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Wednesday, April 13, 2016

Workout: Seven Rounds for Time and Total Load of:

30 Double Unders

1 Snatch

Accessory: Accumulate 100 Abmat Sit-ups (butterfly feet, unanchored)

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RSVP ASAP!!!

Northwest Fit Meals* will be offering a tasting at CrossFit Belltown next Monday April 18th at 5:30pm.

Space is limited — There will only be enough food prepared for those who RSVP  -this will not a traditional ‘sampling’, in that you will ONLY be served if you have RSVP’d prior to the tasting.

Should you wish to attend, you must RSVP no later than TODAY (Wednesdayat 12pm by emailing info@crossfitbelltown.com.

* Northwest Fit Meals is a local food delivery company that goes beyond just meal prep and delivery!  They make homemade delicious paleo food from scratch!  They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves! Their food is NEVER frozen; they make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible!

You can read more on their website here.

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Tuesday, April 12, 2016

Workout: Three rounds for time of:

30 Steps Overhead Walking Lunge (45, 25# plate)

Row 250m

Handstand Walk 50 feet

25 GHD Sit-Ups

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Just Monkeying Around

Evan S., making his way across the gym… without ever touching the floor.

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Monday, April 11, 2016

WorkoutPush Press + Push Jerk + Split Jerk: 1-1-1-1-1- reps

Accessory: 2×12 Dumbbell Pull Overs

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Real Food That Fits Your Macros

Northwest Fit Meals will be offering a tasting at CrossFit Belltown on Monday April 18th at 5:30pm. Should you wish to have your own freshly cooked meal, please RSVP no later than Wednesday April 13th at 12pm by emailing info@crossfitbelltown.com.

Hurry. Space is limited — There will only be enough food prepared for those who RSVP.

Upcoming menu-tasting options:

~Chicken salad
~Italian meatballs
~Pulled pork

*Northwest Fit Meals is a local meal prep company that goes beyond just meal prep!  They make homemade delicious paleo food from scratch!  They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves! Their food is NEVER frozen; they prep, make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible!  Additionally, for those of you tracking macronutrients (using the MyFitnessPal app), Northwest Fit Meals has all of their meals uploaded in the application — all you have to do is search ‘nwfitmeals’ to see all available menu items.

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Saturday, April 9, 2016

Workout: In teams of two:

200m MedBall Carry Run (20, 14)

100 Burpees

200m MedBall Carry Run (20, 14)

100 Box Jumps (24, 20)

200m MedBall Carry Run (20, 14)

100 Wall Balls (20, 14)

200m MedBall Carry Run (20, 14)

prowler push

Giddy Up

Madison: “Kelly, are you steering?”

Kelly: “I have no idea…!”

Better weather means more fun things to do, outdoors!

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Friday, April 8, 2016

Workout: 21-15-9 reps for time of:

Push press (95, 65)

Toes-to-bar

Accessory: 5 rounds for speed:

Push the Prowler or drag the Sled 50 feet

warhorse

“Full Effort Is Full Victory.”

A famous quote by Mahatma Gandhi — this is not an ‘everyone is a winner’ type of saying; it is also not saying that winning and being in first place is what it is all about. Rather, this quote speaks to how much effort, heart and passion you can bring to whatever task you’re performing. And as your CrossFit journey rolls along, we challenge you to live up to the mantra of “Full effort is full victory.”

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Thursday, April 7, 2016

Workout: Four rounds for time of:

400m Run

7 Deadlifts (choose your load)

Accessory: Accumulate 100 Hollow Rocks

bmi

A Few Reasons ‘BMI’ Shouldn’t Be Trusted As An Overall Health Marker

Body Mass Index (BMI) was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician.

Quetelet produced a formula to give a quick and easy way to measure the degree of obesity of the general population, ultimately to assist the US government in allocating resources.  The equation quite simply takes a persons weight and divides it by their height, squared.

A few issues with this formula:

It is scientifically nonsensical — There is no physiological reason to square a person’s height (Quetelet had to square the height to get a formula that matched the overall data. If you can’t fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.

It is physiologically wrong — It makes no allowance for the relative proportions of bone, muscle or fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and health-conscious individuals tend to find themselves classified as overweight, or even obese.

So, if you love your body and you take good care of it (as you should), please don’t let some outdated equation tell you that you’re anything less than fit as f#ck!

Read more here.

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