Category Archives: Workout of the Day

Wednesday, September 2, 2015

Workout: Every minute on the minute for Twenty minutes:

Odd: 3 Power Clean and Jerks, bodyweight
Even: 3 Muscle-ups

image1 (93)

A Cold War: The Russian vs. American Kettlebell Swing”

Kettlebells have been around for a long time – at least in Russia, where the kettlebell as we know it today originated approximately 350 years ago -and so has kettlebell training.

There are two basic types of swings: Russian and American

So what’s the difference? Look no further than the arc of the swing. The Russian swing starts just below the groin and is swung to chest or at most, eye level. The movement is short, brisk and compact. The American swing by contrast begins at the knees and moves upward to full arm extension overhead. It’s motion is longer and smoother than its Russian counterpart.

So why even bother with creating an ‘American’ version of the kettlebell swing altogether when the Russian version seems to work fine on its own as it has for literally hundreds of years. Good question. However in order to better appreciate and understand the answer, we need to take a look at the March 2004 issue of the CrossFit Journal; authored by none other than CrossFit Founder and CEO Greg Glassman. Glassman stated the criteria for CrossFit’s (exercise) selection include, “range of joint motion, uniqueness of line of action, length of line of action, strength of line of action, commonness of motor pattern, demands on flexibility, irreducibility, utility, foundational value, measurable impact on adherents, and, frankly, potential for metabolically induced comfort.”

On first being introduced to the Russian kettlebell swing, Glassman’s immediate response was, “Why not go overhead?” Generally, CrossFit endeavors to lengthen the line of travel of any movement. Why? There are two reasons. The first is somewhat intuitive. We don’t do half rep pull-ups, we don’t do half rep squats, and we don’t do half rep push-ups. If there is a natural range of motion to any movement we like to complete it. To do otherwise seems unnatural. We would argue that partial reps are neurologically incomplete. The second reason deals with some fundamentals of physics and exercise physiology. From physics we know that the higher we lift something, and the more it weighs, the more “work” we are performing. Work is in fact equal to the weight lifted multiplied by the height we lift the object. Work performed divided by the time to completion is equal to the average “power” expressed in the effort.

Power is exactly identical to the exercise physiologist’s “intensity”. Intensity, more than any other measurable factor, correlates to physiological response. So more work in less time, or more weight moved farther in less time, is largely a measure of an exercise’s potency.

When we swing the kettlebell to overhead, the American swing, we nearly double the range of motion compared to the Russian swing and thereby double the work done each stroke. For any given time period, the power would be equivalent only if the Russian swing rate was twice the American swing rate.

So there you have it -twice the distance in half the time… And doing more work faster is how we improve our Work capacity, and thus increase our overall Fitness!

Posted in | Leave a comment

Tuesday, September 1, 2015

Workout:  Test a Benchmark Workout or make up a missed workout. CrossFit Options:

Nasty Girls
1 Rep Max Lifts or Runs/Rows


Shoot ’em Up… It’s Pistol Time

Not every workout is going to be something you want to do, but every workout is designed to improve some aspect of your fitness. If you find youself shying away from certain workouts… or in this case, certain movements, you are doing your Fitness a huge disservice. That said, we present to you the pistol.

Out of the list of physical skills that CrossFit nurtures and develops, the pistol tests four out of the ten general physical skills: Strength / Balance / Flexibility / Coordination. What separates the pistol from the standard 2-legged air squat is that the pistol practices and develops unilateral loading of one leg instead of two. Through this type of loading, one can diagnose (while also improving) any differences in leg strength, balance or flexibility between the right and left legs. Suffice to say, developing the strength and body awareness to do a pistol will benefit all of your other squats… as well as your deadlift. And who doesn’t like having a BIG deadlift!

Posted in | Leave a comment

Monday, August 31, 2015

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: 3×12 Single Leg Squats


“Wall of Frame”


Fact: Life is hard. Life enjoys busting us in the mouth. Over and over. Relentlessly. And whether those blows be physical, mental or even emotional -they leave scars. And that’s okay. Scars teach us. They harden us, prepare and guide us for what ultimately will define our success both inside and outside the gym.

No matter how it may appear from the outside looking in… our journey to be better is hardly ever an easy one, or even all that pretty. Our idea of an “easy street”  is is a fairytale; a highly polished story featuring fake, manufactured images of people that don’t actually exist. That story is what drives insecurity, low self esteem, lack of fulfillment and ultimately regret.

The athletes on our walls don’t ask for trophies or medals. Nor do they ask for recognition. The only thing they want is to be part of the struggle. They recognize and appreciate the perspective that hardship can have on their lives. It teaches them, as it teaches us all, to not cower; to not sulk in self pity. The struggle drives us to fight for what’s worth having -our health, family and friends.

At the end of the day, our scars are our medals. And while they might not be shiny or pretty, each is a testament to our shared misery both inside and outside the gym. Our scars are a symbol of what we have been through and who we want to be.

Posted in | Leave a comment

Saturday, August 29, 2015

Workout: 5 Rounds for time of:
15 Chest-to-bar pull-ups
Run 400 meters

Accessory: Accumulate 50 Good quality Hollow Rocks.

image1 (92)

Gatorade No Bueno

The sidewalk outside Reebok CrossFit Tuluka after owners ripped the Gatorade logo from their building’s exterior.

In 2014, CrossFit CEO and founder Greg Glassman began a public campaign to put an end to a deadly condition known as exercise-associated hyponatremic encephalopathy. EAHE is caused by the overconsumption of fluids during exercise.

The belief that fluid intake should exceed thirst and that dehydration leads to heat stroke are both commonly accepted myths that have lead to dozens of EAHE-related deaths. These myths originate in the fraudulent and perverted science spawned by collaboration of Gatorade, the Gatorade Sports Science Institute et. al, and their puppet, the American College of Sports Medicine.

In 2015, CrossFit sponsored the Third International Exercise-Associated Hyponatremia Consensus Development Conference. The conference reached conclusions that directly counter the deadly information previously promoted by these organizations, and their recommendations have now been published in dozens of major new outlets.

After translating some of this information into Spanish, many of the South American CrossFit affiliates are taking a stand agains Gatorade’s perversion of science.

It’s time to get Big Soda and it’s pawns out of the fitness industry.

Posted in | Leave a comment

Friday, August 28, 2015

Workout: Complete as many rounds as possible in 10 minutes of:
10 Sumo Deadlift High Pull (115,75)
10 Burpees, jumping over the barbell

image1 (91)
CrossFit Is Not A Crime
The District of Columbia (DC) government is moving to impose new licensing requirements on DC fitness trainers that will dictate what a workout should look like, and will make fitness more expensive and less accessible. 

This arbitrary, under-baked legislation is a terrible solution in search of a made-up problem, driven by self-interested organizations who want to shut CrossFit down and profit from new government licensing fees. 
The DC government has declared war on the CrossFit definition of Fitness — and is threatening who we are.
CrossFit doesn’t take orders from it’s competitors, or wish to adhere to others’ mediocre standards. As trainers and athletes alike, no one should have to pay for a view of fitness that we don’t share with lesser organizations. We know what we do and we do it well. Let’s keep it that way. 
Please visit www.webuiltthisbox to find out how you can support DC-area CrossFit affiliates, and by association, all CrossFit affiliates the world over. Plain and simple, CrossFit is not a crime. But if the DC government and other outside interests get their way… It soon will become a crime. 


Posted in | Leave a comment

Thursday, August 27, 2015

Workout: “Kelly”
5 Rounds for time of:
400 meter Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)

Time Cap: 35 minutes

image1 (8)

CrossFit Lucha Libre

Look out, Bellevue… There’s about to be a new kid in town! Fred… It shouldn’t go without saying, you are going to be dearly missed. Your enthusiasm has made for one wild and crazy ride.

That said, may the wind always be at your back. May the sun shine warm upon your face. May you always squat deep, and the fish oil be plentiful.

Posted in | Leave a comment

Wednesday, August 26, 2015

Workout: Snatch 1-1-1-1-1-1-1 reps

Accessory: Row for 5 minutes at 70% effort

image1 (7)

Weights Don’t Just Lift Themselves

Let’s welcome back Ikaika to CrossFit Belltown. And already in his first week, he’s set new 3-rep split jerk personal record of 255lbs!

Posted in | Leave a comment

Tuesday, August 25, 2015

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

Accessory: Accumulate 3 minutes in an L-sit

seattle mariners

Don’t Miss Our Field Trip Deadline

Please secure your baseball tickets by this Friday to guarantee yourself a ticket for our upcoming Mariners Game September 9th at 7:10pm. Please RSVP by this Friday! Also, tickets must be paid at the front desk no later than September 1st (tickets are $35).

To RSVP, email ASAP!

Posted in | 1 Comment

Monday, August 24, 2015

Workout: “Chelsea”

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.



“Team Ultimate Victory Forever Strikes Again!”

Congratulations to Derek and Topher for having survived yet another weekend Fitness competition. This time, at The Armageddon ThrowDown at CrossFit BelRed in Redmond yesterday.

Photo Credit: Derek F.

Posted in | Leave a comment

Saturday, August 22, 2015

Workout: 4 Rounds for time of:
Row 500 meters
10 Overhead Squats (155,105)

image1 (89)

You Are The Only One Who Can Hold You Back

When an elephant is a baby, it can be restrained with something as small as a tent stake and a piece of rope. As an infant, the elephant is too weak to break the rope or pull the steak from the ground. But still it tugs, it struggles, it fights. And eventually the baby elephant succumbs to its limitations and accepts that there is no point in fighting anymore.

Then the elephant grows to a massive and powerful beast… A beast that could easily escape the small stake and rope that has held it back for so many years. Sadly now, the grown elephant no longer tugs. It no longer struggles. It no longer fights -because it has accepted the stake and rope will always have absolute control over it. The elephant has surrendered itself to being defined by what it believes to be a limitation; something that will forever hold it back.

Here’s the truth. You don’t have haters, you have excuses. You don’t have limits, you have excuses. You don’t live in a predetermined reality, you have excuses. It is these excuses that create your cage -a cage created by imaginary thoughts that were conceived long ago and based on your unwillingness to fight and DO THE WORK REQUIRED for what you want… and there is nothing more weak than letting imaginary thoughts keep you from building the life you truly want for yourself.

The fact is, whether you are willing to admit it or not, the only person who limits you is the same person who stares back at you in the mirror every day.

So pick up that kettebell and get to swingin’! Every rep is and will always ever be an opportunity to break free of the chains that try to stop us from being better and stronger than the person we are yesterday.

Posted in | Leave a comment

Like Us on Facebook!