Category Archives: Workout of the Day

Friday, April 10, 2015

Workout: 21-15- and 9 reps, for time of:
Squat snatch (95,65)
Chest to bar Pull-ups

Time Cap: 10 minutes

Accessory: Accumulate 30 Handstand Push-ups

image1 (21)The Struggle Within

We as CrossFit athletes and Coaches alike, speak so often of the valiant efforts of the accomplished, the winners, those who distinguish themselves in competition; we often forget that most of our struggles goes unseen. The biggest effort in many gyms often happens before the WOD ever starts, before the “3-2-1-Go!”, before the first warm-up, before the first hello. The biggest effort is often just walking through the door. Think about it. People — grown adults — show up in CrossFit gyms to learn, to admit they don’t know everything, that they’re not accomplished at everything, that they need help, that they need to learn, that they need to grow. It’s a declaration no one wants to make. Our ego fights against it. We pride ourselves on knowing what to do, what to say, how to be. Our bravado masks our fear of the world. And in the CrossFit gym, we take off those masks and simply lay bare our fear in many, many domains. And we try. We fail. And we try again. Maybe (hopefully!) we eventually succeed: at this skill, at that movement, in this WOD, in that goal. But we fool ourselves if we believe that success is our most difficult moment. No, success is reaping the rewards of many difficult moments; many struggles, each met and conquered. Success is a culmination. But it all starts with that walk though the door, the admittance that you suck at something, at many things. You suck, so what. We all do. Welcome to the road to success.

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Thursday, April 9, 2015

Workout: “DT”
Five rounds for time of:
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)

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Age…It’s Just A Number!

Meet Lou. Lou is 60years 6months 28days old. Lou enjoys man-makers, sub-2min strolls around the block and being an all-around badass.  Lou was recently voted ‘Most Likely To Beat You In a Workout.’ How, you ask? Everyday, Lou has two options, as do all of us: to step forward into growth or step back into safety. This is what growth looks like; unbeatable and tough as nails. Lou, thank you for allowing us to be part of your journey.

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Wednesday, April 8, 2015

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: Spend 10 minutes working towards a goal on the goal board or a skill



Suck It Up!

Please be sure to stop by the front desk tonight between 430p & 730p. We’ll be sampling our newest high performance pre- and post-workout snack, Fuel For Fire… a convenient, easy to digest, insanely delicious, high protein, Paleo friendly squeeze treat that packs 10 whopping grams of yummy protein in every 4.5oz pack.

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Tuesday, April 7, 2015

Workout: Shoulder Press:
3-3-1-1-1 reps

Accessory: Alternating Tabata:
Handstand Hold
Hollow Hold

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 Up Up & Away!

Rope climbs. A flashback PE classes of old, and a movement that comes up in CrossFit just often enough to be stressful each time it does. Because let’s be honest -even if you are lucky enough to be at a gym that has a rope to climb, how often does it cross your mind to get in rope climbing practice at the end of a WOD or lifting session?

If you have ever attempted to climb a rope, you know that it places incredible demands on your entire body, and sometimes even more so on your mind, since you cannot simply let go of the rope if you feel suddenly tired. Because this is a bodyweight movement, it automatically qualifies as a gymnastic skill (Did you know Rope climbing was an Olympics gymnastics event until 1932).

First try practicing the “no-leg rope climb” with feet firmly on the ground (shown in the photo above), and then progressing to the J-wrap:

• Begin by standing beside the rope.

• Reach overhead and grab the rope as high as possible, with one hand above the other.

• Tuck dominant leg up to your chest and place vertical shin up against the rope.

• Lift opposite leg off the ground and sweep it around the back of the rope,wrapping it from under and up around the tucked foot.

• By keeping both feet always flexed, you will be able to sweep, hook and wrap the rope much easier.

• with the rope wrapped around the dominant foot, you can now stand on it and start to inchworm your way up the rope.

• To secure the wrap, place your wrapping foot on top of the standing foot while keeping the wrap tight between both feet. Step firmly on the wrap.

• Extend the tucked leg and push your body up by standing tall.

• Reach over head again and grab the rope as high as possible, with one hand above the other.

• Hold on tight and release the wrapping foot to allow the standing foot to free form the wrap.

• Tuck that standing foot up again, sweep the wrapping foot and hook the rope with the other foot, and re wrap.

• Repeat Stand & Pull!

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Monday, April 6, 2015

Workout: Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters


Hard Work Favors The Brave!

Saturday’s Track workout proved that even though everyone in attendance hadn’t run a mile for time since High School; their newfound journey as CrossFitters had more than prepared them to exceed even their own expectations of what had once been thought was out of reach. All ten athletes tested themselves against the four laps…and EVERYONE Pr’d! There was three sub-6min miles, four sub-7min miles and 3 sub-8min miles. Honorable mention goes to Madison F., with a fast n’ furious finish time of 6:24 (Madison has been CrossFitting at CFBT since June of 2014).

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Saturday, April 4, 2015

Workout: For time:

1 mile Run


A 12min Mile Is Just As Far As A 6min Mile!

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.

 PlayField Address: 2806 3rd Avenue West 

(CFBT will be closed today, as we are hosting a CrossFit Level 2 Seminar).

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Friday, April 3, 2015

Workout: For time:
50 Dumbbell Snatches (55,35)
15-foot Rope Climbs, 5 ascents
40 Dumbbell Snatches
15-foot Rope Climbs, 4 ascents
30 Dumbbell Snatches
15-foot Rope Climbs, 3 ascents
20 Dumbbell Snatches
15-foot Rope Climbs, 2 ascents
10 Dumbbell Snatches
15-foot Rope Climbs, 1 ascent

image1 (17)Catch Us If You Can!

If you haven’t caught one of our Saturday morning Track workouts, there’s still time. CrossFit Belltown will be training at Queen Anne Bowl Playfield for the next two Saturdays; April 4th and 11th at 930am. So come one, come all. We train for life… and sometimes life demands that we RUN.

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Thursday, April 2, 2015

Workout: Complete as many rounds as possible in twenty minutes of:

Run 400m

7 Muscle-ups

Accessory:  Accumulate 100 Hollow Rocks


Eating on The Road

I spend about 50% of my life on the road for work; which means I spend A LOT of time in Airplanes, Airports and Hotels.  Over the years I have had to figure out how how to “eat well” on the road, when options might be limited. I know a lot of you guys also travel for work and I often am asked if I have suggestions on good travel snacks. Pictured above are just a few of my on the road staples!  Now, these snacks do not replace real food, but sometimes you have to just do the best you can. These snacks also work well if you have a busy day at work or tend to be on the go a lot! Share your favorite snacks with our community on Instagram, using #CrossFitBelltown

Pictured Above:

Real Sticks: Beef or Turkey sticks which are a good source of protein in a pinch.

Tanka Bars: Buffalo Meat with dried fruit and spices

Progenex Recovery: Protein Powder, this has saved me when the only options around were carbs and I wanted to keep my Protein, Carbs and Fat balanced.

RX Bars: Evening sweet treat for me. It’s got Protein, Carbs and Fat but it is higher in Carbs.

Perfect Foods Bar: Good amount of Carbs and Fat, little lower in Protein but it works in a pinch.

Justin’s Almond Butter: These things are a lifesaver! It’s unbelievable easy to find Carbohydrates in an airport, but a bit more difficult to find fats.

Peter Rabbit Baby Food: Yep, that’s baby food! It’s simple, clean and a good source of carbohydrates when on the go.  I often pack a frittata or grilled chicken to eat with one of these squeeze packs.

Fuel for Fire: These things are amazing.  They are similar to the baby food but also have 10g of Protein. Look for these next week in the gym.

Once you have figured out a few staples you like, it becomes much easier to try to manage eating clean on the road.  The next step is to make sure your macronutrients are balanced (Protein, Carbs and Fat).  Carry a few snacks from each macronutrient category and mix and match as you please.

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Wednesday, April 1, 2015

Workout: Test a Benchmark Day

Options:Annie, Amanda, Barbara, Cindy, Diane, Elizabeth, Filthy Fifty, Fran, Grace, Isabel, Jackie, Karen, Kelly, Linda, Mary, Nancy, Nasty Girl, s1RM lifts or Runs/Rows


 Why Do We Keep Score?

Someone once said “If you aim at nothing, you will hit it every time.” In the case of the whiteboard, our aim in keeping scores(s) is to provide us with a quantitative assessment of your performance; the hard facts and data that allow us to take the intangible and turn it into something tangible. It allows us to measure, observe and repeat given workouts when needed, as in today’s (Re-)Test A Benchmark Day. Workouts such as Cindy, Fran, Helen, etc… are invaluable tools in helping us to reflect on our programming as well as any improvements you’ve made in striving for a higher level of Fitness. We want results that are unquestionable. We want results that we can stand behind as coaches, as athletes and as a community. We want a board that is filled with personal records. We keep score to measure our own individual progress while also helping to hold ourselves to a higher standard. We as coaches paint the target; choose your aim wisely.

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Tuesday, March 31, 2015

Workout:  10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat Clean (135, 95)
Toe To Bar
Box Jump (24, 20)


CrossFit Level 1 

Kellen and Meg (pictured with CrossFit HQ Seminar Staff Members) participated in the CrossFit Level 1 Course this past weekend at CFBT.  Meg has had her CrossFit Level 1 Certificate for 5 years and attended the course again as a refresher.  The CrossFit Level 1 Course is not just for those looking to train others. It’s a great for those who want gain greater understanding of the CrossFit Methodology and core concepts of the program that they love.  Also, check out the CrossFit Training Instagram page (@crossfittraining) for great videos, tips and photos!

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