Crossfit Bellevue

Rest Day

Great Job Taylor and Kellan at the yesterday’s SeaFair Mini Marathon.

Cindy

As many in 20: 5 pullups, 10 push ups, 15 air squats. 

I wanted to tell everyone who joined us today a huge thank you. I had a great time and I appreciate all the hard work and and motivation you guys gave me. Once Eric is done with editing my horrible grammer out of the video I’ll put it together and post it. See you next Saturday!

Workout in the sun.

Level 1: Four rounds for time. 400 meter run, 21-1.5 pood kettlebell swings (55 lb dumbell), 21-pushups.

Beginners: Three rounds for time. 400 meter run, 15- 1 pood kettlebell swings (35 lb dumbell), 15-pushups.

We will be meeting in Bellevue City Park at 10:00 AM at the east end of the waterfall. Bring some water and your lungs. Hope to see you thier!

Dead Lifts

5-5-5-5-5

In this workout load the bar with at least your body weight or 50% or your max. Before you start conduct a thorough warm up at least 10 minutes of light stretching and joint flexion and extension. Start with a broomstick or a piece of PVC pipe, this is very important to get the feel and timing down. Begin the lift by placing your feet shoulder with apart and shins as close to the bar as possible. Having a wider stance will allow you to lift more weight at deadlift but it will do nothing for you when it comes to the Olympic lifts so let’s begin each of our standing movements with the same foot placement. Your hands should be thumb length from the outside of your thighs. Once again you can lift more if your hands are close and your feet wide but it will not help you in the long run. Work on a deep starting position, then slowly extend your legs until your hamstrings engage, Take a deep breath and work on keeping a good lumbar arch, look forward not up, lift with the back just until the bar clears the knees then push the hips forward sharply. At the top of the lift your hips should be just past your knees.

Once you feel comfortable add some weight such as increasing to the weight of the bar. Once again do 10 to 15 reps and slowly increase your weight until you feel as though it will give you a struggle to get your 5 reps. Form is critical, the deadlift is the basis of all essential movements. Being able to grasp a firm grip on the technique and timing will show immediate results. Keep your grip facing downward until you start to lose grip integrity, then and only then switch to an opposing grip. The reason being without a strong grip we can’t lift or pull as much as we are meant too. Wearing cheater straps will only take away from your overall grip strength.

At the conclusion of this workout make sure you start your log to keep track of your progress. You may be feeling frisky and want to do more but avoid it all costs. I have a special surprise in store for you tommorow and you will want to have your energy stores ready to go.

Today we begin our workout of the day (WOD). So as you are preparing for the fun to start lets practice your air squats. Your feet should be shoulder width apart pointed slightly outward. Remember too not bend but instead sink your hips, work on getting your bottom below your knees, yes its ok. While your sinking your hips keep your knees over our feet. Once we get to the bottom we want our weight on our heels and our toes relaxed. Pause at the bottom and try to find where your comfortable. Keep in mind 80% of the people on earth sit and rest in this position for hours at a time. Most of us have lost this innate ability because of a lack of usage. We have let our joint’s atrophy, so now we will begin activating those sleepy muscles and start getting our mobility back.

Now while you’re in your squat position try and lift your toes. If you cant read adjust your feet. You should have all the weight on your heels and your back should be straight. Keep your lungs full so we activate your lumbar arch and drive your heels into the ground and stand. Our goal is to activate the power within our hips. We have all learned to not lift with the back but most of us we try to hard to lift with our legs. We need to lift with our hips that is were our power and strength are. Your hips are your core and from this point on we will be involving them in everything. From men to women we all have a goal. Men want to be big and strong, and women want to be shapely and firm. The only way to achive both is to use our major muscle groups and apply some elbow grease. There is no machine or video tape that is going to be the solution. You want to be big and strong or firm and shapely, then stand by because its coming. Now do 5 sets of 10 air squats. Don’t go fast, just work on your form and timing. Tommorow we start!

Welcome to Crossfit Bellevue, we have had an exciting week so far. Today we recieved the final drawings from JPC Architects and Pine Forrest Properties approved the plans. We are now set to begin construction or should I say destruction of the current layout. The gym is going to be huge with over 5000 sqft of workout space. Also I was granted a slot to attend the upcoming CrossFit Kids Certification. This is great news since we can now open both aspects of the gym simaltaniosly. As you can see from the picture the t-shirts and logo are finished.

Starting Saturday we will be having our first official CrossFit Bellevue workout. The workout will be the infamous Fight Gone Bad a twenty five minute test of your physical and mental ability. If your interested in attending send me an e-mail and ill send you directions. It will either be in Bellevue City Park or Bellevue Pacific Tower it all depends on mother nature. I hope to see all of you their.

Download what_is_fitness.pdf