Workout: 4 Rounds for time of:
Row 500 meters
10 Overhead Squats (155,105)
You Are The Only One Who Can Hold You Back
When an elephant is a baby, it can be restrained with something as small as a tent stake and a piece of rope. As an infant, the elephant is too weak to break the rope or pull the steak from the ground. But still it tugs, it struggles, it fights. And eventually the baby elephant succumbs to its limitations and accepts that there is no point in fighting anymore.
Then the elephant grows to a massive and powerful beast… A beast that could easily escape the small stake and rope that has held it back for so many years. Sadly now, the grown elephant no longer tugs. It no longer struggles. It no longer fights -because it has accepted the stake and rope will always have absolute control over it. The elephant has surrendered itself to being defined by what it believes to be a limitation; something that will forever hold it back.
Here’s the truth. You don’t have haters, you have excuses. You don’t have limits, you have excuses. You don’t live in a predetermined reality, you have excuses. It is these excuses that create your cage -a cage created by imaginary thoughts that were conceived long ago and based on your unwillingness to fight and DO THE WORK REQUIRED for what you want… and there is nothing more weak than letting imaginary thoughts keep you from building the life you truly want for yourself.
The fact is, whether you are willing to admit it or not, the only person who limits you is the same person who stares back at you in the mirror every day.
So pick up that kettebell and get to swingin’! Every rep is and will always ever be an opportunity to break free of the chains that try to stop us from being better and stronger than the person we are yesterday.
Workout: 5 Rounds for time of:
7 Squat Cleans (155,105)
14 Kettlebell Swings (55,35)
Accessory: Accumulate 3 minutes in Handstand
~In Loving Memory~
The Passing Of A True Friend
Please take a moment so that we may all mourn the loss of one very dear and special buddy -Cooper.
We will forever remember Cooper’s zest for biting the heads off pigeons in the park and the ease with which he would nap in the gym amidst the chaos of dropping barbells. He will forever be CFBT’s adopted warrior dog poet, if there ever can be such a thing.
Cooper is survived by his two loving parents, Erin & Koushik.
Workout: Split Jerk 3-3-3-3-3-3-3 reps
Accessory: 400 meter Farmer Carry
One Hundred Bootcamps & Counting
Meet Lou. Lou came to CrossFit Belltown in September of 2014. Last Saturday, almost a year to the day, Lou celebrated his 100th Bootcamp with us. To put that in perspective, in only eleven months Lou has endured 1270 kettlebell swings, 700 wall balls, 2200 sit-ups, 3850 air squats, 1195 pull-ups, 1365 burpees, 1245 box jumps, 930 push-ups and run 15 miles. Lou has in effect done more in one year to improve his Health & Fitness than most mortals will ever dream of doing in a lifetime.
7 Rounds for Time of:
Run 400 meters
21 Walking Lunges
Honoring Our Fallen Heros
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Workout: For Time:
50 Snatches (135,95)
Time Cap: 15 minutes
Fast Is Fine, But Accuracy Is Everything
CrossFit recognizes that in order to be considered a well-rounded athlete, one must first master the ten physical skills: Cardiorespiratory Endurance / Stamina / Strength / Flexibility / Power / Speed / Coordination / Accuracy / Agility / Balance.
More often than not, we frequently judge our Fitness by the time or weight listed on the whiteboard without even realizing how crucial each of these skills is in determining our overall Fitness.
I’m sure we’ve all heard the old adage “You’re only as strong as your weakest link”. Well time and time again, ACCURACY is usually the most overlooked. And admittedly so, it’s not as readily apparent or as sexy as its more familiar brethren such as Power or Speed, but that doesn’t make it any less important.
That said, we need to be pushing ourselves each workout to perform to the best of our ability across ALL physical domains. We should always be judging ourselves on how we performed throughout every rep of every workout -asking ourselves questions like “Did I accurately receive the bar on my clean…”, “If I didn’t, how much more weight would I have lifted if I had…”, “Did each of my wall-balls accurately hit their mark…” and “If they didn’t, why?”
So what’s the bottom line? Accuracy is synonymous with being able to demonstrate good technique. Thus, if we improve our technique, we make it easier to improve not only our accuracy, but all ten general physical skills. Hooray for Accuracy… Or shall we say Technique!
Workout: Back Squat: 10-10-10-10-10 reps
Accessory: 3×15 Weighted Sit-ups
Remember: We Do This For Fun
We all in some way, shape or form want to lift the most weight or be the first person to finish a workout in the gym, but we must remember to have fun along the way.
We all drop the ball sometimes, but we will get a lot further in life if we pick it back up and keep going rather than stare at it and contemplate how we became such a failure.
So… Have fun, kick ass, fall flat on your face (or butt)… BUT get up and keep going.
Workout: “Triangle Couplet”
15-10-6 reps for time of:
Accessory: 3×10 GHD Sit-ups
2015 CrossFit Games Highlights
5 Rounds for time of:
400 meter Run
15 Overhead Squat (95,65)
CrossFit -Protecting Health & Fitness
Coca-Cola, the world’s largest producer of sugary beverages, is backing a new “science-based” solution to the obesity crisis: To maintain a healthy weight, get more exercise and worry less about cutting calories.
The beverage giant has teamed up with influential scientists who are advancing this message in medical journals, at conferences and through social media. To help the scientists get the word out, Coke has provided financial and logistical support to a new nonprofit organization called the Global Energy Balance Network, which promotes the argument that weight-conscious Americans are overly fixated on how much they eat and drink while not paying enough attention to exercise.
Greg Glassman, CrossFit Founder & CEO is making it his mission to pull the curtain back on the Global Energy Balance Network and reveal the truth that Big Soda has no place in Health & Fitness.
Click here to hear Glassman giving s brief sound-bite on the topic.
Workout: For time:
100 Kettlebell Swings (55,35)
Every minute on the minute perform 3 Muscle-ups
Time Cap: 17 minutes
Accessory: 3×12 Barbell Goodmornings
The Lion’s Den
This just in… CrossFit Belltown does Happy Hour! Whether it be post-workout or just stopping by the gym to cheer on your fellow athletes, we’ve got quite the collection of libations and literature to put the perfect punctuation on your day.
CrossFit Belltown has one of the largest and oldest private reading collections of Physical Culture in the great state of Washington. So pour yourself a drink, grab a book, and raise your glass to the good life. We also have darts… And who doesn’t like darts.
Run 1 mile
200 Double Unders
1,000 meter Row
Accessory: 10 minutes of stretching
This Really Happened
So many questions -Which end is up? Was it photoshopped? Do we really have this many color-options of tank top? You’ll just have to ask Sylvia H to find out.