Category Archives: Workout of the Day

Saturday, June 25, 2016

Workout: Sumo Deadlift: 3-3-3-3-3-3-3


The Devoted Ones

If anyone’s wanting to take a road trip this weekend, CrossFit Devotion in Covington is the place to be.

Our very own Kelly A. & Daisy M. will be competing on Saturday in the Devotion Games as a team in the Scaled Division. And pulling anchor-leg on Sunday will be Kim K. and Andrea P., heading up the Rx Team Division.

Give ’em hell, ladies!

You can read more about the competition here.

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Friday, June 24, 2016

Workout: 3 rounds for time of:

10 Overhead Squats (135, 95)

50 Double-Unders

Accessory: 4×20 Banded “Cable” Crunches


Balance and the Bar

Mike Burgener of CrossFit Weightlifting says the first place to clean up your technique is in the setup position — the athlete’s positioning before the bar even leaves the ground.

Check out your own feet next time you’re setting up for a lift — what does your positioning look like? Where is your weight resting? If your toes are coming up off the floor, chances are you’ll have a hard time getting your knees out of the bar path during the initial pull from the deck, and nobody enjoys bloody shins. Conversely, if you’re coming forward onto the balls of your feet, you’ll likely be yanked forward during the initial pull and have a pretty difficult time correcting your balance in the later stages of the lift.

Coach Burgener instructs his athletes to center their weight in the middle of the foot during the setup and through the initial pull. Once the bar has reached the knees, the weight is balanced from the middle of the foot to just slightly back of the midfoot, creating a solid balance at the hang position that would prevent the athlete from being pulled or pushed forward or back.

According to Coach Burgener, 90% of all missed lifts are attributed to the feet, rather than something like an early pull. So, next time you’re struggling to make a lift, don’t wish for more strength. Instead, take a breath, step up to your bar, get positioned, and look at your feet.

Read more here.

Shown above, Daisy May demonstrates a solid setup position for the snatch, resting her weight firmly mid-foot.

(Photo credit: Lincoln Brigham)

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Thursday, June 23, 2016

Workout: 5 rounds for time of:

6 Handstand Push-Ups

12 Chest-To-Bar Pull-Ups

24 Weighted Walking Lunges (35, 20)

Time Cap: 15 Minutes


Last Rep, Best Rep!

How badly do you usually want that last rep? Bad enough to sacrifice good body mechanics? If you said yes, you’re not alone.

In our quest for quality over quantity, we preach that your last rep should be your best rep. Why? Every time you bail on good form when you get to your last rep, you’re leaving work on the table. And worse, you’re reinforcing sketchy neurological patterns that your body remembers.

The converse holds true when your last rep is your best rep — you uncover hidden work, and you reinforce solid motor patterns… even when you’re tired.

So don’t fall into the ‘last rep’ trap. Clean it up.

Last rep, best rep!

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Wednesday, June 22, 2016

Workout: For time:

25 GHD Sit-Ups

1 Muscle-Up

20 GHD Sit-Ups

2 Muscle-Ups

15 GHD Sit-Ups

3 Muscle-Ups

10 GHD Sit-Ups

4 Muscle-Ups

5 GHD Sit-Ups

5 Muscle-Ups

Accessory: 4×20 Standing Bent-Over Rear Delt Flys

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CrossFit Belltown
Welcomes Andy Scott To Its Coaching Roster

Andy comes to us as prior CrossFit Belltown athlete.  Andy will be coaching Wednesday evenings at 630pm. Please stop in and get to know him, he’s a most excellent trainer and an all-around helluva guy.

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Tuesday, June 21, 2016

Workout: Front Squat: 5-5-5-5-5

Accessory: 100 Banded Good Mornings


Strong Is The New Beautiful

CrossFit Belltown is honored to have been voted by The Box Business as one of the top five most beautiful CrossFit Gyms in the world.

Read more here.

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Monday, June 20, 2016

Workout: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score: Total reps from all 32 intervals

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Eat Clean & Train Dirty!

Starting today (Monday), we will be offering ‘Northwest FitMeals‘ for purchase at the gym front desk.

So whether you’re tired of making multiple trips to the grocery store each week or wanting to cut back on prep/cook/cleaning time in the kitchen, Northwest FitMeals is your ticket to a more convenient way to keeping your diet on track, especially considering that at least 80% of your fitness goals are achieved through your diet, and 20% is through your workouts — let Northwest FitMeals do 80% of your work!

NOTE: For anyone using the MyFitnessPal app, Northwest FitMeals offers a full macronutrient breakdown for each of their meals within the app.

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Saturday, June 18, 2016

Workout: “Coe” – Partner Style

10 rounds for time of:

10 Thrusters (95, 65)

10 Ring Push-Ups

Accessory: 3×15 Weighted Sit-Ups


CrossFit Mom

Congratulations to CrossFit Belltown Trainer, and soon-to-be Mommy Extraordinaire, Meg Herscher. She’s eight months along in her pregnancy and is still going strong. She and husband (also CFBT Trainer) JP Herscher are expecting very very soon!

With the due date approaching so quickly, we want to remind everyone that Daisy May G. and Andrea P., along with Kelly A., will be throwing a baby shower for Meg and JP in just a few short weeks! The shower will be Sunday, July 10th, from 2-5pm*, and is “open invitation”, so all athletes are welcome to attend! You may view Meg and JP’s registry here.

*Please see Daisy May or Andrea for more information about where the shower will be held.

(Photo credit: Lincoln Brigham)

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Friday, June 17, 2016

Workout: Complete as many rounds as possible in 20 minutes of:

400m Run

20 Toes-To-Bar

10 Overhead Walking Lunge (155, 105 — 5 per leg)


Over Or Under?

No matter what grip-style we use on the pull-up bar or how we tape up, chances are that with enough volume, we’re going to tear our hands. It’s one of those inevitable consequences we’ve all come to accept about our sport. Falling off the pull-up bar, however, doesn’t have to be, and frankly, shouldn’t happen. There are horror stories from boxes all over the country about athletes losing their grip on the bar and the broken backs, serious concussions, and other injuries that occurred as a result. Why didn’t these athletes realize they were losing their grip? Because they were  probably using the “thumb-over” grip as opposed to “thumb-under”.

This is precisely why, during the kipping pull-up progression of CrossFit’s Level 1 Trainer Course, trainers instruct athletes to both use and teach the the “thumb-under” grip when performing a kipping pull-up. Hooking the thumb under the bar creates a more “responsive” grip than simply resting the thumb on top of the bar, meaning the athlete is far more likely to realize when his or her grip is approaching failure, and can then choose to either drop off the bar, or readjust accordingly.

Shown above, Kelsey J. demonstrates the safer “thumb-under” grip while breezing through a set of chest-to-bar pull-ups.

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Thursday, June 16, 2016

Workout: Power Clean: 1-1-1-1-1

Accessory: 100 Lying Banded Hamstrings Curls

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Grab ‘N Go

Starting Monday of next week, CrossFit Belltown will be receiving a limited number of NorthWest Fit Meals available for purchase through our Front Desk.  This will be the first of many freshly cooked meals we plan to have for purchase each week; arriving every Monday, and being sold on a first-come-first-serve basis.

So if you’re short on time, or simply need to grab a quick lunch or dinner on your way home or back to the office, NorthWest Fit Meals is the way to go (we also have a microwave onsite as an added convenience for heating meals). And as for all you ‘Macro’ counters, NorthWest Fit Meals has each meal’s complete macronutrient-count listed in the app ‘My Fitness Pal’ — it can be found by searching ‘nwfitmeals’.

NorthWest Fit Meals is a local food delivery company that goes beyond just meal prep and delivery! They make homemade delicious paleo food from scratch! They believe in clean eating and source only the finest ingredients to fuel serious athletes like yourselves. Their food is NEVER frozen; so you can enjoy the freshest food possible. You can read more on their website here.

Next week’s menu items include:

Paleo Chicken Salad
Chili Lime Pulled Pork
Lemon Herb Chicken
Turkey zucchini poppers w/ paleo ranch

*All meals with the exception of the Paleo Chicken Salad come with sweet potatoes and greens. This week’s will cost between $10.99 and $11.99, depending on the meal purchased.

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Wednesday, June 15, 2016

Workout: Three rounds for time of:

50 Double-Unders

25 Wall Balls (20, 14)


“Elliptical Syndrome”

”Fran.” Just hearing the name is enough to make many CrossFit athletes panic — we put it on the blog and we can bet a few of you are going to spend the rest of your day before the WOD feeling like you might lose your lunch at any given moment. But chances are, after a while, you’ll start to break the workout down in your head, trying to decide how to somehow make it less painful — “How often can I break up the thrusters… I only have to do this in less than 12 minutes…” etc. Then, the nausea subsides. No more panic. Fran isn’t so scary.

But why?

Because you’ve  just figured out how to reduce the intensity of the workout. Intensity is painful — it’s natural for us, as humans, to dislike and try to avoid pain at all costs. However, Intensity is what yields results. Pain creates adaptation. Consequently, reducing intensity, even slightly, can start to become a (bad) habit. A little bit of slacking becomes a lot, which is equivalent to treating a CrossFit workout like a 20-minute roll through the sports section while plodding along on the elliptical machine.

So how should you treat this affliction? The answer is easier said than done — Get out of your CrossFit Comfort zone! As CrossFitters, we know the value of suffering. We know that our pain will be rewarded with an increase in work capacity. But anything — even a 5-minute Fran — can become a habit, and, occasionally, we need that bloody-lung feeling to remind ourselves what real intensity feels like.

“Remember: Objects in motion tend to stay in motion, while objects at rest tend to head to the chalk bucket.”

Read more here, as Mike Warkentin (managing editor of the CrossFit Journal) details ways in which you can overcome Elliptical Syndrome.

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