CrossFit Belltown

"Jackie"

For time:

1,000m Row

50 Thursters, 45# 

30 Pull-ups

 

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Brandon crushing the Farmers carry/Sandbag event at the Strongman competition last weekend.

"Annie"

50-40-30-20-10 reps of:

Double unders

Sit-ups

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Compare to 8.12.2010

New CFBT tanks are in! They are going fast!

WOD: "Helen"

Three rounds for time of:

400m Run

21 Dumbell Swings, 55#/35#

12 Pull-ups

 

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Compare to 6.23.2010

hmmmmmm.

MWOD: Hip and Thoracic

Test: Split Jerk

Mobilize: 1) Spend 3 minutes exploring each hip, 2) Spend 4 minutes working on arm flexion (overhead) and thoracic extension on the balls.

Re-Test: Split Jerk

WOD:

"Nancy"

Five rounds for time of:

400m Run

15 Overhead Squats, 95#/65#

Compare to

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The CFBT crew that rocked FGB, September 18th at SnoRidge CrossFit! 

 

MWOD: Psoas

4 Minutes per side

+ 2 min on your goat (which ever spot you find particularly tight)

WOD:

Sandbag Grace

30 Sandbag clean and jerks for time (60#/40#)

Rest 5 min then: 400m Farmers carry (55#/35#)

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Bag o' Grace, Kelly Starrett

 Don't forget FGB 5 is tomorrow! Contact Eric regarding details as I will be at a cert.  Have fun guys and thanks for being part of such an important event.

"Nasty Girls"

Three rounds for time of:

50 Squats

7 Muscle ups

10 Hang power cleans, 135#/95#

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*If you cannot do a muscle up sub 21 pull-ups and 21 push-ups for the 7 muscle ups.

You've got to check out THIS VIDEO  of my CrossFit Heroes: Nicole Carroll, Annie Sakamoto, and Eva T crushing "Nasty Girls" way back in 2005.  This was one of the very first CrossFit videos I saw and Nicole's drive at the end showed me how powerful this program really is.  She is a rock star!

Val at CrossFit Wyre Forest!  She got her workout on while in England and even converted her sister in law to CrossFit! Are you guys training while on vacation? Did you know you can usually drop into a CrossFit affiliate for a workout while on the road? There is no excuse to miss training!

"Karen"

For time:

150 Wall ball shots, 20#/14# to 10ft target

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Compare to 2.26.2010

 Patrick and Dave working their Handstand push-ups

"Kelly"

Five rounds for time of:

Run 400m

30 Box Jumps, 24"

30 Wall ball shots, 20 pound ball

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Can you find Mike in this photo?  Mike was exiting Whole foods IMMEDIATELY after Todd's Nutrition lecture; newly purchased scale and paleo foods in hand, then he ended up in a pie eating contest! And yes, he won!

"Benchless Linda"

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift, 150% of your bodyweight

Push-up 

Clean, 75% of your bodyweight

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The cleans should be SQUAT CLEANS. This means your hip crease must be below your knee when you receive the weight.

Advanced: Do ring dips rather then push-ups

Check out this post from Freddy Camacho at CrossFit One World, on how to avoid CrossFit Burnout.

"I can’t tell you how often I have heard this over the last four years. Often, the folks who tell me this have been training less than a few months. Sometimes, they never get their groove back and I never see them again. CrossFit is hard. Most people have never trained as hard as we ask you to train. We prefer short and intense workouts because the results are amazing, but the toll on the body and the mind is pretty brutal. Pretty soon, staying home and doing nothing sounds a whole lot better than going to the gym and getting your ass kicked over and over again.

You can avoid CrossFit Burnout if you remember a few tips:  

• Avoid giving a 100% effort every day. I have been doing CrossFit for over four years now. If I was trying to kill every workout, I would have given up CrossFit and started step aerobics by now. On some days, you need to plan on just cruising through the workout. If you are new, I would recommend working in an “every other workout” cycle. One workout I try to give a max effort, the next workout I just cruise or scale the workload. As you get stronger and fitter, you can go all out for two workouts and then take it easy for one. Eventually, you will want to always work hard, but you will know when you need to take it easy.
• Avoid taking extended periods of time off. Once you start rolling past a week of time off, getting back to the gym gets harder and harder. Its better to come to the gym and take it easy than to not come to the gym at all.
• Strategize. I never do a workout without a game plan. Granted, there are a few workouts you try to do non-stop, but for the most part, all workouts should be thought out. You need to plan on your rep scheme, amount of rest time between reps, weight to be used, etc. If you go balls to the wall right from the get go, you are usually destined to have a bad workout.  Having a bad workout every time you come to the gym will dishearten you in no time.
• Learn to scale! You have to realize your physical limitations. Rome was not built in a week. You need to take baby steps. If a firebreather can do a workout as prescribed in five minutes, but you take 30 minutes, you are not getting a good workout…. You are simply gutting out a long slow waste of energy. Keep it short and fast. You will see results if you can turn off your ego.
• Pick a reasonable time to train. I have seen so many people come and go during the 6:30 am session. Lots of people join the gym and decide that they are going to completely change their life and workout at the crack of dawn. If you are a person who likes to hit the snooze button a bunch of times, 6:30 am is probably not going to work for you. Try coming in the afternoon. If you are trying to rush to the gym immediately following work, and you tend to show up late or not prepared, maybe you should come to the following session. Make consistency as easy as possible.
• Don’t get frustrated with new movements. An Olympic lift is just that:  a movement performed in the Olympics. People train forever to get in the Olympics. You think you can just walk into the gym and master the movement after a few minutes of exposure? Other movements take strength (muscle-ups, handstand push-ups, rope climbing, ect.) And still others take coordination (double unders). All of them take practice. If you really have a desire to learn something, set apart some time to practice it. If you don't practice what you suck at, it never gets better. Pretty soon you start to avoid workouts that have movements you don't like.
• Lift weights!!! You can be aggressive with your weight training without taking a huge toll on the body or the mind.  Being strong simply makes everything you do in life easier……

CrossFit is good stuff. Yes, it really sucks ass when you are in the middle of the workout, but I think almost all of you who have tried it have experienced how good you feel when you are done and when you sart to see results. I hate to see folks disappear, especially when I see how much potential they have to better their lives. Stick to it!!!

 CrossFit Level 1 Seminars: CrossFit Pittsburgh, Colorado State Patrol,Rainier CrossFit, CrossFit Luke, CrossFit Charlottesville, University of Nevada CrossFit.

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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Yesterdays special