Workout: Front Squat: 1-1-1-1-1
10-second descent + 10-second Pause in the bottom
Accessory: 100 Banded Hamstring Curls
Take It From Us — Working Your Weaknesses Is Our Bread n’ Butter!
One of the things that CrossFit does really well -it’s broad, general and all-inclusive nature is super effective at improving your overall fitness. However if you have a ‘specific’ weakness that for whatever reason is either being ignored and/or buried amidst a barrage of wall balls and burpees, you may inevitably choose to compliment your current training with a system for developing said weaknesses that doesn’t involve some element of slide-rule math or pulling some flashy plan out of a magazine, regardless of who wrote it. Why? Because neither a magazine, nor the internet, nor your fellow athlete(s), knows your weaknesses and/or tendencies as intimately as your coaches do.
Still, you may think you’ve found the perfect strength or olympic weightlifting template to follow, although who’s to say if it’s even being executed correctly? It’s not enough (or even safe) to say the answer is to simply follow what your buddy is doing simply because he or she saw results by squatting three times a day, seven days a week. So instead of making progress, you’re now either overtraining or getting really good at the wrong thing. How does this happen, you ask? It happens when there isn’t a trained eye to guide you through the process; making sure your mechanics/volume/intensity are appropriate, while having someone available in real time to help you tweak things where needed (and no, leaning on your fellow athletes for guidance or direction does not count in this instance in the same way you wouldn’t ask your accountant for medical advice just because they take vitamins and squat on the weekends).
In short, the best athletes in the world don’t succeed due to special or super secret training programs. They reach the top by focusing on perfecting the little things, and with the right support base. What you have at your disposal is [us]. We have every bit of confidence and know-how to help you create something apart from our day-to-day general programming to help you get to where you want to be. So if you’re wanting to specialize or simply improve upon a given skill set, please let us know.
NOTE: We will soon be offering Personalized & Skill-Specific programming (at a fee that will be added to your existing monthly membership dues). Email firstname.lastname@example.org for more details.
Workout: Every minute on the minute for 15 minutes:
Accessory: Accumulate 2-minute L-Sit
It’s official! CrossFit Belltown is now a registered USAW Barbell Club! If you’re a USAW member — and ESPECIALLY if you’re signed up to compete at the Trident Championships next weekend — be sure to log in to your USAW online profile and select Belltown Weightlifting as your club!
Five rounds, each for time of:
Rest precisely three minutes between each round.
“Did Someone Say Free Schwag…!?!”
Refer a friend to CrossFit Belltown before July 1st and enter to win a ‘his’ or ‘her’ duffle bag packed with CrossFit gear! And yes, you’re welcome to refer as many friends as you wish — ever referral affords you an entry into our upcoming drawing (you will be allowed one entry for every friend you refer that enrolls as a CrossFit Basic or regular CrossFit member with us on or before July 2nd 2017).
Winners will be drawn on Monday July 3rd, 2017. So get busy spreading the word— don’t delay in encouraging your friends to join our Belltown community. Bring them to a CrossFit Basic and/or Bootcamp class and we’ll take care of the rest!
Note: Should you have any questions regarding our Giveaway and/or have a referral in need of special accommodations, please contact Meghan at email@example.com.
Workout: Push Press: 3-3-3-3-3
Accessory: 200m (per arm) Single Arm Dumbbell or Kettlebell Overhead Carry
Don’t Mess With CrossFit!
In spring 2014, CrossFit filed a lawsuit in federal court against the National Strength and Conditioning Association (NSCA). The basis for the lawsuit was simple: The NSCA knowingly published a study that included fabricated injury data about CrossFit training in its popular international journal, and it did so with the intent of harming CrossFit in the process. In effect, the NSCA tried to hide evidence and provide false testimony to further bury the related information — they just didn’t do a very good job of it.
The NSCA not only lied to CrossFit, but also lied to the court by making several false statements under oath. In response, CrossFit filed a motion for sanctions against the NSCA. On May 26th of this year, the United States District Court, Southern District of California issued a ruling on CrossFit’s motion, and it’s not good for the NSCA.
Here’s a brief synopsis, as written by Jenna Greene, a columnist for The Litigation Daily. You can also see the full ruling here in The CrossFit Journal.
Revised Hours for Saturday, June 10th
We will be hosting a CrossFit Level 2 Certificate Course at CrossFit Belltown this weekend and will consequently be canceling our regularly scheduled classes on Saturday morning. Instead, we will be hosting Open Gym hours, as well as Singlet Saturday with Olympic Lifting Coach Lincoln, from 6:00pm to 7:30pm. All athletes are welcome to attend — including those currently in CrossFit Basics — but please be sure to register in advance. Saturday night classes have a tendency to be crowded and fill up quickly. If you’ve got a singlet, wear it and get ready to throw up some heavy weights!
5 rounds for time of:
15 Overhead Squats (95, 65)
Back In Stock
SMASHPACKS are now back in stock. Three great flavors in a convenient pouch loaded with real fruit and protein (and not much else), SMASHPACKS make for a great, healthy snack on your way into the gym, or on your way out. Like baby food, but better.
Workout: For Time:
Time Cap: 12 minutes
His n’ Hers Schwag Bag Giveaway!
We’ve put together two two duffle bags nearly ready to burst at the seams, packed with enough CrossFit gear and miscellaneous sundries for one lucky guy and one lucky gal, and we’re giving them away!
Refer a friend to CrossFit Belltown between now and July 1st, 2017. And yes, you most certainly can refer as many friends as you wish — there is not limit as to how many friends you are allowed to refer! You will be allowed one entry for each friend you refer (that enrolls as a CrossFit Basic or regular CrossFit member with us on or before July 2nd 2017).
(Drum Roll….!!!) We will draw one winner for each bag on Monday July 3rd, 2017. So get busy spreading the CrossFit love — don’t delay in encouraging your friends to join our Belltown community. Bring them to a CrossFit Basic and/or Bootcamp class and we’ll take care of the rest!
Should you have any questions regarding this Giveaway and/or have a referral in need of special accommodations, please contact Meghan at firstname.lastname@example.org.
(Photo: a sneak-peek at just SOME of the things we’ll be giving away with each bag!)
21-15-9 reps for time of:
Deadlift (225, 155)
“Don’t Have $100 Shoes And A 10 Cent Squat.”
Truer words have never been spoken by Louis Simmons (longtime powerlifter and owner of Westside Barbell — hands down, the strongest gym in the world).
What Louis means to say is whether it’s weightlifting shoes, weight belts, wrist wraps or your favorite headband, the gear we use to ‘help’ move us more strongly and comfortably through time and space should never come at the expense of no longer relying primarily on our own bodies ability to help stabilize and protect us when lifting.
Knee sleeves are the perfect example. These compression garments, often made from a soft neoprene material, offers a snug design that allows your knees to stay warm throughout the training session. But that’s really all they do… keep your knees warm. There are some that believe that the physical sensation of wearing knee sleeves can help give the athlete better awareness of their knee positioning while lifting and therefore potentially improve technique. However, if you have technique issues, you need to first work on your squat mechanics and save the knee sleeve for later.
Because knee sleeves do not directly increase performance, they must be worn sparingly. However, they should NOT be worn to cover up pain or act as an external ‘brace’ to further stabilize the knees. If you are dealing with knee pain (or have ‘weak’ knees), we suggest finding out WHY you have this issue vs. trying to cover it up with a thin layer of neoprene.
Please see a coach if you need or want ideas for how to further strengthen your knee(s).
Workout: Complete as many rounds as possible 20 minutes of:
15 Wallball Shots (20, 14)
15 GHD Sit-Ups
15 Kettlebell Swings (55, 35)
NW FitMeals Wholesale Hiatus
The hardworking folks at NW FitMeals will be taking a short break from wholesale meal orders. So, until we’re able to get their meals back in the gym for everyone, they’ll be generously offering $10 off 10 meals, or $5 off 5 meals when ordering directly through their website (email email@example.com for discount codes). We appreciate everyone’s patience and understanding during this brief hiatus and we’ll be sure to let you know when we’ll be expecting our next order!
Workout: Tempo Back Squat 1-1-1-1-1 reps
Note: 5sec descent + 5sec pause in the bottom of each rep
Accessory: 4×12 DB/KB Single-leg Romanian DeadLift
All The Barbells!
A kind reminder to please register online for any class(s) you wish to attend at CrossFit Belltown. The consequences of not doing so leaves our training staff with little if any time to prepare for how each class will need to be most effectively managed, thus potentially creating a host of logistical challenges and safety issues along the way. And no one likes logistical issues…!
Also, please keep in mind that we have a one-hour online registration cut-off prior to the start of each class. Should you miss our registration window, simply email us at firstname.lastname@example.org to inform us that you wish to attend class. Alternatively, should you encounter a class that is already fully booked, please add yourself to the online class wait-list and we will make sure to add you to the class(s) you wish to attend.