Category Archives: Workout of the Day

Thursday, July 16, 2015

Workout: Back Squat: 10-3-10-3-10-3

Accessory: 400 meter Farmers Carry

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You can’t fall if you don’t climb. But there’s no joy in living your whole life on the ground.

Photo: Andrea P, crushing last Wednesday’s rope climb/burpee/run-workout.

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Wednesday, July 15, 2015

Workout: Power Clean: 3-3-3-3-3 reps

Accessory: 400 meter Sandbag Carry

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How To Do The Perfect Burpee (Misery May Vary)

The burpee has been around since 1939, when Royal H. Burpee invented the Bodyweight movement as a quick, simple way of administering fitness tests and included it in his thesis for a doctorate in applied physiology from Columbia University. Over the last 75 years, the burpee has evolved from its original incarnation—a four-count movement to be performed four times in a row in order to evaluate fitness—to its current version: a six-count movement that includes three jumps, two squats, a push-up, and a not insignificant amount of torment.

Here are five tips for getting through a burpee-heavy workout without blacking out.

1. Don’t rest. Pace. If you stop [in the middle of your reps], it only takes longer to get going again. Most people need to stop because they’re going too fast, but the best thing you can do if you’re doing a lot of repetitions is to go “slow” and steady: Pick a pace you can maintain for however many burpees you need to do, and don’t stop. So if you only have to do five to 10 burpees, you can go a little faster. But if you’re doing 50 burpees, go slower so you can maintain a consistent pace.

2. Feet go before hands. If you want to take a second off of your burpee, shoot your legs back before your hands hit the ground.

3. Turn on robot mode. When you have a lot of burpees to do…stop thinking about how many burpees you have to do. Approach each small movement one at a time: “drop to the floor,” “feet back,” “jump up,” etc., and repeat. Just slip into auto-pilot and keep counting. Thinking ahead too much gets you freaked out about how many you have left to do. Just keep moving and focusing on one movement at a time.

4. Breathe! As much as you can, try to get into a rhythm with your breathing. Experiment with what works for you, recognizing that as you get more out of breath your rhythm will change slightly. But always try to keep your breathing as steady as possible; blacking out is never a good thing.

5. Avoid common faults. Many people fall prey to two faults. The first is arching the back to come out of the burpee, as if they were doing an upward dog pose. This can to an aching lower back. The second fault is losing range of motion. The chest should touch the floor, not just the belly button or pelvis. The hips need to open up all the way at the top when you jump. Try looking straight ahead as you stand up and jump— this can help you to remember to open your hips.


Good luck…

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Tuesday, July 14, 2015

Workout: 42-30-18 reps for time of:
Wall-Ball shots (20,14)
Sumo Deadlift High Pulls (75,55)
Box Jumps (20)
Push Presses (75,55)
Row (calories)

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It’s All In The Hips

Power comes from your hips. It doesn’t matter if you’re jumping, punching, running, or throwing. It can be seen in the “hip pop” of the kettle bell swing and the “dip drive” of the push press. Unfortunately, many of us have some degree of hip dysfunction that reduces power and stability that limits our overall athleticism. This is called Muted Hip Function.

‘MHF’ can be seen during a push press when the legs compensate for the hip’s failure to elevate the bar off the shoulders. When this happens, there is no angle created at the hips during the dip. The knees will bend excessively and pass too far over the toes, compensating for the lack of hip angle. The stress is shifted from the glutes and hams to the quads, putting sheer forces on the knees.

So what can you do to mitigate MHF? Practice the push press with a wooden dowel or light barbel; your back poised against a wall. The goal is to keep butt and shoulders in contact with the wall throughout the entire lift . Focus on driving through your heels and sticking your butt back slightly during the dip.

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Monday, July 13, 2015

Workout: Weighted Dips 5-5-5-5-5 reps
Weighted Pull-ups 3-3-3-3-3 reps

Accessory: 400 meter Kettlebell Carry

imageUltimate Victory Forever…FOREVER!

Congratulations to the CrossFit Belltown athletes who competed at the Northwest Best of the Rest Showdown this past weekend.

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Saturday, July 11, 2015

Workout: 12-9-6 reps for time of:
Deadlifts (315,205)
Bar muscle-up

image1 (60)Teamwork Makes The Dream Work

CFBT would like to wish our athletes a strong performance at this weekend’s Best of The Rest Showdown at CrossFit Krait (10600 231st Way NE, Redmond 98053) this Sunday July 12th. All six athletes will be representing CFBT as as Team ‘Ultimate Victory Forever’. The day’s competition will consist of four workouts spread out across the day, starting approximately at 10:00am, 12:10pm, 2:10pm and 4:30pm. Award ceremonies will begin at 5:30pm. The top three teams will win cash and prizes totaling over $3,000! Please come out and show your support.

(Shown above from left to right: Kelly A, Derek F, Max L, Topher T, Daisy M & Madison F)

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Friday, July 10, 2015

Workout: Push jerk 3-3-3-3-3 reps

Accessory: 3×15 Weighted Sit-ups

Overheating vs. Fatigue
Believe it or not, body temperature is a limiting factor in determining ones performance. It is our ability to withstand higher (internal) temperatures that can help us to become better athletes. 
In 2009, it was discovered that muscle pyruvate kinase, or MPK, an enzyme that muscles need in order to generate chemical energy, was highly temperature-sensitive. At normal body temperature, the enzyme is active – but as temperatures rise, some of the enzyme begins to deform into the inactive state. By the time muscle temperatures near 104 degrees Fahrenheit, MPK activity completely shuts down.
There’s a very good biological reason for this shutdown. As a muscle cell increases its activity, it heats up. But if this process continues for too long, the cell will self-destruct. By shutting itself down below a critical temperature threshold, MPK serves as an elegant self-regulation system for the muscle. Your muscle cells are saying, “You can’t work that hard anymore, because if you do… you’re going to cook and die”. 
When you cool the muscle cell, you return the enzyme to the active state, essentially resetting the muscle’s state of fatigue, at which point you can once again resume activity. It really brings new meaning to the phrase “If you can’t stand the heat… Get outta the kitchen.”
Sure, it may be hot outside or in the gym, but the fire that burns in you, burns in YOU. Use that fire to your advantage; your ability to withstand the discomfort it creates will always be your greatest strength. 
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Thurday, July 9, 2015

Workout: Complete as many rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches (70,55)
20 Box Jumps (24,20)

Accessory: Accumulate 50 Strict Push-ups

image2 (4)Get Low! Get Low!

THIS is what we mean when we tell you to “get low!” Sylvia H., shown above, demonstrating the all-to-incredible and ever-elusive ass-to-ankle back squat. So why should depth matter when squatting? Well, let’s just say “you have to go there to get strong there”, meaning the only way you’re ever going to stand up a heavy squat clean or snatch is by training yourself to get as low as possible.

So keep that in mind the next time you’re attempting a heavy squat clean or snatch; the heavier the bar, the less distance it will travel when elevated from ground, and therefore the LOWER you will need to get in order to successfully complete the lift.

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Wednesday, July 8, 2015

Workout: 8 Rounds for time of:
2 Rope Climb
10 Burpees
200 meter Run

image4There Can Be Only One

One thing that’s special about CrossFit Belltown is that you can be guaranteed a space full of like-minded people who find it perfectly acceptable to give an all-out effort and train as hard as they damn well please. We can scream, we can grunt. We can bleed, we can cry. Suffice to say, CrossFit Belltown is a  special environment filled with incredible people who think it’s okay to do what we want, even if it hurts. Because let’s face it… It’s one thing to be brave enough to reach beyond your physical limits, but it’s an entirely different ball of wax to be strong enough to pick people up and bring them with you.

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Tuesday, July 7, 2015

Workout: Power Snatch 3-3-3-3-3-3-3 reps

Accessory: Row 1,000 meters or Run 800 meters at 70% effort

image4Packed With Awesome!

Now you can help yourself to a pre- or post-workout frosty Kill Cliff from our new refrigerator. You can also cool down while fueling up with a Fuel For Fire real food protein pack. Both are ridiculously tasty and chalked full of what you need to train dirty while keeping it clean.

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Monday, July 6, 2015

Workout: Four rounds for time of:
Row 500 meters or Run 400m
15 Push Press (135, 95)


“Strength Will Always Find A Way”

Last week CrossFit Belltown lost a very special part of gym history; one of the last remaining bumper plates that was given to us in 2009 as a gift in celebration of our gym’s birth.

Our loss is not a sad one, but quite the opposite. This plate has served us well in countless ways and we are forever indebted to what it now represents  ~years upon years of breaking ourselves down, only to be made whole again. And even though it’s memory will soon fade, may its sacrifice resonate as strength inside us all for wherever our lives may take us. And as iron sharpens iron, may we all continue to grow and be made better by the obstacles we face both inside and outside the gym.

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