Category Archives: Workout of the Day

Monday, January 9, 2017

Workout: Floor Press: 5-5-5-5-5

Accessory: 4 Rounds of:

30 Banded Tricep Extensions

30 Dumbbell Rollback Extensions


Free Your Mind & Your Ass Will Follow

Many gym-goers struggle to learn how to push themselves beyond the limit of their perceived limitations. If you’re tired, you stop, right? The problem with pushing yourself only so far is that your body will stop changing. As your body and mind grow accustomed to a particular workload, they’ll stop making progress.

What CrossFit has taught us, and what we think everyone can apply to their own fitness, is the idea that the body can always do more. The average CrossFit workout is deliberately designed to fatigue your body to the point where you don’t think you can go on. The lesson here is that when your body is totally exhausted, you must look for a different energy source. And guess what? Your body can and will do it… You just have to dig in a little deeper.

So the next time you want to quit, listen to that positive voice in your head and let it push you to keep going!

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Saturday, January 7, 2016

Workout: Eight Rounds For Max Reps Of:

20 Seconds of Muscle-Ups

Rest 10 Seconds

20 Seconds of Clean & Jerk (135, 95)

Rest 10 Seconds

Score is total muscle-ups and total clean & jerk.


It’s Your Lats … Not Your Wrists

Do you have a difficult time achieving the high elbow position needed for front squats and cleans? Often our first go-to for improving a problem in this area is to attack the wrist & shoulder joints. Now if these areas were in fact ‘tight’, you wouldn’t be able to comfortably position your hands on the floor to execute something as simple as a push-up.  And since 95% of us can  do push-ups pain-free, let’s  instead consider the likely culprit — the lat muscles & thoracic spine. Stiffness in these areas (often due to poor posture) can often lead to an inability to achieve the optimal high elbow poison we desire. Here are two mobility tools to try today. 

Using a band as shown (left photo), drive your elbow upwards. This should bring about a good stretch under your armpit area (where the lat muscles attach). You can use your opposite hand to force the elbow farther backwards for an added stretch. Also, the prayer stretch (shown right) is another way to address the lats while also priming the body for thoracic extension (flat upper back). Hold both of these stretches for 10-30 seconds for 2-3 rounds prior to your workout. Give ’em a try!

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Friday, January 6, 2017

Workout: Back Squat: 10-10-10

Accessory: Accumulate 3:00 in Banded Plank


# Hold The Standard #

There are many different ways in which we can cheat ourselves when trying to improve upon our Fitness. Some ways are obvious; others are not. Among those ways, cheating reps is at the very top of the list. Not only is it the most blatant and obvious way to cheat yourself, it brings dishonor to anyone that carries the CrossFit [Belltown] name.

Look, we get it… CrossFit is hard. But by doing less work than what is prescribed, you are going to get less results. It should then go without saying, a purposefully shortened range of motion is a cheated range of motion that only leaves work on the table that isn’t getting done. Yet we are expected to still be given ‘credit’ all in the name of bragging rights above those that are actually doing what is asked of them. Hell no! It doesn’t work that way.

Scaling to fewer reps is one thing, but saying you did more than you actually did will only earn you shame and not results. Nobody likes a cheater and this is the number one way to earn that label.  There are no shortcuts to greatness… at least not under our roof.

CrossFit Belltown’s very own Señor Bacon at our previous gym location in 2012, shown demonstrating full range of motion on a 100lb sumo-deadlift high-pull.

Be like Señor Bacon!

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Thursday, January 5, 2017

Workout: Five Rounds For Time Of:

Row 500m

Rest 2 Minutes

An Odyssey Of Malt, Bourbon & Rye

While our mission at CrossFit Belltown has always been to help improve the health and well being of those around us, the community aspect of our gym is just as important. The work that we all do as CrossFitters is really tough on our bodies and minds. Having a place to kick our feet up and enjoy a 20-year old scotch, in our humble opinion, offers the perfect backdrop for simply sitting and enjoying one another’s company, sans burpees or thrusters. Cheers!

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Wednesday, January 4, 2017

Workout: Three rounds for time of:

50 Double-Unders

40 Sit-Ups

30 Medicine Ball Cleans (20, 14)

20 Pull-Ups

10 Handstand Push-Ups


‘Tired’ Does Not Equal ‘Good’ Training

Unfortunately, we’ve all fallen prey to it — deciding whether our workout was successful or not, solely based on our ability to walk afterwards and/or whether or not it made us puke. Suffice to say, in doing so, we bypass fundamental movement skills that will develop our fitness far quicker (and safer) than thinking that ‘more is better’ — training should always have a purpose other than tearing ourselves apart day after day.

That said, we ask that you please take an honest look at your goals for the year and decide TODAY whether quantity over quality (of movement) really is the best way to hit the ground running… or lifting… or pushing… or pulling.

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Tuesday, January 3, 2017

Workout: Overhead Squat: 1-1-1-1-1 w/ 5-second descent and 5-second pause at the bottom

Accessory: 100 Seated Banded Hamstring Curls


Starting Fresh

If you happened to attend our annual holiday party back in December, then you probably got to taste some pretty first-class cooking, courtesy of NW FitMeals. Delicious, paleo, and all weighed out for those of you counting your macros, NW FitMeals is at the top of the meal prep game in the city of Seattle. We carry a fresh selection of their meals each week, and with the holidays over, now is the time to get back on track with your nutrition, whether you slacked a little or a lot.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Thai Chili MeatBalls $12.99
Paleo Turkey Chorizo Burger $11.99
Paleo Chili Lime Pulled Pork $11.99

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Monday, January 2, 2017

Workout: “Elizabeth”

21-15-9 Reps For Time Of:

Squat Cleans (135, 95)

Ring Dips

Time Cap: 10 Minutes

Accessory: 5×25 Banded Face Pulls


Know What Happens When You Don’t Set Goals?

Nothing… that’s what happens.

There is tremendous value in taking the time to sit down and write out your goals — Putting them down on paper reminds you of what you are working toward, and can help motivate and push you when you need it most.

In the coming days, please take a few minutes and write down your goals on the 2017 Goal Board in the gym. You just need to write your name and two to three fitness goals for the new year.

Some tips to consider when setting goals:

1. Make them quantifiable – Instead of writing “Muscle-ups” or “Double Unders”; quantify them. The more details the better; be as specific as possible. Leave no question as to what it is you want –One kipping ring muscle-up… one strict ring muscle-up… three unbroken kipping muscle-ups. Or how about one double-under… twenty unbroken double-unders… or 100 double-unders in one minute.

2. Make them plentiful – It can be helpful to set one to two goals you feel are achievable and then shoot for one or two goals that will be a bit more challenging.  At the end of the year, it’s not always about achieving all of your goals; sometimes all the hard work and effort you put in towards one really LARGE goal will be more impactful to your fitness then achieving one or even three of your more attainable goals.  So set a one or two goals that are outside of your comfort zone.

3. Make them big and make them small –  Once you have set your “Big Goals”, set some “Little/Process Goals”.  These are the steps and/or things you CAN control; they are things that need to happen in order to help you achieve your “Big Goals”.  If your Big Goal is to get one strict muscle-up by the end of the year, then just writing it down isn’t enough.  You need to set “Process Goals” to help you get there.  Process Goals are things like “I will dedicate 10 minutes per week to working on my muscle-up transition (or ring dip, or ring pull-up).

Lastly, in order to achieve said goal(s), not only does it help to write them down, but you also have to put in the work! Come in, have fun… but most importantly, STAY focused!  Coming in and going through the motions will not get the job done alone. You’ve got to put your head down, do the work, and start attacking those 2017 goals from day one, on!

If you are unsure or need help setting goals for the new year, please chat with a trainer.

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Saturday, December 31, 2016

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

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM Lifts or Runs/Rows


Don’t Sweat It

2016 is coming to a close this Saturday, but don’t worry — the holiday won’t be affecting our gym hours. We’ll be hosting our regular schedule of classes on both Saturday 12/31 and Monday 1/2, so you can get a jump start on 2017.

Don’t forget to register!

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Friday, December 30, 2016

Workout: “Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Accessory: Work Toward A 2016 Goal


Resisting Gravity

All too often we see athletes who go about training their core in ways that do not support it’s primary role — to RESIST undue flexion/overextension (and protect the spine) by keeping the midline rigid (…the key word here being ‘resist’, but we’ll come back to this in a bit). Understanding of course that the ‘core’ consists of the abdominals, back erectors and hip flexors — their role is to create stability about the midline; we train midline stability every day via all manner of movements that demands a rigid core (i.e., squats, deads and presses to name a few).

Even still, many athletes (and coaches) are still under the impression that by strengthening the muscles of the core, stability will be automatically enhanced. For this reason, it is common to see athletes  performing endless crunches in the hope it will transfer in to having a more rigid midline when their bodies are placed under a loaded barbell. While yes, the muscles of the abdomen do need to be strong, isolation-strengthening in this manner actually does little to promote stability that will carry over to helping us squat with a more rigid midline, or to even improve power-transfer from our hip to our extremities. What this means is just because you have a six-pack, does not mean you have good core stability.

Core stability is all about resisting outside forces. The muscles of our abdomen, back and hips must work together in order to maintain a healthy and rigid lumbar spine as we move our bodies through time and space. When we combine the action of bracing our core with the power of our breath, we open up the potential to lift tremendous amounts of weight.

So how can you identify a ‘core’ exercise that will most appropriately strengthen our midline moreover the garden-variety crunch-type exercise? The answer is simple — seek out exercises that RESIST rotation or flexion. Exercises such as static holds (i.e, planks), one-arm farmer carries and one-arm kettle bell swings will surely do the trick! Sounds easy, right? Give it a try.

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Thursday, December 29, 2016

Workout: Hang Power Snatch: 2-2-2-2-2

Accessory: Work Toward A 2016 Goal


Are You Working Out?

Are You Training?

“There is a difference between the two and that difference isn’t always understood when people start. If you are training then you are pushing the limits in order to achieve a higher level in a sport. This will require long hours, training alone, daily reflection, proper sleep, recovery, food, and sacrifice. This isn’t for everybody and I often see over time that the requirements for training often weigh too much on people’s pysche. Working out is about fun. You should always leave the gym feeling better than when you walked in. You should never get injured. You should have that be the best time of your day and you enjoy what you’re doing. Before people get started on “training,” and truly training for a sport, they need to fully grasp what is required. When I was training for basketball it wasn’t just going to the park and having fun while playing with friends. It was long hours alone early in the morning or late at night, by myself shooting thousands of shots and dribbling. It wasn’t always fun but it was what was needed to get done for my higher purpose. Have your understanding of your goals, and stick to the plan. Both paths are awesome and lead to success, as long as you want to be on that path and put in the work.”

~ Jason Leydon (CrossFit Milford)


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