Category Archives: Workout of the Day

Friday, June 3, 2016

Workout: Deadlift: 2-2-2-2-2

Accessory: 3×15 Weighted Glute Bridges


Getting Your Head Right

While a deadlift or front squat doesn’t have the technical elements of a snatch or clean & jerk, heavy sets of any lift can certainly demand as much, if not more  focus and mental preparation.

Visualize your lift being successful and powerful. Quit talking with the people around you for at least a few moments before you get set up for your lift. Don’t watch anyone else lifting. Get chalk. Slap your quads, your glutes and your lower back a few times. Be confident and forceful when you address the bar. Get a big breath, set your trunk solidly, plant yourself squarely and securely in front of the bar, and grip the bar with the strength of a thousand lions.

And PR your lift!

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Thursday, June 2, 2016

Workout: Four rounds for time of:

Run 400m

Row 500m

Accessory: Accumulate 50 Abmat Sit-Ups



Hats off to all those who attended our last park workout of the Spring season.

Don’t forget, our first track workout of the Summer season will be 9:30am this Saturday at Queen Anne Bowl Play Field (classes are cancelled in observance of a CrossFit Level-2 seminar).

Thursday 12:00pm class will be un-coached.

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Wednesday, June 1, 2016

Workout: Test a Benchmark -or- make up a missed workout

Benchmark Options:







Filthy Fifty











Nasty Girls

1RM lifts or Runs/Rows


Becoming A Student In Your Own Sport

Congratulations to Meghan M for attending the CrossFit Level-1 this past weekend at CrossFit Belltown.

The Level-1 course provides introductory education on the fundamental principles and movements found in the CrossFit methodology.

Wednesday 12:00pm class will be un-coached


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Tuesday, May 31, 2016

Workout: Push Jerk: 1-1-1-1-1-1-1

Accessory: 3×25 side-lying thumb-down rear fly


Never Forget

Our debt to the heroic men and valiant women in service of our country can never be repaid. They have earned our undying gratitude. We will never forget their sacrifices; we humble few.

Murph, we will forever honor you.

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Monday, May 30, 2016

Workout: “Murph”

For time:

1 mile run

100 Pull-Ups

200 Push-Ups

300 Squats

1 mile run



Memorial Day “Murph”

9:30am class and Open Gym only

(All other classes will be cancelled in observance of Memorial Day)

All across the United States, gym-goers will spend their Memorial Day completing a workout many would deem impossible. The CrossFit ‘Hero workout’ known as “Murph” serves to memorialize Navy SEAL Lt. Michael P. Murphy, killed in Afghanistan June 28th, 2005. The workout, originally named “Body Armor” by Lt. Murphy, was among the SEAL’s favorite workouts and involves 100 pull-ups, 200 push-ups, and 300 air squats sandwiched between a pair of one-mile runs. To complete the workout as Murph would have done, you are asked to wear body-armor or a 20# weight vest (source:

NOTE: We will be aggressively scaling this workout for some of you; primarily first-timers and those of you relatively new to CrossFit (we are doing this for you own health and safety). We will also be instituting a time-cap of 45 minutes. Additionally, for those of you we deem safe to tackle this workout as prescribed, you must also be prepared for a wee bit of soreness post-workout that could invariably last upwards of seven to ten days — hitting “Murph” with the fury of a thousand suns can easily set back your training for a few days. That said, regardless of the work that you do (either ‘scaled’ or ‘as prescribed’), we strongly encourage you to steer clear of alcohol pre- AND post-workout for a minimum of 48hours, so as to allow your kidneys ample time to process any excessive cellular debris caused by the overabundance of muscular breakdown that will most assuredly take place as a result of this workout. By not heeding this advice, you run the very real risk of potential kidney failure (warning signs: brown urine, nausea, vomiting, muscle weakness, excessively swollen joints and/or inability to extend arms are all warning signs of Rhabdomyolysis — If you develop these symptoms 24-48 hours post-workout, seek medical assistance immediately).

Completing “Murph” requires both respect and dedication. The workout while tough, requires only a small shred of the sacrifice in comparison to that which Lt. Murphy showed through his legendary life and death. We ask that you approach this workout prepared so that you can best honor the man for whom this workout is named. That said, simply stepping up to the challenge shows courage, and is a way to test how much you are willing to sacrifice and suffer for a workout.

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Saturday, May 28, 2016


Park WOD

CrossFit Belltown will be hosting class outside today at Olympic Sculpture Park. This will likely be our last park workout of the season. We have every expectation of making this a workout to remember, so go online and register for class ASAP while there’s still room!

Today’s park workout will take place at 9:30am. All other classes are being cancelled; no class will be held at the gym today in observance of a CrossFit Level One Seminar. 

Olympic Sculpture Park entrance is located at the intersecion of Western Avenue and Broad Street. 

All athletes (including CrossFit Basics) are welcome to attend. 

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Friday, May 27, 2016

Workout: Complete as many rounds as possible in 20 minutes of:

5 Thrusters (95, 65)

7 Hang Power Cleans (95, 65)

10 Sumo Deadlift High-Pulls (95, 65)


How Hard Are You Really Working?

Effort — This is something that you have to learn to gauge for yourself, and it’s our job as coaches to tease out every bit of performance you might have… Every workout — assuming the volume is appropriately tailored to each of our physical and psychological tolerances.

A decent litmus test may be: Do you feel like you could do another round with a similar intensity to the last round?

This is something a lot of beginners (and advanced folks) struggle with — Intensity. A general rule of thumb for resting between reps during a workout while still maximizing intensity is to step back, take three big breaths, and step back up to the plate… Or barbell, etc.  If you’re unable to do so, you probably need to scale something, especially if it’s at the beginning of a workout. Also, if the weight is so much that you have to constantly stop to rest, seriously consider scaling back because metabolic conditioning loses much of its efficacy if done piecewise with frequent breaks. There is a zone where you can play around with weights/scaling a bit and still maintain intensity (‘easier’ workouts will just let you go faster — harder workouts will go a little slower.)

Photo above: Pete C., crushed ‘Helton’ in 36:49. Even though 45# dumbbells were a bit on the heavier side for him, Pete knew he’d be able to operate continuously on the burpees. Also, Pete is lightning fast on his feet. The combination of being steady and fast meant that he’d need to challenge himself on the Dumbbells. Challenge accepted!

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Thursday, May 26, 2016

Workout: Overhead Squat: 3-3-3-3-3 reps

Accessory: 100 Banded Pull-Throughs

Then —

100 Banded Good Mornings


The Calm AFTER The Storm

A most gracious and heartfelt salute to all those who braved Wednesday’s Hero workout — ‘Helton’. It’s not often that our mental strength is put to the ultimate test, when our bodies have all but shut down. We should be so thankful that we have the privilege to do today what others won’t, so we can do tomorrow what others can’t. In so doing, we pay tribute to all those who have paid the ultimate sacrifice.

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Wednesday, May 25, 2016

Workout: “Helton”

Three rounds for time of:

800m Run

30 Dumbbell Squat Cleans (45, 30)

30 Burpees

image1 (5)

Become A Student In Your Own Sport

~ The Glassman Chipper ~

When a pegboard showed up in Event-12 of the 2015 Reebok CrossFit Games, a lot of people were shocked (and oddly offended). That’s a weird reaction by any follower of a sport in which competitors sign up to face the “unknown and unknowable,” but it’s even weirder when you consider CrossFit’s Founder and CEO wrote about pegboards back in 2002.

In the second issue of the CrossFit Journal, Greg Glassman listed and sourced all the equipment a person would need to turn a garage into a “world-class strength and conditioning facility.” The article, “The Garage Gym,” has been sitting in the CrossFit archives since September 2002, and it’s the third-most-popular of the nearly 4,000 pieces of content. Only the “Level 1 Training Guide” and “What Is Fitness?” outrank it.

And what of the recent announcement regarding the strict muscle-ups at regionals? Glassman didn’t mention kipping once in his “The Muscle-Up” article in 2002. He was clearly detailing the strict movement. All this is to say the CrossFit Journal archives are rich with knowledge, but a lot of people are missing out on it.

From a historical perspective, Glassman’s early articles signaled a new era of fitness, just the way the first Nautilus machines changed the fitness industry in the early ’70s, though many would rightfully contend those machines were a step in the wrong direction.  Glassman wrote about topics all but banished by traditional fitness publications. By shedding new light on the disciplines of gymnastics, kettlebell-work, powerlifting, olympic lifting and more—all combined in a constantly varied format—Glassman bent the fitness industry away from selectorized machines and aerobics one Journal article at a time. Beyond that, Glassman’s articles have stood up to scrutiny over the years: They contain the first true definition of fitness, they explain exactly why and how the CrossFit program works, and they detail everything you need to know in order to become very fit. Taken together, they’re like finding the formula for gunpowder.

So, without further ad0, your next workout is a chipper for time… solely bent on challenging your mind. Glassman did, after all, say “The greatest adaptation to CrossFit takes place between the ears.” Below is a collection of Glassman’s earliest CrossFit Journal writings from April 2002 to March 2004—38 articles published over two years. Your challenge is to read or reread them all in order.

Attention spans are short, and it’s far easier to get click-baited into a rabbit hole of top 10’s and celebrity gossip, with ample distractions provided by text messages, facebook notifications and snapchats. Some will definitely ask “why bother…” before hitting Instagram to double-tap hearts onto an ocean of slow-motion snatch videos.

“Foundations,” published April 2002.

“The Garage Gym,” published September 2002.

“What Is Fitness?” published October 2002.

“Strategies for a 7 Minute 2K on the Concept II Rower,” published November 2002.

“The Muscle-Up,” published November 2002.

“Glycemic Index,” published November 2002.

“Squat Clinic,” published December 2002.

“Ergometer Scores and Hall of Fame Workouts,” published December 2002.

“Fast Food,” published December 2002.

“A Postural Error—A Costly Biomechanical Fault: Muted Hip Function (MHF),” published January 2003.

“The Overhead Lifts,” published January 2003.

“Interview: Coach Greg Glassman,” published January 2003.

“The Odd Lifts,” published January 2003.

“Hooverball,” published February 2003.

“Theoretical Template for CrossFit’s Programming,” published February 2003.

“Seniors and Kids,” published February 2003.

“The Push-Up,” published March 2003.

“Police Training,” published March 2003.

“A Better Warm-Up,” published April 2003.

“How Fit Are You?” published April 2003.

“The Pull-Up,” published April 2003.

“Two Training Aids,” published May 2003.

“Three Important Ab Exercises,” published May 2003.

“Beginners’ Workout,” published May 2003.

“Metabolic Conditioning Glossary,” published June 2003.

“Interval Generator,” published June 2003.

“Metabolic Conditioning,” published June 2003.

“The Clean,” published July 2003.

“Anatomy and Physiology for Jocks,” published August 2003.

“The Deadlift,” published August 2003.

“Functionality and Wall Ball,” published August 2003.

“Benchmark Workouts,” published September 2003.

“Really Cool Homemade Parallettes,” published September 2003.

“Team Workouts,” published October 2003.

“Nutrition: Avoiding Metabolic Derangement,” published November 2003.

“Handstands,” published January 2004.

“Macroclimbing,” published February 2004.

“What Is CrossFit?” published March 2004.

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Tuesday, May 24, 2016

Workout: “Isabel”

30 Power Snatches For Time (135, 95)

Accessory: Accumulate 3 minute GHD Superman Hold


Adult P.E.

Who needs barbells when you have the great outdoors!

Don’t forget, this Saturday will likely be our last park workout, as we will soon transition to our summer season ‘track’ workouts on Saturday mornings (when the gym is closed).  Stay tuned for upcoming dates.

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