Category Archives: Workout of the Day

Wednesday, January 6, 2015

Workout: Three rounds for time of:

20 Handstand Push-ups

30 Toes To Bar

50 Double Unders

Accessory: Write your 2016 Goals on the Goal Board, then get to work!


Is The Pain Face Hurting Your Game?


Have you ever tried to bang out a max-rep set of muscle ups? If so, chances are you know the unbelievable feeling of discomfort it creates. The greater the effort, the more excrutiating the ‘pain-face‘ becomes. And rightfully so, you can tell how hard your fellow athletes are working simply by looking at the varying degrees of grimace on their face, or so it would seem.

So is the ‘pain face’ helpful or detrimental in tolerating said pain, let alone improving upon our ability to perform at higher levels of intentity?
Well, it just so happens a paper was written last year by an exercise physiologist named Samuele Marcora, tittled ‘The Face of Effort: Frowning Muscle Activity Reflects Effort During a Physical Task’. Marcora was interested in the perception of effort with regards to exercise and he believed that this perception of effort phenomenon is the sole cause of fatigue [1].
Marcora believes that our exercise performance declines because we perceive the task to be very difficult and believe it requires a high amount of effort. This perception leads to us giving up when we can’t stand the suffering any longer -certainly a fair assessment.
Obviously now, perception of effort is subjective from one person to person. And since it is very challenging to measure this concept by simply asking an athlete to rate their effort and then believe the answer is reliable, Marcora placed EMG sensors on the face and specific (working) muscles of athletes while they trained. He had the athletes rate their perception of effort during different times in their training session. The result: ‘pain face’ or frowning muscle activity does not reflect muscular activity/effort during physical tasks.
Turns out, our pain-face requires a certain amount of effort in and of itself. This effort requires energy to help produce the muscular contractions to make the frown. Thus, is it efficient for us to waste energy on our facial expressions when it is doing nothing to help us accomplish a particular task? In the end, it is simply a waste of energy and effort.
So if you’re looking to up’ your game,  just smile the next time you find yourself on the Pain Train. The science says smiling will help you stay relaxed and endure higher thresholds of intensity, ultimately lending itself to an increase in Fitness.
Try it!

1) Fitzgerald, Matt. “Faces Of Pain: Smile To Run Better.” Competitor Group Inc., 29 Apr. 2014. Web. 22 Nov. 2015.

Posted in | Leave a comment

Tuesday, January 5, 2015

Workout: 3 rounds for time of:

10 dumbbell hang squat snatches, left arm (55, 35)

5 bar muscle-ups

10 dumbbell hang squat snatches, right arm (55, 35)

5 bar muscle-ups


2016 Goals

It’s that time again, time to set your 2016 Goals. There is great value in taking the time to sit down and write out your goals.  Putting them down on paper (or on the gym goal board) reminds you of what you are working towards, and can help motivate and push you when you need it most.

In the coming days, please take a few minutes and write down your goals on the 2016 Goal Board in the gym.  It’s located near the bikes and changing room. You just need to write your name and 2-3 fitness goals for 2016.

Some tips when setting goals:

1. Make them quantifiable.  Instead of writing “Muscle-ups” or “Double Unders”; quantify them. The more details the better. 1 Kipping Ring Muscle-up, 1 Strict Ring Muscle-up, 3 Unbroken Kipping Muscle-ups.  How about 1 Double Under, 20 Double Unders, 100 Double Unders in 1 minute.

2. It can be helpful to set 1-2 goals you feel are achievable and then shoot for 1-2 that are really challenging.  At the end of the year it’s not always about achieving all of your goals.  Sometimes all the hard work and effort you put in towards one really LARGE goal will be more impactful to your fitness then achieving one of your easier to attain goals.  So set a few goals that are outside of your comfort zone.

3. Once you have set your “Big Goals” set some “Little/Process Goals”.  These are the steps and/or things you CAN control; they are things that need to happen in order to help you achieve your “Big Goals”.  If your Big Goal is to get 1 Kipping Muscle-up by the end of the year, then just writing it down isn’t enough.  You need to set “Process Goals” to help you get there.  Process Goals are things like “I will dedicate 10 minutes per week to working on my Muscle-up transition (or ring dip, or ring pull-up).

Lastly, in order to achieve your goals, not only does it help to write them down, but you have to put in the work! Come in, have fun; but get focused.  Coming in and going through the motions will not get the job done, you’ve got to get in the zone, do the work and start attacking those 2016 goals!

If you are unsure or need help setting goals for the year, please talk to one of your trainers. We are all here to help you!

Posted in | Leave a comment

Monday, January 4, 2016

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×15 Hip Extensions (slow and controlled)

YouTube Preview Image

Back Squat Hand Position

In this video Two-Time Olympian and Coach, Chad Vaughn discusses the importance of developing a consistent hand position in the back squat that mirrors the Front Squat and Clean grip.

Posted in | Leave a comment

Saturday, January 2, 2016

Workout: Test a Benchmark or make up a missed workout







Filthy Fifty











Nasty Girls

1RM lifts or Runs/Rows


Happy New Year!

Let’s kick some ass this year! It’s time to Set Goals – Smash Goals – Repeat!

Posted in | Leave a comment

Thursday, December 31, 2015

Workout: 5 rounds for time of:

Row 250 meters

25 Thrusters (45, 35)

15 toes-to-bars



Happy New Years Eve!

CrossFit Belltown will be hosting only one class today at 10:30am. This class will also include anyone who wishes to attend Open Gym (for those that have access to Open Gym).

Please also keep in mind that CrossFit Belltown will be closed on New Years Day and only hosting two classes on Saturday January 2nd (CrossFit & Open Gym at 10:30am and Olympic Lifting at 11:30am).

Let’s end 2015 with a bang!

Posted in | Leave a comment

Wednesday, December 30, 2015

Workout: “Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.


The Iron Doesn’t Lie
(Nor Does It Care What Year It Is)

As we look to the new year in setting and reevaluating our Fitness goals, may we be reminded of the wise words once shared by a certain rock star, turned philosopher -The one and only Mr. Henry Rollins.

“It took me years to fully appreciate the value of the lessons I have learned from the iron. I used to think that it was my adversary, that I was trying to lift that whisk does not want to be lifted. I was wrong. When the iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.”

Posted in | Leave a comment

Tuesday, December 29, 2015

Workout: Front Squat: 1-1-1-1-1-1-1 reps

Tempo: 5 Seconds down, 5 Second pause in the bottom.

Accessory: 3×12 Bent Over Barbell Rows


YouTube Preview Image

Chad Vaughn Tempo Front Squat

Tempo Squats are great to help develop positioning, awareness and strength.  Forcing a more controlled decent combined with a pause in the bottom increases the time under tension, meaning you can build a lot of strength, even at sub maximal loads.

There are many things to focus on, however tomorrow our goal will be to get very comfortable in the bottom position.  Strive to find a relaxed yet engaged bottom position. The lower you can get in your squats, whilst maintaining a strong position (neutral spine, weight in heels, knees out) will benefit your olympic lifts greatly.  A strong, solid low squat is necessary to lift heavy weights in the snatch and clean.

Posted in | Leave a comment

Monday, December 28, 2015

Workout: 21-15-9 reps for time of:

Kettlebell Swing (55, 35)

Burpee Box Jump over (24, 20)

Rest 1 min

-Then 1 min Max Air Squats

Time Cap: 10 minutes


The 3025 ~ Unarguably A Well-Rounded Bunch
Every CrossFit will have a different culture, training philosophy and “bias” toward certain types of training or skill development. For example, some CrossFit gyms have what they call an “metabolic conditioning bias” at their gyms. That means that, while they still train and program within the CrossFit model, there is an (over)emphasis on the longer time-domain wods with little to no emphasis on barbell movements from the Powerlifting or Olympic lifting realm; both crucial components to rounding out the all-inclusive nature of the CrossFit model.
We at CFBT have no biases. More specifically, We understand that specializing isn’t what CrossFit is about. Our fitness being ‘CrossFit’ comes through molding men and women that are equal parts gymnast, Olympic weightlifter -AND- multi-modal sprinter. In other words, CrossFitters train to be VERY GOOD at “everything” as opposed to training to be “the best” at one or two specialized forms of training.

That being said,  we most certainly have a great deal of gymnastic movements incorporated into our programming (pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand and holds), however it isn’t something we do ‘apart’ from our barbell-type movements; the two are inextricably intertwined for the betterment of our workouts.  We realize that an individual’s needs vary by degree, not kind. We do scale the load and intensity of our workouts for newcomers relative to their physical and psychological tolerances,  however our programming is the same for everyone. Doing so allows our athletes the opportunity to excel in all areas, across all fitness domains (strength, endurance, stamina, flexibility, power, speed, balance, accuracy, agility & coordination) without becoming grossly deficient in any one area; a broad, general & all-inclusive approach where anyone can participate, regardless of overall ability or skill level.
Posted in | Leave a comment

Wednesday, December 23, 2015

Workout: “The Twelve Days of CrossFit Belltown”

1 Jerk (135, 95)

2 Hang Power Cleans (135,95)

3 Deadlifts (135,95)

4 Box Jumps (24, 20)

5  Toe To Bar

6 Overhead Squats (135, 95)

7 Kettlebell Swings (55,35)

8 Calories Rowing

9 GHD Sit-ups (scale to v-ups as needed)

10 Push-ups

11 Medicine Ball Cleans (20, 14)

12 Muscle-ups

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my trainer gave to me, one Jerk; on the 2nd day of Christmas my trainer gave to me, 2 Hang Power Cleans and 1 Jerk; on the 3rd day of Christmas, my trainer gave to me, 3 Deadlifts, 2 Hang Power Cleans and 1 Jerk; continue with 4 Box Jumps, 3, 2, 1 etc.. Final round is 12 Muscle-ups down to 1 Jerk.


Happy Holidays!

Just a reminder CrossFit Belltown will be closed for the Holiday weekend (Dec 24-27).  We hope everyone has a safe and happy holiday.

Posted in | Leave a comment

Tuesday, December 22, 2015

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

50 Double Unders

20 Wall Balls (20, 14)

10 Burpees

Accessory: 3×15 Weighted Sit-ups


Most Likely To Never Give Up
Expose yourself to your deepest fear. After that… You are free.
Shown above, Jesse S., this year’s ‘Most Likely To Never Give Up’ award recipient, takes a moment to reflect on his CrossFit journey and the road ahead.
Posted in | Leave a comment

Like Us on Facebook!