Category Archives: Workout of the Day

Saturday, January 21, 2017

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

Row 20 Calories

10 Burpees, jumping over barbell

5 Thrusters (185, 125)


Fit For Life

Guess who’s registering for her very first CrossFit Open! That’s right… CrossFit Belltown’s Most Inspiring athlete, Pat D.

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Friday, January 20, 2017

Workout: For Time:

30 Strict Muscle-Ups

Accessory: 100 Banded Pull-Aparts


JJ The Gymnast!

Congratulations to Joe and Rachel’s son JJ for winning a recent Gymnastics competition at the University of Washington. He won 1st Place in the Boys 7-8 year-old division -AND- 1st Place overall!

If you haven’t met JJ yet, he’s hard to miss — you can usually find him hanging from the pull-up bar or doing front-handsprings all over the gym.

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Thursday, January 19, 2017

Workout: Complete as many rounds as possible in 10 minutes of:

10 Deadlifts (275, 190)

20 GHD Sit-Ups


The Honorable Judge Max Presiding

Congratulations to Max L. for being the first person at CrossFit Belltown to have taken and passed the 2017 CrossFit online Judges Course. We look forward to having Max on the battlefield — helping everyone to hold the standard for whatever madness should come our way.

NOTE: The CrossFit Judges Course offers an introduction to the skills a CrossFit Judge will use during The CrossFit Open and is a mandatory prerequisite to judge at CrossFit Belltown throughout the CrossFit Open season. The course provides an overview of the knowledge and skills used during competition, including movement standards, common faults and repetition counting. The course consists of six online video modules and concludes with a multiple-choice final exam. Should you wish to become a CrossFit Belltown judge/volunteer for the 2017 CrossFit Open, please contact us asap at

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Wednesday, January 18, 2017

Workout: Front Squat: 1-1-1-1-1-1-1

Accessory: 100 Banded Glute Bridges

YouTube Preview Image

The CrossFit Open is the largest CrossFit community event of the year; a five week, five-workout competition that ties together athletes from within the same gym to those in their broader city, country… and the world. For five weeks, you — and hundreds of thousands of other people — take on workouts that may push you to learn a new skill, improve the skills you already have, or go into a much deeper place than you’ve ever been before… in both your mental headspace, as well as in the relationships our community has forged from working hard together. And yes, even if you are a complete beginner (this includes those of your who are brand new out of our CrossFit Basics class), you can participate in the Open.

So how’s it work?!?

One workout is released each Thursday at 5pm PST, starting Feb 23rd. Each week a workout is released — You will have until the following Monday at 5pm PST to perform the workout and submit your score online (there are no exceptions whatsoever to this deadline, per the event rules). To get registered, click here where you will be prompted to enter your existing CrossFit ID. If you do not have a CrossFit ID, you’ll be directed to create an account. You’ll then be prompted to select your division, which is going to be either “male” or “female”, your location, and agree to the competition rules. You’ll also be asked to pay a $20 registration fee that goes directly to CrossFit Inc. To complete your registration, make sure you join the appropriate affiliate (‘CrossFit Belltown’) and then also select your affiliate’s team (again, ‘CrossFit Belltown’). Lastly, don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any of the given five weeks. If you are a complete beginner, this is great news for you because it ensures that your experience will be even more inclusive!

We will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening beginning at 630pm after each workout is revealed. Once the workout is unveiled, you MUST contact us directly at or in person (at the front desk) between 630pm on Thursday and 300pm on Friday to register for a time-slot to have your workout judged and validated by one of our volunteers. NOTE: You MUST have each of your workouts judged and validated by a judge in order to participate in the CrossFit Open.

Any athlete expecting to have their workout judged without having priorly registered for a heat-time will be asked to do their workout last… or not at all (in-passing verbal conversations or contacting us via social media will not be recognized as a legitimate means of arranging a heat time for any of the five CrossFit Open workouts). Also keep in mind that anyone registering for class on any of the days listed below will not be considered having ‘registered’ for a heat time — you MUST contact our front desk directly to secure an actual heat time for each of the workouts listed below. Should you need to make alternative arrangements to have your workout judged and validated outside the days/times listed below, said request(s) will be considered on a case-by-case basis, keeping in mind that not all requests will be granted.

We ask that you respect the fact that this event will demand a great deal of our staff/facility in safely and seamlessly accommodating all participants. And for that reason, we will be asking that all participants satisfy a one-time $20 entry-fee to help us offset the cost of hosting such an event (to be paid as cash at the front desk). However, should you wish to have this fee waived, we will happily do so in exchange for your assistance as a volunteer Judge on an as-needed basis (please email if interested). NOTE:  You must pass the online Judges Course in order to be considered a judge for the CrossFit Open.

These are the days/times that CrossFit Belltown will be hosting each of the five workouts that encompasses the CrossFit Open:

WOD#1 ~ Friday Feb 24th, 430p-730p
WOD#2 ~ Friday Mar 3rd, 430p-730p
WOD#3 ~ Friday Mar 10th, 430p-730p
WOD#4 ~ Friday Mar 17th, 430p-730p
WOD#5 ~ Friday Mar 24th, 430p-730p (Pot-luck to follow 730p to 9p)

NOTE: Should your travel schedule disallow you from participating on any of the days/times listed above, you may wish to reach out to another participating CrossFit Affiliate wherever it is you’ll be traveling, and ask that they be the gym to judge and validate your workout for submission.

Best of luck, and we’ll see you on the battlefield!

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Tuesday, January 17, 2016

Workout: Three rounds for time of:

50 Walking Lunge Steps

100-ft. Handstand Walk

150 Double-Unders

Accessory: Accumulate 50 Toes-to-Bar


Sticking With It

Making a lifestyle change like eating healthier can be extremely difficult, especially with other commitments like work and family that absorb so much of our time. That’s why we carry NW FitMeals each week — to help make that lifestyle change more sustainable. So that a long day at the office, a missed trip to the grocery store, or the kids’ soccer game doesn’t have to mean eating junk.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Pulled Pork $11.99
Buffalo Chicken Meatballs $11.99
Italian Meatballs and Marinara $11.99

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Monday, January 16, 2017

Workout: Randy”

For time:

75 Power Snatches for Time (75, 55)

Accessory: Recovery Row 1000m



ˈôrə/ noun – the distinctive atmosphere or quality that seems to surround and be generated by a person, thing, or place.
  1. “Scott has an aura of of regal beauty”
    • a supposed emanation surrounding the body of a living creature, viewed by mystics, spiritualists, and some practitioners of complementary medicine as the essence of the individual, and allegedly discernible by people with special sensibilities.
    • any invisible emanation, especially a scent or odor.
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Saturday, January 14, 2017

Workout: 3 rounds for time of:

Row 500m

50 Burpees


Push Jerk Your Way To A Better Kip!

What does a well-executed push jerk have to do with the kip found in a kipping pull-up ? The answer: a complete and full hip extension! There is no other answer.

A kipping pull-up is to a pull-up what the push jerk is to the strict overhead press. In both the kipping pull-up and the push jerk, you’re using the momentum created by the lower body to help with what is normally an upper body movement. And the more momentum you can create with the lower body, the easier the movement becomes — you can lift more weight or perform more reps. Now think about that for a moment. Isn’t that a large part of why we’re all here… to improve our overall work capacity? After all, more work faster is what feeds the CrossFit monster.

However inevitably, the bigger question always becomes, “Well, isn’t a kipping pull-up considered cheating?” So, is that to say the push jerk is also a cheated movement? Or could it just possibly be a different exercise than the strict overhead press? Well, one thing is for certain: in both cases, the person doing either movement can either look very athletic, coordinated and powerful, or look like a total spaz’.

A true kipping pull-up isn’t just a ‘cheated’ pull-up. It’s actually a very technical movement. Proper execution requires timing, power, and coordination, especially when you’re linking them together. The same thing can be said for the push jerk. A proper push jerk isn’t just a cheated strict press. It’s actually a very precise movement requiring specific body positions as well as a lot of timing – just as the kipping pull-up demands. Each movement requires a fully extended hip to either elevate the barbell, or in this case, to elevate our own bodyweight skyward.

Not many people criticize the push jerk, yet the kipping pull-up receives more than it’s fair share of hate mail than any every other exercise combined. That’s odd. In both cases, you’re doing the same thing: using momentum originating from the hip to help the upper body do the job. And in both cases, we’re talking about a compound movement. In both cases, anyone doing it wrong look like epileptic patients and run the risk of injury. Done correctly however, both are quite safe and can generate a tremendous amount of power.

So when should you try the kipping pull-up, unassisted? To answer that, let’s go back to the push jerk by comparison. If someone is weak and can’t hold a 45lb barbell (pressed) overhead without wildly flailing about, it’s probably not a good idea to have him/her do push jerks under any amount of load. That said, it’s best to hold off on all things kipping until you can get a decent amount of strict pull-ups, performed from a dead-start and with a pause at the top of each rep. How many reps, you ask? At least three to five. Doesn’t sound like much? Well, try it. Start from a dead hang – Pull yourself up with zero momentum – Bring your chin above the bar – Hold for two seconds – Lower yourself under control back into a dead hang and repeat. Much tougher than it looks.

It’s not enough to be able to carry your bodyweight through time and space; you must be able to fully control it in all phases of a given movement, just as the push jerk demands. So either way… get busy lifting, or get busy swinging. The choice is yours.

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Friday, January 13, 2016

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

15ft Rope Climb, 1 ascent

10 Ring Dips

20 Wall Ball Shots (20, 14)

Accessory: 3×15 Weighted Sit-Ups


Pain Can Be A Liar

In a recent blog post, we stated that, given the structural make-up of the IT Band, ‘it’ isn’t something that necessarily can or even should be stretched. And for this reason the IT Band gets a bad rap since it can be tight and painful in a number of individuals, causing us to think that something is wrong in that specific area. However, the IT Band itself is usually not what is causing said pain. The Tensor Fascia Latae (TFL) muscle and Glutes attach to the IT Band and can get tight themselves, thus causing even greater tightness (and pain) on the IT band.

So if you are having some issues in this area, it may be your TFL muscle that needs some love and affection by way of a foam roller or lacrosse ball; look to these areas that are comprised of actual tissue, NOT tendon (as is the IT Band). In doing so, you can more easily and effectively relieve the (over)accumulation of tension found on the IT Band. Give it a try!

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Thursday, January 12, 2017

Workout: Front Squat: 5-5-5-5-5

Accessory: 4×25 Banded Pull Thru’s


CrossFit PuppyTown

Core stability is all about resisting outside forces. The muscles of our abdomen, back and hips must work together in order to maintain a healthy and rigid lumbar spine as we move our bodies through time and space. When we combine the action of bracing our core with the power of our breath, we open up the potential to lift tremendous amounts of weight.

So how can you identify a ‘core’ exercise that will most appropriately strengthen our midline moreover the garden-variety crunch-type exercise? The answer is simple — seek out exercises that RESIST rotation or flexion. Exercises such as static holds (i.e, planks), one-arm farmer carries and one-arm kettle bell swings will surely do the trick! Sounds easy, right? Give it a try.

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Wednesday, January 11, 2017

Workout: “Amanda”

9-7-5 Reps For Time Of:


Squat Snatch (135, 95)




image4-2New Gear Pre-Sale!

CrossFit Belltown is taking pre-orders now for our incoming line of newly designed Sweatpants, as well as reprints of our classic ‘There Can Be Only One’ hoodie (NOTE: the pink hoodies are only cut for women. However the other two hoodie colors are designed to be worn, unisex).

Please contact to place your orders. Both garments will be priced at $45 each. In order to be guaranteed a hoodie and/or a pair of sweats’, you must have your order submitted by January 25th. Additionally, payment must be received by January 25th via cash or check, made payable to ‘CrossFit Belltown’ (NOTE: This being a pre-sale, we will unfortunately be unable to allow you to ‘charge’ said items to your online membership; cash or check must be received in advance to secure your purchase).

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