Category Archives: Workout of the Day

Thursday, March 2, 2017

Workout: Thruster: 3-3-3-3-3-3-3

Accessory: 3×15 Hip Extensions

IAN_2763_EDIT

Succeed!

“The temptation to quit will be greatest before you are about to succeed.”

-Bob Parsons

Truer words have never been spoken. Take these words to heart and attack whatever The CrossFit Open has to throw at us in the days ahead.

Photo Credit: Ian McKay

 

Posted in | Leave a comment

Wednesday, March 1, 2017

Workout: 7 rounds for time of:

15 Kettlebell Swings (72,55)

10 Handstand Push-Ups

Accessory: Accumulate 100 Hollow Rocks (holding a plate, if possible)

bootcamp

Got Thrusters?

The thruster is a total-body, compound exercise that is comprised of a front squat and a push-press, combined. The name ‘thruster’ was coined by CrossFit after first appearing on CrossFit.com on February 10th, 2001 — which also happened to be the date of the first CrossFit workout ever posted online.

Posted in | Leave a comment

Tuesday, February 28, 2017

Workout: 5 Rounds For Time Of:

10 Squat Cleans (95#, 65#)

Accumulate 30-sec L-sit Hold

10 Squat Cleans (95#, 65#)

Accumulate 60-sec Hanging From Pull-up Bar

20160926_165102-1

Open Season

17.1 is in the books, but we’re not out of the woods yet. With four more grueling workouts still to come, staying on top of your nutrition is going to be more important than ever. NW FitMeals just dropped a fresh supply of food for the week, so you can eat healthy, high quality, home-cooked meals without having to do any of the prep work yourself.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Italian Meatballs & Marinara $11.99
Paleo Hawaiian Pulled Pork $11.99
Paleo SouthWest Chicken Meatballs $11.99
Paleo Grass-Fed Beef Stew

NOTE: GYMNASTICS IS CANCELED THIS TUESDAY 2/28 AND OLYMPIC LIFTING IS CANCELED THIS SATURDAY 3/4

Posted in | Leave a comment

Monday, February 27, 2017

Workout: Shoulder Press: 3-3-3-3-3

Accessory: 1K Row (60%-70% effort)

FullSizeRenderPlease Submit Your 17.1 Scores

Congrats to everyone who got after 17.1! Friendly reminder you MUST submit your score on the CrossFit Games website games.crossfit.com no later than 5pm PST, Monday! CrossFit Games will not accept scores received after that time. Please do not wait until the last minute as often times the site will crash due to the high volume of users trying to enter their scores!

We will validate your scores Monday evening after 5pm!

Great job everyone; and bring on 17.2!

Photo credit: Ale C. via instagram

Posted in | Leave a comment

SATURDAY, FEBRUARY 25, 2017

Workout: DeadLift 3-3-3-3-3 reps

Accessory: 3 x 60sec Banded Plank

17.1

One & Done!

CrossFit Open Event 17.1 is in the books!

Posted in | Leave a comment

Friday, February 24, 2017

Workout: CrossFit Open Workout 17.1:

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

YouTube Preview Image

17.1

Posted in | Leave a comment

Thursday, February 23, 2017

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

20170222_145119-1

Fuel Up

With the 2017 Reebok CrossFit Open kicking off tomorrow (yes, tomorrow) night, you might want to stop and consider what your diet has been like this week if you’re planning on competing. Even if you’re not aiming to go to Regionals, you still want to perform to the best of your ability, and have a good time, and what you eat is going to have a huge impact on both of those. You don’t want to find yourself in the middle of the workout, having a stare-down with the barbell, trying not to die because you didn’t eat enough the day before, or ate like garbage. Not only is that not performing to the best of your ability, it’s definitely not having a good time. So start getting some good quality fuel in your system ASAP. We’ve still got a stash of NW FitMeals that are packed full of the nutrition your body is going to need to get you through 17.1 in one piece. And they taste pretty good, too.

Our menu this week includes:

Paleo Chicken Salad $10.99
Thai Chicken Meatballs $12.99
Thai Chicken Coconut Curry $11.99
Turkey Chorizo Burger $11.99
Chicken Zucchini Poppers $11.99

 

Posted in | Leave a comment

Wednesday, February 22, 2017

Workout: Back Squat: 5-5-5-5-5

Accessory: 4×12 Barbell Hip Bridges


image4 (2)image5 (2)

The Honorable Judge Topher and Judge Meghan Presiding

Congratulations to both Topher T and Meghan M for passing the 2017 CrossFit Open Judges Course. This will be Topher’s third year in a row to oversee the Open as a judge, and Meghan’s second year as a judge (and an athlete) in the CrossFit Open.

In total, CrossFit Belltown will have thirteen judges this year to help all participants successfully navigate each of the five Open events… whilst trying not to die.

A few things to keep in mind regarding our Judges:

~Each judge is required to take a rigorous online exam that provides an overview of the knowledge and skills using during competition, including movement standards, common faults and repetition counting. That said, the judges are to be considered the foremost authority regarding all things movement-related as it pertains to each event.

~Each judge is volunteering his/her time free-of-charge in helping you to be the best possible version of yourself. That said, do not be an asshole. Please show respect and consideration for their time.

~The judge’s word is final. There will be no ‘bro-reps’ given, nor will there be any negotiating allowed regarding movement standards and/or rep-count. Any violation of the prescribed workout format, including the movement standards and range of motion, will result in the repetition(s) being disallowed. Therefore, all Open participants should be familiar with the Uncommon Movement Clause“Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify their judge of any questionable movement before the workout.” 

Posted in | Leave a comment

Tuesday, February 21, 2017

Workout: 10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters (55, 35)

Rest 30 seconds

Score is total reps.

patgames

It’s Official… Pat Is A Total Badass!!! 

Yep! 6,711 ‘likes’ and counting! That’s how many people are excited to watch our very own Pat D. compete in this year’s CrossFit Open — Pat was recognized yesterday on the CrossFit Games Instagram page (1.3 million followers) as a standout athlete, and now a registered participant in the 2017 CrossFit Open. This is Pat’s first year to compete in such an event. She will be competing in the 60+ age division at age 71. Pat will be one of nearly half a million registered athletes competing across more than 170 countries the world over, representing the lion-crest coat-of-arms that is CrossFit Belltown.

Should you wish to join Pat on our team for this year’s competition, simply click here and follow the prompts. Thus far, CrossFit Belltown currently has 33 athletes registered for the Open.

A few things to know:

  • One workout is released each Thursday at 5pm PSTstarting Feb 23rd. Each week a workout is released -You will have until the following Monday at 5pm PST to perform the workout and submit your score online.
  • Don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any of the given five weeks.
  • CrossFit Belltown will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening beginning at 630pm. Once the workout is unveiled at 500pm, you MUST contact us directly at info@crossfitbelltown.com or in person (at the front desk) between 630pm on Thursday and 300pm on Friday to register for a time-slot to have your workout judged and validated by one of our judges. NOTE: You MUST have each of your workouts judged and validated by a judge in order to participate in the 2017 CrossFit Open.
  • In-passing verbal conversations and/or contacting us via social media to schedule a heat time will not be recognized as a legitimate or secure means of ensuring you have a judge for any of the five CrossFit Open workouts. Please keep in mind that anyone registering for class on any of the days listed below will not be considered having ‘registered’ for a heat time — you MUST contact our front desk directly to secure an actual heat time for each of the workouts listed below. Should you need to make alternative arrangements to have your workout judged and validated outside the days/times listed below, said request(s) will be considered on a case-by-case basis, keeping in mind that not all requests will be granted.
  • The CrossFit Open will demand a great deal of our staff/facility in safely and seamlessly accommodating all participants. And for that reason, we will be asking that all participants satisfy a one-time $20 entry-fee to help us offset the cost of hosting such an event (to be paid as cash or check at the gym front desk).  This fee is separate of the fee you will pay online to register for the actual competition.
  • If you are still wanting to volunteer as a Judge this year (but have yet to take the online CrossFit Judges Course, you must contact us ASAP!!! As much as we could always use more judges, granting judging-requests this close to competition only makes the process of getting everyone’s availability that much more challenging.

CrossFit Open Schedule For CrossFit Belltown

WOD#1 ~ Friday Feb 24th, 430p-730p
WOD#2 ~ Friday Mar 3rd, 430p-730p
WOD#3 ~ Friday Mar 10th, 430p-730p
WOD#4 ~ Friday Mar 17th, 430p-730p
WOD#5 ~ Friday Mar 24th, 430p-730p

 

Posted in | Leave a comment

Monday, February 20, 2017

Workout: 3 rounds for time of:

10 Strict Handstand Push-Ups

15 Strict Ring Dips

20 Strict Push-Ups

30 Strict Pull-Ups

Accessory: 100 Banded Pull Aparts


image1 (2) image2

image1 (1)

image1 (3)

The Honorable Judge Scott, Judge Eduardo, Judge Evan, & Judge Macarena Presiding

Congratulations to our newest judges for the 2017 CrossFit Open — Scott, Eduardo, Evan, and Macarena.

The CrossFit Open is the largest CrossFit community event of the year; a five week, five-workout competition that ties together athletes from within the same gym to those in their broader city, country… and the world. For five weeks, you — and hundreds of thousands of other people — take on workouts that may push you to learn a new skill, improve the skills you already have, or go into a much deeper place than you’ve ever been before… in both your mental headspace, as well as in the relationships our community has forged from working hard together. And yes, even if you are a complete beginner (this includes those of your who are brand new out of our CrossFit Basics class), you can participate in the Open.

So how’s it work?!?

One workout is released each Thursday at 5pm PST, starting Feb 23rd. Each week a workout is released -You will have until the following Monday at 5pm PST to perform the workout and submit your score online (there are no exceptions whatsoever to this deadline, per the event rules). To get registered, click here where you will be prompted to enter your existing CrossFit ID. If you do not have a CrossFit ID, you’ll be directed to create an account. You’ll then be prompted to select your division, which is going to be either “male” or “female”, your location, and agree to the competition rules. You’ll also be asked to pay a $20 registration fee that goes directly to CrossFit Inc. To complete your registration, make sure you join the appropriate affiliate (‘CrossFit Belltown’) and then also select your affiliate’s team (again, ‘CrossFit Belltown’). Lastly, don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any of the given five weeks. If you are a complete beginner, this is great news for you because it ensures that your experience will be even more inclusive!

We will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening beginning at 630pm after each workout is revealed. Once the workout is unveiled, you MUST contact us directly at info@crossfitbelltown.com or in person (at the front desk) between 630pm on Thursday and 300pm on Friday to register for a time-slot to have your workout judged and validated by one of our volunteers. NOTE: You MUST have each of your workouts judged and validated by a judge in order to participate in the CrossFit Open.

Any athlete expecting to have their workout judged without having priorly registered for a heat-time will be asked to do their workout last… or not at all (in-passing verbal conversations or contacting us via social media will not be recognized as a legitimate means of arranging a heat time for any of the five CrossFit Open workouts). Also keep in mind that anyone registering for class on any of the days listed below will not be considered having ‘registered’ for a heat time — you MUST contact our front desk directly to secure an actual heat time for each of the workouts listed below. Should you need to make alternative arrangements to have your workout judged and validated outside the days/times listed below, said request(s) will be considered on a case-by-case basis, keeping in mind that not all requests will be granted.

We ask that you respect the fact that this event will demand a great deal of our staff/facility in safely and seamlessly accommodating all participants. And for that reason, we will be asking that all participants satisfy a one-time $20 entry-fee to help us offset the cost of hosting such an event (to be paid as cash at the front desk).  This fee is separate of the fee you will pay online to register for competition. However, should you wish to have our gym fee waived, we will happily do so in exchange for your assistance as a volunteer Judge on an as-needed basis (please email info@crossfitbelltown.com if interested). NOTE:  You must pass an online Judges Course in order to be considered a judge for the CrossFit Open.

WOD#1 ~ Friday Feb 24th, 430p-730p
WOD#2 ~ Friday Mar 3rd, 430p-730p
WOD#3 ~ Friday Mar 10th, 430p-730p
WOD#4 ~ Friday Mar 17th, 430p-730p
WOD#5 ~ Friday Mar 24th, 430p-730p (Potluck to follow 730p to 900p)

NOTE: Should your travel schedule disallow you from participating on any of the days/times listed above, you may wish to reach out to another participating CrossFit Affiliate wherever it is you’ll be traveling, and ask that they be the gym to judge and validate your workout for submission.

Best of luck, and we’ll see you on the battlefield!

Posted in | Leave a comment