Category Archives: Workout of the Day

Monday, July 25, 2016

Workout: 3 rounds for time of:

800m Run

21 Pull-Ups

12 Kettlebell Swings (72, 55)

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Hallowed Ground

“What’s happening in the boxes is nothing less than a miracle of physiology and community.”

~ Greg Glassman, CrossFit Founder & CEO

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Saturday, July 23, 2016

Workout: 5 rounds for time:

12 Wall Ball Shots (20, 14)

12 Toes-to-Bar

Accessory: 10×1 Max Distance Broad Jump

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Worth Every Rep

“One year ago today, I walked into my first ever CrossFit Basics class and could barely make it through the warmup. Today I can deadlift more than my bodyweight, push 100+lbs overhead, complete an intense 8+mile mud-run obstacle course… and so much more. Thank you to all those who have supported me on this journey, I couldn’t have done it without you. Here’s to another great year and the opportunities ahead.” ~ Sarah M.

CrossFit… It works! ~ CFBT

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Friday, July 22, 2016

Workout: For Time:

10 Muscle-Ups

100 Push Press (75, 55)

800m Run

Accessory: 3×25 Bent-Over Rear Delt Flys


The Ultimate Proving Ground

CFBT’s Christopher Thomas will be spectating in style at this year’s Reebok CrossFit Games with ex-CFBT’er, Derek Fonz. This will be the tenth year of the Games; dating back to its humble beginnings on a dusty ranch in 2006.

Tune in here for live coverage all week/weekend long to see who will be crowned the fittest man and woman in the world.

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Thursday, July 21, 2016

Workout: 5 rounds for time of:

9 Deadlifts (135, 95)

6 Hang Power Snatch (135, 95)

3 Overhead Squat (135, 95)


All The Gainz!

Our most recent order of Progenex More Muscle and Recovery is here! So whether it’s growing strong muscles or reseting the “Go” signal, we’ve got a variety of flavors just waiting to be savored. Get ’em while they last, as most of our current inventory is already spoken for.

And if you’ve ever wondered how Progenex fits so many gains in a 2lb bag… Here is how it’s made.

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Wednesday, July 20, 2016

Workout: Front Squat: 2-2-2-2-2-2-2

Accessory: 4×12 Single Leg Dumbbell RDL (12 per leg)


Eat Like A Champ

Just because you might not be competing in the CrossFit Games this weekend doesn’t mean you can’t (or shouldn’t) eat like a Games athlete. We all have goals to be stronger and faster regardless of whether or not we’re competitive athletes, and NW FitMeals has the nutrition we need to reach those goals. Want to perform like a Games athlete? Eat like a Games athlete — There’s a reason these men and women are the Fittest On Earth, and it’s not just the work they’re putting in at the gym.

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Tuesday, July 19, 2016

Workout: For time:

50 Box Jumps (24, 20)

50 Jumping Pull-Ups

50 Kettlebell Swings (35)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Press (45)

50 Hip Extensions

50 Wall Ball Shots (20, 14)

50 Burpees

50 Double Unders

Time Cap: 35 Minutes


Stop Waiting To Be Proud Of Yourself

There’s often a trend among new and even seasoned athletes, that they shouldn’t be proud of their accomplishments. They feel as though, once they reach a certain number or weight, THEN they can be happy with their progress.

The problem with this, of course, is that you will NEVER be happy if you take the approach. I think some folks adhere to this way of thinking for fear of reproach from more advanced lifters who think their numbers suck. Well, that ain’t us. Who cares that someone in the world is stronger than you… How does their lift affect your life in any way?

In truth, we have absolutely no idea just how impressive our ‘average’ numbers sound to someone that doesn’t even lift. This is because we are surrounded by like-minded individuals, and we forget that we are an incredibly small minority of the world’s population. The majority of the world can’t even deadlift 50lbs, so to think that your 100lb squat sucks is ridiculous. The world can hardly fathom the weights you’re moving, even if they aren’t that heavy. 

Celebrate every milestone; every PR; every all-out effort. And be happy with your progress. Otherwise, why are you even doing this?

(Shown above: Andrea P., catching up to a well-deserved and long-awaited PR on her clean & jerk of 165lbs at a bodyweight of 115lbs)

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Monday, July 18, 2016

Workout: Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups

Accessory: Accumulate 3 minutes in a banded plank

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CFBT Comes On Strong At Washington State Open

Congratulations to Daisy, Koush and Rodrigo for each medaling this past Saturday at the Washington State Open, a USA-sanctioned weightlifting competition. Under the close guidance of the barbel whisperer himself, Lincoln Brigham, all lifters brought home some serious hardware! Daisy won bronze in the Women’s Masters Category. Rodrigo took bronze in the Men’s 69kg weight class, while Koush took silver in the same weight class, thus qualifying him for National Masters next year.

(Photo credit: Lincoln Brigham)

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Saturday, July 16, 2016

Workout: Back Squat: 5-5-5-5-5

Accessory: 4×25 Banded Pull-Through’s


Own The Weight: Moving Beyond PR-Dominated Thought

Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” One could argue that Aristotle was the philosopher’s equivalent of a CrossFit athlete, writing authoritatively on physics, biology, logic, ethics, aesthetics, and the like. His generalist approach is echoed in that statement: true excellence is the sum total of constantly and consistently repeated actions, not a one-time outlier (or ‘PR’).

While a big snatch PR is certainly cause for celebration, it is not the most important or descriptive indicator of your lifting prowess or overall fitness. What can your snatch reliably, every time? What can you snatch when you’re tired, sore, or haven’t eaten enough? What number would you guarantee you can snatch with your life savings on the line? This thinking of course applies to Benchmark/Hero WOD’s as well.

Instead, try to focus less on your PR’s and more on numbers that you can “own” — a weight, time or score that you can hit nine out of ten times, regardless of circumstance. This type of thinking is psychologically helpful in that it is directly relatable to the way we should be training — valuing steady, long-term, and (relatively) permanent progress moreover quickly achieved and discarded goals, while simultaneously allowing us to take it easy on ourselves (for not always PRing) AND understand that consistency in training is the goal.

In sum, try recommitting to enjoying not only the successes and bright moments during your training, but the training itself. Savor the small sacrifices, the little breakthroughs, and the slow build towards mastery and consistency. PR’s are only the top of the pyramid, built on a wide and strong base of consistent training over time. So go forth and own it, like Max did a few mornings ago — he ‘owned’ 92% of his 1RM front squat for a staggering ten sets of three reps. He only failed on the third rep of his ninth set. Needless to say, it was cause for one helluva screaming celebration!

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Friday, July 15, 2016

Workout: 7 rounds for time of:

10 Sumo Deadlift High-Pulls (75, 55)

10 Ring Dips

Accessory: 100 Banded Face Pulls

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The Barbell Whisperer

Best of luck to Daisy, Gretchen, Rodrigo and Koushik as they compete this Saturday, July 16th, at the USAW Washington State Championships. Led by Coach Lincoln, the women will start lifting at 10:00am; the men will start lifting at 10:30am.

Location: Washington State Fair Event Center, 110 9th Ave SW Puyallup WA 98371

(Photo credit: Lincoln Brigham)

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Thursday, July 14, 2016

Workout: Clean & Jerk: 1-1-1-1-1-1-1

Crossfit Beltown 7-18

The Doctors Are In

Next Monday, July 18, CrossFit Belltown will be hosting the the professionals of InHealth Sports Injury and Performance for an Injury Prevention Clinic. The Clinic will take place between the hours of 4:30pm to 7:30pm with 15-minute time slots for assessments, treatment demonstrations, and tips for self-care. Whether you’re nursing an injury or not, this is a great opportunity to learn more about preventing injuries and recovering from them. You may sign up in person at the front desk, or email to request a time slot.

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