CrossFit Belltown

"Mr. Joshua"

Five rounds for time of:

Run 400m

30 GHD sit-ups 

250# Deadlift, 15 reps

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Below is an excerpt from this CrossFit Journal Article Fallen But Never Forgotten, written by Russel Berger.

"For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time." - Russell Berger

 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

In teams of two complete the following for time:

100 Overhead Squats, 95#/65#

100 Pull-ups

100 Burpees

100 Deadlifts, 185#/135#

Complete this as a chipper with only one partner working at a time.

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Remember we are on holiday hours this Monday.  The only class is at 9:30am.

 James busting out some double unders.  Oh and nice shirt ya got there James.  For more cool CF gear check out Life AsRX.

"Molly"

5 Rounds for time of:

15 Ground to shoulder, 60#/40# sandbag

15 Pull-ups

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 Happy Belated Birthday to Molly! She celebrated her 24th birthday on May 15th, by competing at Regionals! What a way to spend your birthday huh? Happy Birthday, we are so luck to have you as part of the CFBT family.

We Will Miss You MISH!

So, today is Michele's (Mish) last day with us as CFBT. :-( She is moving to North Bend, but will be working out with our friends Tom and Michelle Nugent at SnoRidge CrossFit! At least we can rest easy knowing she will be in EXCELLENT hands.  

I'm so sad to see her go, Michele was one of my first one-on-one clients almost 3 years ago at Rain Fitness; not only that, she is one of my very best friends.  We've been there for each other through a ton of really great times, and a ton of crappy times. I honestly don't know what I'd do without her.  

I'm gonna miss you Mish; and remember you always will be a part of our CFBT family. I'm so incredibly proud of you and how far you have come. Love you, home swizzle. :-)

5 Rounds for time of:

Weighted walking lunge steps, 50ft.

Farmers walk back, 50ft.

10 Box Jumps, 24"/20"

5 Burpees

Shooters choice: Go light and fast, or heavy and slower.

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Compare to 9.8.2009

Mish and her adorable puppy Tex! 

She loves the Overhead Squat!

A bunch of our friends went to Vegas for Mish's 30th birthday. This picture is from one of her birthday dinners and always cracks me up.  We were at a fancy restaurant and spent a good 20 minutes making weird faces with straws.  

One weekend we thought it would be a good idea to go down to Tacoma and watch the PBR (Professional Bull Riding). We dressed up in our best country gear and fit right in. ;-)

We all know Mish is FIT AS FUCK! 

I had to save this picture for last, because if I had to choose one photo to capture Mish as I know her...this would be the one.   

Shoulder Press THEN Back Squat

If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat.

Memorial Weekend Hours: Sat: 9:30am regular class, 10:30am 2011 Games Training Class, Sunday: Closed, Monday: 9:30am ONLY!

If anyone got to witness Mark going at yesterday's WOD you were in for a treat.  He stuck with the 155# Front Squat even though he was struggling to clean the weight on his last set.  Way to stick with it Mark!

Here is a great post by Freddy Camacho at CrossFit One World, about Squatting.

"I coach all the sessions on Monday. Over the course of the day, I see a lot of crazy stuff during the squat strength training. I thought it might be a good time to address some of the issues.....

Set your hands! Get under the bar. Take a look to the left and then the right. Make sure your grip is even on both sides of the bar. Once you grip the bar, DON'T LET GO!!! I see people set their grip and then as soon as they lift the bar off the rack, they shift their hands all over the place. 

Take ONE step away from the rack and set your feet. I never get why people want to take so many steps away from the rack. You have to put it back on the rack, and that shit gets heavy!!! Set your hands, lift the bar off the rack, take one step back, set your feet, and then.....

Don't stand there and think about how heavy the weight is. If you are already telling yourself the weight is heavy, you are setting yourself up for failure. Less thinking.....more working. 

Take that big gulp of air BEFORE you move. Do not suck in the air and initiate the squat at the same time. You suck in the lungful of air and push it down in your chest cavity. This causes the diaphragm to push outward and helps stabilize your midline. Hold that air in your lungs through the entire movement. Be very deliberate about how you breath. I am not kidding you when I tell you that this can make a huge difference in being successful with a lift or failing a lift.

Always have a spotter when you do your max rep set. A spotter serves two purposes. First, the spotter ensures your safety. You don't want to get stuck in a bad spot with no spotter. We have had one person get hurt while squatting and several close calls. All of them were squatting without a spotter. Second, a spotter can push you farther than you think you are capable. You can try those extra reps because the spotter is there to bail you out when it all goes to hell. "

-Freddy Camacho 

Complete as many rounds as possible in 15 minutes of:

5 Push-ups

10 Dumbell swings, 55#/35#

15 Pull-ups

Post rounds to comments.

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Pat's got a nice rack! The "Front Rack" position is crucial to develop.  Elbows should be at-least parallel to the ground, if not higher.  The bar should rest on the shoulders, not out in front in a death grip with the hands.  Your hands should open up and you need to maintain a fingertip grip on the bar.  As you see here Pat is only holding onto the bar with TWO FINGERS! The bar is supported with his body! This set-up will provide you with a stable platform from which you can maintain a load.

This Front Rack position can be uncomfortable if you have tight shoulders.  Take the time to foam roll your lats, and spend your warm-up and cool down time just holding the barbell it in the proper rack position to help develop flexibility.  If you do not take the time to develop this crucial element, you will have a great deal of trouble with not only the front squat, but a thruster, and a clean!

For time:

10 Front Squats, 155#/105#

50 Double unders

8 Front Squats

40 Double unders

6 Front Squats

30 Double unders

4 Front Squats

20 Double unders

2 Front Squats

10 Double unders

No Racks, all front squats must be cleaned from the floor.

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CrossFit Level 1 Seminars: CrossFit Ethos, CrossFit Atlanta, CrossFit King of Prussia.
Coaches Prep Course: CrossFit Reston.

In teams of two complete the following for time:

400m Sandbag, run 20# (only 1 person carries at a time)

100 Box Jumps

100 Push-ups

100 Double unders

100 Hang Squat Cleans, 95#/65#

400m Sandbag run, 20# (only 1 person carries at a time)

Only 1 partner can be working at a time, except for the run.  Both team members have to complete the run before they can begin the box jumps.

 From the vault: After the first team WOD ever.  Who do you recognize in this photo?

Clean & Jerk: 3-3-3-3-3 reps

Finisher: Tabata Sit-ups

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Compare to 2.8.2010

Pizza and Beer at Northlake Tavern, this Saturday at 8pm!

Highlights from the Northwest Regionals - video [wmv] [mov]

 Mark on the last stretch of his 800m run on the Team Row/Run Relay at Regionals.

Complete as many rounds as possible in twenty minutes of:

5 Squat Snatches, 115#/75#

10 Pull-ups

Post rounds and load to comments.

We are planning a CFBT outing this weekend to North Lake Pizza Tavern!  If you are interested please post to comments if you can go Friday or Saturday, (right now it's looking like Saturday).  Everyone is welcome, we are going to put away some serious pizza and beer!

Mark, Stephen, Meg, Eric, James and Molly made up the CFBT affiliate team, 636!