Category Archives: Workout of the Day

Monday, September 28, 2015

Workout: Deadlift 5-5-5-5-5- reps

Accessory: Accumulate 3 minutes in a Banded Plank


Elbows Up

Topher T., shown above, demonstrating the proper “rack” position for the bar during a front squat -He’s created a shelf with the shoulders for the bar to sit on. This is done by driving the elbows high enough such that the upper arms are parallel to the floor, and allowing the bar to roll onto the fingertips, thereby transferring the weight of the barbell from his hands and arms onto his upper torso.


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Saturday, September 26, 2015

Workout: In teams of two with one person working at a time complete 8 rounds for time of:

30 Wall Balls (20,14)
20 Chest to Bar Pull-ups

-Then- 200 Double Unders

imageCrossFit Endurance Seminar To Take Place at CrossFit Belltown

Spend two full days at CrossFit Belltown, Saturday and Sunday October 24th-25th, learning applying the principles of CrossFit Endurance, as instructed by CrossFit’s very own Subject Matter Experts. This course will provide an introduction to CrossFit Endurance and other factors that impact performance. Attendees will learn about CrossFit Endurance training, programming, nutrition, recovery, and injury prevention and care. By and large, the endurance community is prone to overtraining, and lends credence to the claim that recovery is why we get better, not more training.

The fee for this Course is $595. Payment can be made via credit card or check. The final balance is due (paid in full) three weeks prior to the course or your spot will be forfeited. A $250 deposit is necessary to hold your place and payments may be made until three weeks prior to the course start date.

Material Covered:
Running Mechanics
Injury Prevention
Self Myofacial Release
Endurance Athlete Sport Specific Training
CrossFit Endurance Programming

Register here or by scrolling down to the bottom of our MainPage and clicking under ‘October Seminars’.

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Friday, September 25, 2015

Workout: 5 Rounds for time of:
15-ft. Rope Climb, 1 ascent
12 Toe to Bar
15-ft. Rope Climb, 1 ascent
12 Dumbbell Squat Cleans (55,35)


So You Wanna Be A Ninja!

STEP 1: Attend Brian Lee’s Gymnastic class, offered every Tuesday at 7:30pm

STEP 2: See and repeat Step One.

Interesting Note – Brian Lee, shown ‘upside down’ in the above photo… Coached nearly the entire class in this position. It was a sight to behold.

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Thursday, September, 24, 2015

Workout: 5 Rounds, each for time, of:
Row 750 meters
Rest 3 minutes


The Sad Truth About The Double Under

The double-under can be a frustrating skill for any people -it places a huge demand on the neurological system, specifically one’s Coordination.

Developing the coordination, along with Accuracy~Agility~Balance, requires practice. That’s the secret, plain and simple. Practice is what the neurological system responds to best. Therefore in order to get better at the the double-under, you simply have to practice it. There is no amount of single-unders or magic trick that will develop the coordination required to master this movement. So when you find yourself with extra time in the gym, be it during the warm-up or cool down, take a few minutes and spend some time practicing this skill. Also, be sure to ask us for tips on technique.

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September, 23, 2015

Workout: Split Jerk: 1-1-1-1-1-1-1 reps

Accessory: 3×15 Hip Extensions


Damper Setting 101

The hardest part of your workout should not be deciding where to put your damper lever on your rower. Everyone is doing the same amont of work regardless of the damper setting. The athlete that does the most work in the least amount of time, wins. “But Coach – I row with my damper setting on ’10’ because it’s the hardest and I get more work done that way.” No, not exactly.

To clarify how the damper setting works, imagine you are in an actual boat. A damper setting of ’10’ is the same as rowing in a tug boat – 60feet long, 10feet wide, and impossible to flip. It’s heavy, it’s slow, but if you can get it moving… it has quite a bit of inertia. A 4-5 on the damper setting is the equivalent of an actual racing shell – 24feet long, 18inches wide, and the slightest tilt will flip you upside down… a set of five strokes will get you moving quite quickly. A damper setting of 1-3… there really is no boat.

So what is the best damper setting for you? This depends on many factors – primarily weight. Your ability to endure pain being second. The following is a layman’s chart of where your damper should be set, based on bodyweight.

250lbs – 6-7

200lbs – 5-6

175lbs – 4-6

150lbs – 3-4

125lbs – 2-3

“So what about damper settings above a ‘7’… Surely, there’s a place for it?”. Yes, but only for distances under 250 meters. This is not a rule – but a suggestion. The reason we say this is that unless you have been trained with the proper stroke for years, you will likely cause more damage to yourself at these settings. The demands that each stroke put on the body can easily lead to injury if there are any deficiencies whatsoever in your rowing mechanics; the rowing machine is the one place on earth you do not want to leak efficiency… lending credence to the phrase “Dead in the water.” Or just think of it this way – The damper setting is not what makes you go faster. YOU are what makes YOU go faster.

(Congratulations to Drew, shown in the photo above, for running his fastest mile ever on Sep 12th, posting a time of 6:33. Drew is also getting married this weekend. September is turning out to be one helluva month for Drew).
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Tuesday, September 22, 2015

Workout: “The Chief”

Max rounds in 3 minutes of:
3 Power Cleans (135,95)
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.image1

Fast & Furious

The Olympic lifts have a unique capacity to develop strength, power, speed, coordination, vertical leap, muscular endurance, bone strength and the physical capacity to withstand stress. It is also worth mentioning the Olympic lifts can also increase maximum oxygen uptake -a very important marker for determining cardiovascular fitness. But don’t take our word for it. Just ask Ruken. Prior to coming to CrossFit Belltown, Ruken’s fastest mile-time was approximately 12minutes. Now, her fastest mile-time is 8:48, nearly a full three minutes faster than previously recorded.

Just to put that into perspective, Ruken can now run 6.5 laps around a track in the time it originally took her to run only 4 laps. And interestingly enough, Ruken has only run a handful of times since her CrossFit journey began with us just eight short months ago. So does weightlifting make women ‘big’ and slow? Nope, not one bit.


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Monday, September 21, 2015

Workout: Back Squat: 10-5-5-3-3 reps

Accessory: Accumulate 2 minutes in an L-sit


Lift Up Autism

Thank you to everyone for participating in Saturday’s ‘Lift Up Luke’ charity workout. Over 600 Crossfit gyms from around the world came together to show their support.  Photo: Luke Everett (upper left) and his family.

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Saturday, Saturday 19, 2015

Workout: “LUKE”
As Many Rounds As Possible in 5 minutes of:
4 Power Cleans: (155,105)
24 Double Unders
10 Pull-ups

lift up luke

Lift Up Luke

Josh Everett is a close and personal friend. He’s also worked for a great many years on the CrossFit HQ Seminar Staff. Josh is an absolute pillar in our community and an extraordinary loving father.

In 2013, the CrossFit community rallied together in spectacular fashion to support Josh and the Autism community in his worldwide workout called LiftUpLuke ~ in honor of Josh’s beautiful son, Luke.

This “competition for a cause” specifically sought to turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

Today’s workout is every bit a charity event. Prior to registering on MindBody for the 930a or 1030a class, please first go to and register yourself as an athlete under our gym (CrossFit Belltown). Should you wish to make a donation, and we humbly ask that you do so, CrossFit Belltown will match your donation up to $20 (per donation).

Let’s lift up Luke, and lift up Autism.


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Friday, September 18, 2015

Workout: Push Press + Push Jerk (3+3) 1-1-1-1-1 reps

Accessory: Accumulate 3, 1 minute plank holds

andreaBe Patient

One of the most common faults seen in Olympic Weightlifting is the early ‘arm pull’ -a pull that takes place before the hips have first been given the opportunity to extend. Knowing this, one effective cue in fixing this issue is to “Be patient.” The athlete must wait for the legs to push into the floor and the hips to violently extend before we begin to pull on the bar. As the amazing Coach Burgener says, “When the arms bend, the power ends.”

So the next time you are practicing your Olympic lifts, let your strong legs work first.

Here are a few other things that you can do to allow yourself to be more patient.

1.) Flex your tricep(s) and allow your arms to remain long.

2.) Practice pulling the bar into the body with the lats rather than the bicep.

Good things take time and if you are looking to lift more weight and hit new PR’s, patience is an absolute must; ‘gripping and ripping’ (the bar from the ground) will simply not do the job. So give these tips a try and see your lifts reach new heights.

Also, be sure to attend Lincoln’s Olympic Weightlifting classes -offered Thursday at 730p and Saturday at 1130a.

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Thursday, September 17, 2015

Workout: For time:
Run 1 mile
100 Sit-ups
100 Hip extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

image1 (12)

Don’t Skip Heavy Days

CrossFit’s intent is to develop the three Metabolic Pathways that exists within all of us. These Metabolic Pathways are the body’s various energy pathways; the systems that produce ATP (the molecule that allows our muscles to contract and do work). The fittest athletes are shown to have the largest capacities across all three Metabolic Pathways (Phosophagen, Glycolitic and Aerobic), not just one.  Heavy Days preodominatly derive their energy from the Phosphogen pathway. This means if you are skipping heavy days, you are neglecting to train an entire pathway. In doing so…  You run the risk of blunting your entire Fitness. That said, heavy days are HUGELY important in helping you to develop as an athlete.

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