Workout: Power Clean: 1-1-1-1-1
Accessory: 100 Lying Banded Hamstrings Curls
Grab ‘N Go
Starting Monday of next week, CrossFit Belltown will be receiving a limited number of NorthWest Fit Meals available for purchase through our Front Desk. This will be the first of many freshly cooked meals we plan to have for purchase each week; arriving every Monday, and being sold on a first-come-first-serve basis.
So if you’re short on time, or simply need to grab a quick lunch or dinner on your way home or back to the office, NorthWest Fit Meals is the way to go (we also have a microwave onsite as an added convenience for heating meals). And as for all you ‘Macro’ counters, NorthWest Fit Meals has each meal’s complete macronutrient-count listed in the app ‘My Fitness Pal’ — it can be found by searching ‘nwfitmeals’.
NorthWest Fit Meals is a local food delivery company that goes beyond just meal prep and delivery! They make homemade delicious paleo food from scratch! They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves. Their food is NEVER frozen; so you can enjoy the freshest food possible. You can read more on their website here.
Next week’s menu items include:
Paleo Chicken Salad
Chili Lime Pulled Pork
Lemon Herb Chicken
Turkey zucchini poppers w/ paleo ranch
*All meals with the exception of the Paleo Chicken Salad come with sweet potatoes and greens. This week’s will cost between $10.99 and $11.99, depending on the meal purchased.
Workout: Three rounds for time of:
25 Wall Balls (20, 14)
”Fran.” Just hearing the name is enough to make many CrossFit athletes panic — we put it on the blog and we can bet a few of you are going to spend the rest of your day before the WOD feeling like you might lose your lunch at any given moment. But chances are, after a while, you’ll start to break the workout down in your head, trying to decide how to somehow make it less painful — “How often can I break up the thrusters… I only have to do this in less than 12 minutes…” etc. Then, the nausea subsides. No more panic. Fran isn’t so scary.
Because you’ve just figured out how to reduce the intensity of the workout. Intensity is painful — it’s natural for us, as humans, to dislike and try to avoid pain at all costs. However, Intensity is what yields results. Pain creates adaptation. Consequently, reducing intensity, even slightly, can start to become a (bad) habit. A little bit of slacking becomes a lot, which is equivalent to treating a CrossFit workout like a 20-minute roll through the sports section while plodding along on the elliptical machine.
So how should you treat this affliction? The answer is easier said than done — Get out of your CrossFit Comfort zone! As CrossFitters, we know the value of suffering. We know that our pain will be rewarded with an increase in work capacity. But anything — even a 5-minute Fran — can become a habit, and, occasionally, we need that bloody-lung feeling to remind ourselves what real intensity feels like.
“Remember: Objects in motion tend to stay in motion, while objects at rest tend to head to the chalk bucket.”
Read more here, as Mike Warkentin (managing editor of the CrossFit Journal) details ways in which you can overcome Elliptical Syndrome.
Workout: Push Press: 5-3-3-1-1-1
Accessory: 4×20 Dumbbell Tate Press
100 Banded Press Downs
Onward & Upward
Sometimes the most uncomfortable part of training at high intensity is not training at high intensity all of the time.
A professional pitcher who can throw a baseball 95mph, only does so once or twice per week because he respects and understands the physiological demands that throwing with maximum intensity has on his musculoskeletal system.
We all need to make sure that throughout our training, we respect the price we pay for training at high intensity too often. Remember, “constantly varied” needs to include the intensity with which we work as well.
Challenge: Each month, set a goal to gain a single new skill that you have never tried before or practice only rarely, in place of any extra ‘workouts’ you may be trying to squeeze into your training. You don’t need to develop proficiency here, just a minimum competency.
So if you think you’re working hard now, wait until you try this and watch what happens to your performance elsewhere — it will likely take you to greater heights. Just ask Nicolette…
Workout: Five rounds for time of:
5 Squat Clean Thrusters (135, 95)
10 Chest-to-Bar Pull-Ups
Accessory: 3×10 Dumbbell Reverse Lunges (each leg)
Success Is The Only Option
Congratulations to everyone who competed at the Trident Championships on Saturday. All the women (Kelly A., Gretchen and Daisy) hit meet-PR’s. On the Mens side, Koushik D. came in hot and was very close to landing a 3kg PR in the Clean & Jerk. Rodrigo (shown above) hit a lifetime PR of 91kg (200lbs) in the Clean & Jerk. Duncan ended the day with an amazing 35kg PR meet-total; his 113kg Snatch (228.6lbs) and 140kg Clean & Jerk (308lbs) was enough to secure a 4th place finish alongside a field of 25 other very accomplished lifters.
(Photo credit: Lincoln Brigham)
Workout: Complete as many rounds as possible in 12 minutes of:
12 Back squats (135, 95)
Accessory: 100 Banded Glute Bridges
The Fastest Way To Become Exceptional Is To Recognize Where You Are Not
Working on what you already consider a strength is a sure way to remain deficient in everything else. Not recognizing that you have things to improve upon is a sign you won’t (improve).
Jason E., shown above, patiently navigating his way through the very last rope climb of the very last rep of a daunting 298 rep workout.
Workout: For time:
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, (72, 55)
20 Dumbbell hang squat cleans, (35, 20)
25 Hip extensions
30 Wall ball shots, (20, 14)
3 Rope climb ascents
Time Cap: 25 Minutes
How Did Dumbbells Get Their Name?
“Dumbbells” as a word originated in Tudor England in the early 1860’s — athletes used hand-held church bells to develop the upper body and arms. These bells ranged in weight from a few ounces to many pounds. The bells were swung in variety of ways. This would have made a great deal of noise, so the athletes would take out the bell-clappers so they could practice quietly; hence the name “dumb”, as in “no sound”, and “bell” — dumbbell.
When strongmen later came into vogue, they started to make their own equipment; they kept the name, even though the shape changed. Kettle(bells) were also available in various sizes. When the athletes and manufacturers of today started making purpose-built equipment, they also kept the name.
Workout: Three rounds of 9-6-3 reps for time of:
Thrusters (165, 115)
Accessory: 3×20 Dumbbell Rollbacks
CrossFit Belltown To Compete At Trident Championships
Come out and support our athletes this Saturday June 11th at Trident Athletics in Tacoma (5206 South Tacoma Way).
Our athletes will be competing at the following times:
Kelly A. 10am
Daisy May 10am
(Photo Credit: Lincoln Brigham)
Workout: Every minute on the minute for 15 minutes:
You Don’t Know Squat
CrossFit athletes sometimes look to squat programs to increase strength—but are these athletes effectively targeting weaknesses or merely feeding the ego and sacrificing general physical preparedness?
In CrossFit, the goal is general physical preparedness. This means we’re not aiming for a 4-minute mile or an 800-lb back squat, but rather the best of both worlds: a 5-minute mile and a 500-lb back squat. And yes, while only some of us will achieve any of these numbers, the concept is the same, and the latter combination— representative of truly elite overall fitness—is more attainable than many of us could have ever imagined. That said, Specialization has a price, and improved performance overall is best achieved by paying attention to all areas of fitness… not just ‘strength’.
Although squat cycles don’t make sense for most average CrossFit athletes who embrace a much broader approach to overall fitness, there is a difference between biasing the nature of our programming and targeting ones weaknesses. A bias is when an athlete focuses on one aspect of fitness at the expense of general physical preparedness (GPP). Targeting allows an athlete to focus on a weakness until it isn’t an issue anymore and he or she can target another weakness. With a bias, the focus will continue regardless of improvements. Now there’s not necessarily anything wrong with biasing your Fitness,” however the problem occurs when athletes start to confuse biasing with being superior to GPP. Specializing, or having a bias in your training, will inevitably impact your overall fitness. A squat program, which by its very nature demands a focus on strength, will have a negative impact on other areas of ones’ fitness.
Conversely, ‘Targeting’ is focusing on weaknesses within the constantly varied framework of CrossFit. For example, if your weakness is strength, you might choose to load up the barbell during a conditioning workout. If running is a weakness, you might go to the track once a week. However, good programming, with a mix of heavy days, gymnastics and conditioning, can eliminate the need for targeting in most athletes… as evidenced by the numerous PR’s we list on the board after each of our workouts. That said, anyone embarking on a squat program should be aware of the tradeoff.
Read more here.
Three rounds for time of:
21 Kettlebell Swings (55, 35)
Accessory: 100 Banded Pull-Aparts
CrossFit Belltown welcomed Ryan to his first CrossFit class this past Friday morning.
Having recently tested out of CrossFit Basic, Ryan PR’d his 1RM deadlift by 75lbs during last Friday’s deadlift session… and went on to lift 300lbs for not one, but TWO unbroken reps! His secret: Six weeks of not lifting heavy, but rather only working with a dowel to relearn what it means to move an external load safely through space. Ryan later confessed that years of being coached via ‘YouTube’ hadn’t entirely done him any favors.
Keep an eye out for Ryan. He’ll be posting some serious numbers, very soon.
Workout: Front Squat: 3-3-3-3-3
Accessory: 3×12 Bulgarian Split Squats (12 each leg)
CrossFit Belltown lifters spent Saturday morning in Woodinville, preparing for the second annual Trident Championships this upcoming Saturday June 10th at Trident Athletics. More details to follow.