Workout: Three rounds for time of:
21 Kettlebell Swings (55,35)
3 Rope Climb Ascents
21 Box Jumps (20″)
21 Hip Extensions
Walking lunge, 150 ft
NOTE: Please wear pants and/or tall socks if you plan on doing rope climbs today.
“Breaking The Bar Back”
You hear your coaches say it every time the overhead squat appears in a WOD, but what does it actually mean and how is it supposed to help you? By trying to “break the bar” in the overhead position, you’re forcing your shoulders to externally rotate and expose the armpits, helping you to actively support the load (instead of just letting it sit on you), and thus keeping it in line over the middle of your body. If you’ve ever lost the barbell forward in the bottom of an overhead squat, ask yourself if you were actively trying to snap that bar in half, or if you were just letting it sit on top of you. We’re betting you probably already know the answer.
Workout: Push Press: 2-2-2-1-1-1
Accessory: 100 Banded Pull-Aparts
Meet Us At The Bar
In observance of the CrossFit level 2 Seminar being hosted at CFBT this weekend (and a very wet weather forecast), we will be canceling all regularly scheduled classes this Saturday, October 15th — including the 9:30am Track WOD. Instead, we will be having Open Gym hours from 5:30pm until 7:30pm. All athletes are welcome to attend.
Workout: Open Workout 14.1
Complete as many rounds as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (75, 55)
Accessory: 3×1 minute weighted plank hold
~ Save The Date ~
CrossFit Belltown 7th Annual Holiday Party
Thursday, December 15th
at CrossFit Belltown from 7p-10p
Libations by Shake Bartenders
Catering by Northwest FitMeals
Workout: Front Squat: 3-3-3-3-3 w/ 3-second pause at the bottom of the first rep
Accessory: 4×15 Barbell Good Mornings
Taking Your Midline Strength To The Next Level — Static Holds!
Here’s the TRUTH…
Your abs were not designed to crunch, twist or bend. Granted, they are fully capable of doing so, but understand their number one role is to prevent your mid-section from crunching, twisting or bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine and transfer power from the hips to wherever it is needed in the extremities.
So even though you “feel the burn” when you do crunches and traditional sit-ups… focus on static-hold movement patterns that demand more of the midline while allowing the midline to do what it does best — protect the spine. Done correctly, exercises such as GHD upright static holds, planks and weighted sit-ups can have a far greater stimulus on strengthening your midline as compared to flailing about on the floor, doing crunches on top of crunches, hoping for a more sculpted and stronger midsection.
Workout: Three rounds for time of:
Time Cap: 25 Minutes
From Iceland With Love
“We just wanted to reach out and tell you how much we miss you, and everyone at the gym — no matter where we drop-in, there’s NO place like home! So we went on a day trip through the Golden Circle and we found ourselves at Gullfoss, which is Europe’s largest waterfall. We thought what better of a place to brave the cold, wind and wet — and get an awesome photo in our Belltown shirts in Iceland.”
We miss you too, Max and Madison. We’ve got a four-pack of ginger beer in the fridge, waiting for you.
Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Handstand Push-ups
Accessory: Set a clock for ten minutes; spend as much of the allotted timeframe in a squat hold position.
Ten Times The Fitness!
Question: What do you get when you cross a Trent, a Brent, a Jeff, two Chris’s, two Dan’s, a Madeleine, an Emerson, and a Hunter?
Answer: You get ten athletes that are ready to take their CrossFit training to the next level!
Congrats to all ten of our most recent CrossFit Basic graduates for having successfully tested in to our regular group classes. We’re very fortunate and excited to be part of your Fitness Journey. Welcome to the suck!
Complete as many rounds as possible in 20 minutes of:
1 Deadlift (405, 280)
15 Bar-Facing Burpees
It Takes Focus To Be Precise
Training environment is vital to any athlete; what may be acceptable in that environment is not the same for every sport. If you are a weightlifter, having a clear line-of-sight is hugely important in helping to focus the mind prior to any heavy lift.
The most common mistake people make is standing directly in front of the lifter, watching them lift. Now it is understandable that people can get caught up in just watching someone lift, but you need to pay attention to something other than what you want to see. If you aren’t doing something yourself, your first thought should be to make sure your aren’t distracting someone who is. “But in a meet, you have crowd and a judge right in front of you.” Yes, this is true. But that is competition. Things change. It is much easier to block out a crowd all together in competition and look past a large group of spectators, especially when you know they are already there. However it’s an entirely different story when there is no one in front of you when you reach down to grab the bar, but as you look up and bring your eyes forward… BAM, you’ve now got Joe Blow standing 2 feet in front of you, digging in his nose in anticipation of your lift. I know… distracting, right?
As an observer, you don’t even need to move that far away. As long as you aren’t directly in front of the lifter, you’re probably going to be okay. On the same front, you don’t walk in front of someone setting up to lift. This is also quite distracting. Watch the back room at an Oly meet where advanced lifters are competing and you will notice that people stop walking to wait for a lifter to go, then will continue on their path after the lift. You don’t have anywhere to be that you can’t wait 7 seconds it takes for a lifter to set up and take their attempt.
Workout: For Time:
50 Wall Ball Shots (20, 14)
40 Wall Ball shots
30 Wall Ball Shots
20 Wall Ball Shots
10 Wall Ball Shots
Congratulations to Lincoln in his representing the United States yesterday at the IWF Masters World Championships in Heinsheim City, Germany. Lincoln stood with some of the best Masters athletes in the world; holding his own as he went 2-for-3 in the snatch with a best lift of 70kg (154lbs) and going 1-for-3 in the clean & jerk with a best lift of 83kg (182.6lbs). Strong work, Coach Lincoln! We couldn’t be more proud of you.
Workout: Hang Power Clean: 2-2-2-1-1-1
Accessory: 4×25 Bent Over Reverse Fly’s
Be Less Basic
Secretly or not-so-secretly, as soon as this time of year rolls around, there’s a little part of all of us that wants to sit inside, drinking a pumpkin spice latte and eating cookies. But this week’s order of NW FitMeals arrived yesterday, so you can make the smarter, healthier, less basic choice to stay on track with eating healthy and training hard! But you’d better fight that hibernation instinct fast — we’ve already sold over half of this week’s meals!
Our menu this week includes:
Paleo Chicken Salad $10.99
Paleo Cilantro Chicken Burger $11.99
Paleo Buffalo Turkey Meatballs $11.99
Paleo Pulled Pork $11.99
Workout: Overhead Squat: 1-1-1-1-1 w/ 5-second descent and 5-second pause at the bottom
Accessory: 100 Seated Banded Hamstring Curls
Please Make CrossFit Belltown #1
Family, friends, fellow athletes,
This year, CrossFit Belltown has been nominated for the Seattle A-List’s Best CrossFit Gym and Best BootCamp, but we need your votes to make it count. Please help make our beautiful gym number one by showing your support and casting your vote for CFBT in both categories here.
But there’s no time to waste – the polls close this Sunday, October 9th.
Thank you for your support and everything you do to make CrossFit Belltown such an incredible place.