Workout: 21-18-15-12-9-6-3 reps for time of:
Front Squats (165,115)
Congrats to these four CFBT athletes for completing the Beat the Bridge 8k Race this past weekend -They crushed it. Gretchen placed 4th overall in her age category with a finish time of 38:25. Everyone’s average spilt-time ranged between 7:44 and 8:24 per mile. That is pretty darn fast considering the low mileage that is found in our gym programming.
Strong work, everyone!
Five Rounds for time of:
400 meter Run
30 Box Jump (24,20)
30 Wall Ball (20,14)
Time Cap: 35 minutes
What Does Ankle & Hip Mobility Have To Do With Being A Better Lifter?
The answer: EVERYTHING!
Our athletes, shown above, prepping their joints for the start of Olympic Lifting Class. CrossFit Belltown is fortunate enough to have resident Oly Coach Lincoln Brigham, one of the most respected Lifting Coaches and old-school CrossFitters in the country (pre-2006!), sharing decades upon decades of knowledge with any of us looking to be made better or stronger lifters. But don’t take our word for it; Olympic Lifting class is offered every Thursday at 730pm and Saturday at 1130am.
Workout: For time:
20 Ring dips
15 Ring dips
10 Ring dips
Accessory: 2×25 Abmat sit-ups
Let It Shine
Gretchen and Natalia enjoying a few Pause Squats while also basking in a bright and early PR-filled morning, yesterday. Natalia went on successfully front squat 115# for two reps.
Pause Squats are great for getting more comfortable in the bottom of a squat while also helping to refine the receiving position in a squat clean.
Workout: Front Squat: 2-2-2-2-2-2-2 with a 2 sec pause at the bottom of the 1st rep
Accessory: 5 minute easy row, airdyne or jog
Hip Extension, Back Extension, and Hip and Back Extension.
What’s the difference between a “Hip Extension” a “Back Extension” and a “Hip and Back Extension”? Often times the first two terms are used interchangeably but they are 3 different movements done on the Glue Hamstring Developer (GHD) that help develop the posterior chain.
Hip Extension: This is the first movement you will be introduced to on the GHD. The set-up is key as the hip joint needs to be free or forward of the pad. You need to be able to freely flex and extend about the hip while maintaining a static (unchanging) trunk. Notice in the video the Hip Joint opens and closes while the trunk remains unchaining. The glutes and hamstrings are the primary movers in this exercise. The low back and abdominals are working hard to resist trunk flexion. Also it is important to note that you only need to bring your torso parallel to the ground at the top of the movement and you only need to go as low as you can while maintaining a stable midline when at the bottom of the movement; if you start to round in your back, you’ve gone too low for this movement. If you have tight hamstrings, you might need to limit your Range of Motion when practicing it. The Hip Extension is a movement you might see more in a classic CrossFit Workout as it is safe to do at speed as there is no surrendering of the midline. Our goal is to work up to 25 reps, done slow and controlled; unbroken.
Back Extension: This is the second movement in developing the posterior chain. This movement should look quite different than the hip extension. The pad of the GHD is now adjusted so that the hip joint is on top of the pad (or trapped). In the back extension we are now surrendering the midline, one vertabre at a time. We start at the neck (cervical spine) then work down to the mid back (thoracic spine) then finally we surrender the low back (lumbar spine), each segment flexing forward down toward the ground. At the bottom of the movement, the entire trunk is in flexion. We then return to trunk extension by regaining midline stabilization beginning with the lumber spine, moving to the thoracic and finally regaining cervical extension. You will notice the movement is executed as slow and controlled. This movement will help develop strength and control in the back erectors. Once you have developed 25 Hip Extensions unbroken, the goal is to then do 25 Back Extensions slow and controlled; unbroken.
Hip and Back Extension: The last movement in this series is the Hip and Back Extension, which is a combination of the first two movements. The pad is now adjusted back to the set-up for the Hip Extension, allowing the hip joint to be forward, or free of the pad; no longer trapped as it was in the Back Extension. The movement starts out just like the back extension, however now we add in the element of flexing and extending at the hip. This movement is to be done slow and controlled. After we have mastered the Back Extension, the the goal is to work up to 25 Hip and Back Extensions unbroken.
Workout: Complete as many rounds as possible in 15 minutes of:
10 Burpee Box Jump Overs (24,20)
20 Kettlebell Swings (55,35)
200 meter Run
Mixing It Up!
Bootcamp & CrossFit will be joining forces at 630pm this evening to tackle today’s workout together. This is an opportunity to get to know your fellow athletes and challenge one another to rise to new heights.
Workout: Every Minute on the Minute for 20 Minutes of:
Odd: 1 Snatch + 1 Overhead Squat
Even: 5 Bar Muscle-ups
King of CrossFit
Sharyn Alfonsi of 60 Minutes profiles Greg Glassman (CrossFit Founder & CEO) this past Sunday, as they discuss the the creation of CrossFit; now the basis for a fitness movement that has become the largest in history.
Workout: Push Press: 3-3-3-3-3 reps
Accessory: 3×12 Bent Over Row
Duncan, Antoinette and Andrea having some fun post-workout in their red white & blue gear. Don’t forget to use the #CrossFitBelltown on Instagram to tag your pictures.
Workout: 5 rounds for time of:
Row 25 calories
16 Chest-to-Bar Pull-ups
9 Strict Handstand Push-ups
CrossFit Mom In Training
Yesterday’s 6am class showing support while also standing in awe of Sara B. as she finishes the last leg of a 2k row, only after having substituted her run with a 1k sled drag at 95#s… Not including ‘baby weight’ -Sara is 6months pregnant and hasn’t let up one bit on her training. Strong work, Sara.
Workout: Back Squat: 5-5-5-5-5 reps
Accessory: Tabata Hollow Rocks or Holds
Whiskey & Ping Pong, Oh My!
Lululemon has been kind enough to invite the men of CFBT (sorry ladies…) to Westland Distillery in SODO Thursday May 14th from 530p-900p to sip whiskey and play ping pong. Should you wish to attend, you’ll need to recruit three other CFBT gentlemen to establish a team (four men per team). You must also contact Ashley Scarpelli TODAY at email@example.com to secure your reservation.
Workout: For time:
Row 2,ooo meters
Run 1 Mile
Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency.