Category Archives: Workout of the Day

Wednesday, May 17, 2017

Workout: Snatch: 1-1-1-1-1-1-1


In Other News…

Saturday, May 6th 2017 marked a milestone in the burpee world, as Sarah M. took to the ground alongside 700+ fellow Spartans  in shattering the world record for ‘Most People Doing Burpees at One Time’. This took place in the Montana backcountry to kick off the Spartan Beast race that was held on Sunday March 7th — a 30-35 obstacle-laden mine field, spread across 12-14 miles of shall we say somewhat unforgiving terrain.

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Tuesday, May 16, 2017


Weighted Pull-Ups: 3-3-3-3-3

Weighted Dips: 3-3-3-3-3

Accessory: Tabata Abmat Sit-Ups


Movement Screenings with Arrow Physical Therapy

Sarah Haran of Arrow Physical Therapy will be returning to CrossFit Belltown Thursday, June 1. She’ll be doing 20-minute movement screenings from 4:20pm until 7:00pm. Make sure to email to reserve your time slot, or sign-up in person at the front desk. There are a limited number of time slots available, so be sure to reserve yours soon!

For more info on Sarah and her practice, check her out on instagram @arrowptseattle or visit Arrow’s website here.

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MONDAY, MAY 15, 2017


Two Rounds For Time Of:

50 Toe-To-Bar

60 KettleBell Swing (72, 55)

70 Burpees


3×10 Reverse-Hyper


CrossFit Belltown, Strong!

‘There is strong shadow where there is much light.’  ~Johann Wolfgang von Goethe

(Photo Credit: Meg H.)

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Saturday, May 13, 2017

Workout: Three rounds for time of:

50 Double-Unders
25 Wall Ball Shots (20, 14)


Average Power = Force x Distance / Time

Meghan Callaway is a prominent personal trainer in Western Canada with over 12 years of training experience. She’s written a great article on how to train with a prowler sled.

The Prowler sled is an extremely versatile piece of equipment that offers many benefits, produces incredible results in a very little amount of time, and gives you a huge bang for your buck. It can be used to help you develop strength or power (depending on how you use it) while helping to improve your overall conditioning.

The Prowler sled is incredibly beneficial as it mimics the lower body mechanics of running, but with significantly less wear and tear on the body. In fact, a lot of people who might not otherwise be able to run can obtain similar, if not better results (than running) by using the Prowler sled.

When it comes to progressing on the Prowler sled, it is relatively straightforward. You can add more weight, go at a faster speed, cover a greater distance, or go for a greater length of time. What you do will depend on your fitness level and goals. The possibilities are endless. There aren’t many other pieces of equipment or exercises that give you that many options for usage, and without taking a massive toll on the body.

Unlike most other pieces of equipment, the Prowler sled is very specific in nature to running, and has a massive carryover effect. Unlike running, you cannot cheat with your form. In order to get the sled to move, you need to perform the exercise with impeccable technique, yet it is relatively simple to do. As a result, you will establish proper motor patterns, and will strengthen the muscles that are critical for running. This includes the muscles in the feet and lower legs, quads, hamstrings, glutes and core. The Prowler sled will dramatically improve your ability to accelerate in all directions, which will improve your quickness and acceleration.

Basic Power Workout

Load approximately 70-80% of your maximum weight to the sled. Perform a sprint-push that equals one full length of the turf. Your goal is to push this weight as explosively as possible. Rest for 3-5 minutes between rounds. This longer rest interval will allow for proper recovery of your energy-stores, which is imperative if you are training for power. Perform 6-10 rounds. Do a few warmup sets at a lighter weight.

Sprint-Strength Pyramid

Load 30-40% of your maximum load to the sled and perform a sprint-push that equals one full length of the turf. Rest for 30-90 seconds. The point of this exercise is to go all out. Now add 50% of your maximum load to the sled and perform the same sprint. Continue to follow this pattern until you have added 100% of your max weight to the sled. Once you hit your max weight, begin to decrease your weight until you are back to the 40% mark. The pyramid should resemble the following: 40%, 50%, 60%, 70%, 80%, 90%, 100%, 90%, 80%, 70%, 60%, 50%, 40%

For more prowler-sled workouts, as well as ‘how’ to use a prowler-sled, click here.


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FRIDAY, MAY 12, 2017

Workout: Complete as many rounds as possible in 12 min of –

50’foot Handstand-Walk

7 Bar Muscle-Up

500m Row

Accessory: 3 Rounds of –

10 V-ups

10 Tuck-ups

10 Hollow-rocks

:10sec Hollow-hold

(rest as needed between rounds)


Squat Stance — There Is No ‘One Size Fits All’

We are all built a little differently. Sure we have legs and hips, however the orientation in how the two are adjoined will almost exclusively dictate ‘how’ we squat.

The hip joint is made up of two parts. The ball (the head of the femur) and the socket (the acetabulum of the pelvis). The shape and orientation of these two pieces can greatly dictate how you squat. For example, Jeff (on the left) has a socket that faces forward, a narrow squat will be much easier and comfortable. If Tom (on the right) has a socket that faces out to the side, he will do much better with a wider stance and may run into pinching pain if his squat is too narrow.

Ultimately the goal is to see which stance allows you to sink the lowest while keeping a relatively flat back and with minimal to know hip and/or knee pain.

Suffice to say,  you cannot ignore your own anatomy. Find out what works best for you vs. thinking that ‘one way’ is superior to another -your own bony anatomy will literally not allow it.

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Thursday, May 11, 2017

Workout: Overhead Squat: 1-1-1-1-1-1-1

Accessory: Accumulate 100 Banded Glute Bridges


Doing The Common, Uncommonly Well

In this day and age, people are always wanting to be able to do the next big thing. With social media at the helm, we are constantly seeing high caliber CrossFit Games’ athletes posting about some of the crazier things they are able to do. Whether it’s a PR lift, picking up a 10# plate with their butt cheeks, an upper-level gymnastics skill -or- insane metcon after metcon after metcon (after metcon… after metcon…), etc… your everyday viewer sees this and instantly wants it. They begin to think that’s exactly what they themselves need to be doing if they are to ever going to get to that level of fitness. But what you may not realize is what all of these high level athletes have in common — They do simple tasks uncommonly well. And no, they didn’t just become amazing overnight — It took years. They did it all by starting to crawl before they could walk or run.

Sometimes it takes an internal reality check, and a slice of humble pie for us to realize this. That being said, perhaps instead of running out and trying to PR everything and perform high-level gymnastics without any time spent fine-tuning your movement patterns, make sure you’re able to first master the basics. The inherent lack of skill development combined with the insistence on ‘doing what everyone else is doing…’ usually manifests itself as an email telling us how you “don’t understand how I possibly might have injured my shoulders/hips/ankles/neck/back/knees…” doing something you really shouldn’t have been doing in the first place.

A couple examples we see quite often:

1) Attempting to learn butterfly pull-ups before taking the necessary time to develop a strict pull-up, or even mastering 30-40 UNBROKEN kipping pull-ups first (e.g., the butterfly pull-up is a TREMENDOUSLY dynamic movement that demands an extraordinary amount of shoulder strength/stability that can often be developed in first learning how to ‘kip’).

2) Trying to PR an Olympic lift EVERY DAY vs. working on proper positioning and performing quality reps at a lower weight.

3) Trying to learn a ring muscle-up before you’ve been shown the proper progression(s) or having first made the time to even understand what a false-grip is -or- how it works to help your pulling efficiency.

So rather than letting yourself be influenced by social media or what your next door neighbor is doing, we humbly ask that you take a step back and work on mastering the basics of this sport before trying to qualify for The CrossFit Games. You’ll be amazed at how much more progress you’ll make in the end, and with less aches and pains.

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Wednesday, May 10, 2017

Workout: Seven rounds for time of:

3 Cleans (205, 145)
7 Deficit Handstand Push-Ups (guys on 45# plates, ladies on 25# plates)

Accessory: Accumulate 100 Banded Pull-Aparts


Blood, Sweat, and Heart

This photo was snapped Monday night after Penny’s AcuYoga class. Great photo, Penny. And GREAT class!

Want to try Yoga -AND- Acupuncture? We offer an ‘AcuYoga’ class every Monday from 730pm-900pm. Email info@crossfitbelltown to reserve your spot.

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Tuesday, May 9, 2017

Workout: For time:

Run 1200 meters
63 Kettlebell Swings (55, 35)
36 Pull-Ups
Run 800 meters
42 Kettlebell Swings (55, 35)
24 Pull-Ups
Run 400 meters
21 Kettlebell Swings (55, 35)
12 Pull-Ups

Time Cap: 40 Minutes

Screen Shot 2017-05-08 at 4.40.16 PM

Power Monkey is Coming to CrossFit Belltown

If you’re looking to improve both your gymnastics skills and your Olympic Lifts, the Power Monkey Combo Clinic is coming to CFBT August 26-27. Led by legendary coaches Dave Durante (gymnastics) and Mike Cerbus (Olympic Lifting), this clinic is loaded with knowledge, skills, and drills to improve positioning, technique, mobility, and understanding of both sports. But there are a limited number of spaces available — click here to register, but be sure to email info@crossfitbelltown to receive a discount code exclusively for CFBT athletes first!

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Monday, May 8, 2017

Workout: Deadlift: 1-10-1-20-1-30

Post total load (add up all six barbell loads) to comments.

Accessory: 4×20 Hollow Rocks (use weight if you can)


Fail Harder!

The harder thing to do and the right thing to do are often the same thing. The best athletes in the world hate a phrase that YOU, more than likely, have said at one time or another; a phrase that negatively affects your performance in the gym; a phrase that can even make the people around you, unhappy. We’re talking about the phrase “I can’t.”

Ghandi summed it up best in one sentence: “Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, and your values become your destiny.” What destiny are your thoughts leading you toward? Conversely, whenever you say “I can’t do this”, you are correct. That is exactly what is going to happen. Nothing!

Admittedly, CrossFit can be intimidating, but we have an incredible community that encourages everyone to keep trying; to be the absolute best version of themselves as possible. So if we’re ever asking you ‘to try’, it’s because we know you have more to give. And as long as you understand that it’s alright to be afraid to fail, you simply cannot afford to at least try.  Honestly, otherwise what’s the point… you’ll never get better, and you’ll only bring those down, around you. And for us, a community where easy will no longer suffice, ‘good enough’ will never be good enough.

Moral of the Story: Don’t ever be so proud as to be afraid of trying — Take a step outside of your comfort zone and fucking fail, harder!

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Saturday, May 6, 2017


Reminder of Revised Hours for Saturday, May 6

A friendly reminder that we will be hosting a CrossFit Level 1 Certificate Course at CrossFit Belltown this weekend and will consequently be canceling our regularly scheduled classes on Saturday morning. Instead, we will be hosting Open Gym hours, as well as Olympic Lifting with Coach Lincoln, from 6:30pm to 8:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics — but please be sure to register in advance. Saturday night classes have a tendency to be crowded and fill up quickly.

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