Category Archives: Workout of the Day

Saturday, December 17, 2016

Workout: Complete As Many Rounds As Possible In 20 Minutes Of:

5 Chest-To-Bar Pull-Ups
10 Wall Ball Shots (20, 14)
15 Kettlebell Swings (55, 35)



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Friday, December 16, 2016

Workout: “J.T.”

21-15-9 Reps For Time Of:

Handstand Push-Ups

Ring Dips


Accessory: Accumulate 2 Minutes in L-sit


The Top 3 Supplements For A Better Night Sleep

Most of us can agree that getting a good night’s rest is critical for proper recovery. Quality of sleep affects growth hormone levels, muscle growth, cognitive function, mental focus, body composition, insulin sensitivity, and your ability to recover from injury.

While stimulants like caffeine can help you get through the day, just about everyone can agree that nothing replaces a good night of sleep. It’s about more than just staying awake during the day. Poor sleep can cause issues like brain fog, increased fatigue, and decreased rate of recovery from training.

Here are a few supplements that seem to work quite well for enhancing sleep quality.

Glycine is an amino acid that also acts as a neurotransmitter. Multiple studies have found that a dose of about 3 grams before bed can improve sleep quality, cognitive function, as well as reduce daytime fatigue.

Magnesium is a co-factor in hundreds of enzymatic reactions throughout the body. Common symptoms of deficiency include muscle cramps, weakness, insomnia, loss of appetite, restlessness, irritability, sugar cravings, fatigue and high blood pressure. Recommended dosage is between 300-400 milligrams just before bedtime.

Yogi Bedtime Tea
This tea helps with calming the mind and body before bedtime. The main ingredients include California poppy, chamomile, and the amino acid L-theanine which have all been found to be beneficial for reducing stress, increasing relaxation, and improving sleep.You can find it for sale here — though you can also find it in many local health food stores, including Whole Foods.

A Simple Protocol

About 30-60 minutes before bedtime, do the following:

  • 3 grams of glycine OR 10 grams of collagen protein

  • 300-400 milligrams of magnesium (either capsules or powder)

  • 1 serving of bedtime tea

This simple combination seems to work quite well for my clients who have asked about a supplementation protocol to help them improve their quality of sleep. Try it out and let us know how it works for you!

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Thursday, December 15, 2016

Workout: Deadlift: 3-3-3-3-3

Accessory: 100 Banded Good Mornings


The Top Benefits Of Exercising Outdoors When You’re Freezing Your Ass Off

Higher Spirits…
Let’s face it, it can get really gloomy this time of year. Getting outside and exposing ourselves to as much daylight as possible is hugely important to our vitaminD-stores -which helps with overall skeletal and muscular efficiency, not to mention mood.

Lung Capacity…
By breathing the thin frigid air, we allow our lungs to adjust over time because our lungs are forced to process oxygen in a more efficient manner. Once we’ve adapted to the cold, our bodies can perform better and move with more efficiency.

Boosted Metabolism…
We know that regular exercise does wonders for our metabolism. However, training in the cold can increase that boost considerably. To keep warm, our bodies shake uncontrollably. This means that our bodies have to expend more calories just to keep warm.


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Wednesday, December 14, 2016

Workout: For Time:

30 Overhead Squat (95, 65)

7 Muscle-Ups

20 Overhead Squats (95, 65)

5 Muscle-ups


Holiday Hours

Thursday, December 15th – 430pm, 530pm & 630pm classes are being cancelled as we prepare for our annual holiday party.

Friday, December 16th – 600am class only will be cancelled for the day.

Monday, December 19th through Thursday, December 22nd12pm, 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.

Friday, December 23rd – 600am and 630pm classes are cancelled.

Saturday, December 24th (Christmas Eve) – All classes cancelled.


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Tuesday, December 13, 2016

Workout: Five Rounds For Time Of:

50 Double-Unders

10 Push Jerks (185, 135)

Rest 1 minute

Accessory: 3×15 Weighted Sit-Ups


Annual Holiday Party Reminder

Just a reminder that our annual holiday party will be this Thursday, December 15th at CrossFit Belltown between 7pm and 10pm.

Dinner will be on us (catering made possible by NorthWest FitMeals). Drinks will be on you (refreshments made possible by Shake Bartenders — drink prices will range between $7-$10 per libation).

And yes, please feel free to bring cookies…!

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Monday, December 12, 2016

Workout:  Back Squat: 20-15-10

Accessory: 100 Banded Glute Bridges


American Open 2016

The 2016 American Open is officially in the books — World Champions and up-and-coming lifters from across the country descended upon Orlando this past weekend for one last attempt to improve upon their total for the year and/or set a World/American record in the clean & jerk / snatch — They certainly did not disappoint. For some, lifetime dreams were realized. For others, the journey of being able to move mountains was only just being born.

Our very own Nadia had the pleasure of earning a qualifying spot to compete in the women’s 53kg category. She went 58kg in the snatch and 76kg in the clean & jerk.

(Photo credit: Lincoln B.)

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Saturday, December 10, 2016


Classes Cancelled Saturday, December 10

In observance of the CrossFit Level 1 Certificate Course being hosted at CFBT this weekend, we are canceling our regular schedule of classes on Saturday, December 10. We encourage you all to take this opportunity to put your hard-earned fitness to work doing something fun outside the gym. Run, hike, ski, snowboard… Whatever your activity of choice, get outside and take advantage of this beautiful and diverse piece of real estate we call home.

(Photo Credit: Hunter F.)

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Friday, December 9, 2016

Workout: “Annie”

50-40-30-20-10 reps for time of:




What The Heck Does a Well-Executed Push Jerk Have To Do With A Kipping Pull-up?

The answer: a complete and full hip extension! There is no other answer.

A kipping pull-up is to a pull-up what the push jerk is to the strict overhead press. In both the kipping pull-up and the push jerk, you’re using the momentum created by the lower body to help with what is normally an upper body movement. And the more momentum you can create with the lower body, the easier the movement becomes — you can lift more weight or perform more reps. Now think about that for a moment. Isn’t that a large part of why we’re all here… to improve our overall work capacity? After all, more work faster is the name of the game.

However inevitably, the bigger question always becomes, “Well, isn’t a kipping pull-up considered cheating?” So, is that to say the push jerk is also a cheated movement? Or could it just possibly be a different exercise than the strict overhead press? Well, one thing is for certain: in both cases, the person doing either movement can either look very athletic, coordinated and powerful, or like a total spaz’.

A true kipping pull-up isn’t just a ‘cheated’ pull-up. It’s actually a very technical movement. Proper execution requires timing, power, and coordination, especially when you’re linking them together. The same thing can be said for the push jerk. A proper push jerk isn’t just a cheated strict press. It’s actually a very precise movement requiring specific body positions as well as a lot of timing — just as the kipping pull-up demands. Each movement requires a fully extended hip to either elevate the barbell, or in this case, to elevate our own bodyweight skyward.

Not many people criticize the push jerk, yet the kipping pull-up receives more than it’s fair share of hate mail than any every other exercise combined. That’s odd. In both cases, you’re doing the same thing: using momentum originating from the hip to help the upper body do the job. And in both cases, we’re talking about a compound movement. In both cases, anyone doing it wrong looks like an epileptic patient and runs the risk of injury. Done correctly however, both are quite safe and can generate a tremendous amount of power.

So when should you try the kipping pull-up, unassisted? To answer that, let’s go back to the push jerk by comparison. If someone is weak and can’t hold a 45lb barbell (pressed) overhead without wildly flailing about, it’s probably not a good idea to have him/her do push jerks under any amount of load. That said, it’s best to hold off on all things kipping until you can get a decent amount of strict pull-ups, performed from a dead-start and with a pause at the top of each rep. How many reps, you ask? At least three to five. Doesn’t sound like much? Well, try it. Start from a dead hang. Pull yourself up with zero momentum, bring your chin above the bar, hold for two seconds. Lower yourself under control back into a dead hang and repeat. Much tougher than it looks.

It’s not enough to be able to carry your bodyweight through time and space; you must be able to fully control it in all phases of a given movement, just as the push jerk demands. So either get busy lifting, or get busy swinging. The choice is yours.

Here’s more on the kipping pull-up.

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Thursday, December 8, 2016

Workout: Front Squat: 1-1-1-1-1-1-1
*10-second descent + 10-second pause at the bottom of each rep

Accessory: 1,000m Row at 60%-70% Effort


CrossFit Belltown Is Headed To The American Open Championships

Our very own Nadia Shatila is headed to one of the most coveted and prestigious olympic lifting competitions in the country — The American Open!

Where: Orlando World Center Marriott in Orlando, FL.

When: December 8th-11th, 2016.

This annual event, open to both U.S. and international citizens by invitation only (athletes must first meet a specific lifting total for their respective weight class in order to qualify for said invitation), pits athletes of all ages against one another according to weight class, all competing for best damn weightlifter in the country.

The American Open is also the final chance for lifters to set a total for the year, including the opportunity for age-group athletes to set an American Record.

This years competition is slated to accommodate 856 world class lifters on three platforms over four days. Nadia will be competing in the 53kg weight class — she is slated to compete on Friday, December 9th, at 5:30am (PST).

USA Weightlifting will have a live-feed available here.

🇺🇸 Belltown 🇺🇸

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Wednesday, December 7, 2016

Workout: “Fight Gone Bad!”

Three rounds of:
Wall Ball, (20, 14), 10ft target (Reps)
Sumo Deadlift High-Pull, (75, 55) (Reps)
Box Jump, 20″ Box (Reps)
Push Press, (75, 55) (Reps)
Row (Calories)

In this workout athletes move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round after which a one-minute break is allowed before repeating. On call of “rotate”, athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post the total to comments.


Trust The Process — You Have To Believe!

One of the key pieces in your success is that you must trust the programming you follow and/or the guidance and direction we give you.

It seems that one of the biggest stumbling blocks in being a successful athlete is the tendency to overthink the process and second-guess everything we are doing. At CrossFit Belltown, we are strong believers that an athlete’s job is to be an athlete, and a coach’s job is to be a coach.

This doesn’t mean that you can’t ask questions, give feedback or make suggestions on what seems to be working or not working. It just means that you shouldn’t have to think about the finer details of a program like progressions, energy systems, loading and volume. Too often we see athletes stress out because they aren’t seeing enough pulling movement… or enough conditioning… or enough volume, in their opinion. As soon as this happens, they either stop putting the effort into their sessions because they think “what is the point in this” or they add in a bunch of unnecessary volume… at which point the intensity plummets and any forward progress inevitably suffers, ultimately leading to either overtraining and/or injury. Both are not ideal scenarios.

We put a lot of effort into looking at results and staying involved with our athletes’ progress inside and outside the gym. We understand that in order to help you progress, we first need to build a relationship and community; a community that just so happens to be built on a helluva lot of PR’s!

Becoming a great athlete isn’t as easy as following a program. There are so many factors that play into programming workouts and the relationships we form along the way, but the most important for us is that you trust us. And from the looks of it, you do. So thank you.

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