Category Archives: Workout of the Day


Workout: Test a Benchmark -or- Make Up a Missed Workout

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM lifts or Runs/Rows


Spring RowDown – Indoor Rowing Competition April 23rd 2017
Curious how your Erging stacks up against the competition? Well now’s your chance to find out!
Find a partner to form a mixed pair team (1 male / 1 female) and sign up for the Spring RowDown at the world famous Pocock Rowing Club on Portage Bay, South Lake Union (3320 Fuhrman Ave E.)
Competition starts at 10:00am. Cost is $120 per team ($100 early-bird rate if registered before April 10th). 
Register at
The RowDown will consist of three different events. The scores from the first two events will be combined to set the seeding for the third and final event which will determine the overall winner. The first two events will both be weighted equally with Event 2 scores being used as tie breaker. 
Each event tests different aspects of the team. The first event is the combination of two separate individual efforts. The second event will test the teamwork and coordination of both teammates taking turns on the same erg. The third event has both teammates working at the same time, each on their own erg.
All races will have real time progress displayed on the big screen so everyone will be able to see each team’s progress while the race is going on.
Event 1: Go for the Bronze
In this event, each teammate will row three one minute intervals with two minutes rest between each interval. Like so: Row for one minute, Rest for two minutes, Row for one minute, Rest for two minutes, Row for one minute. Women will row first, then men. The distance in meters for each one minute interval will be recorded separately.
A competitor’s score is the worst of the three intervals. In other words, if someone rowed 298m, 287m, and 211m, their score for this event would be the lowest number (211) despite having much better scores. Pacing will play an important role in scoring well. The team score is the total of each teammate’s individual scores.
Event 2: Tag Team 2k
In this event, both teammates will take turns rowing 250m on the same erg, like so: Teammate 1 rows 250m, Teammate 2 rows 250m, Teammate 1 rows 250m, Teammate 2 rows 250m, Teammate 1 rows 250m, Teammate 2 rows 250m, Teammate 1 rows 250m, Teammate 2 rows 250m.
It’s up to each team to decide if they want to alternate male first then female or female first then male. Either one is permitted but both teammates must still switch every 250m regardless of which teammate starts. The team score is the time it takes to complete 2000m. This will test the team’s ability to work together to save time during transitions.
Event 3: Head to head races
All of the work from the first two events will come together in the final event for all the marbles. Each team will be seeded based on their previous scores and will be matched up against another team in bracket format. However, unlike March Madness, this is not a single elimination format. Each team will continue to be matched up against another team until all ties are broken.
Both teammates will be rowing on two different ergs at the same time but will move the same virtual “boat” on screen whose speed will be based on the team’s combined efforts. To clarify, if both teammates were equally fast, they would both row the equivalent of 500m on each of their ergs. On the oher hand, if one teammate did nothing during the race then the other teammate would need to row the equivalent of 1000m for the team’s boat to go 500m. The software will take care of figuring out how fast a team’s boat should be moving based on the efforts of both teammates.  Each head to head race will be 500m.
The final placement in this event will be a team’s placement in the overall competition regardless of how well the team did in the first two events. Win Event 3, and you’ll win the overall competition. That said, the higher a team’s seeding in Event 3, the easier it is going to be to place first.
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Saturday, April 1, 2017

Workout: Four rounds for time of:

20 Barbell Overhead Walking Lunge Steps (75, 55)
15 Pull-Ups

Accessory: Spend 20 minutes working towards one of your 2017 goals


Taking The Thought Out Of Training — Preparing For The 2017 Trident Championships

Whether you are new to weightlifting or a long-time enthusiast, join CrossFit Belltown June 24th for the Trident Championships in Tacoma Washington! Led by resident Weightlifting coach Lincoln Brigham, there is no prerequisite to qualify yourself in order to lift at this meet. In fact, Lincoln has even gone so far as to put together a training protocol / outline for how to perform your best on meet-day. The only caveat to receiving this closely guarded training outline is to first email us at — you’ll then be granted access to it. However we cannot stress enough — you will ONLY be granted access to Lincoln’s special programming once you have registered for the Meet -AND- emailed us at to confirm that you wish to receive said special programming.

Click here now to register for The 2017 Trident Championships.

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Friday, March 31, 2017

Workout: “Pukie Brewster”

For time:
150 Burpees

Accessory: Accumulate 3 minutes in a superman hold on the GHD



(Better Baby Food)

For most of us, food is pretty much all-consuming — what we’re eating, how much, and when. Being this pre-occupied with food is already pretty exhausting, but then when you pile on the added stress of work or school or family, or all three… Sometimes the last thing we want to think about is food, especially what, when, and how much. So, to add to our lineup of good-food-on-the-go, we’ve started carrying SMASHPACK. For those of you who loved Fuel For Fire, SMASHPACK is real fruit and whey protein in a pouch (baby food), but a more nutrient-dense and macro-balanced with 14g of protein, 18g of carbohydrates, and 5g of fat per pouch, and no soy, gluten, or artificial ingredients (better baby food). And they taste pretty damn good, too.

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Thursday, March 30, 2017

Workout: Back Squat: 3-3-3-3-3 (5-second pause at bottom of first rep)


When In Doubt, Put It Back Where You Found It

Lately we’ve been finding a lot of misplaced equipment around the gym — women’s barbells put away with men’s barbells, men’s barbells put away with women’s barbells, bumper plates with no center ring put away on the wall, rowers stacked on top of each other, or equipment simply left out and forgotten. Now granted, we can attribute a certain amount of this to the CrossFit Open — we’ve all been a tad preoccupied with just surviving the past five weeks. And for that, we completely understand.

But, we want CFBT to feel like your second home, so we ask that you please treat it with the same respect you would your own home and tidy up after yourself post-workout. Our primary role is to help you to be a better version of yourself, athletically speaking. It’s very difficult for us to do so when we are spending most of our time cleaning up after you moreover setting aside the necessary time to make you more well-rounded and harder to kill. That said, if you are ever in doubt regarding a piece of equipment’s proper home, please ask a coach or fellow athlete rather than simply leaving it out for someone to trip on and/or guessing where it goes and potentially creating extra work for someone else later. 90% of the time, just putting your equipment back where you found it is a pretty safe bet (after you’ve wiped it clean…).

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Wednesday, March 29, 2017

Workout: For time:

80 squats
70 push-ups
60 pistols
50-calorie row
40 single-arm overhead squats, (35, 20) 20 reps per arm
30 handstand push-ups
20 dumbbell thrusters, (35, 20)
10 muscle-ups

Time Cap: 35 minutes


The ‘Spirit of The CrossFit Open’ Award Goes To…

This year, we started what we hope to be a longstanding tradition of acknowledging a CrossFit Belltown athlete that demonstrates extraordinary character in a field of already extraordinary human beings… who inspires and motivates us to live life, even in the face of the most extreme challenges, including but not limited to sinus infections that all but take away one’s ability to breathe; a person that exudes grace, kindness and resilience in overcoming nearly impossible feats of human strength and endurance.

This year, we nominate Patricia ‘Pat’ Deasy as the absolute embodiment of grace under fire, and for possessing a spirit that will never give up, no matter how daunting the task.

Side Note: Pat was also recently recognized by Progenex USA as one of a select few MVP’s hand-picked for this year’s CrossFit Open!!!

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Tuesday, March 28, 2017

Workout: DT”

5 rounds for time of:

12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerks (155, 105)



Well, we did it. The 2017 CrossFit Open has come and gone, and we all survived. Maybe we even made it out with a few PR’s under our belt. But now it’s time to rest and recover so we can get back to training. That means lots of sleep and lots of good food. While we can only do so much to help you sleep better, NW FitMeals just dropped off our weekly order of fresh food, made from scratch with high quality, organic, paleo ingredients that are already weighed and measured for those of you counting your macros.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Pulled Pork $11.99
Paleo Salsa Verde Chicken $11.99
Paleo Chicken Cilantro Burger $11.99
Paleo Italian Meatballs & Marinara $11.99
Paleo Southwest Chicken Meatballs $11.99

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Monday, March 27, 2017

Workout: Sumo Deadlift: 3-3-3-3-3

Accessory: 3×20 Dimmel Sumo Deadlifts at 30% of heaviest sumo deadlift

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“Well… What Now?”

As the CrossFit Open draws to a close, and while some of us may be excited to get our Friday nights back, others may be left with a feeling of “well…what now?”

Every year the CrossFit Open brings highs and lows, shedding light to our true CrossFit strengths and weaknesses. Dumbbell lunges may have exposed a weakness in your unilateral lower body strength; whereas insisting on whipping yourself with a jump-rope for 40 minutes is a painful indication that the CrossFit Open is not the time nor the place to practice a new skill that already needed developing long ago. Either way, most of us will come out of the CrossFit Open with goals to conquer for next year’s Open. So that is where the answer to the “now what…” comes into play.

How many times have you set out to reach a new athletic goal, received help from a coach, but three weeks later, you throw it all away because you found something “that looks more fun…” or you’ve convinced yourself that you just don’t have the time (a year is ALL THE TIME you will ever need to develop a new skill).

Well, guess what? Excuses are like belly- buttons; we don’t need belly-buttons after we are born. So you either do it or you don’t. If a coach is going to invest time in helping you devise a game-plan to reach your goals, but after fifteen days you quit, then you just wasted your coach’s time and your time.

Before you plan to conquer 20 CrossFit goals all at once and find yourself overwhelmed, discouraged and ultimately unsatisfied with CrossFit, ask yourself why you started CrossFit in the first place. Did you start CrossFit to become the healthiest version of your current self -or- did you start CrossFit to finish in a specific place on the leaderboard? If you answered yes to the first part of that statement, then trust the process of showing up on the days that you don’t want to, choosing the workout that makes you work on your weaknesses -and- sticking to a plan that your coach gave you to help you reach your goals!

However, if you answered yes to the latter part of that question, then you need to make sure your life is centered around nutrition, training (multiple hours a day with people who are better at CrossFit than you), mobility work (not just a simple warm-up and cool down), as well as strategic recovery in the form of adequate sleep, proper supplements/meal timing and various other aids that are available for recovery. If you can commit to each of those things, then you are on your way to competition training for competitive exercising.

So what’s the take-away, here? Well for starters, make sure you are having fun. CrossFit is a recreational activity that you CHOOSE to do. When the joy of CrossFit wears off, take a step back and figure out why it might have faded and find a way to recapture that joy. Here’s a quote from longtime CrossFitter, Pat Sherwood — “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Work out.”

And THAT is what it’s all about!

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Saturday, March 25, 2017

Workout: For time:

25 walking lunges
20 pull-ups
50 box jumps, (20)
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, (55,35)
30 sit-ups
20 Dumbbell hang squat cleans, (35,20)
25 Hip Extensions
30 wall-ball shots, (20,14)
3 rope climbs, 15-ft. rope


✌? And That’s A Wrap ✌?️

Specialty cake, compliments of Masters athlete Tom Graff.

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Friday, March 24, 2017

Workout: CrossFit Open Workout 17.5

10 rounds for time of:

9 Thrusters (95, 65)

35 Double-Unders

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For the sake of all participating athletes, we will be capping this workout at 20 MINUTES. If you plan to perform the workout RX, you must be able to do in 20 minutes or less. Otherwise, we will ask you to either perform the workout scaled, or make arrangements to perform the workout on either Saturday morning or Monday.

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Thursday, March 23, 2017

Workout: Shoulder Press: 1-1-1-1-1

Accessory: 100 Banded Tricep Press Downs


The 2017 ‘Spirit Of The Open’ Award Goes To…

This year, we start a new tradition that will acknowledge and honor one of our stand-out CrossFit Open athletes for what he or she accomplishes and how he or she accomplishes it.

In searching for this year’s recipient, we ask questions such as: Who exhibits extraordinary character in a field of already extraordinary human beings? Who inspires and motivates us to live life, even in the face of the most extreme challenges, with a little more grace, a little more kindness, a little more resilience?

This year’s winner will be announced very soon. Stay tuned…

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