Category Archives: Workout of the Day

Friday, July 31, 2015

Workout: Test a Benchmark Workout or make up a missed workout

CrossFit Options:

Filthy Fifty
Nasty Girls
1Rep Max lifts or Runs/Rows

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The Choreography of Exertion –TheGirls

In the summer of 2003, CrossFit Founder and CEO Greg Glassman discovered that according to the National Weather Service, the use of short distinctive given names in written as well as spoken communications is quicker and less subject to error than more cumbersome identification methods. It was so then decided in 1953 that storms would be given female names. This very same convenience and logic was what inspired Glassman to grant women’s names to a special group of workouts. “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  ~Greg Glassman.

Care to know what makes these particular workouts so incredibly effective and unique? Click here to find out.


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Thursday, July 30, 2015

Workout: Complete the following for time:

500m Row
50 Push Press (115,75)
50 Push-ups
50 Pull-ups

Accessory: Accumulate 20 Turkish Get-ups

image1 (3)Upholding The Standard

Trainer Joe, demonstrating proper movement standards for a recent Bootcamp workout.

Functionally sound movement patterns are hugely important to building appropriate technique habits for a safe and effective workout. We want you to recognize and respect the tools and tips that we work with in the gym -We use them to make one another stronger.

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Wednesday, July 29, 2015

Workout: Back Squat 5-5-5-5-5 reps

Accessory: 800 meter Run at 80% Effort

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Don’t Forget To Take Your Medicine

Best served at room temperature and to be taken no more than once a week on a full stomach  –Deadlifts & WallBalls is our ‘anytime, whimpering, wheezing, coughing, muscles aching, gasping for air, lungs burning, so you can feel like a bad-ass’ medicine.

Potential side-effects:

May cause involuntary Yoga poses. May also induce the sudden urge to lay down and stare crosse-eyed at the ceiling or walk aimlessly in circles. If symptoms persist longer than four hours, please consult a coach or shaman.

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Tuesday, July 28, 2015

Workout: 5 Rounds for time of:

20 Wall-balls (20,14)
10 Deadlifts (225,155)

image1 (74)The Fittest Audience On Earth

CrossFit Belltown’s very own Andrea and Kelly were among a few of the many spectators at this past weekend’s 2015 Reebok CrossFit Games. Good times and much sunblock were had by all.

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Monday, July 27, 2015

Workout: Clean and Jerk 1-1-1-1-1-1-1 reps

The Clean & Jerk” with Chad Vaughn


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Saturday, July 25, 2015

Workout: 10 Rounds for time of:
5 Handstand Push-ups
10 One Legged Squats, alternating
15 Pull-ups

Time Cap: 20 minutes

image1 (73)Down The Rabbit Hole

Congratulations to Francois C., our winner in this week’s trivia, in being asked to give a greater context for Founder & CEO Greg Glassman’s famous quote “The greatest adaptation to CrossFit takes place between the ears.”

If there is one consistent character trait that is observed in CrossFit athletes, it is a strong sense of optimism. The difficulty of a CrossFit workout naturally instills not only physical fitness, but mental fitness as well. The obstacles we are asked to overcome in the gym help to put life outside the gym into proper perspective… and makes them a helluva lot easier to deal with. In so doing, an indomitable spirit is forged by both coach and athlete as we discover what the mind believes… the body achieves.

And thus, as we descend deeper and deeper down the rabbit hole, we become less and less afraid of the one symbol that pervades nearly every facet of the CrossFit underworld;  a certain clown shall we say, hell-bent on making us all suffer. And if we are brave enough to see past his orange hair and the anxiety and dread he conjures, it is at these cold and lonely depths that we find our greatest ally  ~mental toughness

One team, one dream!

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Friday, July 24, 2015

Workout: Complete as many Rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches (70,55)
50 Double-Unders

image1 (72)Mopping The Floor With Burpees

This is what you can expect after tackling 40 minutes of burpee-pullups, interspersed with running. You get a face-down, inside-out sweat angel to rival all other sweat angels. Hands down (literally).

This particular man-puddle took a whopping 184 reps to make (Athlete: Nick B). And when the chalk dust finally settled, all our athletes in Wednesday evening’s Bootcamp had amassed a combined 1,974 burpee-pullups and 13.42 miles of running. All in a day’s work, I suppose.

Wednesday’s CrossFit Programming wasn’t any easier. Each athlete was asked to row for a total of twenty five minutes across five 5-minute intervals. All total, a staggering 219,205 meters were amassed… That’s 136.2 miles! This included Pete C., who took it upon himself to row 6,097 meters by himself at The Pro Club after realizing he wouldn’t be able to join his compatriots at CrossFit Belltown -thus making Pete this week’s official ‘Go Getter’.
Pete is a shining example of whether it be moving a heavy object or one’s own body through time and space, we must always continue to do the things we think we cannot do, even if it means going at it alone.

Sweat angels come and go, but our Fitness is here to stay.

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Thursday, July 23, 2015

Workout: Front Squat 10-5-3-1-1-1-3-5-10 reps

Accessory: 3×12 Bent Over Barbell Rows

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Dave wore it best… For the best!

Dave Castro, Director of The 2015 Reebok CrossFit Games, unveiling a few new toys and events for what undoubtedly has now proven to be the fittest audience on Earth.

Watch The CrossFit Games live this FridaySunday online via or watch live on ESPN (Fri 4-7pm, Sat 12-3p, Sun 430-6p). Individual and team competition started yesterday. Today is a rest day.

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Wednesday, July 22, 2015

Workout: 5 rounds of:
5 minutes of Rowing
5 minutes of Rest

Accessory: 3×15 Weighted Sit-ups

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New Threads Have Arrived!

CFBT is proud to present the Après-wod collection — a shirt that goes well with a pair of bluejeans and your favorite kicks’. Best to hurry, though. These will go fast. Get yours, today!

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Tuesday, July 21, 2015

Workout: “Kendra”
Three rounds each for time of:
30 Dumbbell Thrusters (35,20)
30 Pull-ups
30 Kettlebell Swings (55,35)

Rest 3 minutes between Rounds

image1 (69)The greatest adaptation to CrossFit takes place between the ears.

The first person to guess who made this statement and best explain what it means will win a super delicious sample serving of NinjaGoatNutrition grass-fed Bullet-proof coffee mix.

We’ll announce the winner later this week. Please email all answers to

Artwork: mixed media in shadow box (CrossFit Belltown library & whiskey lounge)


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