Crossfit Bellevue

CrossFit: Skills or makeup day. Muscle-up progressions.

CrossFit Kids: Skills Day, Lifting Drill, handstands, pistols, skin the cats, muscle-up progressions.

Coach Cerrillo,

I can't really find the right words to describe the weekend and my experience.  It seems that the more time goes by, the more I remember, the more I appreciate, and the more I miss being around the intense atmosphere and world class coaches (yourself, Coach Divine, Coach Black and Coach Ord).  I'm still high from the experience, and can't stop thinking about it/talking about it.  I learned so much during the camp.  I learned about myself and what I'm capable of; I learned how to be a better leader and coach of my own flock here at WCCF; and, I learned what I think I already knew, that I absolutely love this type of training.  I feel invincible right now – not so much in physical terms, but mentally.  I feel as if I can handle anything that comes my way. 

I realize that this camp is only 2 days, nothing more.  For a true SEAL warrior such as yourself, this camp is nothing.  However, I want you to know how much of a big deal this camp was for me and I'm sure all the others that have come through.  It is life changing.  To be able to push myself that hard Friday, fade a bit on Saturday, and then find the the mental and physical reserve to attack Sunday…well, I guess that's what it was all about. 

I'll be back for the June camp (12-14) as an observer/assistant on the other side.  I'm excited already.  I hope to see you there, but if I don't…  I just wanted to personally thank you.  Thank you for pushing me, for taking care of me, for building me up, tearing me down…for simply coaching me.  I believe I told you during the personal debrief, but I absolutely loved having you as a coach.  Failing/disappointing you was not an option – it was a huge motivating factor for me.  Not sure what else to say – but I think you probably get the idea.

Again, thank you for being my coach at the SEAL Fit Camp.  I hope to keep in touch with you. 

Take care,
Justin Marcis aka – "Skinny"
WINDY CITY CROSSFIT
"Forging Elite Fitness"
http://www.windycitycrossfit.com/

Misery loves company.

Yesterdays results

CrossFit:Mid Atlantic Regional, 21-15-9 of OH Squats and Box Jumps. 400 run before every set.

        Level -1:Men 95lbs, Women 65lbs. 24" jumps.

        Elements:35-65lbs. 18" jumps.

CrossFit Kids: OH or Front Squats and Box Jumps.

        Super Frogs: Same as Level -1.

        Leap Frogs:OH Squats 35-65lbs, 24" jumps.

        Tree Frogs: Front Squats, 15lbs, 24" jumps.  

        Tadpoles: Front Squats, metal poles, 12-18" jumps. 

Ted Nuggent says "No" to gun control. He brings up some very valid points. I say no as well but i believe guns bring the responsibility to attain proper training. What are your thoughts? Post to comments.  

Yesterdays results

CrossFit: Lunges and Wall-Ball.

        Level -1: Five rounds of 50 lunges, 50 wall-ball. Men 20, Women 16, 10ft.

        Elements: Four rounds of 25 lunges, 15 wall-ball. 10-16lbs, 8-10ft.

CrossFit Kids: Lunges and Wall-Ball.

        Super Frogs: Five rounds of 25 lunges, 15 wall-ball. Boys 16, Girls 12, 10ft.

        Leap Frogs: Five rounds of 25 lunges, 15 wall-ball. 10lbs, 8ft.

        Tree Frogs:  Four rounds of 25 lunges, 15 wall-ball. 4-6lbs, 8ft.

        Tadpoles: Three rounds of 20 lunges, 10 wall-ball. Soccer balls, 6ft.

Yesterdays results

CrossFit:In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT" -Five rounds for time of: 12-Dead-lifts, 9-Hang power cleans, 6-Push jerks. 

       Level -1:Men 155lbs, Women 115lbs.

        Elements:Men 95-150lbs. Women 65-110lbs.

CrossFit Kids: 

        Super Frogs:  Five rounds, Boys 95-135lbs. Girls 65-95lbs.      

        Leap Frogs:Four rounds at 65lbs.

        Tree Frogs:  Three rounds at 20lbs.

        Tadpoles:  Two rounds with metal poles.

Hello from the Federal Law Enforcement Training Center.

  I have been treading water for the last several weeks trying to keep up on all the information flying at me as I embark on this DSS track.  I just got down to FLETC on Monday and am just starting to get into the meat of the program.  Should be an interesting 12 weeks before heading back up to DC for the remainder of DSS training.
 
I have been meaning to send you this e-mail since I left and it is a sad excuse to say I was swamped with work to do.  But let me thank you for everything you did for me at CrossFit Bellevue.  You really set me straight and I am in the best physical shape of my life.  As I found out yesterday when I met our PT instructor, I am going to need all the fitness I got with you all to get through this place.  
 
The weather is good (not too humid yet), the food is decent, and the facilities are top shelf (they are big into CrossFit here too). 
 
So again, thank you very much for everything.  And Dan, the little talk you gave me the day I left has come in handy more than once – much appreciated.  I hope all is well with everyone.  I will keep you posted.  Talk to you all soon and take care.

Ryan P. Diplomatic Security Services Candidate

CrossFit: Fly to Venice and show off your new CFBV Body.

Your beatiful Cristina, hard work, a positive attitude and trust equals results.

yesterdays results

Seal Fit: 1 mile run, 100 yards of burpee broad jumps, 400 run, 100 yards of walking lunges, 400 run, 100 yards of buddy or piggy back carries, 1 mile run. Lower parking lot. Choose your partner well.

Elements: 800 run, 50 yards of burpee broad jumps, 400 run, 50 yards of lunges, 400 run, 50 yard med ball carry, 800 run. Lower parking lot.

CrossFit Kids: 400 run, 25 yards of burpee broad jumps, 400 run, 25 yards of walking lunges, 400 run, 25 med ball or piggy back carries, 400 run. Inside gym.  

This workout is an abreviated version of the WOD that was done by Seal Fit class 005 after "Murph", a 5 mile boat carry, a 1 mile swim, and they hadnt slept for 36 hours. They went into Log pt after this for three hours with a log that weighed 250lbs. Prior to starting this workout they low crawled in soft sand for 100 yards.

CrossFit Bellevue Forging "ELITE" Fitness.

SEAL Fit Camp from Mark Divine on Vimeo.

Yesterdays results

CrossFit: Back Squats 5,5,5,5,5. Use 75% of max weight.

        Level-1: Warm up, 5,5,5,5,5 of parralette handstand banded pushups.

        Elements: Warm up, Handstands.

CrossFit Kids: Squats

        Super Frogs: Back Squats, 5,5,5,5,5. 75% max wieght.

        Leap Frogs: Back Squats, 5,5,5,5,5. 65-135lbs.

        Tree Frogs: Back Squats, 5,5,5,5,5. 35lbs.

        Tadpoles: Back Squats, 5,5,5,5,5. metal poles.

The Schwab.

Yesterdays results

CrossFit:Skills Day, Double Unders, Broomstick work. Pick your worst lift and practice.

CrossFit Kids: Skills day, Double Unders, Handstands, Broomstick drills.

105lbs lifting 135lbs x 12 for 5 sets. Add some K-bells and some pull-ups in and you get one tough ballerina.

 yesterdays results

CrossFit: "Filthy Fifty" embrace the hate.

50 box jumps 24", 50 jumping pull ups, 50-35lb kb swings , 50 walking lunges, 50 knees to elbows, 50-45lb push press, 50 back extensions, 50-20lb wall ball @10', 50 burpees, 50 double unders. 

        Level-1: 40:00 c/o, no subs on anything men or women except double unders (150 singles). 

        Elements: 45:00 c/o, Subs-18" jumps, kb weight, push-press weight, wall ball weight/height. 

CrossFit Kids: Filthy Fifty and her little brother ted.

        Super Frogs:  Same as Level-1.

        Leap Frogs:  Same as elements.

        Tree Frogs: 25 of everything. Elements rules.

        Tadpoles: 15 of everything, elements rules.

Happy Birthday Jess. Sorry I forgot yesterday.

Yesterdays results

CrossFit: Coach Steve's is crazy. Squats, push-ups, sit-ups, ring dips, rope climbs, 400 run between each exercise.

        Level -1: 50, 40, 30, 20, 10 rope climbs.

        Elements: Sub towel pull-ups for rope climbs.

CrossFit Kids:  25 squats, 20 push-ups, 15 sit-ups, 10 pull-ups, 1 rope climb, run.  

        Super Frogs: Same as level-1        

        Leap Frogs: Same as elements

        Tree Frogs:  200 run after exercises.

        Tadpoles: 100 run after everything. 

What did you do this weekend? Windy City CrossFit wanted to know what it was like to be a Frogman, since I was bored I showed them. Seal Fit Camp 005. http://www.sealfit.com/

yesterdays results