Category Archives: Workout of the Day

Wednesday, March 15, 2017

Workout: Complete as many reps as possible in 5 minutes of:

5 Muscle-Ups

10 Power Cleans (155, 105)

Accessory: 100 Banded Face Pulls

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Sign Up For The 2017 Trident Championships!

With the 2017 CrossFit Open quickly coming to a close, this is the perfect time to switch focus and prepare for your very first weightlifting meet! Whether you are new to weightlifting or a long-time enthusiast, join us June 24th for the Trident Championships in Tacoma, Washington!

CFBT Resident Weightlifting Coach, Lincoln Brigham will be taking a group to lift at this meet; Thursday and Saturday weightlifting classes will be geared towards prepping you for the competition.

No experience necessary! Lincoln will help you prepare; there is nothing to lose and a lot of fun to be gained.

We want to get a lot of folks involved in this meet, so sign up ASAP as this meet sells out VERY quickly.

Click here for info and registration — please register for the OPEN session on Saturday, and email info@crossfitbelltown.com once you have done so!

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Tuesday, March 14, 2017

Workout: Front Squat: 3-3-3-3-3

Accessory: 4×25 Banded Pull-Through

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The Weekly Specials

We’ve got a few new menu items from NW FitMeals this week, in case you feel like you’ve been eating the same thing every day for lunch and dinner (chicken and vegetables, anyone?) for the last few weeks.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Grassfed Beef Chili $11.99
Paleo Teriyaki Pulled Pork $11.99
Paleo Turkey Zucchini Meatballs $11.99
Paleo Cobb Salad w/ Grilled Chicken $11.99
Paleo Turkey Chorizo Burger $11.99
Paleo Corned Beef & Cabbage $11.99 (Happy Saint Patrick’s Day!)

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Monday, March 13, 2017

Workout: “Annie”

50-40-30-20-10 reps for time of:

Double-Unders

Sit-Ups

Accessory: Accumulate 3:00 in handstand (against a wall or freestanding)

We Lift One Another Up

There were some incredible feats of human strength accomplished last Friday, with maybe the most impressive, but definitely the most important being everyone’s capacity to support and lift one another up.

Cheering for someone who needs it, supporting someone who needs it, elevating someone who needs it -all are immensely important in our journey to be better. When we do for others, we actually help to fulfill ourselves as well. The most valuable lift to practice is lifting other people up — all the way up!

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Saturday, March 11, 2017

Workout:  “Jackie”

For Time:

1,000m Row
50 Thrusters (45)
30 Pull-Ups

Accessory: 3×15 GHD Sit-Ups to Parallel, 3×15 Hip Extensions

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Do You!

The CrossFit Open season — everyone is watching what everyone else is doing; everyone is LeaderBoarding and asking themselves “where do I stack up?”  And while that may be a fair question to ask, the bigger question that needs to be asked is ‘how good do you feel about YOU and you alone.’ The alternative is usually to use ‘rankings’ as a litmus test for gauging success.

As an athlete, feeling threatened by other people doing what you do is a sign of weakness. It’s a sign that you do not have control over your own progress. Your most fierce competitor is and will always be you. The more you try to be like someone else to beat them at their game, the more you’re going to lose, because you’re playing someone else’s game.

Do you, and tomorrow do you better than you did it today. If you feel threatened by another athlete, another coach, or the business up the road — your time isn’t yours, it’s theirs.

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Friday, March 10, 2017

Workout: CrossFit Open Workout 17.3:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

YouTube Preview Image

17.3

 

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Thursday, March 9, 2017

Workout: Push Press: 3-3-3-3-3

Accessory: 3×20 Incline Rear Delt Fly’s (thumbs in)

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Suit Up!

CrossFit Belltown hoodies and sweatpants are here! Emblazoned with our signature crest and “There Can Be Only One” tagline, these alternative apparel hoodies and sweats are ridiculously soft and perfect for the not-quite-spring PNW weather.

If you pre-ordered and paid in advance, we’ll ask that you check in at the front desk to pick up your order (please do not simply help yourself to what is out on the rack — this will make a mess of our inventory). If you’re interested in trying on, we’ll be rolling out the regular stock tomorrow afternoon as well.

Should you need to exchange your pre-order for another size, again, please check in at the front desk to do so.

Note: If you pre-ordered the black men’s sweatpants in a size medium or large, both are currently on backorder due to high demand, and we will notify you immediately upon arrival.

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Wednesday, March 8, 2017

Workout: 5 rounds for time of:

10 Squat Snatches (75, 55)

30-second Chin-Over-Bar Hold

10 Squat Snatches (75, 55)

60-second Plank Hold

Time Cap: 30 Minutes

Friday Night Lights’ Potluck

Please join us here at CrossFit Belltown Friday, March 24th from 7:00pm to 8:30pm as we celebrate the end of the 2017 CrossFit Open with a potluck!

Should you choose to attend, please email info@crossfitbelltown.com to volunteer to bring a food/beverage item and/or miscellaneous cutlery.

NOTE:
This event is open to all members even if you did not participate in the CrossFit Open.
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Tuesday, March 7, 2017

Workout: Back Squat: 5-5-5-5-5

Accessory: 3×12 Deficit Single Arm Dumbell RDL

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Feed The Gainz!

It’s week three and we’re right in the thick of the CrossFit Open. Make sure you’re recovering and fueling up appropriately so you can go into each workout full force. Each week we have a delicious, fresh selection of NW FitMeals delivered so if you’re short on time or motivation, you don’t have to resort to eating junk. It’s fast food, but without all the high cholesterol and shame.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Chicken Teriyaki $11.99
Paleo Spicy Buffalo Meatballs $11.99
Paleo Salsa Verde Chicken $11.99
Paleo Grassfed Hamburger $11.99

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Monday, March 6, 2017

Workout: Test a Benchmark -or- Make Up a Missed Workout

Benchmark Options:

Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Helen
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1RM lifts or Runs/Rows

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All The Way Up!

Congratulations to everyone that came out Friday night to tackle the second event of the 2017 CrossFit Open. Jessica D (shown above) was one of only four female athletes this year to secure bar muscle-ups and live to tell the tale.

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Saturday, March 4, 2017

Workout: Snatch: 1-1-1-1-1-1-1

Accessory: 3×12/leg Front Rack Step-Ups

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Knock Knock!

Who’s There?

Orange.

Orange Who?

Orange You Glad You Didn’t Repeat 17.1 !?!

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