Crossfit Bellevue

CrossFit Boot Camp from 8:00 to 10:00, please pay on-line or when you show up.

Monster Mash

I will pick your Swim Buddy and the competition will begin. Don't worry if the teams are fair all of you will suffer equally. Swim Buddies must be no further than 6-feet apart. You cannot move on to next exercise until your Swim Buddy finishes their portion.

Five rounds, 15-Kettle-bell Swings, Weighted Sit-Ups (Men 45lbs, Women 25Lbs), Push-Ups, Pull-ups and a 400 meter run.

Your never to young to be a good coach. Your never to young to learn.

Yesterdays results

Sign up now for our Boot Camp and introduce yourselves to the CrossFit lifestyle. Saturday, February 28th, from 8:00 to 10:00 a.m. info@crossfitbellevue.com

CrossFit: A few Lunges and a couple Wall Balls.

        Level – 1: Five rounds, 50 of each, Men 20, Women 16.

        Elements: Four rounds, 25 of each, Men 16, Women 10.

CrossFit Kids: Lunges and Wall Balls.

       Super Frogs: Four rounds, 50 of each, Boys 16, Girls 10.

        Leap Frogs:Four rounds, 30 each, 6lbs.

        Tree Frogs:Three rounds, 20 each, 4lbs.

        Tadpoles: 25 each, soccer balls.

Yesterdays results

CrossFit: 5 sets of 5 reps, Back Squats, Shoulder Presses, Deadlifts.

    Level -1: 65-75% of your max lifts.

    Elements: Men BS 135#, SP 65#, DL 185#, Women BS 65#, SP 35#, DL 95#.

CrossFit Kids: 5 sets of 5 reps, Deadlifts and Push Presses.

    Super Frogs: Boys 135# and 45#, Girls 95# and 25#.

    Leap Frogs: 65# and 25#.

    Tree Frogs: 30# KB's and 5# DB's.

    Tadpoles: 15# KB's, and 3# DB's.

Yesterdays Results

Skills Day: Snatches

    Men: 45-75#

    Women: 35-55#

    Super Frogs: 35#

    Leap Frogs: 15#

    Tree Frogs: Broomsticks.

    Tadpoles: Broomsticks.

Dear Dan,

Here are the results from Grant's fitness test. He took the initial test at the beginning of the school year, and retook it last week. We joined Crossfit in mid November and Grant has only been going on average 2 times a week. Dead hang pull ups  went from 2 to 7. Mile run from 9:56 to 8:28. Holding chin above bar from 28 seconds to 46 seconds. Sit ups from 31 reps to 32 reps. 

Steve

Here is little Grant playing with the big boys. Great job Grant we are all very proud of you.

Yesterdays results

CrossFit: "F I G H T  G O N E  B A D" prepare yourselves for battle.

With a continuously running clock victims will complete 5 stations of work for 1 minute at each station. Victims will be allowed one minute of rest between rounds. Station 1 – Wall-Ball, Station 2-Sumo Dead-Lift High Pull, Station 3-Box Jumps, Station 4-Push Presses, Station 5- Row for calories. Each station is scored for points, 1 rep = 1 point, calories are scored as points. Level 1 and 2 will be graded and points will be deducted for range of motion issues.

    Level – 2: Five rounds, Men 20# WB, 75# SDLHP, 20" Bx Jp, 75# PP. Women 16#, 55#, 20", 55#.

    Level – 1: Three rounds.

    Elements: Three rounds, M-10-16# WB, 55# SDLHP, 18" BxJp, 55# PP, W- 10-12#, 35#, 18, 35#.

CrossFit Kids: Fight Gone Bad

    Super Frogs: Three rounds, 16#, 35#, 20", 35#.

    Leap Frogs: Three rounds, 6#, 15#, 18", broomsticks.

    Tree Frogs:  Two rounds, 4#, 10#KB, 18", broomsticks.

    Tadpoles: Two rounds, soccer balls, 5#KB, 12", broomsticks, burpees.

Ladies and gentlman introducing Ms. Mary S., Mary is the the definition of the term "hard work", it my absolute pleasure to have as part of our team.

Yesterday's results

Sign up now for our Boot Camp and introduce yourselves to the CrossFit lifestyle. Saturday, February 28th, from 8:00 to 10:00 a.m. info@crossfitbellevue.com

CrossFit: Manual Labor, end to end dumb-bell crawls and 200 meter farmers walk.

    Level -1:Three rounds, Men 50lbs, Women 35lbs.

    Elements:Two rounds, Men 35lbs, Women 15lbs.

CrossFit Kids: 15-Burpee broad jumps and 200 meter med ball carries.

    Super Frogs:Three rounds, 20lbs.

    Leap Frogs:Three rounds, 16lbs.

    Tree Frogs: Two rounds, 10lbs.

    Tadpoles:Two rounds, 4-6lbs, stairs.

Poetry in motion, dumb-bell burpee thruster's. The most enjoyable experience ever.

Sign up now for our Boot Camp and introduce yourselves to the CrossFit lifestyle. Saturday, February 28th, from 8:00 to 10:00 a.m. info@crossfitbellevue.com

Rest day

All hail the champ, Janice S. 31 rounds of "Cindy", sub 30:00 minute "Badger" sub 4;00 "Fran".

Yesterdays results

Read this months CF Kids Journal Download CFKMJan2009A[1]

Sign up now for our Boot Camp and introduce yourselves to the CrossFit lifestyle. Saturday, February 28th, from 8:00 to 10:00 a.m. info@crossfitbellevue.com

Monster Mash

Team Punishment: Pick a partner, pick a team to compete against.

8-rounds, one person at a time. 5-dead-lifts (M-225, W-135), 8 pull-ups, 12 Wall-balls (M-20, W-16). As soon as your partner is finished you start, you rest only comes as your partner is working.

Welcome to the small arms repair shop, small arms repaired here.

Alberto V.,  Alexander C. Alexis B., Alyson H., Allen C., Alex G., Amanda B.,

Amy H., Andrew S., Andrew T., Anna M., Betsy S., Bob S., Brian V. 

Cari C., Chappelle L., Charles H., Chris K., Chris S., Christian C.,

 Christina S.,  Dan C., Daniel S., Damian K., Dave A., Dave K., David V.,

 Donna W., Eric L.,  Eric N, Gabe D., Gracie Su.,Grant S., Hunter N., 

Ian T., Iestyn,  Ioulia H., Jacqueline C., Jake V., Jaime S., Janice S.,

 Jason O., Jen A., Jessica S., Jon L., Jon R., Kasey S., Kellan C., Kelly B.,

 Kim R.,  Kimo S., Kirk Bishop, Kristen W., LaVonne H., Laura T., Leilani C.,

  Leslie T., Levi D., Margo P., Mary S., Matthew F., Michael S., Matt G.,

 Mike K., Mike Lo. , Mike M., Mike S., Mikki,  Nick C., Paul I., Phil F.,

Ricky S., Ron C., Rosalyn K., Ryan P., Sara N., Scott T., Sharon K.,

 Shannon S., Steve Su., Susan H., Tammara L., Taylor C., Taylor N.,

 Taylor S., Terresa I., Travis R., William B., vWyn S., Yvette N., Yuri L. 

Sign up now for our Boot Camp and introduce yourselves to the CrossFit lifestyle. Saturday, February 28th, from 8:00 to 10:00 a.m. info@crossfitbellevue.com

Skills Day: Squat Cleans and Push Presses.

Men: Cleans 65lbs, Push Presses 45lbs.

Women: Cleans 35lbs, Push Presses 15lbs.

Super Frogs: 16lbs med balls.

Leap Frogs: 10lb med balls.

Tree Frogs: Metal Poles and Broomsticks.

Tadpoles: Broomsticks.

The Champ is here, Matt Gerken CrossFit Total 1015lbs!! Until next time!!!!!!!!!!!!!!!

Yesterdays results