Category Archives: Workout of the Day

Thursday, January 14, 2016

Workout: Hang Power Snatch: 3-3-3-3-3

Accessory: Accumulate 3 minutes upside down (handstand walking, handstand hold, headstands)

Thursday Night is Oly Night

If you’ve ever wanted to delve deeper into the Olympic lifts, the clean and the snatch – Thursday night is your night between 730pm and 830pm. Led by longtime and immensely respected coach Lincoln Brigham, this class delves deeper into a multitude of movement principles and lifting drills, all geared to help improve your technique.

Class space is limited. Sign up today!



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Wednesday, January 13, 2016

Workout: Back Squat: 5-5-5-5-5 reps

5 second pause in the bottom of the first rep.

Accessory: 3×12 single leg dumbbell RDL’s

crossfit love

CrossFit Is Love
When CrossFit exploded onto the fitness scene so many years ago, there was nothing else like it. It featured short but grueling workouts done in stripped-down warehouses. It required no fancy equipment. It had no set routines. It did, however, push us to the very edges of our abilities and beyond.
So what makes CrossFit so darn amazing? Some might argue that it’s the results it garners – and you do get results, fast. But what has really made CrossFit the success it is today is the love and support found within its walls… And on its floors.
It’s a well-established fact that people who have experienced a stressful event together tend to form bonds, and the stress of a high-intensity workout regimen, even though it’s a good stress, tends to have the same effect (‘Fran’, anyone?). We push one another to the limit and beyond. We encourage one another; maybe even cry together. We are here to better ourselves and one another, creating  a bond equal to that of soldiers having been to hell and back. Our bonds are as intense as our workouts.

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Tuesday, January 12, 2016

Workout: “Nasty Girls”

Three Rounds for time of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135, 95)

Accessory: 2×20 Butterfly Abmat Sit-ups (slow and controlled)

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The Original Nasty Girls

Annie, Nicole and Eva. 3 OG CrossFit Women you should know.  Watch and be inspired. This video is from December 2005, which the first time the workout Nasty Girls was performed.


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Monday, January 11, 2016

Workout: Push Press: 3-3-3-3-3-3-3 reps

Accessory: Accumulate 30 Strict Pull-ups


You May Be Strong, But Are You Tough?
The myth is that you’re either born tough or you’re not. The truth is, toughness, both mental and physical, can and should be trained and cultivated, just like any other skill… regardless of whether we do or do not find it engrained within our DNA.
A very simple example of physical toughness  –and one that is used as a euphemism of toughness in general– is thick skin (literally). We as CrossFitters rarely develop calluses beyond our hands. By comparison, those that train with tough objects or in tough climates tend to develop thick skin… all over. Mikko Salo, the 2009 CrossFit Games champion, is a cold weather rescue diver as part of his profession in Pori, Finland . Annie Thorisdottir (2011 & 2012 CrossFit Games champion) and Katrin Tanja Davidsdottir (2015 CrossFit Games Champion) are both from ICELAND, and thus routinely train at below-freezing temperatures. Coincidence?
Suffice to say, exposing ourselves to the elements is the best way to develop this very real form of physical toughness. And as a bonus, the constantly shifting terrain challenges our body, our patience and focus. Freezing temperatures and unpredictable terrain makes everything harder, or rather, more complex. The result is that we learn how to tolerate higher levels of stress, both mental and physical, and forces us to adapt in order to make something work despite the fact that the environment is not cooperating. We can either deal with it, or we can fail, plain and simple.
Ruken, Sarah, Moira, Tolga, Krystle, Bret, Drew, Madison, Max, Pete (and his alter-ego, ‘Kenny’) and Katie all chose to deal with ‘it’… and braved the coldest bootcamp workout in CFBT history. How cold, you ask? 36 bone-chilling degrees fahrenheit. And THAT is the definition of tough! 
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Saturday, January 9, 2016

Workout: PARK WOD! Either you are in or out….

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“Park WOD”

Rain, sleet, snow or Armageddon, CrossFit Belltown will be hosting class today at Olympic Sculpture Park. Said class will take place at 930am (and only at 930am). All other classes are cancelled; there will be no classes ‘at’ the gym today, in observance of a CrossFit Level1 Seminar we are hosting.
Athletes will meet in front of the ‘Wake’ art installation shown in the photo above. Park entrance is located at the intersection of Western Avenue and Boren.
All athletes are welcome to attend. Dress warm and leave the LuLulemon at home -this may be a muddy one.
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Friday, January 8, 2016

Workout: Four Rounds for time of:

30 Box Jumps (24, 20)

20 GHD Sit-ups

Row 250m

-Rest 2 min

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The GHD Sit-Up

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Thursday, January 7, 2016

Workout: Thruster 3-3-3-3-3-3-3 reps

Accessory: 4×20 Deficit KB Deadlifts on Boxes


New Addition To The Training Roster
CrossFit Belltown is very proud to announce that we’ve added a new trainer to the coaching roster -Bret Abedie. Many of you may already know him as a recent transplant from New Mexico, turned CFBT athlete, turned trainer, turned all-around great guy. Bret is super affable, outgoing, baritone-voiced whiskey aficionado that has spent most of the last year immersing himself in Continuing Education Seminars and coaching small groups to become quite the sponge regarding all things functional movement -And now he’s hoping to share everything he’s learned with all with you! Welcome aboard, Bret.
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Wednesday, January 6, 2015

Workout: Three rounds for time of:

20 Handstand Push-ups

30 Toes To Bar

50 Double Unders

Accessory: Write your 2016 Goals on the Goal Board, then get to work!


Is The Pain Face Hurting Your Game?


Have you ever tried to bang out a max-rep set of muscle ups? If so, chances are you know the unbelievable feeling of discomfort it creates. The greater the effort, the more excrutiating the ‘pain-face‘ becomes. And rightfully so, you can tell how hard your fellow athletes are working simply by looking at the varying degrees of grimace on their face, or so it would seem.

So is the ‘pain face’ helpful or detrimental in tolerating said pain, let alone improving upon our ability to perform at higher levels of intentity?
Well, it just so happens a paper was written last year by an exercise physiologist named Samuele Marcora, tittled ‘The Face of Effort: Frowning Muscle Activity Reflects Effort During a Physical Task’. Marcora was interested in the perception of effort with regards to exercise and he believed that this perception of effort phenomenon is the sole cause of fatigue [1].
Marcora believes that our exercise performance declines because we perceive the task to be very difficult and believe it requires a high amount of effort. This perception leads to us giving up when we can’t stand the suffering any longer -certainly a fair assessment.
Obviously now, perception of effort is subjective from one person to person. And since it is very challenging to measure this concept by simply asking an athlete to rate their effort and then believe the answer is reliable, Marcora placed EMG sensors on the face and specific (working) muscles of athletes while they trained. He had the athletes rate their perception of effort during different times in their training session. The result: ‘pain face’ or frowning muscle activity does not reflect muscular activity/effort during physical tasks.
Turns out, our pain-face requires a certain amount of effort in and of itself. This effort requires energy to help produce the muscular contractions to make the frown. Thus, is it efficient for us to waste energy on our facial expressions when it is doing nothing to help us accomplish a particular task? In the end, it is simply a waste of energy and effort.
So if you’re looking to up’ your game,  just smile the next time you find yourself on the Pain Train. The science says smiling will help you stay relaxed and endure higher thresholds of intensity, ultimately lending itself to an increase in Fitness.
Try it!

1) Fitzgerald, Matt. “Faces Of Pain: Smile To Run Better.” Competitor Group Inc., 29 Apr. 2014. Web. 22 Nov. 2015.

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Tuesday, January 5, 2015

Workout: 3 rounds for time of:

10 dumbbell hang squat snatches, left arm (55, 35)

5 bar muscle-ups

10 dumbbell hang squat snatches, right arm (55, 35)

5 bar muscle-ups


2016 Goals

It’s that time again, time to set your 2016 Goals. There is great value in taking the time to sit down and write out your goals.  Putting them down on paper (or on the gym goal board) reminds you of what you are working towards, and can help motivate and push you when you need it most.

In the coming days, please take a few minutes and write down your goals on the 2016 Goal Board in the gym.  It’s located near the bikes and changing room. You just need to write your name and 2-3 fitness goals for 2016.

Some tips when setting goals:

1. Make them quantifiable.  Instead of writing “Muscle-ups” or “Double Unders”; quantify them. The more details the better. 1 Kipping Ring Muscle-up, 1 Strict Ring Muscle-up, 3 Unbroken Kipping Muscle-ups.  How about 1 Double Under, 20 Double Unders, 100 Double Unders in 1 minute.

2. It can be helpful to set 1-2 goals you feel are achievable and then shoot for 1-2 that are really challenging.  At the end of the year it’s not always about achieving all of your goals.  Sometimes all the hard work and effort you put in towards one really LARGE goal will be more impactful to your fitness then achieving one of your easier to attain goals.  So set a few goals that are outside of your comfort zone.

3. Once you have set your “Big Goals” set some “Little/Process Goals”.  These are the steps and/or things you CAN control; they are things that need to happen in order to help you achieve your “Big Goals”.  If your Big Goal is to get 1 Kipping Muscle-up by the end of the year, then just writing it down isn’t enough.  You need to set “Process Goals” to help you get there.  Process Goals are things like “I will dedicate 10 minutes per week to working on my Muscle-up transition (or ring dip, or ring pull-up).

Lastly, in order to achieve your goals, not only does it help to write them down, but you have to put in the work! Come in, have fun; but get focused.  Coming in and going through the motions will not get the job done, you’ve got to get in the zone, do the work and start attacking those 2016 goals!

If you are unsure or need help setting goals for the year, please talk to one of your trainers. We are all here to help you!

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Monday, January 4, 2016

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×15 Hip Extensions (slow and controlled)

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Back Squat Hand Position

In this video Two-Time Olympian and Coach, Chad Vaughn discusses the importance of developing a consistent hand position in the back squat that mirrors the Front Squat and Clean grip.

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