Category Archives: Workout of the Day

Tuesday, April 12, 2016

Workout: Three rounds for time of:

30 Steps Overhead Walking Lunge (45, 25# plate)

Row 250m

Handstand Walk 50 feet

25 GHD Sit-Ups

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Just Monkeying Around

Evan S., making his way across the gym… without ever touching the floor.

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Monday, April 11, 2016

WorkoutPush Press + Push Jerk + Split Jerk: 1-1-1-1-1- reps

Accessory: 2×12 Dumbbell Pull Overs

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Real Food That Fits Your Macros

Northwest Fit Meals will be offering a tasting at CrossFit Belltown on Monday April 18th at 5:30pm. Should you wish to have your own freshly cooked meal, please RSVP no later than Wednesday April 13th at 12pm by emailing

Hurry. Space is limited — There will only be enough food prepared for those who RSVP.

Upcoming menu-tasting options:

~Chicken salad
~Italian meatballs
~Pulled pork

*Northwest Fit Meals is a local meal prep company that goes beyond just meal prep!  They make homemade delicious paleo food from scratch!  They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves! Their food is NEVER frozen; they prep, make and deliver all orders the day it is prepared, so you can enjoy the freshest food possible!  Additionally, for those of you tracking macronutrients (using the MyFitnessPal app), Northwest Fit Meals has all of their meals uploaded in the application — all you have to do is search ‘nwfitmeals’ to see all available menu items.

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Saturday, April 9, 2016

Workout: In teams of two:

200m MedBall Carry Run (20, 14)

100 Burpees

200m MedBall Carry Run (20, 14)

100 Box Jumps (24, 20)

200m MedBall Carry Run (20, 14)

100 Wall Balls (20, 14)

200m MedBall Carry Run (20, 14)

prowler push

Giddy Up

Madison: “Kelly, are you steering?”

Kelly: “I have no idea…!”

Better weather means more fun things to do, outdoors!

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Friday, April 8, 2016

Workout: 21-15-9 reps for time of:

Push press (95, 65)


Accessory: 5 rounds for speed:

Push the Prowler or drag the Sled 50 feet


“Full Effort Is Full Victory.”

A famous quote by Mahatma Gandhi — this is not an ‘everyone is a winner’ type of saying; it is also not saying that winning and being in first place is what it is all about. Rather, this quote speaks to how much effort, heart and passion you can bring to whatever task you’re performing. And as your CrossFit journey rolls along, we challenge you to live up to the mantra of “Full effort is full victory.”

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Thursday, April 7, 2016

Workout: Four rounds for time of:

400m Run

7 Deadlifts (choose your load)

Accessory: Accumulate 100 Hollow Rocks


A Few Reasons ‘BMI’ Shouldn’t Be Trusted As An Overall Health Marker

Body Mass Index (BMI) was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician.

Quetelet produced a formula to give a quick and easy way to measure the degree of obesity of the general population, ultimately to assist the US government in allocating resources.  The equation quite simply takes a persons weight and divides it by their height, squared.

A few issues with this formula:

It is scientifically nonsensical — There is no physiological reason to square a person’s height (Quetelet had to square the height to get a formula that matched the overall data. If you can’t fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.

It is physiologically wrong — It makes no allowance for the relative proportions of bone, muscle or fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and health-conscious individuals tend to find themselves classified as overweight, or even obese.

So, if you love your body and you take good care of it (as you should), please don’t let some outdated equation tell you that you’re anything less than fit as f#ck!

Read more here.

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Wednesday, April 6, 2016

Workout: “Nate”:

Complete as many rounds as possible in twenty minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72, 55)


‘Per Ardua Ad Alta.’
(Through hard work, great heights are achieved)

WODBooks are back in stock for a short time only. Get yours now while they last!

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Tuesday, April 5, 2016

Workout: Front Squat: 2-2-2-2-2 w/ 5 second pause at the bottom of the first rep

Accessory: 3×12 Bulgarian Split Squats


Share The Love, Not The Germs!

Our goal at CrossFit Belltown is to assist all of you in your quest for health and happiness. We absolutely love seeing your faces every day, and hope you enjoy it so much that you want to be here every day. But is ‘every day’ really such a good idea, especially when you start to feel run down; even sick? And with being sick, so comes the theory, “I’ll just sweat it out”.

This is our plea. Please don’t bring your germs to CrossFit Belltown. The ‘sweat it out’ theory just brings germs to the rest of us, in an environment already filled with heavy breathing and bodily fluids… yes people, fluids; a veritable powder-keg of communicable illnesses, hell bent on one thing — putting you on your ass for weeks at a time.

Looking at our immune system relative to the amount of ‘work’ we put into improving our fitness, here’s something to keep in mind the next time you bring a sniffle to the gym -the longer the duration and the more intense the workout, the longer the temporary period of immunosuppression lasts. Meaning that when we’re working at higher intensities than just standing around doing bicep curls (not that there’s anything wrong with that…), we’re actually in a state that puts us at a higher risk for catching any number of nasty bugs brought into the gym, sick or non-sick, no matter how hard we work to keep the gym clean for you.

We’re not saying stay away for too long — we of course want you to come back and workout with us. What we are saying is that Seattle is full of wonderful places to take a hike or walk on the beach. Take a few days to have some “active recovery”, to breathe in some fresh air… and we’ll see you when you’re feeling better. Share the love… not the germs!

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Monday, April 4, 2016

Workout: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


The World Is Their Oyster!

Congrats to Daisy May and Nadia for competing at National Masters Weightlifting this past weekend in Savannah Georgia.

Daisy had a great showing at her first national level meet, making 3-of-6 lifts; snatching 46kg and clean & jerking 64kg, thus PR’ing her total (110kg) and qualifying her for Masters Worlds in Germany later this year.

Nadia went 6-for-6, winning Gold in her weight class for a second straight year and hitting a competition PR in the Snatch with a weight of 61kg. Nadia also hit a lifetime PR in the Clean and Jerk at 76kg and PR’d her total by 6kg at 137kg, thus further solidifying her a spot at Worlds in Germany later this year alongside Daisy (and Lincoln — who also qualified two days earlier).

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Saturday, April 2, 2016

Workout: Three rounds for time of:

20 Kettlebell Swings (55, 35)

50 Double Unders

Accessory: 3×15 Abmat Sit-Ups

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Saturday Classes

The 830am Bootcamp and 1130am Olympic lifting class will be cancelled today. The gym will still be open, however we will only be offering the 930am and 1030am classes. Both classes will be un-coached. Thus, any athlete wishing to attend either class (this includes CrossFit Basic members) will be asked to register for ‘Open Gym’.

We will still be posting a workout in the gym for everyone to complete at their leisure.

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Friday, April 1, 2016

Workout: Test a Benchmark -or- make up a missed workout

Benchmark Options:







Filthy Fifty











Nasty Girls

1RM lifts or Runs/Rows


Congrats, Lincoln!

Congrats to Coach Lincoln for competing at Master Nationals today in Savannah Georgia. Lincoln went three-for-three in the snatch — his heaviest snatch coming in at 75kg (165lbs). Lincoln also went two-for-three in the clean and jerk with a heaviest lift of 80kg (176lbs).

These lifts in both the clean & jerk and the snatch qualify Lincoln for Worlds Masters Weightlifting this October in Heinsheim, Germany.

Congrats, Lincoln! You’re going to Worlds!

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