Category Archives: Workout of the Day

Tuesday, August 16, 2016

Workout: Four rounds for time of:

25 Overhead Walking Lunges (45#, 25# plate)

15 Knee-to-Elbow

Accessory: Accumulate 30 Strict Ring Dips


You Know You Want It

You’ve probably heard us talk about it… NW FitMeals’ Paleo Chicken Salad.

Come pick up a container and you’ll understand why.

This week’s NW FitMeals menu also includes:

Buffalo Turkey MeatBalls w/ Paleo Ranch $11.99
Coconut Lime Chicken Curry $11.99

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Monday, August 15, 2016

Workout: Three rounds for time of:

400m Run

50 Double-Unders

15 Burpees

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Famous Last Words: “I Can Do This On My Own.”

Uttered daily, and an absolute killer in one’s mental approach to life. It shows stubbornness and arrogance, and a fear of vulnerability.

It doesn’t matter how mentally or physically strong someone is, we all need the right support system if we are going to see our potential ultimately attained. Without a good support system it is hard to truly reach that potential.

It can be scary relying on others to help you achieve your dreams. But if you take a chance and allow people who have your best interests at heart to help, you will reap the benefits.

Just take a look at any successful professional athlete. Whether they came from privilege or struggle, along the way they have surrounded themselves with the right people to help maximize their potential.

Ok, so you have no aspirations of being a professional athlete, that’s completely fine. We are, however, going to make the assumption that you do want to excel at whatever path you choose to follow. We truly believe that in order to do so, it is imperative that you surround yourself with likeminded individuals.


Monday-Wednesday morning classes (this week only) will be not be led by a coach. That said, all morning classes will be considered ‘Open Gym’. Meghan M. will be on-hand to draw out the daily workout and record scores for anyone wanting to perform the day’s programming.

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Saturday, August 13, 2016

Workout: “Running Karen”

400m Run

50 Wall Ball Shots (20,14)

400m Run

50 Wall Ball Shots

400m Run

50 Wall Ball Shots


Indoctrination, Complete!

One of the most basic concepts of CrossFit is the idea of mechanics, consistency, intensity. Simply put, learning the correct movements, practicing them regularly and then pushing power output. The step-by-step process of learning a movement and practicing it ‘enough’ to move large loads, long distances quickly is the art underlying the fantastic results people get from this style of training.

We tend to be pretty big on definition.  One of the operative words in the last paragraph is “enough.” We tend to think that getting to do workouts ‘as prescribed’ is the ultimate goal. A different way of thinking about it is to be strong enough to use prescribed weight and the mechanics to do it well. The real art in the training is getting people to move well enough and fast enough. How is that done? What is enough?

Each affiliate has a different method of bringing new people onboard. Some do three sessions to get people ready; others use one-month programs; others still have special classes after people join; other gyms simply throw people into classes. It really comes down to how much is enough for the individual. Getting to know someone takes time. Understanding strengths and weakness, evaluating what needs to be emphasized and taking the appropriate steps help that person overcome their performance shortcomings.

That’s where our Indoctrination process begins — CrossFit Basics. First and foremost — CrossFit Basics is an opportunity to ease people into learning movement and scaling intensity.  Each class is set up to help our novice athletes better understand what we do, why we do it, and let them experience a small dose of it.  In our heart of hearts, we know that we can help anyone to get fitter — just not everyone is willing to invest the effort into getting the results they said they wanted.  Some people will not make the commitment to training to the level we provide — it is a way of identifying people who will or will not fit into our culture… where ‘easy’ will no longer suffice.

The athletes who have gone through this process move better and have a deeper understanding of what they are doing and why. 

Congratulations to Mark, Kevin and Gonzalo — You are now fully indoctrinated! Welcome to regular group classes!


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Friday, August 11, 2016

Workout: Three rounds for time of:

400m Run

20 GHD Sit-Ups

15-foot Rope Climb, 2 Ascents


Want Better. Not More. 

Are you addicted to exertion? The effort… The ‘struggle’? The feeling you get from pushing yourself every time you work out?

Or are you addicted to the progress you are making? The end result of all your hard work…

Think about it.


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Thursday, August 11, 2016

Workout: Three rounds for time of:

10 Deadlifts (275, 195)

50 Double-Unders

Accessory: 3×15 Barbell Hip Bridges


Summer Sale

20% Off

We’re making room for new apparel inventory, arriving soon.  In the meantime, we’re discounting our ‘one-off’ designs, as pictured above.

Get ’em while you can… because once these prints are gone, they’re gone for good!

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Wednesday, August 10, 2016

Workout: Back Squat: 3-3-3-3-3

Accessory: 3×12 Back Rack Barbell Step-Ups


Mastering Toes-to-Bar

It seems like such a straightforward movement, however most look to a lack of midline strength as the primary cause. And although that may very well be the case, we venture to guess there are at least three other areas to look before determining that a weak midline is your (only) issue.

Weak shoulders and/or lats are common culprits when it comes to strength deficiency for completing toes-to-bar. That first bit of shoulder activation when we hang from the bar is called a scapular pull-up. Additionally, the backswing and the toe-distance lessening are mostly controlled by strong lat muscles which allow you to push down on the bar to create a bigger, stronger kip. In order to further strengthen these areas, you should work more pulling exercises and static holds into your accessory work. Ideas for pulling: ring rows, DB rows, bent-over barbell rows, CrossOver Symmetry and hand-over-hand sled pulls. Ideas for static holds: straight-arm hangs with scapular retraction and chin-over-bar holds.

Lack of thoracic mobility is where many people’s problems lie with life in general. Here’s a test that is also a treatment, meaning if you can’t pass this (wall slide) test, keep doing it until you can. The front swing in the kip requires a great deal of thoracic mobility to be able to push your head and chest through on the front end of the kip swing. So if you struggle with this portion of the toes-to-bar (or pull-ups in general), then look here first.

Tight hamstrings are the final place to look. If you struggle with standing high-kicks on the ground or you can’t touch your toes, lack of hamstring flexibility is likely your demise. More hamstring mashing, flossing, inch-worming, high-kicking, or Monday night Yoga is the ticket for you.

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Tuesday, August 9, 2016

Workout: For time:

30 Handstand Push-Ups

40 Pull-Ups

50 Kettlebell Swings, (55, 35)

60 Sit-Ups

70 Burpees


Have Your Cake And Eat It, Too!

A Transformative Testimonial

“My CrossFit journey started 3.5 years ago. After the first year, I got through the hump of being able to finish the workouts as scaled by my coaches. I was, however, still feeling rather fatigued and couldn’t come to the gym more than twice a week. In a conversation with our coach Eric, I mentioned I was still hitting walls and wanted to know what I could change. I got a very large email from him that evening describing how important nutrition is to our fitness and started implementing it. I finally got exposed to what “eating clean” meant and it worked. I was able to increase the number of times I could come to the gym from two to three… to eventually four times a week. I started coming to Oly more often and I had the energy to stay. I kept that up for another two years.

Earlier this year, I attended the CrossFit-L1 Seminar and one lecture in particular got my attention – Nutrition! I was pretty sure I was following what I had to, but realized I missed a key aspect – measuring (my food)! I was eating clean, but the measurements were never consistent. After the L1, I started measuring and saw some results right away. I started talking to other members in the gym and realized a few others were “counting their macros”. Fellow member Kelly A., in particular, was excited about her own results… so I started following it on my own.  Now, I wasn’t only measuring, I had a target. I lost some weight, but without proper guidance, I realized I wasn’t putting on muscle during that process, as was my primary goal. When a friend said I looked smaller, it prompted me to make a change. I reached out to Nadia/Eric around mid-March — I asked what I could do to change (my eating habits). After sending Nadia my current weight, body-type, body fat, goal (maintain weight/build muscle), I was given new targets that were appropriate for my body… and I quickly plugged the information into the MyFitnessPal app. It was all downhill after that! My belly fat shrunk significantly within six weeks, my performance at the gym increased as well. I was already doing well, but suddenly I had more energy and no longer felt sluggish post-workout. I was also able to increase my training  to 5-6 days a week. April/May/June lead to a lot of PR’s too (2 or more per week).

  • Angie – from 22:40 to 19:26
  • Filthy 50 – from 31:14 to 28:12 (and I still suck at double-unders)
  • Pukie Brewster – from 12:28 to 7:53
  • Helen – from 13:04 to 10:35
  • Murph – from 36:54 to 35:46
  • Mary – from 9rds+5 to 10+12
  • Nancy – from 18:03 to 15:34
  • Karen – from 12:28 to 8:47
  • Back squat – from 1 rep at 225 to 5 reps at 220
  • C&J – 185 to 200
  • Snatch – 135 to 152 (above bodyweight)
  • Deadlift – 265 to 305
  • Front squat – from 1 rep 205 to 3 reps at 215 with a pause
  • Power clean – from 160 to 195

Overall, it wasn’t easy, but you get used to it. During the week, I go out to dinner after Oly class and modify the order just slightly. I still eat sweet potato fries on my order and all. I don’t drink as much, but I still cheat and treat myself. After my last Oly meet, I ate a double cheeseburger with bacon, onion rings, curly fries and a strawberry milkshake — yes, a rare thing for me these days. But it was okay, because it ‘fit my macros’. Even still, I do my best to hit my macros daily, including weekends. But if I can’t, it’s okay; I just focus on hitting my numbers again the next day. When I miss, it’s just a day here or there and I try not to miss by much. Planning a day ahead makes things easier and there is always the weekly re-feed when I can take in more carbs. In my case, Nadia did ask me to avoid egg yolk, red meat and pork… and to substitute them with good fats such as avocado, nuts/seeds instead. These (foods) have been the changes my body has craved and it’s really helped me to improve my body composition and fitness overall. Now I get to have my cake, and eat it too… because it fits my macros!”

~Rodrigo Lode


Working with our athletes in a 1-on-1 capacity is a very time consuming and important process. That said, starting out, we will only be offering Nutritional Coaching to a very small number of members at a time -and- to offer it at our introductory rate of $99/month (with a three-month commitment). This rate will increase to $150/month (with a three-month commitment) starting Monday August 15th. Additionally, anyone expressing interest post-August 15th may foreseeably be placed on a wait-list, whereby we will work to accommodate you in short order as soon as space opens up for us to be able to better serve you. Please email us at to start your physical transformation today!

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Monday, August 8, 2016

Workout: Front Squat: 5-5-5-5-5

Accessory: 4×25 Banded Pull-Through’s

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Nutritional Coaching Is Now Available at CrossFit Belltown

“So what type of program is it and how will it help me?”

We hesitate to use words like “program”, “regimen” or “diet” when talking about Nutritional Coaching and what it can do for you. At it’s core, this is a journey about better understanding the behaviors that promote optimal health, and taking responsibility for your day-to-day food choices. Our goal is to promote a transformation in not only how you eat and exercise for the rest of your life, but also in your beliefs about food, aging and immune function.

We understand that most people often try to tough it out on their own, but we can also tell you from experience that almost nothing worth achieving can be done alone. The sooner we can help build a relationship that supports you, the sooner you’ll reach your goals.

This is Nutritional Coaching, and we call it that for good reason. For optimal body composition, health and performance, you’ll need strategies designed specifically for your body-type, size, shape and lifestyle. A cookie-cutter plan will not do. You’ll be given strategies that change as your body changes; as you get leaner or gain muscle (whatever your goals may be), you’ll have a different body, and therefore different requirements. You’ll receive strategies to counter life’s obstacles, so that no matter what challenges you face, such as demanding job or a busy travel schedule — you’re prepared to succeed inside and outside the kitchen.

“What will I get?”

  • Customized macros based on your body-weight, activity-level, goals and body-type.
  • Weekly check-ins with your nutrition coach to review the week and make any necessary tweaks.
  • Accountability; ongoing guidance and direction from your coach.
  • Easy-to-follow tips to help you maximize your results.
  • Recommended (food) shopping list.
  • FAQ Sheet.

“What will I need?”

  • Food Scale — Affordable models are available on Amazon.
  • Measuring cups and spoons.
  • Body-weight scale — You will need to track your body-weight 1-3x per week depending on your goals. A digital scale is best for accuracy.
  • My Fitness Pal App — Download this from the App Store. It is helpful to purchase the upgrade which allows you to tweak and adjust your daily macronutrient goals.
  • Camera (or smartphone camera) — You will need to take weekly progress pictures and submit them to your coach.

Pricing Note: Working with our athletes 1-on-1 is respectfully a very time-consuming and important process. That said, we only have the capacity to offer this level of coaching to a very small number of members -and- to offer it at our introductory rate ($99/month* with a three-month commitment). *This rate will increase to $150/month (with a three-month commitment) starting Monday August 15th. No exceptions.

Email us at to reserve your spot today!

Tune in for tomorrow’s blog post, where we will reveal the CFBT athlete pictured above and his experience with our nutritional coaching after only a few short months.

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Saturday, August 6, 2016


Track WOD

CrossFit Belltown will be hosting class outside today at Queen Anne Bowl Play-field. Class will take place at 9:30am. All other Saturday classes are being cancelled; no class will be held at the gym today in observance of a CrossFit Level 2 Seminar.

Queen Anne Bowl Play-field is located at 2806 3rd Ave West.

All athletes (including CrossFit Basics) are welcome to attend.

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Friday, August 5, 2016

Workout: 40-30-20-10 reps for time of:


Wallball Shots (20, 14)

Accessory: 3×15 GHD Sit-Ups


3×25 Butterfly AbMat Sit-Ups


You Don’t Need Harder Workouts
You Need To Work Harder

Far too often we hear from athletes from all over that their programming “isn’t hard enough”. And they want us to make it harder. What does that even mean?

Would it be “hard” to meditate for half an hour and visualize your success? Would it be “hard” to focus solely on your movement quality for twenty minutes each day? Would it be “hard” to spend three hours working on recovery each week? Would it be “hard” to let your engine go so you can fill in your major holes (muscle-ups, anyone)? What does “hard” mean?

When athletes set aside expectations for what workouts are supposed to feel like or what the results are supposed to look like, an opportunity to experience the process arises. So the next time you consider that your program might not be “hard enough”, ask yourself if you’re really even working hard enough on it.

Shown above, a few minutes of retooling  Kelly A.’s positioning in the overhead squat now allows her to move more comfortably and safely with weight overhead… So she can now work smarter… AND HARDER.

(Photo credit: Lincoln Brigham)

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