Category Archives: Workout of the Day


Workout: ‘Nutts’

For time:

10 HandStand PushUps

15 Deadlifts (250#, 175#)

25 Box Jump (24″, 20″)

50 PullUps

100 Wall Ball (20#, 14#)

200 DoubleUnder

400m Bumper Plate Run (45#, 25#)

TimeCap: 35min (FIRM… No exceptions!)


Flexibility – Do Something About It!

Look, we get it. Stretching sucks. It just does. You can’t brag about your best stretching time and you don’t get to write your stretch-PR on the LeaderBoard. And despite the fact that flexibility is one of the ten CrossFit pillars of a complete, well-balanced fitness, increasing flexibility still remains achilles heel of most athletes’ training programming. Thus, saying “I have always been tight” is like saying “I have always been stupid.”

So why not take it more seriously [Stretching]? Because, typically, we simply fail to frame flexibility in terms that are important to us: increasing performance.

So if it’s an increase performance you want (i.e. being fitter, faster, stronger…), here’s a great CrossFit Journal article that discusses tissue length as it relates to athletic performance and the various ways in which you can improve upon it


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Friday, July 14, 2017


Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run upon rising from last squat.


“We have an elegant solution to the world’s most vexing problem: Chronic Disease.” ~Greg Glassman, CrossFit Founder & CEO

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Thursday, July 13, 2017


Shoulder Press: 1-1-1
Push Press: 3-3-3
Push Jerk: 5-5-5

Accessory: Accumulate 3 minutes in an Overhead Barbell Hold (using your heaviest Shoulder Press weight)


Injuries Suck.

Period. But don’t let an injury become a reason to quit coming to the gym. More often than not, staying out of the gym and avoiding exercise is only going to make the healing process longer and your chance for re-injury higher because you’re no longer strengthening the area you’ve injured. Think of us like your health care providers. We’re here to help you be healthier, so if you have an injury, let us know. It’s our job to make this fitness thing accessible to everyone — regardless of age or ability. We have the knowledge and tools to work with and around injuries and help you come back stronger, so whether it’s just needing to know how to scale the WOD, or wanting rehabilitative accessory work (or both), talk to your coaches — don’t just disappear. Rest is all well and good, but don’t be fooled: it won’t fix the problem.

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Wednesday, July 12, 2017

Workout: Accumulate as many reps/calories as possible in 4 rounds of:

1-minute Row (Calories)
1-minute Kettlebell Swings (55, 35)
1-minute Burpees
1-minute Rest

Accessory: Accumulate 30 Strict Toes-To-Bar


At Last… Alaz!

Meet Alaz, born on June 25th — weighing in at 6lbs 8ozs and 19 1/2″ tall. At present, his likes consist of drinking milk and sleeping soundly next to his mom and dad, Tolga and Ruken.


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Tuesday, July 11, 2017

Workout: Front Squat: 1-1-1-1-1 w/ 5-second descent and 5-second hold in the bottom

Accessory: 3×12 Bulgarian Split Squats

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Straight From The Source

Don’t forget — even though NW FitMeals is taking a brief hiatus from wholesale, you can still order directly through them for delivery to the gym! Below is their menu for next week (7/17)!

Lunch Options:

Thai Chicken Salad with Almond Butter Dressing on a bed of romaine lettuce, celery, carrots, purple cabbage, green onion.
Paleo BBQ Pulled pork Sliders, with roasted asparagus and yam buns.
Paleo Thai Coconut Curry
Pulled halal beef with chive cauliflower mash and rosemary garlic yam.
Ground Chicken with grilled veggie medley and cilantro lime yam

Dinner Options:

Korean Bulgogi with japchae and sesame green beans.
Paleo BBQ Pulled pork Sliders, with roasted asparagus and yam buns.
Paleo Thai Coconut Curry
Turkey Chorizo Burger with roasted Brussel sprouts and yam fries.
Bacon wrapped jalapeño chicken thigh, with bias cut carrot tossed in ghee butter and rosemary garlic yam.

Orders are due Tuesday at noon of the week before (i.e. tomorrow), and meals are delivered the following Monday!

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Monday, July 10, 2017

Workout: Complete as many rounds as possible in 20 minutes of:

5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Overhead Squats (95, 65)
200m Run


50 Shakes of Whey

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Saturday, July 8, 2017

Workout: 21-18-15-12-9 reps for time of:

Power Snatch (115, 75)
Wall Ball Shots (20, 14)


Training vs. Practice — Know The Difference!

Knowing the difference between “Training” and “Practice” can have a great effect on your fitness and what you get out of CrossFit.

TRAINING — High intensity. Traditional metabolic-conditioning and strength training.

PRACTICE — Low intensity. Positional work, mobility, and everything in between.

So to achieve “Fitness”, you have to ensure you are obtaining the right mix of training and practice, however more importantly, realizing that both ‘training’ and ‘practice’ are best kept mutually exclusive of one another. Or more specifically, you wouldn’t want to ‘practice’ a new skill in the middle of a workout where intensity has the potential to hinder the very thing you’re trying to ‘learn’ — first being able to demonstrate proficiency regarding whatever skill may come out of the hopper is and should always be priority number-one. Then and only then can we seek out higher levels of intensity once a given movement is mastered.

Movements like the double-under or yesterday’s muscle-up are both great examples of movements that first need to be practiced (in the ABSENCE of intensity) and simply CANNOT just be ‘trained’ in a workout — the coordination and accuracy components of the double-under and muscle-up first needs to be PRACTICED before they can be used in TRAINING.

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Friday, July 7, 2017

Workout: Three rounds for time of:

10 Muscle-Ups
10 Forward Rolls
20 One-Legged Squats, alternating
50-ft Handstand Walk

Time Cap: 25 Minutes


Time-Cap or Bust!

Look, it’s happened to all of us at one time or another. The workout starts and you have this grand plan to run with the big dogs, and then you get punched in the face when the weight is too heavy, the runs are too long, or you just really aren’t as good at handstand push-ups as you thought you were. It’s okay. Really, it is. We just ask that you do your part to not be that guy (or girl) who refuses to modify in their workout. Essentially, don’t be a chronic time-capper!

We at CrossFit Belltown sometimes time-cap our workouts for one reason and one reason only — to preserve the stimulus a given workout is intended to elicit. In doing so, time-caps serve as a guideline for how long we believe the workout should take the average individual and it helps prevent workouts that are meant to be short intense bouts, from turning into 20+ minute slogs. The time-caps we give for workouts are usually pretty generous.  Therefore, should you find that you are frequently time-capping or coming close to the time cap for a given workout, you need take a closer look at your choice of loading and/or volume. We are always here to provide you with individualized scaling options, but some of that responsibility also falls on you to actually take our suggestion(s). Above all else, know yourself, your capabilities… and lose the ego; just because you can do the prescribed weights and movements doesn’t necessarily mean you should. And just because you can Rx one workout doesn’t mean you should try and Rx them all. Just finishing the workout isn’t enough: you need to truly earn that Rx. A 12 minute Rx ‘Fran’ only says one thing: You should have scaled.

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Thursday, July 6, 2017

Workout: Five rounds for time of:

Run 400m
7 Thrusters (135, 95)


“You can scream, cuss, cry, bleed, puke or even pass out…  just don’t quit. The human body is capable of more than you can possibly comprehend; challenge it accordingly.” ~CFBT


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Workout: Resting 60sec between sets, DeadLift 2-2-2-2-2-2-2-2-2-2 reps

Accessory: 6×25 reps of Banded Pull-Throughs


May The Fourth Be With You!

Thank you to everyone that came out yesterday to celebrate friends, chocolate chip cookies and America!


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