Category Archives: Workout of the Day

Saturday, May 21, 2016

Workout: Power Snatch: 1-1-1-1-1-1-1

Accessory: 100 Banded Good Mornings


This Just In: Improving Technique Improves Fitness!

Athletes often form a false assumption between proper form and intensity, assuming that as one increases the other must necessarily decrease.  This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through lowering one’s intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The reason: it’s easier on the ego to put up good workout times. Taking a hit to your “Fran” time in order to perform near-perfect thrusters is not going to move you up the records board — at least not right away — and the blow to the ego is usually too much to bear.

In reality, technique and intensity are not mutually exclusive. For the novice, maintaining proper form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist.   Advanced athletes believe the opposite.  These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form.  The advanced athlete knows that proper  form is proper for a reason:  it imparts structural advantages that poor form does not.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion.  If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move.  If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move.  Nonetheless, we’ll often see new athletes blasting through limp, rounded-back squats, completely unaware of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the bigger picture.  In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification.  An athlete with poor form and an ugly 3-minute “Fran” will always have an ugly 3-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, thus improving their time(s)… over time.

Don’t believe us? Have you seen Pete C, lately!?! He’s strong as an ox (shown in the photo above). Pete has slowly and consistently continued to make gains each and every day, and it shows! His only rule: To lift only what proper technique will allow, regardless of his overall ‘strength’.  In doing so, Pete has come further in one year than most athletes will in six years — and all without having overloaded his joints or by piling on tons of extra ‘work’.

Well done, Pete. Well done.

Photo credit: Lincoln Brigham

Read more here.

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Friday, May 20, 2016

Workout: Five rounds for time of:

15 Thrusters (135, 95)

Run 400m


Focus Is Key

A huge congratulations to Scott Mc for PR’ing every one of his deadlift sets on Wednesday ~ his head-game was strong, including a small tweak that was made to how he addressed the bar in the setup position. This combination was enough to land Scott a 370lb liftoff on his last heavy single — a 25lb PR that looked nearly effortless as he stood it up.

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Thursday, May 19, 2016

Workout: 7 rounds for time of:

10 Pull-Ups

10 Dips

10 Sit-Ups

10 Squats

Time Cap: 22 minutes


Nate The Almighty!

Congratulations to Nate for PR’ing his clean and jerk in Oly class last Thursday evening — a whopping 255lbs! He was so excited after the lift, he decided to pick up the bar again — this time using only two fingers.

Photo Credit: Lincoln Brigham

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Wednesday, May 18, 2016

Workout: Deadlift: 1-10-1-10-1-10

Accessory: 10×2 Seated Box Jumps


Do You Even Levitate, Bro?

Photo credit: Lincoln Brigham

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Tuesday, May 17, 2016

Workout: Push Press: 3-3-3-3-3

Accessory: 3×20 Dumbbell Rollbacks

Then —

100 Banded Tricep Extensions


Squat Like You Give A Damn!

The ability to successfully perform a deep squat is a fairly good indicator of one’s overall fitness level and movement quality. Is it the end all, be all? Absolutely not, but it ranks right up there.

Squatting, for all practical purposes, is a complex movement that requires stability of the trunk and mobility of the extremities through constantly changing tension and position.

What limits squat depth? Stiff ankles, poor hip mobility and poor core stability just to name a few. Moreover, the ability to perform a picture perfect (deep) squat pattern demonstrates that someone has proper ankle dorsiflexion, hip flexion, thoracic extension, and glute activation, which can help counteract or “undo” much of the musculoskeletal issues we see in every day society: low back pain, anterior knee pain, hip pain, hamstring strains, and groin strains, to name a few.

Photo: Grayson C., squat cleaning 198lbs during her training last Friday in Open Gym.

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Monday, May 16, 2016

Workout: For time:

20 Front squat, (185, 135)

40 Toes to bar

60 Kettlebell swings, (72, 55)

Accessory: Accumulate 3-minute banded plank

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Strength Is Not ‘Contractile Potential’

Strength is, by definition, the productive application of force. Shown above, Lucas O. productively split jerked 200lbs last Thursday (he weighs 140lbs…).

Photo credit: Lincoln Brigham

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Saturday, May 14, 2016

Workout: Complete as many rounds as possible in 15 minutes of:

200m Run

10 Push-Ups

15 Air Squats

Accessory: Accumulate 50 Butterfly Abmat Sit-Ups


Perfect Practice Makes Perfect!

A huge congrats to the nine lifters who PR’d their snatch in Coach Lincoln’s Olympic Lifting class this past Thursday night.

Shown above, Daisy May stands up 112#’s with a well-deserved smile.

Photo credit: Lincoln B.

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Friday, May 13, 2016

Workout: “Fight Gone Bad”

Three rounds of:

Wall-ball, 10 ft target (20, 14) (Reps)

Sumo deadlift high-pull, (75, 55) (Reps)

Box Jump, 20″ box (Reps)

Push-press, (75, 55) (Reps)

Row (Calories)


Want To Breathe Better? Donate Blood!

Healthy adults usually have about 5 grams of iron in their bodies at any given time. And that’s a good thing; Iron is responsible for helping you to breathe!

When you donate a unit of blood, you lose about a quarter of a gram of iron, which gets replenished from the food you eat in the weeks after donation. This regulation of iron levels is a good thing, as having too much iron in the bloodstream can cause a variety of symptoms, such as lethargy, plaque formations, muscle weakness and degradation of your vessel wall linings… just to name a few.

But how can you be sure you’re not giving away too much iron if your levels are too low? Good question. Before you’re allowed to donate blood, your hemoglobin level, a rough measure of your iron levels, will be checked. If it is deemed low, you will not be allowed to donate blood. However unfortunate for those in need of your donated blood, this can be a good thing because you now have an opportunity to improve upon your iron stores.

So the question now becomes why is it so important that my iron levels be increased if they are found to be deficient? Blood health is super important when talking about recovery and performance. Without proper mineral support, you might not be performing at your very best, and here’s why.

First, iron is a major mineral found in hemoglobin, a protein found in your red blood cells that transports oxygen to the cells of your entire body. You can only imagine how detrimental it would be if your muscles weren’t being sent an efficient amount of oxygen. All the strength in the world wouldn’t matter the least bit if you are working with muscles that are essentially suffocating during your training sessions.

Signs of Iron Deficiency:

  • Low energy / often feeling tired
  • Declining performance
  • Tight muscles / slow energy
  • Increased proneness to injury
  • In women – very heavy periods
  • Headaches during activity
  • Shortness of breath (not the ‘CrossFit’ kind…)
  • Increased heart rate

If you experience any of the above symptoms, it would be well worth your time to at least have your iron levels checked during the blood drive. Iron deficiency is a growing problem and many people are anemic and don’t even know it.

Nutritionally speaking, iron can be found in many meats, poultry, fish and leafy greens. For optimal absorption, avoid consuming caffeine or carbonated drinks with your iron source, as this will decrease the rate of iron absorption. Conversely, consuming Vitamin C will help increase your body’s rate of iron absorption (i.e., a squeeze of lemon on your next spinach salad).

Source – Poliquin Group Online Course: Performance and Recovery:

(Please email to register for the upcoming blood drive)

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Thursday, May 12, 2016

Workout: Split Jerk: 1-1-1-1-1

Accessory: 3×15 Chest-Supported Dumbbell Rows


Gear Up!

Join us tonight from 4pm to 8pm as we play host to a Fitness Gear Trunk Show, where you’re sure to find something to fit or feed your health and fitness needs.

Vendors will include:

AnFarm Spring Collection ~ men’s shirts and women’s tanks

Virus Compression Gear ~ workout shorts, compression pants and booty shorts

Strength Wraps ~ wrist wraps

Pure Pharma Supplements ~ fish oil and assorted tasty treats

Clinch Gear ~ mens shorts

Rocktape ~ knee sleeves, gloves, arm sleeves and kinesio-tape

RehBand ~ knee sleeves

NutriForce ~ assorted supplements

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Wednesday, May 11, 2016

Workout: Five rounds for time of:

5 Overhead Squats (135, 95)

10 Toes to bar

15 Dumbbell Hang squat clean (35, 20)

20 Double-Unders


CrossFit Belltown Blood Drive

As you know, this October CrossFit Belltown will be participating in the Ava Will Win Nationwide Blood Drive to support Games’ athlete Jason Khalipa in his mission to raise awareness of the importance of blood products after his daughter Ava’s recent Leukemia diagnosis. We will be hosting a shared outdoor blood drive with EcoNet just down the street from CFBT on October 4th. As we work toward our goal of 35 donation commitments, we will continue to provide updates as more information becomes available. In this case, it is crucial to know that it is strongly recommended that donors DO NOT work out after giving blood, or for 12 hours following donation, as it could lead to a variety of negative side effects. With this in mind, we intend to have appointment times available from 1:00pm until 7:00pm to make sure we can be as flexible as possible in making sure people are able to donate AFTER they’ve finished training.

This is a great cause that Jason himself has asked us to be a part of, and we encourage everyone who is eligible to donate to please sign up either at the front desk, or via For more information regarding eligibility, please see these guidelines.

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