Category Archives: Workout of the Day

Monday, July 18, 2016

Workout: Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups

Accessory: Accumulate 3 minutes in a banded plank

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CFBT Comes On Strong At Washington State Open

Congratulations to Daisy, Koush and Rodrigo for each medaling this past Saturday at the Washington State Open, a USA-sanctioned weightlifting competition. Under the close guidance of the barbel whisperer himself, Lincoln Brigham, all lifters brought home some serious hardware! Daisy won bronze in the Women’s Masters Category. Rodrigo took bronze in the Men’s 69kg weight class, while Koush took silver in the same weight class, thus qualifying him for National Masters next year.

(Photo credit: Lincoln Brigham)

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Saturday, July 16, 2016

Workout: Back Squat: 5-5-5-5-5

Accessory: 4×25 Banded Pull-Through’s


Own The Weight: Moving Beyond PR-Dominated Thought

Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” One could argue that Aristotle was the philosopher’s equivalent of a CrossFit athlete, writing authoritatively on physics, biology, logic, ethics, aesthetics, and the like. His generalist approach is echoed in that statement: true excellence is the sum total of constantly and consistently repeated actions, not a one-time outlier (or ‘PR’).

While a big snatch PR is certainly cause for celebration, it is not the most important or descriptive indicator of your lifting prowess or overall fitness. What can your snatch reliably, every time? What can you snatch when you’re tired, sore, or haven’t eaten enough? What number would you guarantee you can snatch with your life savings on the line? This thinking of course applies to Benchmark/Hero WOD’s as well.

Instead, try to focus less on your PR’s and more on numbers that you can “own” — a weight, time or score that you can hit nine out of ten times, regardless of circumstance. This type of thinking is psychologically helpful in that it is directly relatable to the way we should be training — valuing steady, long-term, and (relatively) permanent progress moreover quickly achieved and discarded goals, while simultaneously allowing us to take it easy on ourselves (for not always PRing) AND understand that consistency in training is the goal.

In sum, try recommitting to enjoying not only the successes and bright moments during your training, but the training itself. Savor the small sacrifices, the little breakthroughs, and the slow build towards mastery and consistency. PR’s are only the top of the pyramid, built on a wide and strong base of consistent training over time. So go forth and own it, like Max did a few mornings ago — he ‘owned’ 92% of his 1RM front squat for a staggering ten sets of three reps. He only failed on the third rep of his ninth set. Needless to say, it was cause for one helluva screaming celebration!

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Friday, July 15, 2016

Workout: 7 rounds for time of:

10 Sumo Deadlift High-Pulls (75, 55)

10 Ring Dips

Accessory: 100 Banded Face Pulls

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The Barbell Whisperer

Best of luck to Daisy, Gretchen, Rodrigo and Koushik as they compete this Saturday, July 16th, at the USAW Washington State Championships. Led by Coach Lincoln, the women will start lifting at 10:00am; the men will start lifting at 10:30am.

Location: Washington State Fair Event Center, 110 9th Ave SW Puyallup WA 98371

(Photo credit: Lincoln Brigham)

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Thursday, July 14, 2016

Workout: Clean & Jerk: 1-1-1-1-1-1-1

Crossfit Beltown 7-18

The Doctors Are In

Next Monday, July 18, CrossFit Belltown will be hosting the the professionals of InHealth Sports Injury and Performance for an Injury Prevention Clinic. The Clinic will take place between the hours of 4:30pm to 7:30pm with 15-minute time slots for assessments, treatment demonstrations, and tips for self-care. Whether you’re nursing an injury or not, this is a great opportunity to learn more about preventing injuries and recovering from them. You may sign up in person at the front desk, or email to request a time slot.

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Wednesday, July 13, 2016


“Pukie Brewster”

150 Burpees for time


“G.I. Jane”

100 Burpee Pull-Ups for time

Time Cap: 17 Minutes


The Journeyman

“This photo is significant for two reasons… First, it shows the agony and ectasy of CrossFit. Yesterday’s entry had a PR of 5x deadlift of 295lbs. Today’s entry has a DNF for the workout this morning. Each ‘high’ can easily be followed by a humbling ‘low’. But the reverse is also true. Lows can, and will be, followed by highs. The beauty of it is what keeps me coming back for more. Secondly, this page is significant to me for the ‘101’ next to your name. Today was the 101st time you coached a workout for me. Which means last Friday was my 100th workout with you; a moment that I think is worth taking a few seconds to reflect on.”

         ~Lou Ernst

Lou, I think I speak for all of us when I say, “We are all looking forward to the next one hundred workouts with you!”


Note: NOTE: The 12:00pm class today (Wednesday) will be un-coached.

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Tuesday, July 12, 2016

Workout: Shoulder Press: 2-2-2-2-2

Accessory: 100 Banded Tricep Push-Downs

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Let The GAINZ Begin

If GAINZ are what you’re after, don’t underestimate the value of eating the right food. The quality of fuel you’re putting in your body is just as important as the hard work you’re putting in at the gym — if not more. We’ve got more delicious options from NW FitMeals this week to help make achieving those GAINZ a little easier.

This week’s menu options include:

Paleo Chicken Salad $10.99
Paleo Beef Chili $10.99
Paleo Turkey Burger w/ Bacon $11.99
Paleo Pulled Pork $11.99

NOTE: The 12:00pm class today (Tuesday) will be un-coached.

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Monday, July 11, 2016

Workout: 5 rounds for time of:

400m Run

30 Box Jumps (24, 20)

30 Wall Ball Shots (20, 14)

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Washington LWC

Guess whose photo is posted on‘s website! Our very own Koushik Dutta, compliments of Coach Lincoln Brigham and the USA Weightlifting’s Local Weightlifting Committee for the great state of Washington.

Stay connected with the Washington LWC here and use #washingtonweightlifting on social media to connect to other lifters in the state.

Note: The 12pm class (only) will be an un-coached class.

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Saturday, July 9, 2016

Workout: For time:

800m Run

100 Push-Ups

10 Snatches (135, 95)


Let Us Here Your War Cry!

I’m sure you’ve noticed lately that a great many of our heavy lifting workouts have been, well… loud! And for good reason. There’s something to be said for the immediate rush of adrenaline that comes from a scream or loud grunt before putting ourselves in front of the business end of a heavy barbell.

It may seem crazy to the average bystander, however from a scientific standpoint, screaming or yelling can actually help better prepare you for a highly intense bout of exertion. Believe it or not, harnessing your inner wild child releases a burst of adrenaline that causes a higher heart rate, which in turn increases blood flow to the limbs and working muscles, while simultaneously priming the core muscles to contract in preparation for moving a large load.

So get your head right! Get mad! Get loud! Stomp your feet! Slap those legs and low back! And get after it!

… and don’t forget to top it off with a scream at the end, in typical ‘Fred Boyle’ fashion.

(Photo: Fred B., PR’ing his 5RM deadlift by 25lbs)

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Friday, July 8, 2016

Workout: Five rounds for time of:

20 Pull-Ups

30 Kettlebell Swings (55, 35)

40 Double-Unders


Go Deep

Full range of motion doesn’t just mean ‘hip crease beneath the knee’ — Get as low as possible while still maintaining all the points of performance.

Missed end-range in a particular movement (in this case, the overhead squat) usually means missed strength gains.

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Thursday, July 7, 2016

Workout: Deadlift: 5-5-5-5-5

Accessory: Accumulate 3-minute GHD Superman Hold


Hangover Food

If you maybe partied a little too hard over the Fourth of July weekend, NW FitMeals is back this week with more clean, delicious options to get your diet (and fitness) back on track after the holiday!

This week’s menu options include:

Paleo Chicken Salad $10.99
Paleo Chicken Taco Salad $10.99
Paleo Grassfed Beef Hamburger with yam “buns” $11.99
Paleo Carnitas $11.99

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