Workout: Back Squat 5-5-5-5-5 reps
Accessory: Barbell GoodMornings 4×12 reps
Masters Of The Universe – CFBT Is Headed To Worlds’
CrossFit Belltown is proud to announce that it has three athletes that all qualified this year to represent the United States in Master’s Olympic Weightlifting. Today Nadia, Daisy and Lincoln all travel to (Heinsheim) Germany, so that they may have the honor of competing on a stage made only for the top Masters-category weightlifters in the world.
Nadia will be lifting in Group 12 on Sunday October 2nd at 200pm (500am PST). Nadia will be competing alongside one fellow American, Russia, Great Britain and France.
Daisy will be lifting in Group 13 on Sunday as well, starting at 445pm (745am PST). Daisy will also have Germany, Finland and Italy competing alongside her.
Lincoln will be lifting in Group 28 on Wednesday October 5th at 1030am (130am PST). He will be in a much more diverse group of countries, also including Poland, Sweden and France.
Let’s be sure to wish them the very best of luck!
Should you wish to watch the competition in real-time, a live stream is available here, http://iwfmasters.net/main.php?section=home …and then clicking the link for the live -stream here https://www.facebook.com/worldmasterschampionshipheinsheim2016/
Workout: For Time:
25 Deadlifts (225, 155)
50 Box Jump-Overs (24, 20)
All The Way Up…!
Hats off to Davey and Rodrigo during Monday’s pain-storm of running and wall-balls; the two were neck-and-neck, working alongside one another for a straight 20+ minutes.
Workout: Split Jerk: 1-1-1-1-1 reps
Accessory: 150 Banded Tricep Press Downs
A Full Menu
This week’s NW FitMeals just arrived this morning, and we ordered a few extra options, so there’s more to choose from and definitely something to suits everyone’s tastes and macros!
Our menu this week includes:
Paleo Chicken Salad $10.99
Paleo Turkey Meatballs w/ Paleo Mayo $11.99
Paleo Beef Stew $11.99
Paleo Carnitas w/ Asparagus and Potatoes $11.99
Workout: Four Rounds For Time Of:
30 Wall Balls (20#, 14#)
Cleaning Up At The Cascade Classic
Congratulations to Rodrigo Lode and Scott McDonald for competing this past weekend at The Cascade Classic.
Rodrigo hit 63kg (138.6lbs) in the snatch -and- 90kg (198lbs) in the clean & jerk.
Scott hit 70kg (154lbs) in the snatch -and- 93kg (204.6lbs) in the clean & jerk.
400m Walking Lunge Steps (For Time)
Saturday Track Workout -AND- Saturday Evening ‘Open Gym’
CrossFit Belltown will be closed today in observance of a CrossFit Level1 Seminar. In lieu of the gym being closed, we will be hosting a track workout at Queen Anne Bowl PlayField at 9:30am (2806 3rd Avenue West) and only at 9:30am.
We will also be hosting ‘Open Gym’ hours from 6:30pm to 8:30pm this evening (at CrossFit Belltown) for anyone wishing to train on their own inside the gym.
All members are invited to attend both the track workout and Open Gym.
Workout: Five Rounds For Time Of:
5 Deadlifts (275/190)
Accessory: 3 x15 Hip Extension
It Take Two To Tango!
Best of luck to Scott and Rodrigo at the Cascade Classic this weekend. Both Scott and Rodrigo will be competing in the Olympic Lifting Division of the weekend’s festivities. Competition for both lifters starts at 10am on Sunday.
This year’s Cascade Classic will take place at the Washington State Convention Center (705 Pike Street)
Workout: Three Rounds For Time Of:
21 back squats (from the deck, 95#/65#)
Handstand Walk, 40ft.
30 GHD Sit-ups
Handstand Walk, 40ft.
Saturday Track Workout AND Saturday Evening ‘Open Gym’
CrossFit Belltown will be closed this coming Saturday in observance of a CrossFit Level1 Seminar. In lieu of the gym being closed, we will be hosting a track workout at Queen Anne Bowl PlayField at 9:30am (2806 3rd Avenue West) and only at 9:30am.
We will also be hosting ‘Open Gym’ hours from 6:30pm to 8:30pm Saturday evening for anyone wishing to train on their own inside the gym. All members are invited to attend both the track workout and Open Gym.
Workout: 21-15-9 reps for time of:
Box Jump (24″, 20″)
Power Snatch (75#, 55#)
Accessory: Accumulate 2min in a ring-support hold (scale as needed)
The Role Of The Upper Body In The Squat
To put it simply, the upper body plays a large role in your Squat form. If your upper body positioning is out of whack, the rest of your Squat will suffer (all footwork and hip mechanics aside).
Most athletes make the mistake of getting under the bar and placing it on their back without thinking much about that aspect of the Squat. This takes large muscle groups out of the movement, especially the lats. Creating tension in these muscles prevents movement in your spine. Tense muscles handle the stress from the weight, and your hips move the load as intended, while the upper back muscles work to provide you with additional stability for the load that is being moved. Thus, if the lats aren’t flexed, your upper (thoracic) spine isn’t in the most ideal or safest position for supporting a load. Suffice to say, the more tension you create with your upper body, the less chance you have for leaving inactive a muscle group that should be helping to support the heavy weight load on your back.
As a byproduct, creating tension in your upper body helps you lift heavier weight, via the principle of concurrent activation potentiation. This refers to strength improvements that occur when adjacent muscle groups fire. To feel it in action, gradually make a tight fist and feel the muscles in your arm, shoulder, chest and back activate.
You actually want to grip the bar very tightly, and that actually helps send greater neural drive to the upper body -More intensity and activation in the upper body promotes a stronger and more stable Squat.
Workout: Front Squat 5-5-5-5-5 reps
Accessory: Barbell (back-rack) Reverse Lunges, 3×12 reps per leg
Two Peas In A WOD
Congratulation to Max and Madison on their beautiful new marriage.
Workout: Complete as many rounds as possible in 10 minutes of:
15 Dumbell Hang Cleans (35, 20)
30 Double Unders
Put Failures Behind You
As important as it is to celebrate personal records, you must also strive to put poor performances behind you. Every athlete has days where things just don’t move in the right direction -The bar feels too heavy, your engine isn’t there, motivation is completely lacking- and that’s to be expected.
The key to a lasting relationship with this sport is to understand why this happens and accept it as a byproduct of your training. To put these failures behind you, mentally recap the session and ask yourself, “Why?” Maybe your poor performance was a question of fatigue (and therefore time for a rest day or two), or something more specific (such as a lack of a decent warm-up, proper mobility work, poor weight selection, etc.). Understand, assess, accept and move on.
Both the 630pm Bootcamp -AND- CrossFit classes will be combined into one mega-class, meaning both classes will be doing the workout listed above.