Category Archives: Workout of the Day

Thursday, April 13, 2017

Workout: For time:

50 Medicine Ball Cleans (20, 14)
25 Push Jerks (155, 105)
50 Medicine Ball Cleans (20, 14)

Accessory: 3×1:00 Weighted Plank

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Badass!

CrossFit Belltown is proud to say it was recently voted as one of the top fifteen most badass CrossFit boxes in the country by FittCo, an on-the-ground group of lifestyle enthusiasts in cities across the country whose mission it is to find the best workout spots — based upon, among other things, community, coaching and overall facility uniqueness.

Click here to see the full list of gyms; all are amazing institutions in their own right.

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Wednesday, April 12, 2017

Workout: Complete as many rounds as possible in twelve minutes of:

10 Handstand Push-Ups
15 Pull-Ups
20 Box Jump (24, 20)

lou

Let’s See Your Game-Face!

It all starts in your head – Your brain tells you a lot of stuff. So when it comes to overcoming obstacles, your brain is public enemy number one! Or put a different way, your brain is an effing liar… not all of the time, but a lot of the time. We tell ourselves “it’s too heavy… too far… I’m too short… I’m too tired… I’m too tall, blah blah blah!”

So how do we combat the negative self-talk that always seems to bubble up from the deep recesses of our mind? For starters, make a decision before you even touch the bar. We can’t choose for you to succeed for you. Once YOU decide what YOU want to do, we can certainly help you put the right pieces in place, but everything starts with your decision to succeed, to win, to rise above. So whether it be a new personal record, a faster mile-time or making a concerted effort to take fewer breaks in the middle of a workout… CHOOSE. Put your game-face on and let’s do some work!

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Tuesday, April 11, 2017

Workout: Front Squat: 2-2-2-2-2 w/5-second pause at the bottom of the first rep

Accessory: 100 Banded Goodmornings

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Look At All That Chicken!

Ah, chicken. Most of us CrossFitters, Olympic Lifters, Power Lifters, Body Builders, etc., are pretty familiar with chicken. “Familiar” meaning it makes an (let’s be honest, unwelcome) appearance on our plate at least two meals a day. And frankly, most of us are probably pretty tired of it. But, we keep eating it because it’s an easy (probably the easiest) source of lean protein, and we NEED lean protein. So we resentfully stare down the bland (baked or roasted) chicken breast on our plate, and eat it anyway.

Except it doesn’t have to be that way. At least, the folks at NW FitMeals don’t think so. Delivered fresh this week, we have chicken salad, chicken teriyaki, spicy chicken meatballs, chicken taco salad, and salsa verde chicken! That’s five different chicken meals that are good sources of lean protein, healthy fat, and unrefined carbohydrates, and in no way bland or boring.

That said, if you’re REALLY burnt out on chicken, don’t worry — we still got you. NW FitMeals also delivered some fresh paleo pulled beef! 🐮

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Monday, April 10, 2017

Workout: 30-20-10 reps for time of:

Dumbbell Thrusters (35, 20)
Toes-To-Bar

Accessory: 4×12 Single Arm Bent-Over Dumbbell Row

hemant

[Perfect] Practice Makes Perfect

How often do you find yourself just going through the motions? Are you working on keeping weight in your heels, back tight, chest up and knees tracking over your toes in your air squats during the warm-up? Are you actually trying to make that power clean look good with only a dowel? Or are you half-assing all of it because you’re screwing around or just want to load a bar and hit the workout?

Suffice to say, we’re here to tell you that all those crappy reps add up. Case in point, have you ever found yourself in the following situation? It’s now round seven of a ten round workout and you can’t do a good looking power clean at 95lbs to save your life. You’re hurting, breathing heavy, looking for water or chalk; anything to stall a little so that you can have some extra energy for the next rep.

Wanna know why?

It’s because your muscle-memory isn’t there to save you when your body and brain are fatigued, not to mention you’re more fatigued than you should be because you weren’t moving efficiently early in the workout… so you used more energy to do the same amount of work as the guy/gal next to you is still cruising along.

The good news is there is an easy solution — the more attention that is paid to how you move without load whilst unfatigued, the better off you will be when those two variables are introduced.

In theory, you should be able to make an empty barbell power clean look identical to one at 135lbs. You should also be able to make your air squat look just like your 300+lb back squat. And finally, you should be able to make those hollow-body and superman-holds look the same as your kip during a pull-up or toes-to-bar. And no, you shouldn’t rely on the ‘load’ itself to help improve upon your form. As the old adage goes, “You can’t paint a dirty car” — you can’t hide shitty form by adding more weight weight, unless you’re dead set on injuring yourself… or never intending to be better.

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Saturday, April 8, 2017

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Revised Hours for Saturday, April 8

In observance of the CrossFit Level 2 Seminar we will be hosting this weekend, we will be canceling our regular schedule of classes on Saturday morning. We will instead be hosting open gym hours from 6:00pm-7:30pm (Olympic Lifting will be canceled due to some last minute scheduling changes). All athletes are welcome to attend — including those currently in CrossFit Basics. Please be sure to register in advance, per usual.

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Friday, April 7, 2017

Workout: Clean & Jerk: 1-1-1-1-1-1-1

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The Reverse Hyper — The Most Important Yet Underutilized Piece Of Equipment In The Entire CrossFit Pantheon

CrossFit Belltown purchased a Reverse-Hyper apparatus in early 2012. In November of 2016, we created a blog post outlining the the many benefits of utilizing this apparatus as being both strength-driven, as well as pre-and post-rehabilitative/restorative in it’s aims to improve upon the strength and health of your posterior chain, more importantly your low back. 

So how’s it work… and why is this apparatus such a useful tool? The answer is simple: During the eccentric (lowering) phase of the movement, the load-arm provides traction on the spinal column, circulating spinal fluid throughout he spinal column. Conversely, during the concentric (upswing) phase of the movement-arm — the glutes, hamstring and spinal erectors contract to lift the load. The combination of these phases of movement provides a pumping action, circulating nutrient rich blood to the back, keeping it strong and healthy. 

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Thursday, April 6, 2017

Workout: 5 rounds for time of:

20 wall-ball shots (20, 14)
10 Deadlifts (225, 155)

Accessory: 3×15 Weighted Abmat Sit-ups

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Big Money

Congrats to Skyler K. on PR’ing his Push Press last Monday for “Test a Benchmark” at a whopping 220#!

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Wednesday, April 5, 2017

Workout: Snatch Balance: 1-1-1-1-1-1-1

Accessory: 4×25 Lying Banded Hamstring Curls

sarah

It’s All In The Hips!

It’s a simple supply-demand relationship, really.  While yes, strong core muscles provide us with a stable midline – and for good reason – “the core” provides a working surface for our extremities to push off of,  we generate/absorb/transfer forces to and from our extremities, which means we need to focus on stabilizing the connection between extremity and core. Enter the hip — let’s talk about how we make our hips work for us, rather than against us.

For starters, a tight muscle is a weak muscle. You’ve got to spend time releasing tension found in all the muscles involved with your hip. There’s a lot going on, there!  Also, an overstretched or long muscle is a weak muscle, hence our next step. So get limber!

Second, take your newly limber hips and focus on isolation strengthening. In no means is this going to be a quick, fun or exciting fix, but with some work you’ll have all your hip movers and stabilizers firing at full capacity. Single leg banded exercises such as hip abduction/adduction are a must!

Third, put your hip into action with some functional movements. Add bodyweight and/or resistance bands to your training, such as single leg Romanian Deadlifts, lateral box step-ups and banded marching just to name a few.

Finally, put your hip to the test with some dynamic movement. This phase can be a challenge but it is important to create new stable movement patterns in simple exercises so you can be safe and effective in unpredictable movements, such as the Olympic lifts.

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TUESDAY, APRIL 4, 2017

Workout: Complete as many rounds as possible in 12 minutes of –

10 Dumbbell Squat Snatches, alternating hands (55#, 35#)

50 Double-unders

Accessory: 400meter Farmers Carry (go heavy!)

 

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Nom! Nom! 

Each week we have a delicious, fresh selection of NorthWest FitMeals delivered to CrossFit Belltown. So if  you’re wanting to better fuel your workouts or you’re just short on time and don’t wish to cook (or order take-out…), look no further. It’s just that easy!

Our menu this week includes Paleo Chicken Cobb Salad, Chili Lime Pork, Corned Beef n’ Cabbage, Zucchini Poppers, GrassFed Beef Chili, Chicken Salad.

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MONDAY, APRIL 3, 2017

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

Benchmark Options:

Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Helen
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1RM lifts or Runs/Rows

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Spring RowDown – Indoor Rowing Competition April 23rd 2017
Curious how your Erging stacks up against the competition? Well now’s your chance to find out!
Find a partner to form a mixed pair team (1 male / 1 female) and sign up for the Spring RowDown at the world famous Pocock Rowing Club on Portage Bay, South Lake Union (3320 Fuhrman Ave E.)
Competition starts at 10:00am. Cost is $120 per team ($100 early-bird rate if registered before April 10th). 
Register at http://www.brownpapertickets.com/event/2910167
COMPETITION STRUCTURE
The RowDown will consist of three different events. The scores from the first two events will be combined to set the seeding for the third and final event which will determine the overall winner. The first two events will both be weighted equally with Event 2 scores being used as tie breaker. 
Each event tests different aspects of the team. The first event is the combination of two separate individual efforts. The second event will test the teamwork and coordination of both teammates taking turns on the same erg. The third event has both teammates working at the same time, each on their own erg.
All races will have real time progress displayed on the big screen so everyone will be able to see each team’s progress while the race is going on.
Event 1: Go for the Bronze
In this event, each teammate will row three one minute intervals with two minutes rest between each interval. Like so: Row for one minute, Rest for two minutes, Row for one minute, Rest for two minutes, Row for one minute. Women will row first, then men. The distance in meters for each one minute interval will be recorded separately.
A competitor’s score is the worst of the three intervals. In other words, if someone rowed 298m, 287m, and 211m, their score for this event would be the lowest number (211) despite having much better scores. Pacing will play an important role in scoring well. The team score is the total of each teammate’s individual scores.
Event 2: Tag Team 2k
In this event, both teammates will take turns rowing 250m on the same erg, like so: Teammate 1 rows 250m, Teammate 2 rows 250m, Teammate 1 rows 250m, Teammate 2 rows 250m, Teammate 1 rows 250m, Teammate 2 rows 250m, Teammate 1 rows 250m, Teammate 2 rows 250m.
It’s up to each team to decide if they want to alternate male first then female or female first then male. Either one is permitted but both teammates must still switch every 250m regardless of which teammate starts. The team score is the time it takes to complete 2000m. This will test the team’s ability to work together to save time during transitions.
Event 3: Head to head races
All of the work from the first two events will come together in the final event for all the marbles. Each team will be seeded based on their previous scores and will be matched up against another team in bracket format. However, unlike March Madness, this is not a single elimination format. Each team will continue to be matched up against another team until all ties are broken.
Both teammates will be rowing on two different ergs at the same time but will move the same virtual “boat” on screen whose speed will be based on the team’s combined efforts. To clarify, if both teammates were equally fast, they would both row the equivalent of 500m on each of their ergs. On the oher hand, if one teammate did nothing during the race then the other teammate would need to row the equivalent of 1000m for the team’s boat to go 500m. The software will take care of figuring out how fast a team’s boat should be moving based on the efforts of both teammates.  Each head to head race will be 500m.
The final placement in this event will be a team’s placement in the overall competition regardless of how well the team did in the first two events. Win Event 3, and you’ll win the overall competition. That said, the higher a team’s seeding in Event 3, the easier it is going to be to place first.
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