CrossFit Bellevue

Saturday 640

CrossFit: Log PT, teams of 4. Load up a log with 185lbs. The race will begin at the bottom of the stairs with 25-burpee push press log lifts,  Pre-BUD/S will demo. Then you will run your log 800 meters in the low or high carry and at the bottom of the stairs conduct 15-burpee push press log lifts. Then you will run 400 meters back to the bottom of the stairs and finish with 10-burpee push press log lifts.

Coaching Notes: It is very important that you put your strongest people on the ends of the log, it is extremely important that you work as a team and designate a team leader to call the movement's. The cadence is burpee, log lift and press, burpee...one. You must lift the log from one side of your body to the other and set it down on the opposite side of where it started. Work as a team to get the job done.

Pre-BUD/S: 1000 - WOD, show the others how this is done. 1100 -  3-mile single sand bag run, one sandbag per four man team. Each man must carry the load for exactly 2:00 minutes at a time. NO WALKING! 1200 - GI Jane with body armor, not Tyler, do your Fundamentals.

 

Yesterdays Results

 
Board

1) Jon L. 18:31,2) Levi 20:46, 3) Jake 21:27

Dave A. 23:05, Ron O. 24:47, Sean O. 24:45, Kym 25:44, Marcus 26:51, Travis 27:07, Jaime 29:24,  Mike L. 33:04,  Jen 34:29, Erin 42:00.
 

Friday 639

CrossFit: Tabata Abs, :20 seconds on, :10 seconds off for 8-rounds of each of the following, sit-ups, leg levers, atomic sit-ups, toes to bar.

Warm-up:  JA's, 25 GHD back extensions, and sit-ups.

Level-2 & 3: Toes to bar.

Level-1: Knees to Elbows

Moms2B: no sit-ups or atomic situps, leg levers and knees to elbows.

CrossFit Kids:

Tree Frogs:  4-rounds of everything.

Tadpoles:   3-rounds of everything.

Strength: Heavy Bench, 6-5-4-3-2-1, add wieght each set. 2:00 min rest.

Endurance: Three rounds of 1-mile run and 2000 row.

Pre-BUD/S: 0900 - Endurance and Strength, 1730 WOD and Murph w/ body armor, not Zach. Zach 100 OH Squats at 80lbs.

Youth does not end at 40, it is just beggining. If you want to stay young you have to work hard. Your body will respond to how you treat it, eat like crap and sit on the couch and you'll get fat and lazy. Get off your butt and get into the gym and you will get fit and live a healthier life, its not rocket science.

Thursday 638

Join the CFBV Final Four tournament group and lets see who picks the most winners. We will watch the final four in the gym on the big screen. Join

CrossFit: In honor of SFC Daniel Crabtree, "Daniel" 50-pull-ups, 400 run, 21-thrusters, 800 run, 21-thrusters, 400 run, 50-pull-ups.

Warm-Up: JA's, 800 run, 25-wall ball, 15 bar thrusters, 5 WW thrusters, 15-pull-ups.

Level-2 & 3: Men 95lbs, Women 65lbs.

Level-1: Men 65lbs, Women 55lbs.

Moms2B and injured:  Sub runs for 500 and 1000 rows.

CrossFit Kids:

Leap Frogs: 35lbs

Tree Frogs:  Four rounds, 15-pull-ups, 15 thrusters, 200 runs. 15lbs

Tadpoles:  Three rounds, 10 pull-ups, 15 thrusters, double stairs.

Pre-BUD/S:  0900 - 20-50 meter freestyle sprints with 20 push-ups after each sprint. 1600 -WOD, no rest, ruck up and do a 3-mile RUN with 45lb rucks.

Coaching Notes: HIps below the kneeline, full extension for every rep. Work on your POSE running techniques.

Yesterdays Results

  

Wednesday 637

CrossFit: Strength and Endurance day.

Warm-up:  Endurance.

Moms2B and injured: 2-mile walk or 3000 row.

Strength: 5 x 5 heavy back squats.

Endurance: 3.2 mile run. Yes 10:00 am ladies this means you too.

Pre-BUD/S: 0900 with me in the gym. 1600 Endurance and Strength.

Coaching Notes: Ensure you go through the procedure before going heavy. Sticks, bar, light load, half load, working weight. If you are not breaking parallel then your defeating the purpose. Lower the weight and get your butt on the floor.

Every now and then even big dogs have to eat pie. I challenged Ron and he beat me so for those that missed his victory dance here is your chance to see Ron Herman in action.

Yesterdays Results

1) Ron O. 9:28, Joe H. 9:28, 2)Mike Z. 9:47 3)Janice 9:58

 

Tuesday 636

CrossFit: 10rds of 15-Dead-lifts and 15-Push-ups.

Warm-up:  JA's, 30-squats, 30-med-ball Dead-lifts, 30-push-ups, 30-bar dead-lifts.

Level-3: Men 135lbs, Women 95lbs.

Level-2: Men 115lbs, Women 80lbs.

Level-1: 65lbs.

Moms2B:  5-10 rds, 35lbs, knee push-ups. If you feel your back tightening "Stop". Knee push-ups.

CrossFit Kids:

Super Frogs: Boys 95lbs, Girls 80lbs.

Leap Frogs: 65lbs

Tree Frogs:  5rds, 35lbs.

Tadpoles:  5rds, 20lbs KB's.

Endurance: 2-mile swim w/fins.

Pre-BUD/S: 0900 "Cold Bore Shot" - 1rd of max rep push-ups, zero rest, zero stops, record # of reps and Endurance. 1600, WOD, Sandbag run, rest 10:00, yesterdays WOD at 95lbs you must do 10rds minimum.

 
Yesterdays Results

Monday 635

CrossFit: Every min on the min conduct a Power Clean and Jerk, add 1-rep per minute, once you fail, subtract a rep per minute, so 1-2-3 etc per minute, then 10-9-8 etc per minute. 

Warm-up: JA's, 15-bar C&J's.

Level-3: Men 135lbs, Women 95lbs.

Level-2: Men 105lbs, Women 80lbs.

Level-1:65lbs.

Moms2B and injured:  

CrossFit Kids:

Super Frogs: Boys 95lbs, Girls 65lbs.

Leap Frogs: 55lbs

Tree Frogs:  15lbs.

Tadpoles:  5 rounds of 10, broomsticks.

Endurance: 25-mile bike ride.

Pre-BUD/S: Rest, you earned it, great job this weekend boys!!!

This week  I say goodye to one of my Tadpoles, he is going to chase his dream of becoming part of the nations elite. Making the decision to endure the hardships that come along with this choice will define his adult life. The choice he makes comes with great reward and great consequence, serving this country is as much an honor as it is a sacrifice and as much as I hate to see him go I am very proud to have been a small part of his life. Zach, your future is in gods hands now, In-Shalla, its god will, your body is prepared, keep your mind in check and your eye on the prize. 5-minutes at a time, don't stop till the job is done. Remember we do what is hard every day so it becomes normal. Your reputation begins the day you walk across the quarterdeck, walk outside, read what is written above your head, believe it. Good luck son!

 
 
Name: Aaron Riddle
Phone:
Email: 
Comments: ========================================
SEAL FIT Team,

This is an e-mail to leave a testimonial in regards to your work out programs concerning the WOD.

I have been following the SEAL FIT workouts for a year now and I am amazed at how it has helped take my body and mind to the next level. 

For 15 years, starting as a power lifter in high school, I had been working out 5 days a week doing standard lifts (bench, squats, curls) and endurance exercises for warm downs. I was always seeking to improve my bench press max and how much I could curl, how big my biceps were and all that nonsense.

However I came to a point where I was seeing no improvement. I grew tired of the typical "gym rat" workouts and variations and sought to find something better. I was seeking to obtain total fitness.

My cousin, who is a former Navy Seal, is someone I have always admired so I looked into the type of workouts a Navy Seal might do. That is how I stumbled upon SEAL FIT.

I considered my self in shape when I started the workouts, but soon learned how weak my body and mind really were. The first month of SEAL FIT workouts made me very sore and tired....and my WOD times were nothing close to what the other members were posting on this site. However, I made sure to finish each workout no matter how long it took. 

Now, a year later, I find myself excitedly looking forward to the WOD every morning. My times have improved drastically and my strength and endurance are the best they have ever been. The WODs push me harder than any workouts I have ever done, and by doing them I have learned to focus my mind to get through them. 

I look forward to continuing to follow the SEAL FIT web site and participating in each WOD for years to come.

Lastly, I would like to ask if there is any article or web site that you can point me to that contains nutritional tips that Navy Seals follow? I eat very healthy but am just curious as to how my current diet stacks up to that of other SEAL FIT participants. 

Again, thank you for sharing your knowledge and helping to better others out there in the world!

Aaron Riddle

Sunday 634

Rest Day

Hi Dan,

Erin Ron Onyon has left you a comment:

So your pre buds guys can warm up the air temperature, sweeeeeeet. To save on your heating bill do you use them to warm up your building? I liked yesterdays workout a lot more than I was originally expecting, so thanks zach :-) It will be sad to see you go but it's always nice to see people go after goals and dreams, so good luck and enjoy the journey. I went into this WOD with the strategy of just completing the reps with no breaks on exercises and only break, when I need to, in between exercises. Especially for me to not blow out, i didn't want to go out fast then die out like so many times before. So this time try pacing myself since this one looked brutal and long. First round I was in my strategy, good strong pace but too slow, i was last out the door. I didn't worry, I assumed they'd all slow down, I wasn't going for a top time with this WOD but still assumed I wouldn't be last. So stick with the plan, no breaks during exercises. I didn't break on the lunges. I didn't take many breaks with the thrusters but I did break up the squats from time to time. I still expected to be in the middle of the pack with this WOD. But I wasn't, I was near the bottom for times which I was ok with. With a WOD like this just doing that many exercises, stairs and reps, you're getting a good workout. I'm getting my mental intensity back since my injury so my fist pumping will be back soon once all the tools and body is back together. My wife Erin, did the level 3 workout and lapped me a couple of times. I think this was the first time since we've started crossfit that she did a level 3 workout and beat me..........I thought that was pretty damn hot, grrrrrrrrrrrrrrrrr :-) Thank you crossfit. I'll make good use of this later....wacka wackaaaaa(fozzie bear voice)

Saturday 633

CrossFit: "I love my sandbag" 1-mile run, 200 yard toss, 21-15-9 of box jumps and push-ups, 1-mile run. 50lb sandbag, teams of 4.

Moms2B and injured:  10rds of stairs and 10-push-ups and 10 squats.

Pre-BUD/S: Muster 0800 at the gym in the uniform of the day, depart to Enatai beach park to check the water tempature and bring back 50lbs of beach grains for testing.  Arrive at gym NLT 1000 to begin WOD. Upon completion of WOD take beach grains for 3-mile VIP tour of Factoria. Return NLT 1200 for lunch, test air tempature during lunch, ensure it does not change more than 1 degree, if it gets colder conduct exercises to warm it up. 1300 introduction to Sand Bag and Log PT, transit back to Enatai Beach and prepared to test the water tempature again.

Friday 632

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com

CrossFit: For Zach -  "Chicken Legs" 10 rds of 10-Lunges / Thrusters / Squats and a stair climb. With a plate. M45, W25.   

Warm-up: JA's,  1-round of the WOD.  

Moms2B and injured:   Five rounds use 15lb DB.

CrossFit Kids:

Leap Frogs:   25lbs.

Tree Frogs:  7rds, 15lb db, Taylor Kellan 10rds.

Tadpoles:   5rds, 5lb db.

Pre-BUD/S: 1830 WOD

By Zach, come back on leave when your ready for another game of tennis, that point you scored was awesome.

 
Yesterdays Results

Thursday 631

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com

CrossFit: Strength then Endurance.

Strength: 100 Overhead Squats.

Level-3:M 95lbs, W 65lbs.

Level-2: M 65lbs, W 45lbs.

Level-1:M 45lbs, W 25lbs.

Endurance: 4-mile 45lb ruck march.

Pre-BUD/S: 0900 - Endurance then Strength. 1600 - Running Angie, 1-mile run, 100 pull-ups, 1-mile run, 100-push-ups, 1-mile run, 100 sit-ups, 1-mile run, 100 squats.

100-45lb sit-ups is enough to make anyone show their phony smile.

 

Yesterdays Results

 

Great job everyone. We have a new female winner for the first time ever, Tammara beat Janice by 3 points, how will Jan respond to the new challenge? Inquiring minds want to know.

Mike Z.  took the mens high score with 543, he had 9 burpees for each of the 8-rounds.  And from out of the blue Alberto finished in the top 3 with a score of 528. Seems like someone has been holding back until now. You set a new standard Alberto now we will expect the same performance each and every time you come in. 

The children did an amazing job. Alexander (11) had a score of 526, Taylor (9) had a score of 463, and my little bubbers Kellan (8) had a score of 300. All of them used a 15lb bar. Alexander weighs 80lbs, Taylor weighs 55lbs and Kellan weighs 52lbs, so in terms of Body Weight they all lifted more than any of the adults.