Coach-written.Practical, not generic.
Articles on training, nutrition, mindset, and community from the coaches at Persistence Athletics.
Rest Days: How Belltown Coaches Actually Recover
Rest days are not a break, they are part of the program. How Persistence Athletics coaches structure recovery, plus the real evidence behind why it matters.
Hydration Strategies for Hot WODs and HYROX Training
How to actually hydrate for CrossFit and HYROX in Seattle. Pre, intra, post protocols from a Belltown coach who has watched 10,000 sweaty workouts.
How to Find the Right Personal Trainer in Belltown Seattle
Find the right Belltown personal trainer with this credential and fit guide. Real coach roster, what credentials mean, and 5 questions to ask.
SMART Goals That Actually Work in CrossFit and Strength Training
SMART goals applied to fitness with concrete examples. Vanity goals vs process goals, 3 client examples. From a CFL3 coach in Belltown, Seattle.
Mental Toughness for Hybrid Athletes
Mental toughness for hybrid athletes: pacing as a mental skill, self-talk frameworks, and 3 evidence-based drills. From a CFL3 coach in Belltown, Seattle.
Online vs In-Person Coaching: When Each Wins
Online vs in-person coaching for fitness, nutrition, and mindset. When each wins, when each loses. From a CFL3 coach in Belltown, Seattle.
5 Pre-Workout Meals for Optimal Performance in Seattle Gyms
What to eat before training (and when), from a Belltown CrossFit coach. Five real meals our members use, plus the timing rules that make them work.
How to Break Through Strength Training Plateaus
Why your squat stalls at 225 (and your deadlift at 315). A coach's diagnostic for breaking strength plateaus, from a Belltown CrossFit gym.
Murph 2024 Recap: 50 Belltown Athletes, One Brutal Workout
Inside Memorial Day Murph 2024 at Persistence Athletics. 50 Belltown athletes, real times, real stories. From the head S&C coach who ran it.
30-Day Home Workout Plan (No Equipment Needed)
A real 30-day bodyweight plan from a Belltown CrossFit coach. Day-by-day, no equipment, takes 25 minutes. Built for people who travel or train from home.
Protein Timing for CrossFit and Strength Training
How much protein, when, and what actually moves the needle for CrossFit and strength athletes. From a Belltown nutrition coach who has coached the question 1,000 times.
5 Real Persistence Athletics Member Transformations
Five Belltown gym member stories from Persistence Athletics. Real first names, real timelines, real outcomes. From a CFL3 head coach in Seattle.
Hero WODs Explained: Murph, Cindy, and the Stories Behind Them
What CrossFit Hero WODs are, why we run them, and the stories behind Murph, DT, Kalsu, Daniel. From a CFL3 coach in Belltown who has programmed Murph since 2014.
CrossFit Cost in Seattle: What You're Actually Paying For
What CrossFit really costs in Seattle. Belltown, Cap Hill, Eastside compared. What is in the price, what cheap memberships skip. From a CFL3 coach.
What to Expect at Your First CrossFit Class in Seattle
Minute-by-minute walkthrough of your first CrossFit class in Seattle. What to wear, bring, and expect. From a Belltown CFL3 head coach.
The Complete Guide to CrossFit in Seattle (2026)
Everything you need to know about CrossFit in Seattle. Boxes, costs, programs, what to expect. From a CFL3 head coach in Belltown.
Best CrossFit Workouts for Tech Workers (Desk Job Edition)
5 CrossFit workouts built for tech workers: hip mobility, posture, posterior chain, grip health. From a Belltown CFL3 coach 8 min from Amazon.
Why Belltown Members Switch from Big Box Gyms to CrossFit
Why Belltown members leave $40/mo big-box memberships for coached CrossFit. Cost, results, and retention compared by a CFL3 head coach.
CrossFit for Beginners: Your First 30 Days at Persistence
What to expect in your first 30 days of CrossFit at Persistence Athletics, Belltown. Day-by-day skills progression, realistic load expectations, from a CFL3 head coach.
How CrossFit Programming Actually Works (and Ours)
How CrossFit programming actually works. Periodization models, sample week from a Belltown box, why 'random' is a myth. From a CFL3 head coach with MS S&C.
Should You Compete in CrossFit? An Honest Coach's Take
Should you compete in CrossFit? Open, throwdowns, local comps. The honest pros and cons from a CFL3 head coach in Belltown who has coached competitors for a decade.
HYROX Race Day Checklist: What to Bring, Eat, Pack
A practical race day checklist for your first HYROX. What to pack, what to eat, and how to warm up. From a CFL3 coach in Belltown Seattle.
HYROX Seattle: The Complete Training and Race Prep Guide
Everything you need to train for HYROX in Seattle. The 8 stations, pacing, the local race calendar, and how to start. From a CFL3 head coach in Belltown.
HYROX Stations Explained: Sled, Wall Balls, Burpee Broad Jumps
All 8 HYROX stations broken down station by station: what each is, the most common technique mistake, and a training drill. From a CFL3 coach in Belltown Seattle.
HYROX vs CrossFit: Which Is Right for You?
HYROX vs CrossFit broken down by format, time domain, gear, scoring, and community. From a CFL3 coach in Belltown Seattle who programs both.
12-Week HYROX Race Prep Plan with Free PDF Download
A coach's 12-week HYROX race prep plan, broken into base, build, and race-prep blocks. From a CFL3 coach in Belltown Seattle. PDF available with a free trial booking.
Pacing Strategy for Your First HYROX Race
How to pace your first HYROX race without blowing up. Target splits for sub-90, sub-100, and sub-120 finishers, from a CFL3 coach in Belltown Seattle.
Best Shoes for HYROX (and Why It Matters)
What to look for in HYROX race shoes, what categories actually work, and what coaches and members at Persistence Athletics in Belltown Seattle wear.
HYROX Doubles vs Singles: How to Train Differently
The differences between HYROX Doubles and Singles, how to program for each, and how to pick a partner. From a CFL3 coach in Belltown Seattle.
From CrossFit to HYROX: A Belltown Athlete's Story
How Aman, a CrossFit Open athlete in Belltown, trained 12 weeks for his first HYROX race. Programming, mental shifts, and what changed. From a CFL3 head coach.
What Credentials Should Your Personal Trainer Have?
A tier-list breakdown of personal trainer certifications: NSCA-CSCS, ACSM-CPT, NASM-CPT, CFL1/2/3, PNL1/2, NCSF. Which matter, which to avoid, and why.
How Often Should You See a Personal Trainer?
How often should you see a personal trainer? A decision tree by goal: 1x, 2x, or 3x per week, plus the front-load-then-taper ROI strategy.
Online vs In Person Personal Training: When Each Works
Honest breakdown of online vs in-person personal training. When each wins, when each fails, and the hybrid model that works best for most lifters.
1 on 1 vs Semi Private Personal Training: Which Wins?
Honest comparison of 1-on-1 vs semi-private personal training. Cost, attention, scheduling, and which format wins for which goal. Belltown coach perspective.
Personal Training in Belltown: The Insider's Guide
A Belltown head coach breaks down personal training: pricing, credentials, what to look for, and what 1-on-1 actually buys you over group classes.
How to Choose a Personal Trainer in Seattle
A 7-step buyer's guide for choosing a personal trainer in Seattle. Credentials, fit, intake, trial sessions. Written by a CFL3 head coach in Belltown.
Personal Training Cost in Belltown: What's Reasonable
Honest pricing breakdown for personal training in Belltown Seattle. Storefront, boutique, premium, and chain rates. Plus how to evaluate ROI.
7 Squat Form Mistakes Belltown Coaches See Every Week
The 7 squat form errors a Belltown CFL3 coach sees most often. What each looks like, why it happens, the cue we use, and the drill that fixes it.
Why You Are Not Getting Stronger (and How to Fix It)
A diagnostic checklist for stalled strength progress. The 7 reasons lifters stop progressing, how to test for each, and what to fix first.
Bench Press Accessories That Actually Build the Lift
A CFL3 coach with an MS in S&C ranks the top 7 bench press accessories. What each builds, why it transfers, and a sample accessory day after main bench.
Strength Training for Hybrid Athletes (CrossFit + HYROX + Running)
How to program strength for hybrid athletes balancing CrossFit, HYROX, and running. Sample weekly split, volume rules, and the deload structure most miss.
Olympic Weightlifting for CrossFit Athletes
Why CrossFitters need Olympic lifting. Common mistakes, snatch and clean & jerk progressions, and a programming structure from a CFL3 coach in Belltown Seattle.
Strength Training in Seattle: A Beginner's Guide That Actually Works
The complete beginner's guide to strength training in Seattle. 5 lifts, 12-week template, real member numbers. From a CFL3 head coach in Belltown.
Kettlebell vs Barbell: The Real Trade Offs
A CFL3 coach in Belltown breaks down kettlebell vs barbell training. What each does best, comparison table, and how Persistence uses both for strength and conditioning.
Deadlift Programming: Your First 12 Weeks
A 12-week deadlift program from a CFL3 coach with an MS in S&C. Specific weights, percentages, and progressions starting from a 200 lb 1RM.
Recovery Nutrition: What to Eat After Hero WODs
Post-workout nutrition for hard CrossFit sessions and Hero WODs. Protein and carb targets, real meal examples, and why sleep matters more than supplement timing.
Supplements That Are Worth It (and Most That Aren't)
An honest tier list of supplements for CrossFit and HYROX athletes. What works, what is wasted money, and what we actually recommend at Persistence.
Macros for CrossFit and HYROX Athletes
How to set protein, carb, and fat targets for CrossFit and HYROX. Sample plans for a 160 lb HYROX athlete and a 200 lb CrossFitter.
Nutrition for Athletes: A Seattle Coach's Guide
How a Seattle nutrition coach actually feeds athletes. Protein, carbs, timing, and the Belltown desk-job reality. From the head coach at Persistence Athletics.
Fat Loss While Training Hard: What Actually Works
Honest fat loss strategy for athletes training 4 to 6 days a week. The deficit ranges that work, what does not, and a real client case study.
Eating in Belltown: Best Lunch Spots Near Persistence Athletics
A coach's guide to athlete-friendly lunch within a 10-minute walk of Persistence Athletics. Bowls, poke, salad, sushi, and what to look for on a menu.
How Sofi Trained Through Postpartum Recovery
A data scientist's return to training at 6 months postpartum. Pelvic floor, diastasis, gradual reloading. From Persistence Athletics in Belltown, Seattle.
Devang's First HYROX Race: Behind the Scenes
12 weeks of HYROX prep, race day timeline, station splits, and lessons learned. From a real Persistence Athletics member's first race in Belltown, Seattle.
Coach Spotlight: A Day With Ravi at Persistence Athletics
A real Monday-to-Friday day from Ravi Dewangan: 5:30 AM wake, two-a-day coaching at Persistence, full-time Boeing engineer, three dogs, 10,000+ steps, and the food that fuels it all.
From Chronic Back Pain to Pull Ups: Eric's 3 Month Story
An Amazon engineer's 12-week journey from chronic lower back pain to a strict pull-up at Persistence Athletics, Belltown Seattle. From a CFL3 head coach.
Real Persistence Members, Real Results
Five Belltown gym member transformations from Persistence Athletics. Real names, real timelines, real before-and-after stories from a CFL3 head coach.
Why Tech Workers Are Choosing Persistence Over Equinox
The recurring pattern of Belltown tech workers leaving premium chain gyms for Persistence Athletics. From a CFL3 head coach in Seattle.
Group Classes vs Personal Training: Which Wins for You?
Group classes vs personal training: a side-by-side comparison on cost, attention, programming, and fit. From a CFL3 head coach in Belltown.
Gym Anxiety: A Belltown Coach's Guide for First-Timers
If you have been putting off the gym because of anxiety, this is for you. From a Belltown CrossFit coach who walks new members through it 50+ times a year.
