Workout: Hang Power Snatch: 2-2-2-2-2
Accessory: Work Toward A 2016 Goal
Are You Working Out?
Are You Training?
“There is a difference between the two and that difference isn’t always understood when people start. If you are training then you are pushing the limits in order to achieve a higher level in a sport. This will require long hours, training alone, daily reflection, proper sleep, recovery, food, and sacrifice. This isn’t for everybody and I often see over time that the requirements for training often weigh too much on people’s pysche. Working out is about fun. You should always leave the gym feeling better than when you walked in. You should never get injured. You should have that be the best time of your day and you enjoy what you’re doing. Before people get started on “training,” and truly training for a sport, they need to fully grasp what is required. When I was training for basketball it wasn’t just going to the park and having fun while playing with friends. It was long hours alone early in the morning or late at night, by myself shooting thousands of shots and dribbling. It wasn’t always fun but it was what was needed to get done for my higher purpose. Have your understanding of your goals, and stick to the plan. Both paths are awesome and lead to success, as long as you want to be on that path and put in the work.”
~ Jason Leydon (CrossFit Milford)
Workout: Seven Rounds For Time Of:
7 Front Squats (165, 115)
7 Chest-to-Bar Pull-Ups
Accessory: Work Toward A 2016 Goal
Are Your Hamstrings Actually Tight?
This just in… Your tight hamstring may not need to be stretched!
Your pelvic tilt can play a big role in how tight your hamstrings feel. With a neutral pelvis, there is balance between the hip flexors and hamstring. Any tightness here is probably okay to be stretched out. But when we look at the anteriorly tilted pelvis, that all changes. The shortened hip flexors pull the front of the pelvis down. This, by default, causes the back of the pelvis where the hamstring attaches to be pulled up, which actually brings the hamstrings into greater stretch and tension.
So the sensation of tightness that you feel may not be tightness at all, and further stretching the hamstring will not likely do you any good. You have to feed slack into the hammies from the other side of the leg so that they can settle back to a ‘normal’ length.
That said, take a long hard look in the mirror at your degree of pelvic tilt. Are you hyperextended at your low back (i.e., demonstrating an ‘anteriorly rotated’ pelvis)? If so, you need to attack those shortened hip flexors that are pulling the front of your pelvis down. Attacking the hip flexors will help to reset the pelvis into a neutral position and free up any unnecessary tightness surrounding your hammies.
Try these exercises to help improve upon hip flexor mobility, while also helping to strengthen your glutes. Both exercises will almost immediately ‘loosen’ your hammies and give you a more complete hip extension for all that heavy lifting.
Workout: “Filthy Fifty”
50 Box Jumps (24, 20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35)
Walking Lunge, 50 steps
50 Push Press (45)
50 Hip Extensions
50 Wall Ball Shots (20, 14)
50 Double Unders
Time Cap: 35 Minutes
Are You Using Your Weight Belt Correctly?
Often athletes think they’re using a weightlifting belt correctly by just wearing it tight around their waist. In order to properly use a belt, you must breathe and brace your core ‘into the belt’. If you only wear the belt tightly around your waist, you miss out on the full potential of the belt. Next time you squat with a belt, take a huge breath and expand your stomach into the belt and then brace against it.
However keeping mind, the belt does not replace the role of your core muscles, but rather acts as another restraint or layer to add rigidity to your midline. A belt combined with a correctly braced core is more stable than no belt at all, and can increase the lifter’s intra-abdominal pressure by a factor of 20-40% when squatting max loads.
Save your belt for truly heavy loads, i.e. 90% or higher. In fact, many athletes don’t care to wear a belt at all. Like any other piece of gear, use it only when needed. Otherwise you run the risk of it becoming a crutch.
Workout: Back Squat 3-3-3-3-3 reps
Accessory: 4×12/leg Reverse Barbell Lunges
CrossFit Belltown will be closed today (Saturday) in observance of Christmas Eve. We will resume normal business hours on Monday, December 26th.
Workout: “The 12 Days of CrossFit Belltown”
1 Jerk (135, 95)
2 Hang Power Cleans (135, 95)
3 Deadlifts (135, 95)
4 Box Jumps (24, 20)
6 OHS (135, 95)
7 Kettlebell Swings (55, 35)
8 Calories Rowing
9 GHD Sit-Ups
11 MedBall Cleans (20, 14)
Like the song “12 Days of Christmas” — complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my trainer gave to me: one Jerk; on the 2nd day of Christmas my trainer gave to me: 2 Hang Power Cleans and 1 Jerk; on the 3rd day of Christmas, my trainer gave to me: 3 Deadlifts, 2 Hang Power Cleans and 1 Jerk; continue with 4 Box Jumps, 3, 2, 1 etc… Final round is 12 Muscle-Ups down to 1 Jerk.
Holiday Schedule Revision
Happy Holidays from CFBT! Hopefully Santa brings us all a few PR’s this Christmas!
A reminder that we will not be hosting class this Friday, December 23rd, at 6:00am or 6:30pm. Also, all classes will be canceled on Saturday, December 24th, in observance of Christmas Eve.
Workout: Row 5000m
Accessory: Spend 10 minutes mashing out hamstrings and hold couch stretch for 2 minutes per side
Time Is Running Out
Checked the goals board lately? With less than two weeks left in 2016, how much progress have you made? How many boxes have you checked? How many of the goals you set out to achieve back in January have you accomplished? Of the boxes that remain unchecked, ask yourself how much time you’ve actually spent working on them over the last 12 months. A goal without a plan is just a wish. If you want it, you have to put in the work. Remember, if it was easy, everyone would do it. The hard work we put in day after day is what sets us apart.
Workout: Three Rounds For Time Of:
30 Kettlebell Swings (55, 35)
Accessory: 4×20 V-Ups (add weight as needed)
Whether you’re traveling for the holidays or just want to stash some quality food away to avoid a trip to the grocery store during the Christmas madness, we received our order of NW FitMeals just yesterday morning. They freeze well, and we won’t be getting a delivery next week due to the holiday, so stock up while you can!
Our menu this week includes:
Paleo Chicken Salad $10.99
Pork Carnitas $11.99
Moroccan Chicken Stew $11.99
Bacon-Wrapped Smokey Chicken $11.99
Spicy Chicken Meatballs w/ Paleo Ranch $11.99
Workout: Shoulder Press: 3-3-3-3-3-3-3
Accessory: 100 Banded Tricep Press Downs
And The Award Goes To…
Congratulations to the recipients of our Annual CFBT Awards! These six outstanding athletes embody and embrace what we feel CrossFit Belltown is all about — accountability, community, and personal transformation.
Daisy May Gutierrez
Most Likely To Never Give Up
The Chad Walters Award
The one and only… Chad Walters!
150 Wall Ball Shots (20, 14)
Accessory: Spend 10 Minutes Mashing Out Quads
Class Schedule Holiday Reminder
This week only, Monday, December 19th through Thursday, December 22nd — all 12pm, 430pm, 530pm & 630pm classes will be un-coached; we will only have ‘Open Gym’ hours available for the days/times listed. However, we will still be sure to post a workout for those of you not following your own programming that still wish to attend class (keeping in mind you will not have a coach to lead you through said workout).
Meghan will be on hand to offer any assistance where necessary, as she has her CrossFit Level One Certificate and can help as needed. Please do not be afraid to ask her for assistance or guidance.
Also Friday, December 23rd — the 600am and 630pm classes are cancelled.
Saturday, December 24th (Christmas Eve) — All classes are cancelled.