Category Archives: Workout of the Day

Saturday, May 30, 2015

Workout: Complete as many rounds as possible in ten minutes of:
10 Kettlebell Swings (72,55)
10 Toe to Bar
10 Burpee

image1 (38)CFBT Pop Quiz

What is happening in this picture?

A.) Agustin is practicing his keg stand for an upcoming Bachelor party.

B.) Agustin is showing us a muscle up that somehow has gone terribly wrong.

C.) Agustin is attempting a handstand push-up in mid-air.

D.) Agustin has somehow fallen ‘up’ and now can’t get ‘down’.

~The first person to email us the correct answer (choose wisely) at will receive  two new yoga tune-up balls made with their very own ‘travel’ case.

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Friday, May 29, 2015

Workout: Push Jerk: 5-3-3-1-1-1-1 reps

Accessory: Accumulate 30 Strict Pull-ups

FullSizeRender (17)Big Belly Breaths

Thursday’s 800meter repeats destroyed quite a few of us; we all pushed ourselves to our absolute thresholds. We all suffered in some way, shape or form as we circled the block, time and time again. However there seemed to be one over-arching commonality  in our suffering -We all felt suffocated in fighting to control our breathing. 

Understand that our central nervous system exists in a tug-of-war between ‘Fight or Flight’ and ‘Rest and Digest’ based exclusively on how we breathe. By controlling our breathing, we can control how our bodies respond to stressful situations. We call this type of breathing Diaphragmatic Breathing, or Belly Breathing. This type of breathing is done by contracting the diaphragm, a muscle located horizontally between the chest and the stomach cavity. Air enters the belly and expands during this type of breathing. This deep breathing is marked by expansion of the belly rather than the chest when breathing, thus allowing one to take normal breaths while maximizing the amount of oxygen that goes into the bloodstream. It is a way of interrupting the ‘Fight or Flight’ response and triggers the body’s normal relaxation response.  This is best demonstrated by inhaling and exhaling through your nose vs. taking large panicked gulps of air in through your mouth. Easier said than done, right. 

So why is it often difficult to breathe this way? Understand that our diaphragm is a muscle that needs constant love and attention. By not demanding that it expand and contract maximally, it becomes glued down over time to surrounding tissues and bone, resulting in our inability to access it to help us take bigger breaths and thus feed our tissues (and lungs) with much needed oxygen to keep us going strong. It’s no different than having poor shoulder mobility or tight hips; both prevent us from moving more efficiently. However in the case of the diaphragm, not being able to fully access it will inevitably (and literally) stop you in your tracks -How can you be expected to ‘move’ if you can’t breath.  

One way to gain greater access to your diaphragm apart from being more aware of how you are breathing is to consider areas where the diaphragm may be tied down, namely your bottom six ribs and thoracic spine; this is where part of your diaphragm attaches. Something as easy as placing a yoga tune-up ball between your ribs or between your shoulder blades will not only help to expand your chest (and subsequently your belly), it will also free up the tissues between your ribs that are responsible for contracting and expanding the ribcage to allow for the inflation and deflation of our lungs. The more relaxed these muscles are, the more elastic our ribcage is, and the more room there will be for expansion. 


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Thursday, May 28, 2015

Workout: Five Rounds for time of:
10 Hang Squat Snatch (75,55)
15 Wall Balls (20,14)

Time Cap: 15 minutes

image1 (37)Technique Trumps Hard Work

When you love something so much that you’re willing to do whatever it takes to get better, provided you are happy doing it, there is no limit to what you can do.

During yesterday’s Deadlift session, many of us discovered that efficiency (i.e., moving well) trumps “hard work” (not to be confused with working hard at being efficient) on many different levels.

Some of us will work hard our entire CrossFit careers thinking to ourselves “If I only did more, I would be better.” More does not equal better. ‘More’ is a byproduct of BETTER (technique).

This is why our motto “Perfect Practice Makes Perfect” is so important to us; being able to flawlessly move a 1lb dowel through space is what will allow us to move 300 pounds flawlessly.  The result: 65% of the you that attempted a 1RM yesterday hit a PR! Now that’s what I call Dowel Power!!! Great job, everyone.

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Wednesday, May 27, 2015

Workout: Four Rounds EACH For Time of:
Run 800 meters
Rest as needed between efforts.

Accessory: 3×15 Weighted Sit-ups

image1 (36)You Must Be Prepared To Work Without Applause

Alex S. came to CrossFit Belltown in August of 2013. And since then, he has amassed nearly an untold number of PR’s and been bestowed numerous awards, including Most Supportive  -and- Most Welcoming Athlete of 2014. Every day that Alex trains, he absolutely beams with focus and determination. He cares nothing of accolades. He cares nothing for attention. His goal is pure and simple. To be better. Period.

The next time you see Alex in the gym or out on the street, be sure to thank him for being awesome; for always having a smile on his face; for always showing the utmost support, respect and encouragement to anyone who crosses his path.

Workout-related Note:
Please bring a stopwatch or other time-keeping device to today’s workout. You will be asked to track your own split-times as your score for  the workout.

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Tuesday, May 26, 2015

Workout: Deadlift 10-5-3-1-1-1-3-5-10 reps

Accessory: 5 Rounds not for time, accumulate :15-:30 handstand hold


CrossFit Gives You Wings

Beth S., showing off her levitation skills during last Wednesday’s Row/DoubleUnder/Pistol workout in the 430pm class. Beth amassed 1,677 total reps; 18minutes of total work. Outstanding job!

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Monday, May 25, 2015

Workout: “Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Partition the Pull-ups, Push-ups and Squats as needed. Workout starts and ends with 1 mile run.

Time Cap: 50 minutes


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

11:00am & 12:00pm Classes only today

Please register online via MindBody

(All Basics/Bootcamp athletes are welcome to attend either CrossFit Class)

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Saturday, May 23, 2015

Workout: In teams of two with only one person working at a time (except for the run)
400 meter Run with (20/14) MedBall
50 Handstand Push-ups
400 meter Run with (20/14) Medball
50 Toe to Bar
400 meter Run with (20/14) MedBall
50 Overhead Walking Lunge Steps with (20/14) MedBall
400 meter Run with (20/14) Medball

Partners must alternate Medball carry each round, you cannot move on to the next exercise until both partners are back in the gym.

memo (memorandum) - isolated text in vintage letterpress wood type

This posting is intended to serve as a reminder to please register online for any & all CrossFit Belltown classes you wish to attend throughout the week.

We strive to offer classes that are timely and well organized. By disregarding this request, it leaves us with no time to plan for how each class will need to be most effectively managed -and- creates a host of other logistical challenges along the way for coaches and athletes alike. So please, register for class!


There is an online one hour registration cut-off prior to the start of each class. Please keep this in mind when registering for classes.

Should you miss the registration window, Please email us directly at to inform us that you wish to attend a given class. Should you encounter a class that is fully booked, please add yourself to the online wait-list and we will make sure you get added to the class of your choosing.

Thank you for your cooperation.

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Friday, May 22, 2015

Workout: Overhead Squat: 3-3-3-3-3-3-3 reps
3 second pause at bottom of the first rep

Accessory: 3×15 Hip Extensions

YouTube Preview Image

Points of Performance For The Overhead Squat

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Thursday, May 21, 2015

Workout: 7 Rounds for time of:
10 Sumo Deadlift High Pull (75,55)
10 Ring Dips

YouTube Preview Image

Points Of Performance For The Sumo Deadlift HighPull

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Wednesday, May 20, 2015

Workout: Three Rounds of:
2 minutes of max meters Rowing
2 minutes of max Double-unders
2 minutes max One-legged squats
1 minute of rest

Accessory: Accumulate 2 minute in an L-sit

From Single-Under’s To Double-Under’s

CrossFit Seminar Staff Member, Matt Lodin, provides a progression for the double-under.

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