Category Archives: Workout of the Day

Monday, May 4, 2015

Workout: 2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter Row
50 Thrusters (65,45)
30 Chest-to-bar pull-ups


Bettering the Overhead Squat

The Overhead Squat is the most challenging movement in the squat series; with the air squat and front squat being the building blocks towards this movement. Any flaws found in the previous two movements will be exposed and punished when an athlete gets to the overhead squat (OHS).

A few additional points of performance found in the OHS that build on the points found in the air squats are Active Shoulders (creating a stable platform overhead to support load) and keep the bar in the frontal plane (an imaginary line that bisects the body into front and back halves). The bar is kept in the frontal plane by slightly pulling the bar back as you also send your butt back and down as the squat is initiated. The bar should remain over the middle of your foot throughout the full range of motion. It is also important to not that armpits should face forward the entire time the bar is overhead.

Posted in | Leave a comment

Saturday, May 2, 2015

Workout: Test a Benchmark Workout or make up a missed workout.
CF Options:
Filthy Fifty
Nasty Girls
1 Rep Max lifts or Runs/Rows


The Girls

Why are the CrossFit ‘Benchmark’ workouts named after girls? Coach Glassman, the founder and CEO of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.”

For simplicity and elegance, these workouts are absolute gems. The crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and nearly destroy you in the process. If you are doing the Workout of the Day (WOD), you are training for these workouts. Doing the WOD and applying yourself 100% to these workouts when they come around is enough and if you are improving at these you are becoming fitter.


Posted in | Leave a comment

Friday, May 1, 2015

Workout: 2015 Masters Qualifier Event 4

21-15-9 reps for time of:
Deadlift (225,155)
Box jumps (24,20)
Handstand push-ups

Time Cap: 15 minutes

Accessory: 3×15 Weighted Abmat Sit-ups

FullSizeRender (16)When To Use Mix-Grip Or Double Overhand Grip

The Mix-Grip ~ With this setup, one hand is placed overhand (pronated) while the other is underhand (supinated), as Max L is demonstrating in the photo above. This setup keeps the barbell from rolling out of the lifters hands and is often used at maximal weights, such as going for a PR or anything that you would only expect to be able to lift for 3 or so reps.

Note: The mix-grip does not transfer over to the Olympic lifts. These lifts are done double overhand. This could mean the weight on the bar during the clean may feel much heavier than you think it is, resulting in missed attempts. Also, those of us who suffer from chronic back pain or injury to our backside may want to avoid this grip. The hand setup will place your hips, back and even the biceps out of correct positioning. Sticking to the double overhand grip is recommended to help protect the back and will transfer to other skills.

The Double Overhand ~ This grip is common in everything we do in the gym… and even outside the gym. Both hands are set up pronated over the bar (palms facing the lifter). First, grip strength will be the limiter while using this grip, which is great. This is good for a number of reasons. Failing reps resulting from grip fatigue rather than mechanical breakdown tends to be much safer.Second, the more you test this grip, the better off your grip strength becomes.  Finally, with this setup, your hips, back, and biceps are in a good place. This should offer you some protection if you’re suffering from back discomfort.

As you can see, there are benefits to using both type of grips. In CrossFit, we are constantly varied and always changing the stimulus. To answer the question of what grip should be used is simple……USE BOTH! The next time deadlifts come up in the programing, we encourage you all to warm up with double overhand. Once the weights get to your 3 or 1 rep max then switch grips if you please.

Posted in | Leave a comment

Thursday, April 30, 2015

Workout: Overhead Squat: 5-5-5-3-3 reps

Accessory: Row 1,000 meter at 70% effort

image1 (26)

You can’t out-exercise a crappy diet

In 2002, CrossFit CEO and Founder Greg Glassman put forth The Theoretical Hierarchy of the Development of an Athlete.  The concept here is that each level builds upon the one beneath it.  You will not reach your true potential at the top of the pyramid (sport) if each level beneath it is not dialed in, with the base of this pyramid being Nutrition.

Nutrition plays a huge role in everything we do in life, so much so that it cannot be ignored.  We spend roughly 1 hour in the gym per day and we have 23 other hours to derail our hard-earned work in the gym.  No amount of exercising can outweigh poor eating habits.  It is the equivalent of building a house on a crappy foundation; the house may last in the short term, but long term it will crumble.  With regard to nutrition and exercise, it is no different.  Sure you can start doing CrossFit without paying much mind to what you put into your body, and you will still see results.  However, there will come a point in time where your performance, body composition and health-marker improvements will start to plateau. This is usually an indicator that the base of the pyramid needs some attention.

Stay tuned for future blog posts that will include some recommendations on easy modifications and tweaks to help you maximize your true potential.

Posted in | Leave a comment

Wednesday, April 29, 2015

Workout:  Complete as many rounds as possible in 8 minutes of:
2 Rope Climbs
5 Power Snatch (115,75)
30 Double Unders

Accessory: Every minute of the minute for 10 minutes, alternating
Odd: 1-10 Strict Toe to Bar
Even: 1-10 Strict Pull-ups

YouTube Preview Image

Thrusters For Breakfast!

Congrats to the entire 600am class for PR’ing in yesterday’s Thruster medley… and making it look easy.

Posted in | Leave a comment

Tuesday, April 28, 2015

Workout: Thruster 3-3-3-3-3-3-3 reps

Accessory: 400 meter Overhead Plate Carry (45, 25)


Stop by the gym tonight between 4:30pm-7:30pm to learn about Stronger Faster Healthier and to try some of their products. You can check out their website and what they offer here:

Posted in | Leave a comment

Monday, April 27, 2015

Workout: 5 rounds for time of:
10 Squat Cleans (95,65)
30-second L-sit hold
10 Squat Cleans (95,65)
60-second hang from pull-up bar

Time Cap: 25 minutes

image1 (1)

Squat This!

Squatting with your hip crease below your knee not only engages more musculature, it also protects the knees, builds knee stability, and promotes hip mobility. So squat often and squat deep.

Photo: Deke T., throwing down in Friday’s burpee/thruster workout.

Posted in | Leave a comment

Saturday, April 25, 2015

Workout: 2011 Regional Event 1

For time:
Run 1,000 meters
30 Handstand Push-ups
Row 1,000 meters

image1 (25)

So what exactly is an ‘ACTIVE’ Shoulder?

The shoulder is a marvelous thing. An Active Shoulder is simply the strongest position for your shoulder to support load. We see an Active Shoulder present in more than just the overhead movements.  You need an Active Shoulder in many movements (handstands, Ring Dips, Deadlifts, Pull-ups just to name a few).

Specifically in regards to taking a load overhead, you may hear the trainers tell you at times to “push” or “reach”. These cues are often confused with an aggressive shrug of the upper trapezius muscle that sits atop the shoulder and neck. Yes, the upper traps are strong, but we instead want to recruit the musculature that holds the shoulder blade in place (i.e., serratus anterior, rhomboids,middle traps). These aren’t big, sexy muscles, like the upper traps are, so it might be more difficult to see and appreciate what is happening. . These muscles also help the shoulder blade upwardly rotate, rather than solely elevate, to avoid any degree of impingement along the way.

Think of it as supporting the weight from the bottom of the shoulder blade, not the top. Resisting the downward push of the weight with an isometric hold, not a constant ‘shrug’ up. In doing so, you’ll also help keep the shoulder blade wed to the rib cage, creating a stronger base of support. 

Posted in | Leave a comment

Friday, April, 24, 2015

Workout: 10 rounds of:
30 seconds of Burpees
Rest 30 seconds
30 seconds Dumbbell Thrusters (35,20)
Rest 30 seconds

image1 (24)Technique vs. Intensity

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions that can sometimes take our breath away.  We’re looking for flawless form with a jackhammering heart-rate, bursting lungs and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful.  When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall.

For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the misguided conclusion that technique and intensity assuredly cannot coexist.  More adept athletes are of the opposite opinion.  These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form.  The seasoned athlete knows that perfect form is perfect for a reason:  it imparts structural advantages that poor form does not.

Take today’s thruster for example.  Performed poorly, the movement relies on the small muscles on the front of the shoulder to support the weight at lockout (overhead).  These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order.  When the thruster is performed well, the weight is supported by the larger muscles of the posterior chain (the larger support structure musculature on the backside of the body), allowing the more adept athlete to continue at peak power for more reps. Most of these mechanical advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

The Squatting portion of today’s thruster also provides a wonderful illustration of this principle. The squat utilizes power from the hip to propel the torso to a standing position.  If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move.  If the spine is kept in a neutral alignment and the torso is kept rigid, power flows freely and the load is easy to move.

So if you are aiming to do well in today’s workout… You’ll need to move well, even if it means slowing things down a bit; making form over finish-time the priority. So good luck… Your Fitness depends on it!


Posted in | Leave a comment

Thursday, April 23, 2015

Workout: Complete as many rounds as possible in 15 minutes of:
7 Push Press (135,95)
10 Overhead Squats (135,95)
15 GHD sit-ups

Accessory: 3×15 Hip Extensions


Get ‘er Done!

To be better at life, we seek out activities that demand a dynamic hip and a static trunk (i.e., a strong & stable midline). To develop a strong & stable midline, we rely primarily on our nine Foundational Movements, however there are some additional tools we use as accessory work to further develop midline strength. One of the many movements you see in rotation at CrossFit Belltown is the Turkish Getup.  So the next time you want to do some crunches…. Reach for a dumbbell and get ‘er done.

Posted in | Leave a comment

Like Us on Facebook!