Workout: Test a Benchmark -or- Make Up a Missed Workout
1RM lifts or Runs/Rows
Workout: Test a Benchmark -or- Make Up a Missed Workout
1RM lifts or Runs/Rows
Workout: Four rounds for time of:
20 Barbell Overhead Walking Lunge Steps (75, 55)
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 email@example.com —
Click here now to register for The 2017 Trident Championships.
Workout: “Pukie Brewster”
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.
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…).
Workout: For time:
40 single-arm overhead squats, (35, 20) 20 reps per arm
30 handstand push-ups
20 dumbbell thrusters, (35, 20)
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!!!
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
Workout: Sumo Deadlift: 3-3-3-3-3
Accessory: 3×20 Dimmel Sumo Deadlifts at 30% of heaviest sumo deadlift
“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!
Workout: For time:
25 walking lunges
50 box jumps, (20)
25 ring dips
30 kettlebell swings, (55,35)
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.
Workout: CrossFit Open Workout 17.5
10 rounds for time of:
9 Thrusters (95, 65)
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.
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…