Workout: Four rounds for time of:
Row 500 meters or Run 400m
15 Push Press (135, 95)
“Strength Will Always Find A Way”
Last week CrossFit Belltown lost a very special part of gym history; one of the last remaining bumper plates that was given to us in 2009 as a gift in celebration of our gym’s birth.
Our loss is not a sad one, but quite the opposite. This plate has served us well in countless ways and we are forever indebted to what it now represents ~years upon years of breaking ourselves down, only to be made whole again. And even though it’s memory will soon fade, may its sacrifice resonate as strength inside us all for wherever our lives may take us. And as iron sharpens iron, may we all continue to grow and be made better by the obstacles we face both inside and outside the gym.
This is Tom. Tom enjoys running, or so it would seem. Tom is a strong runner.
Tom attended last Saturday’s track workout, hoping to tackle a one-mile run with ease. However this one-mile run was different. Tom and his fellow athletes were asked to to pull off the track every minute in exchange for 5 burpees… and this would continue until the one-mile run was completed.
Tom now no longer enjoys running. Tom has learned a hard, yet valuable lesson ~Burpees can and will ruin just about anything. Burpees turned his 7min mile into nearly a 13min mile.
Tom is now a broken man… but not for long. For the next time when Tom is asked to run a mile, it will be the fastest mile of his entire adult life, guaranteed.
A comfort zone is a beautiful place where nothing ever grows. Kudos to Tom for stepping outside his comfort zone.
I think we’ve all learned a valuable lesson here today: Variance… It most assuredly is the spice of life!
Whether it be a wooden dowel or 185lbs, you’ve probably heard us tell you a million times that “Technique and Intensity are not at odds with one another…” and that “Each is reconciled via Threshold Training“.
In common language, what we mean to say is that if you are having trouble maintaining proper technique in a workout, whether it be because you are moving too fast or have too much weight on the bar, simply back off to a speed (or a weight) where you can more easily demonstrate good technique.
This is a choice, albeit a difficult one, that must be made every repetition of every workout. And this is exactly the place where we often run into problems. The #1 problem we encounter usually manifests itself as a little lie we conjure up in our heads that says, “It’s okay… I can get away with this because moving like crap is letting me go harder/heavier/longer”. If this sounds familiar, try comparing it to a game of checkers in a chess match with Bobby Fisher. You will lose, every time. Badly.
In truth, you must first identify where your breaking point exists. Then, once you’ve arrived at said breaking point, simply let your foot off the gas, fix what needs fixing and then get back to work as quickly as possible. In following this path, you make it easier to improve you overall technique, overall efficiency, overall safety…. AND your overall Fitness.
Test a Benchmark WOD or make up a missed workout CrossFit Options:
Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1 Rep Max lifts or Runs/Rows
Powered By Nature
Essential oils aren’t just something that makes the room smell good. Most people have no idea that essential oils can help bring balance to the body!Want to breathe easier? Speed your recovery? Boost your energy levels? Relieve Stress? Or just help yourself to better and more easily relax? These powerful essential oils have been used to support wellness for centuries…. and their coming to CrossFit Belltown!
Resident CFBT Athlete and Essential Oils Guru, Lauren Peter, will be showcasing a special blend of Young Living Essential Oils at CFBT tonight from 530pm to 730pm. Each of her oils is specially formulated to not only help un-fry your brain and untie your body from a tough and grueling day of training, each blend will also most assuredly aid in helping you to reach your Health & Fitness goals… one epson salt bath, diffuser or oil rub at a time.
Come find out what essential oils are all about and what copaiba, frankincense, marjoram, blue spruce, clary sage, wintergreen, peppermint and balsam fir can do for you!
Workout: 3 rounds for time of:
Run 400 meters
21 Dumbbell Thrusters (35,20)
Accessory: 3×15 Hip Extensions
Know Your History
Congratulations to Agustin and Gretchen, the winners of last night’s trivia question regarding the first group of women to help inspire the world to step outside their comfort zones and look to CrossFit as a way of life.
On Sunday, December 4, 2005 – the CrossFit site debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie Sakamoto, Eva T, and Nicole Carroll “The Original Nasty Girls.” Watch the video below featuring the workout “Nasty Girls” on the day of its conception.
Annie, Nicole and Eva T were part of the original “FireBreather” Crew that trained at the first CrossFit Gym located in Santa Cruz, CA. These ladies trained under the watchful eye of CrossFit CEO and Founder, Greg Glassman.
Accessory: Accumulate 30 strict Ring Dips or 30 weighted dips
KNOW. YOUR. HISTORY
Who are these three women?
The first male athlete to provide the correct answer will receive a lovely new bottle of Laphroaig (Single Malt Scotch, aged 10 years). Additionally, the first female athlete to also provide the correct answer will receive two CFBT-monogrammed wine glasses and a bottle of 2012 Malbec (red wine).
Hint ~ These three women helped catapult CrossFit into the lives of countless men and women the world over. Because of these three women, the old you has become the new you. It was born way back when you picked up a barbell for the first time. It was born when someone told you that you that burpees and box jumps would give you nightmares. It was born when you knew that you had just triumphed over your first Chipper workout. It was born when you deadlifted more than your bodyweight.
These three women changed what we once thought was impossible. They exposed us to what a woman could really do. We saw these women doing Muscle-ups, Hang Cleans and Air Squats at a blistering pace. They helped shape and redefine what it meant to be an athletic woman.
So… know your own history; know your roots. We must never forget the people who have helped to shape our very lives. Every rep. Every blister. Every drop of sweat –These three ladies helped pave the way.
Workout: Run 1 Mile, every minute perform 5 burpees
CrossFit Belltown will be hosting only one class today. That class will take place at 9:30am at the Queen Anne Bowl Playfield, NOT CrossFit Belltown. All athletes, including BootCamp and CrossFit Basics, are welcome to attend.
Workout: Five rounds for time of:
7 Squat clean (155,105)
14 Kettlebell swings (75,55)
Pause Squatting For Power
Derek F., shown above, is paused in the bottom of a back squat as part of yesterday’s Pause Squat programming. So why a Pause Squat? Good question. There are countless tools that an athlete can apply to a traditional squat in order to help improve power and strength, translating to better numbers not just in the squat -but a host of other movements as well, inside and outside the gym.
During a Pause Squat, an athlete comes to a complete stop at the bottom of the movement, holds the position for however long is dictated, then drives explosively back to a standing position.
So what are the benefits? Well, for starters, it builds horsepower out of the bottom of your squat. It causes your legs to have to work much harder to push into the load from a stationary position. This is because a pause gives the legs greater time under tension, while also increasing muscular recruitment. The pause squat also dissipates the stretch reflex (that ‘bounce’ you feel when you drop down and explode up rapidly on a squat…) and fatigues the muscles more prior to standing up the lift. Combining all these elements results in greater muscular strength and more POWER! And let’s not forget how it feels to get buried in the bottom of a heavy squat clean or snatch. Pause squats force you to hold a deeper position, which replicates the sensation you would feel ‘in the hole’ during both of these lifts. In doing so, you should eventually feel more comfortable in driving out of the hold in your olympic lifts. In addition, since pause squats force you to drive upwards from a bent-knee position, expect to see your deadlift numbers go up as well.
Workout: Back Squat: 3-3-3-3-3-3-3 reps
3 second pause at bottom of first rep.
Accessory: 10×2 Tall Box Jumps
How many of us remember our first day of CrossFit? Not necessarily our first workout. I’m talking about the first time you were given a 2-pound dowel and asked to squat it; legs cramping and dying for air. All I can remember thinking is “How am I ever going to get through this alive?!?”.
It should go without saying that we could all use a fair amount of encouragement from time to time, if not to remind ourselves we’re all in this together. Especially our more novice athletes. That said, the next time you see a new face in the gym, grimacing for better position, dowel in-hand, please be sure to let them know that even though it may not get any easier… It’s totally worth it.