Workout: 21-18-15-12-9-6-3 reps for time of:
Thrusters (95, 65)
Note: There will not be a coach available to lead this workout for any athletes not participating in the CrossFit Open during the 4:30, 5:30 and 6:30pm Classes. 6am and noon classes will be coached per usual. Also, because the workout has no time cap, heats will be approximately 30 minutes in length, so athletes will need to be flexible, as heats may not start or end on time.
Workout: Ten rounds of:
Row or Bike 1 minute
Rest 1 minute
Score: Total Calories
The Hard Truth About Happy Hour
Alcohol — It’s the one thing you’re not likely to give up any time soon… but going dry may be one of the most impactful things you can do for your health (i.e., body composition) and fitness.
The truth is, it’s not the carbs or even the calories that are the root of the booze problem. It’s the alcohol. Simply… the alcohol.
All [alcohol] shuts off the pathway your body uses to access and burn stored fat. The reason: your liver. Your liver has hundreds of jobs, one of them being to detoxify your body. When alcohol is introduced to the body, your liver’s number-one priority becomes to remove it as quickly as possible. And considering it takes an average of ten hours for the liver to fully process one drink, this means any sort of fat burning is put on hold for quite some time. So, if it’s four drinks you’re having, that’s forty hours that you likely have a tough time burning any fat… no matter the activity, whether it be a hundred kettlebell swings or climbing Mt. Everest; acetate is all you’ll have as a fuel source.
In doing so, the liver ignores the fats, proteins and carbs you’re getting from all that high quality food you’re eating. And with nowhere to go and nothing to do, those fats, proteins AND carbs get stored as — you guessed it — excess body fat! This is why many people still find themselves stuck (even eating on a clean diet) when trying to lose body fat while “only drinking twice a week.”
Read more here.
Workout: AMRAP in 7 minutes of:
5 Power Cleans (165, 115)
10 Ring Dips
Friday Night Lights’ Potluck
Please join us here at CrossFit Belltown this Friday evening from 730p to 830p as we celebrate the end of the CrossFit Open with tacos. Daisy May has been generous enough to offer to cook pork shoulder for everyone!
Should you choose to attend, please sign up to bring a food/beverage item and/or miscellaneous cutlery at the front desk.
This event is open to all members even if you did not participate in the CrossFit Open.
Workout: Overhead Squat: 3-3-3-3-3 reps
Accessory: 3×12 per side Dumbbell Weighted Step-ups
A Deft Dose Of Volume
“Some athletes who are trying to break into the upper echelons of Open and regional performance look to tack on extra volume in order to try and close the gap, and affiliates sometimes attempt to squeeze more and more into the relatively brief CrossFit class in order to follow suit. But don’t mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable. Similarly, paying little attention to recovery is costly. It’s a fool’s errand to cram multiple workouts on top of each other in hopes of finding a shortcut to fitness. Some strong-willed people just don’t know when enough is enough.”
Workout: For time:
42 Medicine Ball Cleans (20, 14)
30 Medicine Ball Cleans (20, 14)
18 Medicine Ball Cleans (20, 14)
Accessory: 2×15 Weighted Sit-ups
Open Workout ‘16.4’ Over And Done!
Kelly A., shown above, enjoying Amsterdam after a friendly tussle with 55 deadlifts, wall balls and calorie row.
Photo credit: Rodrigo L.
Rain, sleet, snow or Armageddon, CrossFit Belltown will be hosting class today at Olympic Sculpture park. Said class will take place at 9:30am (and only 9:30am). All other classes are cancelled; no class will be held ‘at’ the gym today, in observance of a CrossFit Level2 Seminar.Athletes will meet in front of the ‘Wake’ art installation shown in the photo above. Park entrance is located at the intersection of Western Avenue and Broad Street.
All athletes are welcome to attend. Dress warm!
Workout: 13 minute AMRAP:
55 deadlifts (225, 155)
55 wall-ball shots (20, 14)
55 handstand push-ups
NOTE: There will not be a coach available to lead this workout for any athletes not participating in the CrossFit Open during the 4:30, 5:30 and 6:30pm Classes. 6am and noon classes will be coached per usual.
50-40-30-20-10 reps for time of:
Accessory: Spend 15 minutes working on skills or goals on the goal board
Reset The “Go” Signal
Progenex will be here this Friday from 4:30pm-7:30pm for workout 16.4 of the CrossFit Open — keeping every fueled for whatever unknown element may come our way.
Click here to see the full lineup of Progenex products.
Workout: Hang Snatch + Snatch: 1-1-1-1-1 reps
Accessory: Accumulate 30 strict Toes-To-Bar
The Difference Is In The Details
CrossFit Belltown is this month’s cover story in Box Pro magazine.
Click here or pick up a copy at the gym front desk.
30 Box Jumps (24/20)
40 Dumbbell Power Clean and Jerks, (35,20)
40 Dumbbell Power Clean and Jerks (30,20)
30 Box Jumps (24/20)
Accessory: Spend 10 minutes stretching or rolling out
Happy Early Birthday – Meg!
Meg’s birthday is this Thursday, March 17th. We’re celebrating it this year by programming her token ‘Birthday’ workout early, so as not to destroy anyone currently registered for the CrossFit Open. Needless to say, ‘Meg’ (the workout) is a real kick in the nuts. That said, for anyone wishing to partake in the sweaty festivities… please make sure you’re rested and ready for it — or you may not live to see YOUR next birthday.
Note: This will be the eighth straight year that we’ve programmed ‘Meg’!