Category Archives: Workout of the Day

Thursday, June 30, 2016

Workout: Hang Power Snatch: 1-1-1-1-1

Accessory: Accumulate 3-minute handstand hold


Run With Us -or- Run From Us

The people we surround ourselves with either raise or lower our standards. They either help us to become the best-version-of-ourselves or encourage us to become lesser version of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.

We all need people in our lives who raise our standards; to remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.

Shown above, Alex made the pilgrimage to Covington WA this past Saturday afternoon to show his support and admiration for two of his favorite CFBT athletes, Daisy and Kelly.

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Wednesday, June 29, 2016

Workout: 5 rounds for time of:

7 Squat Cleans (155, 105)

14 Kettlebell Swings (72, 55)

Accessory: 4×25 Banded Glute Bridges


Your Mental Toughness Will Only Take You As Far As Your Mental Strength Will Allow

Having mental toughness means you are willing to take pain and keep moving forward.

Having Mental Strength means you make smart decisions that limit how often you need to be mentally tough.

You need both, but one is only so good without the other.

(Photo credit: Lincoln Brigham)

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Tuesday, June 28, 2016

Workout: For time:

400m Run

20 Push Press (135, 95)

400m Run

15 Push Press

400m Run

10 Push Press

400m Run

5 Push Press

Time Cap: 20 Minutes

Accessory: 4×20 Rear Delt Flys


It’s Chow Time!

Northwest FitMeals are back with another week of tasty lunches and dinners. Get ’em while they last!

This week’s meal choices:

Chicken salad $10.99
Turkey chili $10.99
Italian meatball marinara meal $11.99
Bacon wrapped jalapeño chicken $11.99

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Monday, June 27, 2016

Workout: Back Squat: 1-1-1-1-1

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Team ‘CrossFit Belltown Babes & Team ‘Birkenstock’

Congratulations to Belltown Babes, Kelly and Daisy (“CrossFit Belltown Babes”), for securing a 3rd place finish in the scaled division at the Devotion Games on Saturday. And on the Rx’d side of things, Kim and Andrea (“Team Birkenstock”) also captured a 5th place finish in classic Deadpool fashion — maximum effort!

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Saturday, June 25, 2016

Workout: Sumo Deadlift: 3-3-3-3-3-3-3


The Devoted Ones

If anyone’s wanting to take a road trip this weekend, CrossFit Devotion in Covington is the place to be.

Our very own Kelly A. & Daisy M. will be competing on Saturday in the Devotion Games as a team in the Scaled Division. And pulling anchor-leg on Sunday will be Kim K. and Andrea P., heading up the Rx Team Division.

Give ’em hell, ladies!

You can read more about the competition here.

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Friday, June 24, 2016

Workout: 3 rounds for time of:

10 Overhead Squats (135, 95)

50 Double-Unders

Accessory: 4×20 Banded “Cable” Crunches


Balance and the Bar

Mike Burgener of CrossFit Weightlifting says the first place to clean up your technique is in the setup position — the athlete’s positioning before the bar even leaves the ground.

Check out your own feet next time you’re setting up for a lift — what does your positioning look like? Where is your weight resting? If your toes are coming up off the floor, chances are you’ll have a hard time getting your knees out of the bar path during the initial pull from the deck, and nobody enjoys bloody shins. Conversely, if you’re coming forward onto the balls of your feet, you’ll likely be yanked forward during the initial pull and have a pretty difficult time correcting your balance in the later stages of the lift.

Coach Burgener instructs his athletes to center their weight in the middle of the foot during the setup and through the initial pull. Once the bar has reached the knees, the weight is balanced from the middle of the foot to just slightly back of the midfoot, creating a solid balance at the hang position that would prevent the athlete from being pulled or pushed forward or back.

According to Coach Burgener, 90% of all missed lifts are attributed to the feet, rather than something like an early pull. So, next time you’re struggling to make a lift, don’t wish for more strength. Instead, take a breath, step up to your bar, get positioned, and look at your feet.

Read more here.

Shown above, Daisy May demonstrates a solid setup position for the snatch, resting her weight firmly mid-foot.

(Photo credit: Lincoln Brigham)

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Thursday, June 23, 2016

Workout: 5 rounds for time of:

6 Handstand Push-Ups

12 Chest-To-Bar Pull-Ups

24 Weighted Walking Lunges (35, 20)

Time Cap: 15 Minutes


Last Rep, Best Rep!

How badly do you usually want that last rep? Bad enough to sacrifice good body mechanics? If you said yes, you’re not alone.

In our quest for quality over quantity, we preach that your last rep should be your best rep. Why? Every time you bail on good form when you get to your last rep, you’re leaving work on the table. And worse, you’re reinforcing sketchy neurological patterns that your body remembers.

The converse holds true when your last rep is your best rep — you uncover hidden work, and you reinforce solid motor patterns… even when you’re tired.

So don’t fall into the ‘last rep’ trap. Clean it up.

Last rep, best rep!

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Wednesday, June 22, 2016

Workout: For time:

25 GHD Sit-Ups

1 Muscle-Up

20 GHD Sit-Ups

2 Muscle-Ups

15 GHD Sit-Ups

3 Muscle-Ups

10 GHD Sit-Ups

4 Muscle-Ups

5 GHD Sit-Ups

5 Muscle-Ups

Accessory: 4×20 Standing Bent-Over Rear Delt Flys

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CrossFit Belltown
Welcomes Andy Scott To Its Coaching Roster

Andy comes to us as prior CrossFit Belltown athlete.  Andy will be coaching Wednesday evenings at 630pm. Please stop in and get to know him, he’s a most excellent trainer and an all-around helluva guy.

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Tuesday, June 21, 2016

Workout: Front Squat: 5-5-5-5-5

Accessory: 100 Banded Good Mornings


Strong Is The New Beautiful

CrossFit Belltown is honored to have been voted by The Box Business as one of the top five most beautiful CrossFit Gyms in the world.

Read more here.

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Monday, June 20, 2016

Workout: “Tabata Something Else”

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 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score: Total reps from all 32 intervals

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Eat Clean & Train Dirty!

Starting today (Monday), we will be offering ‘Northwest FitMeals‘ for purchase at the gym front desk.

So whether you’re tired of making multiple trips to the grocery store each week or wanting to cut back on prep/cook/cleaning time in the kitchen, Northwest FitMeals is your ticket to a more convenient way to keeping your diet on track, especially considering that at least 80% of your fitness goals are achieved through your diet, and 20% is through your workouts — let Northwest FitMeals do 80% of your work!

NOTE: For anyone using the MyFitnessPal app, Northwest FitMeals offers a full macronutrient breakdown for each of their meals within the app.

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