Category Archives: Workout of the Day

Tuesday, February 21, 2017

Workout: 10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters (55, 35)

Rest 30 seconds

Score is total reps.

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It’s Official… Pat Is A Total Badass!!! 

Yep! 6,711 ‘likes’ and counting! That’s how many people are excited to watch our very own Pat D. compete in this year’s CrossFit Open — Pat was recognized yesterday on the CrossFit Games Instagram page (1.3 million followers) as a standout athlete, and now a registered participant in the 2017 CrossFit Open. This is Pat’s first year to compete in such an event. She will be competing in the 60+ age division at age 71. Pat will be one of nearly half a million registered athletes competing across more than 170 countries the world over, representing the lion-crest coat-of-arms that is CrossFit Belltown.

Should you wish to join Pat on our team for this year’s competition, simply click here and follow the prompts. Thus far, CrossFit Belltown currently has 33 athletes registered for the Open.

A few things to know:

  • One workout is released each Thursday at 5pm PSTstarting Feb 23rd. Each week a workout is released -You will have until the following Monday at 5pm PST to perform the workout and submit your score online.
  • Don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any of the given five weeks.
  • CrossFit Belltown will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening beginning at 630pm. Once the workout is unveiled at 500pm, you MUST contact us directly at info@crossfitbelltown.com or in person (at the front desk) between 630pm on Thursday and 300pm on Friday to register for a time-slot to have your workout judged and validated by one of our judges. NOTE: You MUST have each of your workouts judged and validated by a judge in order to participate in the 2017 CrossFit Open.
  • In-passing verbal conversations and/or contacting us via social media to schedule a heat time will not be recognized as a legitimate or secure means of ensuring you have a judge for any of the five CrossFit Open workouts. Please keep in mind that anyone registering for class on any of the days listed below will not be considered having ‘registered’ for a heat time — you MUST contact our front desk directly to secure an actual heat time for each of the workouts listed below. Should you need to make alternative arrangements to have your workout judged and validated outside the days/times listed below, said request(s) will be considered on a case-by-case basis, keeping in mind that not all requests will be granted.
  • The CrossFit Open will demand a great deal of our staff/facility in safely and seamlessly accommodating all participants. And for that reason, we will be asking that all participants satisfy a one-time $20 entry-fee to help us offset the cost of hosting such an event (to be paid as cash or check at the gym front desk).  This fee is separate of the fee you will pay online to register for the actual competition.
  • If you are still wanting to volunteer as a Judge this year (but have yet to take the online CrossFit Judges Course, you must contact us ASAP!!! As much as we could always use more judges, granting judging-requests this close to competition only makes the process of getting everyone’s availability that much more challenging.

CrossFit Open Schedule For CrossFit Belltown

WOD#1 ~ Friday Feb 24th, 430p-730p
WOD#2 ~ Friday Mar 3rd, 430p-730p
WOD#3 ~ Friday Mar 10th, 430p-730p
WOD#4 ~ Friday Mar 17th, 430p-730p
WOD#5 ~ Friday Mar 24th, 430p-730p

 

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Monday, February 20, 2017

Workout: 3 rounds for time of:

10 Strict Handstand Push-Ups

15 Strict Ring Dips

20 Strict Push-Ups

30 Strict Pull-Ups

Accessory: 100 Banded Pull Aparts


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The Honorable Judge Scott, Judge Eduardo, Judge Evan, & Judge Macarena Presiding

Congratulations to our newest judges for the 2017 CrossFit Open — Scott, Eduardo, Evan, and Macarena.

The CrossFit Open is the largest CrossFit community event of the year; a five week, five-workout competition that ties together athletes from within the same gym to those in their broader city, country… and the world. For five weeks, you — and hundreds of thousands of other people — take on workouts that may push you to learn a new skill, improve the skills you already have, or go into a much deeper place than you’ve ever been before… in both your mental headspace, as well as in the relationships our community has forged from working hard together. And yes, even if you are a complete beginner (this includes those of your who are brand new out of our CrossFit Basics class), you can participate in the Open.

So how’s it work?!?

One workout is released each Thursday at 5pm PST, starting Feb 23rd. Each week a workout is released -You will have until the following Monday at 5pm PST to perform the workout and submit your score online (there are no exceptions whatsoever to this deadline, per the event rules). To get registered, click here where you will be prompted to enter your existing CrossFit ID. If you do not have a CrossFit ID, you’ll be directed to create an account. You’ll then be prompted to select your division, which is going to be either “male” or “female”, your location, and agree to the competition rules. You’ll also be asked to pay a $20 registration fee that goes directly to CrossFit Inc. To complete your registration, make sure you join the appropriate affiliate (‘CrossFit Belltown’) and then also select your affiliate’s team (again, ‘CrossFit Belltown’). Lastly, don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any of the given five weeks. If you are a complete beginner, this is great news for you because it ensures that your experience will be even more inclusive!

We will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening beginning at 630pm after each workout is revealed. Once the workout is unveiled, you MUST contact us directly at info@crossfitbelltown.com or in person (at the front desk) between 630pm on Thursday and 300pm on Friday to register for a time-slot to have your workout judged and validated by one of our volunteers. NOTE: You MUST have each of your workouts judged and validated by a judge in order to participate in the CrossFit Open.

Any athlete expecting to have their workout judged without having priorly registered for a heat-time will be asked to do their workout last… or not at all (in-passing verbal conversations or contacting us via social media will not be recognized as a legitimate means of arranging a heat time for any of the five CrossFit Open workouts). Also keep in mind that anyone registering for class on any of the days listed below will not be considered having ‘registered’ for a heat time — you MUST contact our front desk directly to secure an actual heat time for each of the workouts listed below. Should you need to make alternative arrangements to have your workout judged and validated outside the days/times listed below, said request(s) will be considered on a case-by-case basis, keeping in mind that not all requests will be granted.

We ask that you respect the fact that this event will demand a great deal of our staff/facility in safely and seamlessly accommodating all participants. And for that reason, we will be asking that all participants satisfy a one-time $20 entry-fee to help us offset the cost of hosting such an event (to be paid as cash at the front desk).  This fee is separate of the fee you will pay online to register for competition. However, should you wish to have our gym fee waived, we will happily do so in exchange for your assistance as a volunteer Judge on an as-needed basis (please email info@crossfitbelltown.com if interested). NOTE:  You must pass an online Judges Course in order to be considered a judge for the CrossFit Open.

WOD#1 ~ Friday Feb 24th, 430p-730p
WOD#2 ~ Friday Mar 3rd, 430p-730p
WOD#3 ~ Friday Mar 10th, 430p-730p
WOD#4 ~ Friday Mar 17th, 430p-730p
WOD#5 ~ Friday Mar 24th, 430p-730p (Potluck to follow 730p to 900p)

NOTE: Should your travel schedule disallow you from participating on any of the days/times listed above, you may wish to reach out to another participating CrossFit Affiliate wherever it is you’ll be traveling, and ask that they be the gym to judge and validate your workout for submission.

Best of luck, and we’ll see you on the battlefield!

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Saturday, February 18, 2017

Workout: For time:

20 Burpees

20 Hang Squat Snatches (135, 95)

20 Bar Muscle-Ups

20 Hang Squat Snatches (135, 95)

20 Burpees

joe

He’s Back!

Joe is back in Seattle this weekend and will be at CrossFit Belltown this morning, coaching 830am Bootcamp and both the 930am/1030am CrossFit classes. Be sure to stop by and say hi, or stay awhile and throw down!

 

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Friday, February 17, 2017

Workout:  Front Squat: 3-3-3-3-3

Accessory: 4×12 Barbell Lateral Lunges

matt

Get Stacked!

Would you rather try to hold up a bar with a stack of muscle or a stack of bone? Clearly, bone is stronger and more stable. So in order to get your bones stacked, externally rotate your armpits forward and lock out your elbows. We often tell athletes to “show me your armpits” in order to get the elbows externally rotated. In addition, while old-school CrossFit was big on “active traps” and “shrug like crazy”, it’s actually better to not shrug your shoulders to your ears, as it will just cause some internal rotation of your elbows, which is the opposite of what you want in better stabilizing the shoulder to help improve upon your overhead positioning.

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Thursday, February 16, 2017

Workout: Complete as many rounds as possible in 15 minutes of:

50-Foot Handstand Walk

20 Knees-To-Elbows

15 Hip Extensions holding a plate (25,10)

Accessory: 3×1:00 Weighted Plank

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The Honorable & Athletic Judge Christopher Presiding

Congratulations to Christopher H., for passing the 2017 CrossFit Open Judges Course.

2017 will mark the first year that Christopher will be volunteering as a Judge -and- his third straight year as an athlete competing in the CrossFit Open.

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WEDNESDAY, FEBRUARY 15, 2017

Workout: “Angie”

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Note: Must be executed in the order listed above.

geoff

Work Hard — Rest Easy

Great Job to the 63 athletes that tackled Monday’s thirty-minute test of grip strength and mental toughness. And we were especially impressed with the 6am crew; battling 35 degree weather, in the dark, and still absolutely focused on getting the job done!

Photo: Geoff A. led the charge with the 6am crew, finishing Monday’s workout just 200meters shy of completing three complete rounds -needless to say, a performance worthy of putting ones’ feet up and enjoying the moment.

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Tuesday, February 14, 2017

Workout: Overhead Squat: 1-1-1-1-1-1-1

Accessory: 3×12 Bulgarian Split Squats (3×12 per leg)

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Made With Love

Cooking for yourself isn’t always necessary to still get that home-cooked, made-with-love feeling from your food. At NW FitMeals, every meal is prepared with all natural, organic, paleo ingredients, and are portioned out with the macros pre-calculated, so you can trust the quality and the quantity of food that you’re eating like you made it yourself. And the meals are delivered fresh — never frozen — at the beginning of each week, so you can trust that what you’re eating was cooked just recently instead of sitting in a freezer for the last three months.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Beef Chili $11.99
Paleo Buffalo Chicken Meatballs $11.99
Paleo Salsa Verde Chicken $11.99

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Monday, February 13, 2017

Workout: Complete as many rounds as possible in 30 minutes of:

800m Run

25 Dumbbell Thrusters (35, 20)

400m Farmers carry (35, 20)

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Coffee & Kilos — The Athletic Benefits Of Caffeine

As many of you may already know, we keep a Nespresso machine in our den area at the gym. We keep an assortment of flavors on hand that are as varied and intense as our programming. So for all you caffeine connoisseurs out there, keep an eye out for a new flavor we’ll be receiving soon – a limited edition three-year old (2014) 100% Arabica bean, sourced from the Columbian Highlands. And why pray-tell would we be sharing this with you? Well because Seattle is essentially the coffee capital of the world… and the coffee in question is really that damn good! It’s also worth noting that caffeine has been shown to improve upon athletic performance, while also helping speed recovery. And while this may in fact be somewhat common knowledge, a lesser known fact is ‘how’ exactly caffeine works in the first place.

Throughout the day, neurons are firing in your body, which leads to the build-up of a neuro-chemical called adenosine (a neuro-modulator that plays a role in promoting sleep and suppressing arousal). As such, your nervous system uses special receptors to monitor your body’s adenosine levels. As the day wears on, more and more adenosine passes through those receptors — and it makes you sleepy. It’s one of the reasons you get tired at night. Caffeine is believed to work by blocking adenosine receptors in the brain. This reduces the ability of adenosine to bind to the receptors, thus helping to keep you from getting tired.

But that’s not where coffee’s kick comes from. Adenosine has a calming effect because it slows the activity of nerve cells, whereas caffeine speeds up the activity of cells. Nerve cells that are stimulated by caffeine release the hormone epinephrine (adrenaline), which increases heart rate, blood pressure, and blood flow to muscles, decreases blood flow to the skin and organs, and causes the liver to release glucose.

Glucose (a type of sugar in the body) is the principal fuel for muscles, and exhaustion occurs when it is in short supply. A secondary fuel however, which is much more abundantly found in the body, is stored fat. As long as there is still glucose available, working muscles can utilize fat as energy instead. This delays the depletion of glucose and allows for a prolongation of exercise. Blood glucose is therefore held in reserve, and is made available for use as energy during the later stages of exercise, thus increasing endurance levels and delaying the onset of fatigue. In addition, because caffeine promotes the use of stored fat for energy rather than glucose, you’ll also benefit from increased fat burning (Win! Win!).

Caffeine has also been shown to reduce muscle soreness. Remember how caffeine blocks adenosine receptors, which helps us to feel more energized? Well, as it turns out, adenosine is also released by the body in response to inflammation, such as the type that occurs in our muscles after a grueling workout (which is to say the likely reason why you feel so tired on days when you are most sore). So if caffeine is acting to block adenosine, then not only are we going to feel more alert, we’re going to feel less sore on rest days, too!

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Saturday, February 11, 2017

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Revised Hours for Saturday, February 11

In observance of the CrossFit Weightlifting Seminar we will be hosting this weekend, we will be canceling our regular schedule of classes on Saturday morning. We will instead be hosting open gym hours from 6:00pm-7:30pm, and after some last minute schedule adjustments, Coach Lincoln will, once again, be on-hand to coach Olympic Lifting from 6:00pm-7:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics. Please be sure to register in advance, per usual.

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Friday, February 10, 2017

Workout: Push Jerk: 3-3-3-3-3

Accessory: 3 Rounds:
25 Bent-Over Dumbbell Flys
25 Dumbbell Windmills (on incline bench)

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Toes-in vs. Toes-out ???

There’s a lot of controversy in the fitness world today when it comes to recommended foot-position during the squat. Some experts say your feet should be straightforward all the time. Others advocate the toes should turn out at an angle. So who’s correct?

This is actually a trick question. The answer is both.

In order to squat to full depth with the toes straightforward, an athlete must have adequate ankle and hip mobility and sufficient pelvic/core control. They must also have acceptable coordination and balance. This should be possible for MOST OF US with a bodyweight squat. However, there will always be a few individuals who are simply unable to get into a deep squat position due to abnormal anatomical reasons. Some people are born with genetic abnormalities.

That being said, most athletes should be able to reach ass-to-grass with a bodyweight squat.

However when we pick up a barbell, we now want to maximize our current capabilities -and turning our toes out slightly can allow some of us to hit better positions (key word here is slight -five to seven degrees off center). When our hips externally rotate, the adductor muscles on the inside of our legs are lengthened. As we squat these muscles are put in a better position to produce force. This simply means the adductors are turned on and recruited to a greater degree during the squat when your toes are turned out slightly. The adductor magnus specifically has been shown to help produce hip extension (the action of standing up from a squat). More help from the adductors means a stronger and more efficient way to move the barbell vertically.

In the end, it’s all about perfecting your bodyweight squat with toes relatively straight forward & then finding the best stance for YOUR BODY during a barbell-driven squat. Doing so will allow you to hit the best positions and move the biggest weights possible. Also, femur-length will play a role in your squat; longer-femur individuals traditionally take a wider stance, regardless of toe-angle. In the end, find what works safest and best for you; there is no one-size-fits-all to squatting!

You can read more here about all things squatting.

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