100 Double Unders
Three Rounds for time of:
20 Front Rack Walking Lunges (135,95)
15 Handstand Push-ups
100 Double Unders
3×20 Abmat Sit-ups or 3×10 GHD Sit-ups
Get out of the Gym
Jason E. using his fitness outside the gym. We spend a lot of time in the gym working to improve our fitness, however don’t forget to get outside and enjoy your life! What good is all that fitness if you are not using it for anything fun? Work hard in the gym so you can enjoy a good quality of life outside the gym.
Lift: Weighted Pull-ups: 5-5-3-3-3-3
Workout: As many rounds as possible in 5 minutes of:
Seeing really is believing. Visualization is an huge part of what helps make for a competent and successful athlete. Muscle mass does not always equal strength.
In CrossFit, we define Strength as the Productive Application of Force. This means we do not care about “Contractile Potential” (how hard you can statically contract your muscles…). We care about task accomplishment. Strength requires neurological skills (coordination, accuracy, agility & balance), all requiring practice and focus.
So the next time you find yourself facing an obstacle or challenge, take a deep breath, visualize and focus. You just might surprise yourself.
(Photo: Scott M. 200# C&J, Max L. 185# C&J)
Workout: 4 rounds for time of:
Row 500 meters
10 Overhead Squats (155,105)
This Is What The CrossFit Open Is All About!
The first workout of the 2015 CrossFit Open is officially in the books! Congratulations to everyone who competed. Where there was Doubt and Uncertainty, Ability and True Grit most certainly prevailed; fears were overcome and personal records were had by All.
In the end, it was Christopher H., who competing as the last athlete in the last heat of the day, and on his very last rep… showed everyone what the CrossFit Open is all about; even when you’re down, you’re never really out of the fight. Christopher H., who didn’t even think he’d make the 115# Power Snatch for a single rep, found himself completing 15 total reps ~and~ saw beyond a failed attempt at a 200# clean & jerk, then digging his heels in a little deeper to make the lift with only 10 seconds remaining on the clock. And in that moment, we all felt what it was like to lift 200#’s. Truly amazing.
As many reps as possible in 9 minutes of:
10 Deadlifts (115,75)
5 Snatches (115,75)
1-rep-max Clean and Jerk
Time Cap: 6 minutes
The 2015 CrossFit Open is officially underway!
Gabe Rosenshine, kicking off The Open by clean & jerking 165#s.
A personal best!
15.1 Tips & Advice
Breathe! The Open is an opportunity for camaraderie, fun and taking your body out for a spin. The beauty is you will walk away from every workout with a mental list of what you kick ass at and what you can do better. Learn what you can and execute with that wisdom next time.
15-30min aerobic (light barbell work, rowing, etc…) increasing intensity to 2-3 hard efforts toward end of warmup. Play with lots of midline dynamic flexibility. Hit 1 or 2 rounds of the workout ~and~ work up to 75-80% of your Clean & Jerk going into the event.
Stay aerobic in your efforts; meaning a sustainable pace! The weight is not heavy enough to ruin you unless you go too fast.
Do it twice?
Realistically, No… unless you plan on qualifying for Regionals. Otherwise have a beer, sit back, relax & enjoy the show.
Keys to Movements?
To put is simply, 50% of this workout is Toes-to-bar. That cannot be taken for granted. The downside is this movement attacks your grip and your core, so break them up, early on… even if you feel like you can do more. It’s a light deadlift, so be happy. If toe-to-bar & snatches aren’t your thing… no worries because you can break them up from the get-go and shouldn’t lose too much time in doing so, as long as your transition is quick across all three movements. The key regarding the Clean & Jerk is to start with a weight you KNOW you can lift; get one in the bank, so to speak… and build from there in 5 to 20lb increments.
Three rounds for time of:
400 meter Run
21 Kettlebell Swings (55,35)
Accessory: Group Led Stretching
Paying It Forward
Deke Turner and Fred Boyle are both hooked big-time on the ‘Kool Aid’.
Fred’s CrossFit debut with us was in October of 2012. Since then, Fred has learned to walk on his hands farther than most of us can even crawl. As for Deke, having begun his CrossFit journey in June of 2013; Deke is now pushing and pulling more weight than he ever thought possible (shown here, split jerking 165lbs). Both Deke and Fred now, in addition to training at CrossFit Belltown, have small garage gyms at home where they enjoy training with their family. Way to set the example, fellas!
Workout: Push Press: 5-5-5-5-5 reps
Accessory: 3×12 Barbell Bent Over Row
This past Saturday morning proved to be a real burner; 4x400m repeats followed by 4x200m repeats. Nearly every run was a photo-finish; a fight for finish line. And when the dust finally settled, Jason Piper and Gretchen Boehm presented the fastest scores of the day.
Top 400m time: 66 seconds
Top 200m time: 30 seconds
Top 400m time: 70 seconds
Top 200m time: 34 seconds
Workout: Front Squat: 10-10-10-10-10 reps
Accessory: 3×12 Barbell Goodmornings
Birds Of A Feather WOD Together
It would seem CrossFit Belltown is alive & well in California. CFBT Alumni, Shereen Alibhai, making a friend at her new gym in San Francisco (Flagship CrossFit), who also happens to be sporting an equally dapper hoodie.
Workout: For time:
Run 400 meters
Run 400 meters
Run 400 meters
Run 400 meters
The WODBook, a CrossFit Belltown staple since 2009, is the perfect tool for helping you to realize your true athletic potential. Use this logbook to look back from time to time; to appreciate where you’ve come from and to help you remember past workouts. Learn from success and failure. Each page is an opportunity to map out what it takes to make you a champion in your own eyes.
See gym front desk for details. Grab yours today!
Workout: 5 rounds for time of:
12 Hang Power Clean and Jerks (115,75)
9 Thrusters (115, 75)
6 Power Snatches (115, 75)
We’ve expanded our Open Gym hours to now include Mon-Fri 430p to 730p. So…. If you’re looking to make up a workout or work a specific weakness apart from our regular group classes, now’s your chance! See Front Desk for details.
Please keep in mind Open Gym is something that is typically not allowed in the vast majority of CrossFit Gyms. That said, should you wish to take part in this non-class/non-coached structured format, you must first meet all of the following criteria:
1.) You must have trained at CFBT or another CrossFit Affiliate for a minimum of six months.
2.) You must have a CFBT Unlimited Silver or Gold Membership.
3.) You must correctly answer a series of Training-related questions to determine the safety and efficacy of your workouts.
Open Gym Rules:
1.) You must still register for class via MindBody online.
2.) You must be on time.
3.) You must share your programming/workouts with coach on duty.
4.) You must give priority regarding space/equipment to group classes.
5.) You must clean up after yourself, period.
Workout: TRACK WORKOUT
4×400 meter with 2 minute rest between efforts, rest 5 minutes then:
4×200 meter with 2 minute rest between efforts
Accessory: Group Cooldown
As We Run, We Become!
CrossFit Belltown will be hosting only one class today. That class will take place at 930am at the Queen Anne Bowl PlayField, NOT CrossFit Belltown. All athletes, including Bootcamp & CrossFit Basics, are welcome to attend.
(The gym will be closed, as we are hosting a CrossFit Level 2 Seminar)