Category Archives: Workout of the Day

Saturday, June 20, 2015


Run 800 meters
Rest 2 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters

track wod (1)Track Workout

CrossFit Belltown will be hosting only one class today. That class will take place at 9:30am at the Queen Anne Bowl PlayField, NOT CrossFit Belltown. All athletes, including BootCamp and CrossFit Basics, are welcome to attend.

Playfield address: 2806 3rd Avenue West

(CFBT will be closed today, as we are hosting a CrossFit L2 Seminar)

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Friday, June 19, 2015

Workout: For time:
Row 2,000 meters
50 Wall-ball shots (20,14)
Row 1,000 meters
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots

image1 (47)Be The Hero Of Your Own Life Story

What do 100 wall balls and a 2000 meter row both have in common with one another? Neither is on anyone’s “Favorites” list; both are filled with grinding pain that demands to be felt.

Every test in our lives makes us bitter or better, every challenge comes to make us or break us. The choice is ours whether we become VICTIM or VICTOR.

This is what VICTORY looks like –Wednesday’s Bootcamp; all smiles and true grit.

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Thursday, June 18, 2015

Workout: 3 rounds for time of:
7 Bar Muscle-ups
7 Squat Clean and Jerks (205,135)

Time Cap: 15 minutes

image1 (2)Trident Championships Saturday June 20th

Please join us this Saturday at Trident Athletics CrossFit (5206 South Tacoma Way) as we show our support for Oly Coach Lincoln Brigham, as he leads the way for CFBT athletes Kellen A, Kendra H, Derek F, Andrea P, Rodrigo L,  Scott M and Nadia S  ~in a much anticipated local olympic lifting competition.

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Wednesday, June 17, 2015

Workout: 4 rounds for time of:
45-second L-sit hold
30 Deadlifts (135, 95)
15 Handstand push-ups

The Deadlift

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Tuesday, June 16, 2015

Workout: Every minute on the minute for 20 minutes alternate between:
Odd: 3 Front Squats
Even: 5 Burpees

image1 (45)Recover Today! Crush It Tomorrow!

Starting next week, CrossFit Belltown will begin carrying ‘Kill Cliff

Kill Cliff is a pretty darn wholesome recovery drink that provides athletes with all the essentials needed to recover after an intense workout or a long day so you can rinse and repeat.

Benefits include:
• micronutrients for replenishment
• hydration & electrolytes
• essential vitamins & enzymes
• no sugar & only 15 calories
• no artificial colors & no artificial flavors
• gluten-free

Flavors will include:
• Berry Legit (blackberry lemonade)
• Free Fall Camo (lemon lime)
• Tasty (blood orange)
• Double Awesomeness (pomegranate punch)

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Monday, June 15, 2015

Workout: Split Jerk 1-1-1-1-1-1-1 reps

Accessory: 3×12 Dumbbell Step-ups to 20″ Box

image1 (44)Rock n Roll

A huge congrats to Madison, Derek, Katie and Dan for completing the Seattle Rock n Roll half-marathon this past Saturday morning.

photo credit: Derek Fons

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Saturday, June 13, 2015

Workout: Every 60 seconds:
Deadlift 2-2-2-2-2-2-2-2-2-2 reps

Accessory: 3×10 GHD Sit-ups

FullSizeRender (19)Is That All?

This photo comes from my good friend and fellow CFHQ Flowmaster, Cherie Chan.  Cherie has been around the CrossFit community for years and formerly was the owner of CrossFit Verve in Denver, CO.

This is a common question that is frequently asked during a classic heavy day.  These are days when the workout consists of one movement with the goal being to go heavy.  No conditioning; no multi-parts to the workout -One workout requiring 100% effort.

Often times we are asked “Is that All?” or “What about conditioning?”.  Most people looking at the workout-of-the-day on the blog will wonder, “what will we do for the rest of the hour?”.

A well run Heavy Day should take the full hour and often times longer.  The first part of the class consists of a general warm-up.  The warm-up should not be too taxing, as the goal is to raise your core temperature and take your body through a full range of motion about the joints.

Following the general warm-up comes the specific warm-up. This is when we review the mechanics and refine movement patterns with a dowel or very light barbell.  If you are fighting for good positioning, you should already be a little bit tired at this point in the class.

The next step requires warming up with the barbell using light loads, until you find your working-weight. Your working-weight for a heavy day should be at least 80% or higher of your 1RM on the given lift.  Each heavy set should require full focus and effort, resting no less than 2 min between sets.

Following the heavy workout is a cool down. This can either be approached as Accessory work, stretching or even hopping on the rower or bike, but keeping intensity very low.

Notice in the photo, Cherie’s entire session took 70min and this is without a cool down. She only rested 2 min between sets.

With a properly run heavy day, there will be no time to do a conditioning workout afterwards.

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Friday, June 12, 2015

Workout: Complete as many rounds as possible in 10 minutes of:
10 Burpees
20 Wall Balls (20,14)

Accessory: Skill and drill

image1 (43)Moving Well Allows For Greater Intensity

High-level success comes from doing all the simple things that everyone knows they should do, but no one actually does. Nicole C., shown above during Test A Benchmark Day, being asked to perform 30 clean & jerks for time at a max load that would allow her to move fast while still being able to hold good form. And even though the workout called for a ‘heavier’ load, Nicole chose a more ‘manageable’ load that allowed her to focus on proper form. This in turn allowed  Nicole to operate at a much higher intensity. She finished the workout in under four minutes.

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Thursday, June 11, 2015

Workout: For time:
50 Box Jumps (24,20)
25 Handstand Push-ups
40 Box Jumps
20 Handstand Push-ups
30 Box Jumps
15 Handstand Push-ups
20 Box Jumps
10 Handstand Push-ups
10 Box Jumps
5 Handstand Push-ups

Accessory: 3×15 Hip Extensions

image1 (42)The Journey Of A Lifetime

Champions are built brick by painful brick and that can take a lifetime. Sometimes it can happen without anyone even bothering to notice. Take heart. The mountains you climb can’t always be seen by the audience… Still, you must not stop climbing. For whatever actions we take, or do not take, the mountain remains.

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Wednesday, June 10, 2015

Workout: For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time Cap: 25 minutes

image5Haderlie Farms Hand Salve

CrossFit Belltown’s very own Kendra Haderlie and her family farm in Wyomimg have developed their very own home grown herbal remedy for healing and soothing ripped and mangled hands  -Is now available for purchase. See gym front desk for details.

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