Seven Healthy Seattle Eateries to Try

Balancing a healthy diet with a full schedule can be difficult. While many people intend to make nutritious meals with fresh ingredients every day, between work, family, and activities healthy cooking doesn’t always happen. If you are looking for some healthy restaurant options in Seattle and pro-tips for dining out, you’ve come to the right place. Follow these tips for dining out and be sure to check out some of the following healthy restaurants in Seattle.


Tips for Making Healthy Choices When Dining Out

Dining out doesn’t mean you have to sacrifice your healthy eating habits. Keep the following in mind when dining at restaurants:

  • Check nutrition information ahead of time. Many restaurants will have nutrition facts listed online. Doing some investigation of healthy options before going to a restaurant can help you make smart food choices. Doing your research ahead of time can also help you monitor your macronutrients and calorie intake by giving you a better idea of what is in the meal you are ordering.
  • Ask your server about ingredients if you have specific dietary needs or questions.
  • Watch portion size. If you are dining at a restaurant that favors large portions, commit to taking some of your meal home for later rather than eating it all in one sitting.
  • Substitute. If your menu options include fries or bread, opt for something healthier instead like a side salad or mixed vegetables.
  • Pace yourself. Take small bites and eat slowly, rather than rushing through your meal. This will help you know when you start to feel full and prevent overeating.

Local Seattle Restaurants To Try

For any Seattle athletes looking for healthy and protein-packed restaurants and quick dining options, we’re here to help. Next time you are looking for some healthy food choices you don’t have to cook yourself, opt for some of these tasty local restaurants.

The Juicy Cafe

For anyone hoping to start their morning with a fresh smoothie or enjoy a protein packed lunch, The Juicy Cafe is the place for you. With locations at the Convention Center, 8th and Olive, South Lake Union and the Columbia Center you’ll have a chance to try their flavors throughout Downtown Seattle. For breakfast, you can choose from their many fresh juices, delicious smoothies, and more. They also offer a great variety of lunch items including salads and protein bowls.


If seasonal, locally sourced balanced meals are your calling, Homegrown is the place for you. They offer a number of menu items including breakfasts, bowls, sandwiches, soups and more, which are all made with local and seasonal ingredients. From grass-fed steak bowls to fresh egg and veggie scrambles, you can’t go wrong with their tasty menu of freshly prepared items. They have locations in Downtown Seattle, Queen Anne, and on the Eastside and they also offer online ordering!

Protein Station

For protein-packed on-the-go options, Protein Station is the place to be. Their menu includes a power burrito, protein-packed cobb salad and more options to give you your daily dose of protein. Located just south of Downtown Seattle, Protien Station offers dine in and take out options for breakfast, lunch, and dinner.


If you are looking for a nutritious, sit-down meal, add Tallulah’s to your list of local restaurants to try. Located on the east end of Capitol Hill, this restaurant has a number of vegetable-filled dishes and healthy protein-based options. From yellowfin tuna poke to braised cauliflower and cabbage tacos, their unique menu won’t disappoint. They also offer a unique variety of healthy and tasty beverages including turmeric lemonade and CommuniTea Kombucha.

Sweetgrass Food Co.

Located on 7th and Virginia, Sweetgrass Food Co. is the perfect spot for a healthy meal in Downtown Seattle. Their fare includes delicious smoothies, juices, salads, bowls, and more. For anyone with dietary restrictions or food allergies, they also offer a number of gluten-free, dairy-free, and other ingredient-conscious options. You can also select one of many granola bar and snack options for a nutritious quick bite. For anyone looking for a healthy catering service Sweetgrass Food Co. also caters!

Bounty Kitchen

For a delicious and nutritious sit-down meal in Queen Anne, Bounty Kitchen is hard to beat. They feature a delicious blend of seasonal vegetables with a rotating menu by season. They offer a unique blend of flavors from around the world including Southern-inspired collard greens, their signature Havana Libre bowl and a number of other great tasting options.

Local 360

If you are looking for a healthy meal and an optimum dining experience, Local 360 is the place for you. They feature delicious brunch, happy hour, and dinner menus where all ingredients are sourced from within 360 miles of Seattle. Whether you are craving wild salmon, savory steamed shellfish, or family style small plates filled with delicious and unique vegetable combinations, Local 360 in Belltown won’t disappoint!

At Northwest CrossFit, we believe in creating balanced lifestyles through active living and healthy eating. To learn more about our classes or to sign up for a trial class, visit our website today!

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The Power Of Goal Setting: 3 Ways To Keep Your Fitness Resolution

crossfit bootcamp seattle

When the new year rolls around, many people set high hopes for what they wish to accomplish in the months to come. While most of these goals are set with good intentions, oftentimes resolutions get pushed aside toward the middle of January and forgotten altogether by February. At Northwest CrossFit, we believe in the power of goal setting, and helping our members achieve the fitness milestones they are working toward. Here are a few tips for how to stick to a workout and diet plan to achieve your fitness resolutions.


1. Set The Right Goals

Many people struggle with knowing how to set fitness goals. A big part of achieving your fitness resolutions is to start with healthy and feasible goals from the onset. Creating goals that will increase your level of fitness without pushing your body too hard from the beginning can help you on your way to achieving them.  

Setting S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, and Time-bound) goals is a common strategy many people use for their fitness goals, financial goals, and more. When shaping your objectives, consider adhering them to the following standards.


  • Specific: When setting your fitness goals, be sure to be specific in what you would like to achieve. Instead of making your goal “to run more,” think of ways to be more specific in what you are hoping to achieve such as “I would like to run for 30 minutes three times per week.”  
  • Measurable: Making your goal something you can measure can also help keep you on track. This may mean doing timed runs, keeping track of how much you are lifting, or how many reps you are doing so you have a concrete number you can improve on.
  • Achievable: Goal-setting can be a great way to enhance your fitness, but it is important not to push yourself too hard. Making sure you are setting goals that are right for your level fitness will help you succeed in achieving them. If you are unsure where to begin with setting goals for your fitness level, Northwest CrossFit’s coaches are happy to help.
  • Relevant: When making a fitness resolution, be sure you are creating goals that mean something to you. If your heart is set on achieving fitness resolutions that will help you toward your larger-scale goals you will be more successful.
  • Time-bound: Finally, goals should have an aspect of timeliness to them. If your goal is to run a mile in under seven minutes, when would you like to achieve that goal? In a month? In three months? What can you do today, tomorrow, and next week to get yourself to that long-term goal? Setting a timeframe for your goal is a great way to make it a reality.


2. Work Incrementally Toward Your Fitness Resolution

Whether you haven’t worked out since 2015 or if you’re an avid athlete trying to take on a new workout routine, working slowly toward your goals can help you achieve them. Consider how you can break your fitness resolutions down into small things you can achieve on your way to accomplishing your larger scale goals. This may mean starting very small, with just a few minutes jogging and a simple weight circuit and adding on a few minutes of cardio and some additional reps as you work toward your goal.


3. Create A Support System

Approaching your fitness resolution as part of a group or team can be a huge asset to accomplishing them in the long run. You can create your fitness support system in any way you see fit. Whether that means going to the gym with a workout buddy a few days per week, jogging with your spouse while your kids are at soccer practice, or working with a coach to help create the perfect routine for your personal goals, having another person to workout with is a great way to hold yourself accountable and achieve your fitness resolutions.

If you are losing inspiration on your fitness resolution, Northwest CrossFit is here to help! Contact us today to find out more about our programs or to sign up for a free trial class.

Are You Committed to Your Health for 2018?

Happy Holidays to all the athletes from NWCF!

Yes, we consider you an athlete, whether you do or not, and now is the offseason holidays!

Did you reach ALL your fitness goals in 2017? If not, let us guide you towards your goals in 2018. So your most vital investment, YOU, doesn’t crash!


Does taking a break during the holidays make you feel like throwing in the towel? Don’t give up!  Check out some of our tips and tricks that will help you stay on track. We are committed to ensuring that “YOU” the most incredible part of our gym, do more than just get in shape: we want to educate, inspire, and bring “YOU” to new heights by engaging with us in our efforts to strengthen our healthy community. We are all in this together; coaches, members, friends, co-workers and associates!

Here are a few tips and tricks to help you manage the holiday parties and overindulging during this time of year.


1. Plan Ahead

If you know you have a dinner party or function where the urges to indulge in sweets or other delicious goodies will be high, be sure to make other meals during the day that are on point with your diet and consumption.  When it comes to battling hunger urges, lean towards a few healthy snack or food options during the day; like crunchy veggies, unsalted nuts or a protein shake.

With so many different healthy recipes available, there’s no reason you can’t find one that will make both your taste buds and diet plan happy! Search the Healthy Recipe Database to find delicious, usually protein-packed sweet and savory recipes that will fuel your muscles and feed your cravings.


2. Improvise Your Workouts

Do not use a busy schedule as an excuse to skip the gym. Instead, be creative.  If you can not fit in an hour-long class, attend open gym or do a workout at your house. Try some of these workouts you can do at home or while traveling.  I am big fan of using our open gym time or lunchtime schedule if you are in the area and can pop over for a quick workout at the gym.  Open gym can be just what “your body ordered.”  The coach on duty can help tailor a workout for how you are feeling, your time available and what you are looking to accomplish. We are here for you in any way we can in order to make sure you stay somewhat on track and don’t regress into oblivion. Even if you feel you have already, don’t worry about how far you feel you have slipped, we have a recipe for getting you back no matter what!

If you feel like you are not able to get in try some alternative ways to stay fit:  Skiing, skating, running a 5K, or playing games with your kids are all great ways to incorporate activity into the holiday schedule.  If you start having more fun with fitness this holiday season, staying active won’t feel so much like work!


3. Avoid Sitting for Long Periods of Time

Be aware if you are just sitting around at parties vs. standing.  Parties are opportunities be on your feet for a few hours, so move around and enjoy yourself.  Hopefully the DJ is on point so you can tear up the dance floor.  If you are home on days off, try to stay active and do some family chores. Turn up your favorite music and do something productive. If you don’t want to work, then think about doing a short circuit in your living room or play some games with the kids or your spouse. Just keep moving around and don’t get into long periods of sitting, laying around or watching endless Netflix shows. Encourage your whole family to get involved.


4. Use The Cold To Your Advantage

If you can muster up the courage, bundle up and step out in the cold burn up some calories! Your body will love getting warm in the cold air and you will feel refreshed!


5. Find New Ways to Manage Stress

One thing that is often overlooked is to learn how to better manage your stress levels. One of the easiest ways to lower heart rate and reduce stress is to focus on your breathing for five to ten minutes. Think about taking a deep 3-4 second inhalation and then a long sighing type of exhale that lasts up to twice as long, 6-8 seconds. When you exhale, try to let go of anything weighing heavily on your mind. Try to become that silent observer in the sky that doesn’t judge your thoughts and become at peace with acceptance for where you are in life.

Stress raises cortisol, affects your insulin, and makes fat burning a tough process. Stressing is only going to make your life that much harder.

Start slowing down, chewing your food, and enjoying the spirit of the jovial people around you. Also remember that you don’t have to accept every invite you get. Sometimes a jam-packed schedule is the source of all your holiday stress, so start practicing saying “no” when you feel overwhelmed. Those who care about you will understand you can’t do everything. More importantly, try to smile more and let go of negative thoughts!


6. Try Alternative Methods of Staying Fit

If you’ve got lots of friends and family in town for the holidays, don’t feel like you have to go it alone at the gym.  Invite a friend with you.  This is your chance to give the gift of fitness to your friends and family.

If the gym doesn’t quite fit into your schedule consider alternative methods of getting fitness into your routine.


7. Make a 2018 Plan and Set Goals Now

Most people set goals for the New Year, meaning they essentially write off December and let themselves slack until January first. Why wait until next year to start your health and fitness goals?  Write your goals down now, and get everything lined up and ready to go.

While you may have to modify your goals slightly due to the nature of the holiday season, have some markers in place that you can hit every day; like tracking your meals, eating under a certain number of calories, or doing a workout a certain number of times per week.

Doing this now will help keep you focused and forging ahead!

Finally, if you are going to set a New Year’s resolution, make sure you lay it out properly beforehand. Writing down and planning for your goals may make you more likely to achieve them, so that’s the first place to start.

In addition, between Christmas and New Year’s, clear your cupboards of last year’s junk to give yourself a fresh start. Rid yourself of all the bad foods that you’ve been keeping in the house so they aren’t there to tempt you.

Give yourself a new beginning. You don’t have to go 0-60; you can start slow. Taking small, manageable steps will eventually lead to your larger goal.

If you’re looking to spruce up your motivation, go out and get some new gym gear. A new outfit or t-shirt can help give you a fresh start and reignite your motivation for your goals.  After all, every ounce of extra motivation can be helpful at the start of a new year!

8. Family That Workouts Together are Happier and Healthier

This is a very family focused time of year.  WE can look to leverage that into some fun group fitness.  Family walks, hikes or runs are a great way to do something active as a family.  Coming to the gym as group is another way to increase the frequency of training.  This is a great time of year to get the family working out together in a family class or bringing the kids to a class. Check out our upcoming kids classes at Greenlake or email [email protected] if you’d like to learn more about the program!

To keep up with the latest from Northwest CrossFit, like us on Facebook!


Part 2 of the “12 Days of Fitness” to follow!

Hostile Takeover 2017 Recap

Hostile Takeover 2017 Recap


Each year, Hostile Takeover is a highlight for NWCF, and this year was no exception.  We had 31 teams in Scaled, Rx, and Firebreather categories, several of which competed for the first time.

Congratulations to all the teams for showing up at your best!


Firebreather Leaderboard
Overall Rank Team Name Triplet Clean And Jerk Chipper Floater Total
1 Straight Outta On Ramp 1 1 2 1 5
2 The A Team 2 2 1 3 8
3 Lam Chop Suy 3 3 2 2 10
Rx Leaderboard
Overall Rank Team Name Triplet Clean And Jerk Chipper Floater Total
1 Hustle & Muscle 2 1 3 5 11
2 Legally Fit 4 2 4 4 14
3 Quan for President 1 3 1 18 23
4 One Lift Wonder 8 5 8 3 24
5 Perfectly Adequate 3 7 5 14 29
6 Rx is Good 7 5 12 11 35
7 Toast to Bar 9 14 12 2 37
7 Mount St. Swellins 19 10 7 1 37
9 2 Fit 2 Quit 5 13 2 19 39
10 Classic Mistake 14 4 17 6 41
11 Wasian Persuasion 6 11 6 20 43
12 Snipe Hunters 11 17 9 7 44
13 To the Window, To the Wallball 18 9 11 8 46
14 Flush & Burn 11 8 18 13 50
15 Coffee Before Clusters 10 19 16 10 55
15 Snatch Me if You Can 17 20 10 8 55
17 Question of the Day 14 12 14 17 57
17 Father Daughter Dance 13 16 14 14 57
19 The Transplants 16 18 19 12 65
20 WOD Did We Get Into? 20 15 20 16 71
21 PR Penguins 21 21 21 21 84


Scaled Leaderboard
Overall Rank Team Name Triplet Clean And Jerk Chipper Floater Total
1 Double J 1 1 2 3 7
2 #interbae 3 3 1 4 11
3 Grow a Pear 2 5 5 2 14
4 Swole Criminals 5 6 4 1 16
5 Targaryen 4 4 3 6 17
6 Barb Wire 7 2 6 5 20
7 Cafe con Leche 6 7 7 7 27

Special thanks goes to the 20+ volunteers who made the event a success as equipment crew, judges, food service, and photography: Mark Glynn, Desmond Lee, Mark Nemesh, Sky McClave, Robin Rifkin, Jeremy Kramer, Scott Winges, Liv Hull, Carolyn Regas, Tanya Dailey, Jonah-Kai Hancock, Amanda Halley, DeSean Halley, Jennifer Bender, Tom D’Angelo, Mike Mejia, Steven Brown, Steve Lauver, Alexis McKeown, & Laura Winges!

And we had some great programming and hosting thanks to coaches Lamarr, Amanda, Quan, & Scott.  It’s this camaraderie and willingness to help that brings the community together.  

Hard work culminated in success on many levels and it was great seeing family and friends there to support the NWCF family!  For some wonderful shots by Amanda Joy Photography: click here. Some additional pics: here.

Hopefully you had a chance to visit our sponsors: Fresh Meal with their healthy pre-made meals, Twin Vision Activewear and their leggings and jackets, and Elivate Nutrition’s athletic supplements.

Next year let’s get 50+ teams!  Tell your friends how much fun it was.  If you missed it, ask someone how it was.  And if you’re unsure if you could compete in this event, ask your coach–there are different levels to push you and partners to train with.

Countdown to HT2018 begins!


Holiday Workout Tips and Travel Workout Routines With Coach Tyler Searle

Holiday workout tips and travel workout routines from Northwest Crossfit

Maintaining a balanced diet, finding quick holiday workouts that don’t require a gym, and committing to workout goals are great ways to maintain your holiday workout schedule. It can be easy, however, to let your gym routine fall by the wayside over the holidays. Whether you are looking for some holiday workout tips, ideas on how to stay fit during the holidays, or travel routines that don’t require a gym our coaches at Northwest Crossfit are here to help. From finding ways to motivate yourself to get to the gym even when it’s dark and cold, to enjoying holiday meals without overindulging in sweets and treats, here are some holiday workout tips from Tyler Searle, Lead Trainer and Manager at Northwest Crossfit Greenlake.

Holiday Workout Tips From Northwest CrossFit

1. Enjoy holiday meals, but commit to healthy eating otherwise

There’s no doubt the holidays can be a time of temptation, even for athletes with the strictest diets. Don’t get caught up in being perfect! There’s nothing wrong with enjoying a special meal now and again. The trick is to commit to maintaining your diet outside of these special occasions. The more you start slipping on a regular basis, the harder it will be to get back on track.

2. Set aside specific times to workout over the holidays

Getting to the gym is half the battle. As much as it can be a challenge to leave the comfort of a cozy bed or get off a nice warm couch, once you’re able to commit to getting to the gym, your coaches are there to get you motivated and get you moving. Don’t think about the workout itself; instead, think about how great you’ll feel once the workout is over!

3. Improvise when you don’t have a gym

Many people struggle to maintain their workout routine over the holidays because the don’t have access to a gym or equipment when they travel. Instead of skipping a workout for lack of accessible gym, there are plenty of quick holiday workouts that require little to no equipment (see below for examples). Have a handful of bodyweight workouts with you and you’ll be able to work out anywhere. If you prefer the motivation of a group setting, do a quick search online of the area you’ll be traveling and there’s sure to be a gym available.

4. Remember the mental benefits of working out

The holidays can come with a lot of mental trials: gift buying, entertaining family and friends, travel headaches and more. Working out is a great way to relieve stress, to work out the kinks of a long trip, or to make time for yourself to decompress. Seeing working out not only as a physical benefit but also as a mental benefit can be great motivation to get yourself to the gym during the dark, cold winter months.

5. Commit to your goals to avoid the holiday hangover

Have fun during the holidays! There’s no need to feel guilty about it. We work out and eat well so that we can enjoy life. Outside of special meals and events, commit yourself to staying on target with your fitness goals and there will be no holiday hangover to worry about.

Why is it important to stay fit and active over the holidays?

The holidays are a great time to catch up with friends and family, which often involves big meals, fancy desserts, and an extra cocktail or two. It can also be a time of stress for a lot of people and may include quite a bit of extra travel. All of these are important reasons to stay on track with your fitness. Consistency is the number one key to successfully maintaining a healthy lifestyle. The holidays are sure to throw off your routine, but the more you can find the time to stay active the better you will feel!

Quick Holiday Workouts: Vacation Workouts With No Gym

If you are looking to take these holiday workout tips one step further with specific workouts to try we’ve got you covered. Coach Tyler has shared 15 of Northwest CrossFit’s holiday workouts that require little to no equipment. These travel workout routines are great full body workouts that will enable you to stay fit over the holidays or during any type of travel!

Workout #1 

3 Rounds For Time:
Run 800m
50 Air Squats

Workout #2

10 Rounds For Time:
10 Pushups
10 Sit-ups
10 Squats

Workout #3

For Time:
200 Air Squats

Workout #4

5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

Workout #5

3 Rounds For Time:
Run 200m
25 Pushups

Workout #6

3 Rounds For Time:
10 Handstand Pushups
Run 200m

Workout #7

20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

Workout #8

100 meter sprint between each set

Workout #9

Air Squats

Workout #10

Spend a total of five minutes in a handstand

Workout #11

For Time: Run 1 Mile

Workout 12

6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups

Workout #13

5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

Workout #14

8 Rounds For Time:
Handstand 30 Seconds
10 Squats

Workout 15

10 Rounds For Time:
10 Pushups
Run 100m

To keep up with the latest from Northwest CrossFit, stay in touch on social media! 

Redeeming Soles

We are pleased to announce our charity for Hostile Takeover 2017 will be Redeeming Soles, a local organization that collects new and gently used shoes for those in need, including young people who would otherwise not be able to participate in school sports.
Bring those shoes that are sitting in the back of your closet or your children have outgrown, or purchase new shoes if you feel extra generous, and bring them to Hostile Takeover for an extra entry in the raffle! (1-3 pairs = 1 entry, 4-6 pairs = another entry, etc.)

Functional Bodybuilding Q&A With NWCF Head Coach Lamarr Smith

Functional bodybuilding is goes beyond bulking up and building dense muscle. Northwest CrossFit’s Functional Body Building Program takes a strategic approach to building functional muscle for athletes of all kinds. Our members of various levels take part in this training to build functional muscle, target specific muscle groups, and feel healthy and strong. We recently spoke with NWCF Head Coach Lamarr Smith about his approach to functional body building. Here’s what he had to say:

Q: What is functional bodybuilding? How is it different from typical bodybuilding?

A: The sole purpose of bodybuilding is to sculpt the body, but usually without attention to what functions the training will help you with. Functional body building takes some of those aesthetic movements but adds an element of functionality to them. We work legs and core to benefit athletes in sport, add elements of instability for improved strength, and pick movements that will specifically help you improve your weight training technique. This training also breaks down  complex movement patterns and will target weak muscle groups to make them stronger.

Q: Is this training for any specific type of athlete?

A: Everyone can benefit from this training: men, women, beginners and advanced athletes. Because this training is targeted, it can be especially good for athletes with muscle imbalances (in other words if one side of your body is stronger than the other, you’re strong in your upper body but less so in your lower body). Its also a good choice for anyone looking to change up their workout routine. High intensity workouts all the time can lead to adrenal fatigue and elevated cortisol levels, so adding in some lower intensity workouts like functional body building is beneficial for your body.

Q: What are the benefits of a functional body building program?

A: There are lots of benefits to functional bodybuilding. It increases strength and muscle endurance. It can help address any muscular imbalances that athletes may have, improve movement, and correct muscle firing patterns. If you are not activating certain muscles in your compound movement, the functional bodybuilding movements can target these muscles to help you understand and feel what that muscle does on it own. Then we add it back to the compound movement and assess the improvement or need for more work in that area.

For example, we’ll do rack pulls to help with the top of a deadlift or increase strength and power through the “jump” portion of Olympic style weightlifting. There is also a lot of single leg strength in our program that has excellent carry over. By adding tempos, plyos, and holds in various positions, we can strengthen the leg is some areas that are often overlooked. As a functional athlete, we need both muscle tissue to be strong as well as our tendons to be strong. We combine both of these in our functional bodybuilding class.

Other benefits of functional bodybuilding training include:

  • Improved strength and better muscle endurance
  • Increased tendon and joint tolerances to help decrease injuries
  • Less stress on your central nervous system than other workouts
  • Look and feel better

Q: What should athletes expect during workouts?

A: We’ll target certain muscle groups during these workouts. For example, we’ll do upper body days focused on push and pull movements. We’ll do lower body workouts focused posterior chain, and some days we’re working on arms biceps and triceps. Because I’m in the gym everyday, I’ll also build functional bodybuilding workouts around how the week has been for athletes. Depending on how the week is panning out I’ll shape the Friday workout around what I’ve seen from athletes earlier in the week. Some workouts we’ve done in the past include:

Sample Workout A

  • General body warm up
  • 3 sets
  • Half get ups x 5 each side
  • Windmills x 5 each side
  • Half kneeling Landmine press x 8 each arm
  • 3 sets
  • B1. Front rack step up w/ double kb x 8 each leg
  • B2. Single leg squat with hold @ 1/4 and full position + 1 full rep x 4 reps
  • B3. Lateral lunge x 8 each leg
  • C1. 10 Ring body saw plus 10s-Single arm plank
  • C2. paloff press x 12
  • C3. side plank x 30s

Sample Workout B

  • General body warm up
  • 4 sets
  • A1. Single arm Db bench press (3112 tempo) x 8
  • A2. Db Flies (3112 tempo) x 8
  • A3. Db pullovers x 12 -15
  • Rest as need
  • 4 sets
  • B1. Weighted Pullups (you can use rings if you want to mix it up) x 4-6 (3112 tempo)
  • B2. Weighted Ring Rows x 6-8 reps (3112 tempo)
  • B3. Seated sled pull x 50′
  • Rest as need
  • Banded shoulders crossover symmetry style

Are you interested in trying functional body building? Come to Functional Body Building with Coach Lamarr at our Interbay Location Fridays at 6:00 p.m.!

How To: Double Unders

What are double unders? Achieving double unders is a skill that requires some practice and dedication.  There are many approaches to help people develop this movement which requires coordination along with good body mechanics.  


In our recent Crossfit double under clinic on August 12th, we went through several drills to help athletes that were either struggling to get their first one or were experiencing challenges linking them together.  I want to preface that getting your double unders is a matter of coordination.  If you skip out on line drills and footwork drills you’re missing an opportunity to improve.  I also want to preface that when athletes commit to getting double unders they usually develop a calf issue or foot issue.  You can not neglect the recovery work needed to support the increased volume of jumping.


Here are some basic drills you can do to help improve your double unders:

  • Understanding how to jump and land on the balls of your feet while absorbing the impact through the entire leg, not just the calves.  2 sets x 20 reps is a good prep before working on double unders.  No jump required.
  • Master the single under.  This means you body position is correct.  Upright torso, elbows by your side, arm bent with shoulders back and down. Work up 3-5 minutes of smooth and effortless basic jump roping.
  • Understanding the meaning of a power bounce.  Starting with a basic single under bounce, you will do 2-3 single unders and then a higher more powerful jump.  What is important here is to land on the balls of your feet and not to donkey kick.
  • Power bounce with double hip taps.  This drill requires no rope.  Perform a power bounce and while in the air use your hands to tap/clap your hips 2x while in the air.  The goal is to perform consecutive power bounces with taps.
  • Combining the single under with the power bounce.  Perform your regular single under for 3 jumps then add a power bounce for a single under.
  • Combine the single under with a double under.  Perform your regular single under for 3 jumps then add a double under.


Then you are almost there.  Now a little more practice on the basics every day. 

For more tips from our team at Northwest Crossfit, checkout our article on Crossfit Movement and Mobility!

Northwest Crossfit Podcast IV

Hello Athletes,

In this episode we speak with our very own Interbay Athlete & Homeland Security Agent, Helena Plemons.  Helena was born & raised in New York & has been active all of her life.  The following is an outline of the topics discussed.

  1.  Law Enforcement/Military Entrance
  2. Physical, Mental, Emotional, & Spiritual Challenges for First Responders & Warfighters
  3. Cultural Differences of American Generations
    1. Love of Hip-Hop
    2. Growing up in Brooklyn
    3. Athletics
  4. Introduction & love for Crossfit
  5. Dealing with injuries
    1. Hiking to Base Camp of Mount Everest (16 days) “Ace the Himalaya”
    2. Resilience “I’m not going to give up”
  6. Communicating with your Coaches
  7. Fitness as a Lifestyle
  8. How we train
  9. Self Defense & its application to life
  10. Fit over 50

Our Philosophy on Crossfit Movement and Mobility

Try our crossfit movement and mobility training. 

Most people roll out of bed and walk to the kitchen every morning. Eighty percent of Americans then walk a few steps to their cars, drive to work, and park themselves behind a desk for at least eight hours. While some people may then head to the gym, go for a walk, or spend an hour running around with their children, the vast majority of people in our country have very limited movement in their day to day lives.

The lack of range of motion is an issue isn’t just an issue for those who live sedentary lifestyles, but also for athletes who only explore specific ranges of motion such as heavy lifting or jogging. When athletes take on heavy and hard workouts and go right back to sitting, it can be detrimental to your health.

At Northwest CrossFit, we believe in changing that.

Exercise is a natural freedom. We were meant to move, but most people don’t do it enough. In our Crossfit Movement and Mobility classes, we take a novel approach to honing the natural way the human body works, and combining that with a functional exercise program that will produce great results.

There’s an old saying, “show me your spine and I’ll know how old you are.” We believe the same thing applies to movement, “Show me the way you move, and we’ll know how old you are.”

Many people have ranges of motion that are much more limited than they should be at their age. Our classes foster warm ups that include basic movements we all learned as kids such as bear crawls and changing levels while walking, to weight training exercises catered to the natural way the human body moves. The goal of Crossfit Movement and Mobility classes is to increase range of motion, move more, and foster full body health.

Many people are strong in a seated position and are strong standing up, but there are many movements in between that most people don’t do on a day-to-day basis. This includes everything from getting up from as seated position to bending over and standing back up.

“Laying on the ground is natural, and standing up from that position is natural,” one coach explained. “Now do that ten times fast and it becomes a workout. That’s what this training is all about.”

Whether you want to continue to grow your range of motion as you get older or you are simply interested in finding ways to move more and live a less sedentary lifestyle, our approach to movement can benefit people of all ages and skill levels.

This approach to movement benefits athletes not only in the gym but in all aspects of their life.

It’s all part of redefining your fitness, it translates to everyday life. Can you shift your balance, can you change direction and change speed naturally? As we adapt to more movement, we become confident in ourselves and how well we move.

To learn more about honing your Crossfit Movement and Mobility, join class at our Interbay Location Fridays at noon and Sundays at 10:00 a.m.! For more protips from our coaches, check out our article on how to do CrossFit Double Unders.