Category Archives: Workout of the Day

Monday, October 31, 2016

Workout: Test A Benchmark -or- Make Up A Missed Workout

Benchmark Options:







Filthy Fifty











Nasty Girls

1RM lifts or Runs/Rows


ūüēł FrankenFit ūüēł

Happy Halloween from CrossFit Belltown – creating monster results since 2009 ūüéÉ

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Saturday, October 29, 2016

Workout: Shoulder Press: 3-3-3-3-3-3-3

Accessory:¬†3×15 Hip Extensions -and – 3×30 Banded Face Pulls


Grip-Width In The Overhead Squat

Jovel C., showing off a wonderfully executed overhead squat -weight in the heels, hips are below parallel, knees are out, torso is upright, lumbar curve remains neutral, torso is upright… and arms are overhead. However, just¬†how¬†overhead does the bar need to be?

Understand that a wider grip will allow for more movement around the shoulder and a shorter distance for the bar to travel. In turn, it is a weaker position overhead, and can sometimes allow too much internal rotation at the shoulder in new lifters, leading to missing lifts forward or weakness resisting a miss backwards. This rotation is also a common compensation for a forward lean of the torso, which most of us are guilty of.

On the flip side, a narrower grip will require the bar to travel further and requires a bit more mobility in the shoulder, however is a much stronger position overhead. A narrower grip is also much more resistant to the internal rotation that can be so easy to get into with the aforementioned wider grip.

These points lend themselves to finding the sweet spot that will obviously differ from athlete to athlete.

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Friday, October 28, 2016

Workout: Five rounds for time of:

15 Walking lunge steps, carrying a barbell in the front rack position (95, 65)

30 Double-unders


Lifting The Dream

“Only those who will risk going too far can possibly find out how far one can go.”

-T.S. Eliot

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Thursday, October 27, 2016

Workout: Four rounds for time of:

15-foot Rope Climb, 3 Ascents

30 Push-Ups

30 Sit-Ups

Accessory: Spend 15 minutes working toward one of your goals on the goal board.


Respect The Thruster

“No aspect of functional movement is more important than its capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power.” ~ Greg Glassman, Founder and CEO of CrossFit.

This is why thrusters hurt: They’re an extremely high power-output exercise and, as such, are one of the most useful exercises in the CrossFit tool-bag for improving one’s work capacity. High power output in a movement, and in a workout, is essential to causing the physical adaptations we are all looking for.

So embrace the suck the next time you see thrusters in a workout, because you WILL be seeing them again. And above all else, try to spend less time hating thrusters and a little more time practicing them. Because guess what… thrusters¬†don’t really like you either. They don’t like you because you don’t like them… and it shows.

What’s more, you only treat them well when you’re bright and cheery and fresh (like at the beginning of a workout). But when you start getting tired, suddenly you don’t like them again; you treat them as if it’s THEIR fault that you’re not very good at them, that the movement itself is somehow to blame because you get tired when you’re doing them.

But there’s hope! You can turn this relationship around, and you can do it right now! Understand that the more you respect the thruster, the better it will treat you. Thrusters are incredibly powerful, and have the ability to improve your life beyond your wildest dreams (insert Napoleon Dynamite joke here). Show them the respect they deserve. Practice them often. Speak of them well. Perform them with calculated grace. Make it so that you can show them off proudly even when you get tired — especially when you get tired — because that’s when your respect will pay off the most.

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Wednesday, October 26, 2016

Workout:  Eight rounds for max reps of:

Hang power clean, 20 seconds (115,75)

Rest 10 seconds

Push press, 20 seconds (115,75)

Rest 10 seconds

Score is total number of Hang Power Cleans, and Push Presses.



Thank you to everyone who voted to help¬†CrossFit Belltown win the titles of Seattle A-List’s Best CrossFit Gym –AND-¬†Best Personal Trainers for 2016! We couldn’t have done it without you!


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Tuesday, October 25, 2016

Workout: Overhead Squat: 3-3-3-3-3

Accessory: Accumulate 30 handstand Push-Ups


Fridge Full of Awesome

We just received a new shipment of Kill Cliff this morning, loaded with electrolytes, vitamins, and enzymes to replenish micronutrients, help you recover post-workout, and test positive for awesome.

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Monday, October 24, 2016

Workout: For time:

100 Thrusters (95,65)

Accessory: 100 Banded Tricep Push Downs


Trident Open

Congratulations to Rodrigo for competing this past weekend at the Trident Open in Tacoma. Rodrigo went four for six lifts. The day was also filled with¬†Legendary Doughnuts¬†and barbecue-smothered mac n’ cheese… the reward for a job well done!

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

50 Double Unders

10 Power Cleans (135 / 95)

10 Toes To Bar


All Smiles

This past week has been absolutely chalked full of personal records. Shown above, a smile crawls across Amie L’s face as she realizes the small tweak she’s made in her push press has helped her to put 90lbs overhead; a load that she had previously been unable to lift.

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Friday, October 21, 2016

Workout: 21-15-9 reps for time of:

Sumo Deadlift High-Pull (75, 55)

Bar-Facing Burpee

Time Cap: 10 minutes

Accessory:¬†4×25 Banded Cable Crunches


Our Home Away From Home

CrossFit Belltown was featured again recently in Box Pro Magazine. This time, the topic of conversation was to delve into why we chose to create a sitting area that feels more like home¬†than anything you would normally expect to find in your globo- or CrossFit gym. Understanding that a gym (especially a CrossFit gym) can be an intimidating place for people, especially newcomers — having a place where everyone can be themselves has really permeated all aspects of our gym in a way that the culture it breeds is one of having a ton of fun without taking ourselves too seriously. We want everyone to feel as though they are a guest in our home. And even though the occasional card game or an 18-year old scotch might not sound like something that has any place in a gym, it¬†¬†surely does in our home. And so by offering a few of these creature comforts that most of us would only find at home, we can all sit back, relax, and raise a glass to each our own CrossFit journeys.

You can read the full article here.

Photo Credit: Rob Wilson


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Thursday, October 20, 2016

Workout: Back Squat: 3-3-3-3-3

Accessory: 100 Banded Good Mornings


The Good Stuff

Our most recent shipment of Progenex arrived today, including a new addition to our lineup: Build.

A natural source of carbohydrates, Build optimizes the use of blood glucose for energy and muscle glycogen by using a special blend of peptides to help glucose clear the blood stream quickly, thus creating a faster, longer lasting energy curve to support your workout.

We also stocked up on Recovery, More Muscle, and Cocoon in a variety of flavors… but none of these stay on our shelves for very long, so you might consider picking up yours sooner rather than later.

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