Front Squat: 5-5-5-5-5 reps
3×15 Hip Extensions
3×15 Hollow Rocks
A huge Thank You to all our athletes for making it a point to register for classes. First and foremost, our coaches are here to give you the best & safest workout as possible; you’ve all done a great job of continuing to make that possible.
10 rounds for time of:
10 Thrusters (95,65)
10 Ring push-ups
Time Cap: 30 minutes
Accessory: 3×12 Banded Pull-aparts
We Heart Muscles & Fitness
Happy Valentines Day to all our CFBT athletes, family & friends.
High Hang Snatch
Above the Knee Snatch
Lift More! Build More! Burn More!
Please join us Tuesday evening February 17th. Progenex will be here handing out samples & discussing their full product line. Find out why not all proteins are created equal when it comes to building more muscle or resetting the “Go” signal to help keep you coming back for more!
Abs tight! Butt tight!
Tony U. demonstrating proper positioning at the top of a deadlift in Tuesday’s epic deadlift saga; shoulders stacked over hips, standing tall, being mindful to not bend any further backwards once his hips have opened.
Workout: 4 rounds, each for time, of:
20 Chest-to-bar pull-ups
30 Wall-ball shots (20,14)
Rest precisely 3 minutes between each round.
All Hands on Deck!
Congratulations to Madison! She was the first to correctly guess the number of athletes we had banded on the pull-up rig at this past Saturday’s Mobility Seminar; 40!
(Photo: taken Jan 31st while competing alongside her Significant Other at a local CrossFit ‘couples’ competition)
Workout: 21-18-15-12-9-6-3 reps for time of:
Accessory: 5 minutes of Turkish Get-ups
Guess how many folks we fit on the rig to do this shoulder stretch and win an out-of-print Limited Edition (vintage, circa 2011) CrossFit Belltown T-shirt (unisex size Medium).
Winner will be announced on Wednesday’s WOD Blog. Email your answer to info@crossfitbelltown. Only one entry per athlete.
Workout: Back squat 10-10-10-10-10 reps
Accessory: Accumulate 30 Handstand Push-ups
Any guesses as to what these two animals did on Friday afternoon immediately after having rowed a combined 8,000 meters with a heaping helping of candy-covered Burpee sprinkles on top? That’s right, they ‘cooled down’ on the AirDyne; the Devil’s Tricycle. Nice work, guys.
A few ways to cool down, stay agile and speed recovery post-workout is to work a mono-structural movement (jogging/rowing/cycling) for a few minutes -or- enjoy some light foam-rolling. Both are great ways to keep tissues supple and hungry for your next workout.
Workout: As many rounds as possible in 20 minutes of:
1 Shuttle Sprint
CrossFit Belltown will be hosting only one class today. That class will take place at 930am at Olympic Sculpture Park, NOT CrossFit Belltown
All athletes are welcome to attend
Park entrance is located at the corner of Denny Street & Western Avenue
(The gym will be closed, as we are hosting a CrossFit Mobility Seminar)
Workout: In Teams of 2 complete the following for time:
8,000 meter Row
One Partner working at a time, the resting partner must accumulate 10 burpees each “break/transition”
‘Resolution Revolution Competiton’
Our very own power-couples
~ Daisy & ‘Topher ~ Max & Madison ~ Derek & Katie ~
competed Saturday in an outdoor ‘couples’ competition hosted by StoneWay CrossFit.
Word on street is they absolutely pushed, pulled, flipped & dragged their way to all strong finishes.
Workout: Nasty Girls
Three rounds for time of:
50 Air Squats
10 Hang Power Cleans (135,95)
Accessory: Accumulate 50 Abmat Sit-ups
CrossFit Belltown welcomes our newest trainer / JP Levesque / JP will be coaching Friday evening classes / We’re extremely excited to have him as part of our Training Team
I started CrossFit in 2007, and it’s been love-at-first-WOD ever since. CrossFit was the missing piece that replaced the team sports I grew up playing; the camaraderie, the competition. I was instantly hooked. Two years later I received my L1 certificate and began coaching. I have now been coaching a total of five years while having been fortunate enough to hold a position as the head coach of Crossfit Westside for three of those years. I am now living in Seattle again to pursue the next stage of my career as a Crossfit Coach. I have received a warm welcome back into the community and continue to be grateful for the opportunities I have been given.
The shared experiences are what I love most about CrossFit. It’s how a hard workout brings people together; the collective struggle. It’s letting our guard down long enough to grunt or scream as though no one is watching or listening. It’s the “ah-ha” moment when you gain a new understanding of a movement. It’s watching someone successfully manage their first double-under, pull-up, or muscle-up. The feeling of accomplishment after achieving a goal or pushing yourself harder than you ever thought possible. A community of supportive and sometimes like-minded maniacs that clap and cheer in support of those who have decided that ‘easy’ will no longer suffice.
All this in mind, I feel incredibly fortunate to be a part of moments such as these and hope to experience these same sentiments with you.