Workout: For time:
10 Box Jumps (30″)
10 Bar Muscle-ups
20 Kettlebell Snatches (55,35)
20 One-legged squats, alternating
30 Overhead Squats (75,55)
40 GHD Sit-ups
40 Medicine-Ball Cleans (20,14)
DropDead Fred Is Back!
It’s only been two months now, but as Fred will tell you, that’s too long!
Having taken a work-related hiatus in August, it would appear that all roads lead back to CrossFit Belltown. That means the Noon Platoon is back in business… and we all get to see more of Fred’s classic face-down ‘Victory Dance’.
Welcome back, Fred!
All Classes Cancelled Today In Observance of CrossFit Endurance Seminar
Today some of our coaching staff will be attending a seminar all weekend at CFBT and therefore unavailable to gather everyone at the track or park for our occasionally scheduled park or track workout. That said, we encourage you to go outside and put your hard-earned Fitness to work. And whatever that may be (with exception of sitting on the couch ‘for time’), we’d love to be a part of it -Please feel free to snap a photo and post it on your Instagram with the #CrossFitBelltown and #GetOutsideTheGym. Our most favorite photo will receive a very special gift.
On a 25-minute clock with a partner:
Complete as many rounds as possible in 20 minutes of:
Then, 5 minutes to find a 1-rep-max Deadlift
Focus On Your Own Sh*t
Listen, we completely understand how difficult it can be at times to disassociate our own level of Fitness from those around around us, especially when we are in such close and constant proximity to one another; all vying for that top spot on the leader-board.
There’s nothing wrong with a little healthy competition in comparing our achievements to the successes of those around us. However when it is at the expense of compromising our own Fitness, it is our responsibility to take a step back and ask ourselves one very important question -“What am I capable of…?”, the key word being ‘I’.
Let’s just say for a moment that we have an athlete that always insists upon basing his or her load for a given workout on the working weight of another athlete, with the logic being “We are both of similar fitness…. Therefore we should be able to lift the same weight and perform the same.” And while this may sound reasonable in theory, rest assured it is fraught with a host of challenges, all bent on either injuring you or blunting your fitness.
The athlete that habitually looks to other athletes to determine their own capacity to tackle a particular workout either runs the risk holding back their own true potential or conversely, taking on more than he or she can handle… Ultimately leading to a sub-par workout or even worse -Injury.
Depending on our genetics (and our willingness to push ourselves), everyone has a work capacity that excels at different rates. Our goal is to get you to focus on what you can do… and not what others are doing, so as to avoid the classic scenario whereby the comparative athlete will only ever be as good as the athlete he or she is mirroring, or only progressing at a rate of the lowest common denominator (i.e., you will only ever be as good as the person’s greatest weakness of whom you are mirroring). And suffice to say, no one wants to take on someone else’s challenges other than their own.
Workout: Push Press 3-3-3-3-3-3-3 reps
Steeped In Sweat
CrossFit Belltown welcomes our newest athlete to the herd, Josh.
A few things to know about Josh -His beard game is strong, as is his will to smash workouts.
Please be sure to make his acquaintance -You’ll want this one cheering for you when the going gets tough; realizing the deeper we go down the rabbit hole, the stronger we grow… Together.
Workout: 5 rounds for time of:
Barbell Overhead Walking Lunges, 50 feet (45 lbs. for all)
If You Haven’t Tried Static Holds… Maybe You Should
Holding positions is a great way to improve stability and performance across nearly all gymnastic and weightlifting movements. It’s also a tremendous way to improve strength, as well as overall positional and body awareness. Shown above, Lou E is demonstrates a 20second pull-up hold during last Wednesday’s Bootcamp workout.
Workout: Front Squat 5-5-5-5-5 reps
Accessory: 4×20 Partner Assisted Glute Hamstring Raises
“All For One & One For All”
Fall is well upon us… And you had better believe that winter will certainly be here before you know it.
Not only will we soon be faced with a sun that sets at 4:30pm, we also need to prepare ourselves for the nonstop frigid drizzle that will inevitably force our training to remain indoors. And one of the best ways we can all work together to make our (indoor) workouts super fun and super safe is to continue to please register for class. This will help to keep us all inside and comfortably bouncing (literally) off the walls vs. slipping n’ sliding in the streets.
Workout: “Nasty Girls”
Three rounds for time of:
10 Hang Power Cleans (135, 95)
We may all differ in our respective backgrounds, strengths, weaknesses, shape & size, but if there’s one characteristic we all share is our ability to maintain self-confidence in the face of adversity or “failure”.
While self-confidence is not one of CrossFit’s ten recognized Fitness domains, it still plays an integral role in our journey to improve ourselves personally, professionally and athletically.
Webster’s Dictionary defines ‘confidence’ as “a feeling or consciousness of one’s powers, or of reliance on one’s circumstances.” This definition taps into the driving force behind self-confidence: we are in the driver’s seat. Failure is a relative term. Unfortunately, we often use the term failure and disappointment interchangeably. When you hit the bottom of your third thruster with twelve more ahead of you during your second round of Fran, that little voice in your head will usually start whispering something to the effect of “you suck.” While disappointment is part of life (and actually quite healthy if you are setting challenging goals), characterizing it as failure will only serve to stop self-confidence dead in it’s tracks.
When you drop the barbell, you have to ask yourself “WHOGAS!?!” (Who Gives A Shit). Is breaking up your thrusters or disappointing your coach really a bad thing if you can use it as an opportunity for growth? Learn from your experience and move on. Within adversity or “failure” lies the opportunity to become stronger and a better person.
The critical question the next time you drop the barbell, whether it be in the gym or metaphorically speaking, is how will you let it affect you? When your moment comes, stand your ground, believe in yourself and success will follow.
Workout: Back Squat 10-1-10-1-10 reps
Accessory: :30 on :30 for ten minutes: Max Double Unders
Can you guess who we’ve chosen for our next Member Spotlight?
A few hints:
~His first CrossFit workout with us took place on February 8th, 2011.
~He is enormously humble, considering his athletic achievements – both inside and outside the gym.
~His favorite post-workout snack are sardines… and his favorite color is bacon.
~He is not the loquacious-type, yet his words speak volumes.
3 Rounds for time of:
800 meter Run
30 Dumbbell Squat Cleans
There Can Be Only One
We’ve all been there — You are getting ready to attempt new max lift PR. And up until this point, all of your lifts have been flawless. Then… all of the sudden, you begin thinking. Your mind is over-stimulated. You begin questioning your hand position on the bar, whether you need more chalk or not, if you should be wearing a belt, if you should tie your shoes a bit tighter, why did you have a bagel for breakfast when you should have had bacon. And BOOM!!! You miss the lift. You’ve allowed that thing between your ears to get the best of you… and the bagel wasn’t to blame.
This perfectly describes the state of over-thinking or over-analyzing a situation so that a decision or action is never taken or is performed improperly, in effect paralyzing the outcome. For many athletes, they perform well when expectations are either low or nonexistent. It is only when a number or weight is perceived as the main goal, pressure to live up to or surpass expectations makes making the lift or performing well extraordinarily tough at times.
Your thought process all depends on the goal of the session, but if it is a training session where load is the main focus, then the majority of your thoughts should be happening when the loads are light. After that, it’s all about intensity and the ability to aggressively get the job done.
A solid rule of thumb is to pick three things per session and one thing per lift to focus on. For many of us, the one thing is to make sure the hip opens or the chest is kept upright throughout the lift. But no matter what you choose to focus on, it cannot CANNOT be fifty things — There can be only one. So you see, it’s not just a catchy tag-line.
Workout: Complete as many rounds as possible in fifteen minutes of:
:30 L-sit Hold on Rings
40 Foot Handstand Walk
3 Strict Muscle-ups
CrossFit Belltown on ESPN2
The waiting is over! The CrossFit HQ Media Team has spent the past few weeks putting the finishing touches on a community piece that will be showcased as a commercial between segments of the CrossFit Games.
The 2015 Reebok CrossFit Games are scheduled to debut tonight (5:00pm Pacific Standard Time) on ESPN2