Category Archives: Workout of the Day

Tuesday, February 2, 2016

Workout: Overhead Squat: 2-2-2-2-2 Reps

Accessory: Accumulate 3 minute Banded Plank Hold

The Mental Side of Counting Reps

Believe it or not, how you count reps in a workout can sometimes be the difference between finishing with confidence or feeling completely defeated. It can be the difference between going unbroken or having to take additional rest breaks. In fact, the way you count can often be the difference between a PR and a DNF.

So what’s the best way to count? That depends on the workout and the movement. Any time you see a large number of reps in a workout, take a second to analyze the different ways you could chunk up the reps. Be careful; you want to be analyzing the different ways you could chunk up the reps, not the different ways you can break up the reps. There’s a difference.

Take ‘Karen’ for example (150 wall balls for time). If I know I can do sets of 10 unbroken pretty easily, I want to think about chunking my counting into sets of ten reps for the first few minutes of the workout, for as long as I can maintain that pace. In my head, I’ll count up to ten reps each set. Then as my pace begins to slow, my sets of ten will change to two sets of five reps. Following this pattern, I may switch to five sets of two as I approach the tail end of the workout. The fact is, the more manageable the chunks are mentally, the easier they’ll be to perform physically — whatever we can do to trick our brain into thinking we only have a few more reps left can be amazingly beneficial vs. being completely exhausted at rep 79…. only to keep counting in a linear progression that will feel as though it’s going nowhere.

Mentally, this little thing can make all the difference between attacking a workout and allowing that same workout to get the best of you.

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Monday, February 1, 2016

Workout: Test A Benchmark -or- Make up a missed workout

Benchmark Options:







Filthy 50










Nasty Girls

1RM Lifts or Runs/Rows

Train Your Breathing

The secret to truly elite athletes isn’t the amount of time spent working out, the intensity of the workout, or the determination to push one’s body to the limits. No, top-level athletes are beating the competition because they’ve trained themselves to breathe, better.

Alex S., shown above, trudges through a Bootcamp chipper last week as he tries out his new resistance training mask. The science is simple — By conditioning the lungs and creating a pulmonary resistance (i.e., over-restricting his breathing), the diaphragm (a muscle that helps fill the lungs with air) and intercostals (the muscle between his ribs) are forced to overexpand and work harder, thus making them stronger. In total, the lungs are trained to take deeper breaths and use oxygen more efficiently for workouts when oxygen is in short supply.

FRAN, anyone!?!

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Saturday, January 30, 2016

Workout: CrossFit Open 13.4:

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and Jerks (135, 95)

3 Toes-to-bar

6 Clean and Jerk

6 Toes-to-bar

9 Clean and Jerk

9 Toes-to-bar

12 Clean and Jerk

12 Toes-to-bar

15 Clean and Jerk

15 Toes-to-bar

18 Clean and Jerk

18 Toes-to-bar…

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Lock Step

If you haven’t caught our Olympic Lifting class on Thursday night’s at 7:30pmyou don’t know what you’re missing! Shown above, Maca and Nicholette getting down (literally) on some heavy weight with ‘partner’ clean & jerks. Crazy fun!

Photo credit: Lincoln Brigham

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Friday, January 29, 2016

Workout: Shoulder Press: 3-3-3-3-3

Weighted Dip: 3-3-3-3-3

Accessory: 7 minutes to establish maximum height box jump

Never Above You . Never Below You . Always Beside You

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Thursday, January 28, 2016

Workout: “The Ghost”:

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

YouTube Preview Image

Push Hard.






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Wednesday, January 27, 2016

Workout: Snatch Balance + Overhead Squat: 1-1-1-1-1

Accessory: 3×15 Weighted Sit-ups

You’ll Never Sweat Alone

Be sure to check out this month’s issue of Seattle Met Magazine. There’s a fun article on working out and how it can help to boost ones’ social life. The article also looks at the ten best Fitness scenes in Seattle which features CrossFit Belltown.

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Tuesday, January 26, 2016

Workout: Four rounds for time of:

10 Hang Power Snatch (95, 65)

15 Pull-ups

Accessory: Accumulate 50 Band Face Pulls

It’s Not The Load that Breaks You Down

It’s The Way You Carry It

Great job to everyone that overcame the tempo/pause squats, yesterday. Spending ten seconds under tension isn’t ever easy, but the dividends it pays will help you tremendously in getting much much stronger than just throwing a bunch of weight on the bar and trying to squat it.

(Shown above, Davey B. warms up his legs as Deke counts out a 5-second descent and 5-second bottomed out pause for Davey’s first rep)


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Monday, January 25, 2016

Workout: Back Squat: 2-2-2-2-2-2-2 reps (5 second descent and 5 second pause at the bottom of first rep)

Accessory: 3×20 Kettlebell Sumo Box Deadlift

Squat deep.

Squat often.

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Saturday, January 23, 2016

Workout: CrossFit Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 Muscle-Ups

50 Wall Ball Shots (20,14)

100 Double-Unders

Got Game?

Meet, Pete. Pete began his CrossFit Journey nearly one year ago to the day. Pete used to play basketball for hours on end, all throughout high school and college.

Eventually Pete  stopped working out; replacing the occasional pickup game with takeout and more time spent on the couch. In nearly no time at all, Pete quickly realized that he had gotten heavy…  300lbs heavy. This was 2010.

Pete then began to dabble in dieting, interspersed with occasional bouts of ‘cardio’ and lifting weights, however nothing seemed to keep the weight off. Pete managed to lose 50lbs or so, however quickly gained the weight back again; his bodyweight yo-yoing up and down for years on end. Something had to change.

Fast forward to Jan 2015 — Pete walked into CrossFit Belltown, changed his eating habits, dialed up the intensity in his training, and hasn’t looked back. He’s lost 75lbs in just under a year. He’s lean, he’s mean, and perhaps most importantly… He feels ten years younger and can now ball with the best of them again — a tremendous achievement by any standard, and worthy of a lifetime of praise.

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Friday, January 22, 2016

Workout: 21-15-9 reps for time of:

Overhead Squat (115, 75)

GHD Sit-Up

Accessory: Accumulate 30 Handstand Push-Ups

YouTube Preview Image

The Sport-Like Quality of CrossFit

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week, five-workout online competition has accurately ranked the fitness of tens of thousands of competitors, worldwide.

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in CrossFit affiliates and garage gyms, the world over. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. The Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen year-old high school freshmen compete in the Open, as do their 77-year old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. This year’s Open kicks off February 25th, 2016.

We encourage to join our team as we come together in testing our fitness across the five mystery workouts by first registering online at Then, once the 2016 CrossFit Open is officially underway, we will designate either a Friday (evening) or Saturday (morning) to complete each of the five workouts as they are released; one workout at week, for five concurrent weeks.


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