Crossfit Bellevue

Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/

CrossFit Total: One rep maximum weight lift of Back Squat, Shoulder Press, and Dead-lift. The three are added up for a total weight.

Level -1:You will receive three attempts at each lift. Highest completed lift will be scored. Failed lift must be repeated and weight cannot be decreased.

Elements, Boot-camp, and CF Kids: Coaches will assist you in choosing your weight.

My baby boy is growing up and starting high school next year. From a tiny 5lb 3oz primey to a 5'7" 130lb eating machine. I love you buddy, keep up the good work I am proud of you.

 

Dan,

Thanks again for showing my dad the ropes!

Also, thanks to you and the rest of the staff for my first few weeks at the gym. I feel far fitter already, and it is a fantastic feeling. After our workout today, dad and I went for a 20 mile bike ride and really pushed ourselves. I haven't cycled in a year, yet I felt great and kept up a really good pace right till the end. Just 3 weeks ago, doing this would have been but a fanciful dream

Iestyn

Yesterday's results

Men: 1) Casey L2 34:25, 2) Gabe L2 33:20, 3) Eric L2 35:08

1)Wyn L1 24:43, 2) Ian L1 25:33, 3) Bill L1 27:52

Women: 1) Janice L2 25:50, 2) Christina L2 38:03, 3) Allison L1 28:41

Kids: 1) Chappele L1 33:08, 2)Ryan Ha. SF 20:27, 3) Ryan Hi. SF 21:51,

Join us for the 4th of July Monster Mash in Enatai Beach Park. Saturday 10:00 am.

CrossFit: Sit-ups, Squats and runs.

    50/100 meters, 40/200, 30/400, 20/800, 10/1-mile.

    Level-2:GHD Sit-ups and body armor squats and runs. No vest on GHD.

    Level-1: No vest.

    Elements: 40/, 200, 30/, 400, 20/, 800.

    Boot Camp week-1: 30/100, 20/200, 10/400.  

CrossFit Kids: Sit-ups, Squats and runs.

    Super Frogs: 50/100 meters, 40/200, 30/400, 20/800, 10/1-mile.

    Leap Frogs: 50/100 meters, 40/200, 30/400, 20/800, 10/1-mile.

    Tree Frogs: Three rounds of 25 sit-ups, 25 squats and 200 runs.

    Tadpoles:Three rounds of 15 sit-ups, 15 squats and stairs.

    A few of the beautiful ladies of CFBV. Great job girls!

 

 

   

 

Weekend results

Rest or make-up day.

    Allen and Mike vs. Mrs. Tabata, Mrs. Tabata won!

 

Last chance to sign up for tommorow's CrossFit Bootcamp.

Monster Mash: 800 meter run, three rounds of 10-heavy thrusters and KB Swings, 800 run.

Level-1: Men 115lbs and 50lbs. Women 75lbs and 45lbs.

Elements: Men 85lbs and Women 35lbs.

 

Yesterdays results

 

Download Cfjissue21_May04 Great issue regarding nutrition.

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Good Foods

Water, Oatmeal, Eggs, Protein Powder, Peanut Butter, Tahini, Olives, Beef, Cheese, Salsa, Black Beans, Kidney Beans, Ground  Turkey,  Soy Sausage, Chicken,  Turkey Sausage, Salmon,  Turkey,  Canned Tuna, Canned Chicken, Soy Burgers, Cottage Cheese, Almonds, Macadamia Nuts, Avocado, Tofu, Tomato, Lettuce, Onion, Mushroom, Cucumber, Blueberries, Milk, Broccoli, Zucchini, Apple, Grape,  Plum, Shrimp, Mayonnaise, Plain Yogurt, Deli Meat, Ham, Soy Milk, Spirulina, Tempeh, Egg Substitute, Oil, Peanuts, Swordfish, Tuna Steak, Tomato Sauce, Spinach, Carrots,  Orange, Pear, Pineapple, Brussel Sprouts, Eggplant, Sauerkraut, Hot Dogs, Chick Peas, Lamb, Pork, Dill Pickles, Soy Beans, Asparagus, Cantaloupe, Strawberry, Peach, Shrimp, Mayonnaise, Plain Yogurt, Deli Meat, Ham, Soy Milk, Spirulina, Tempeh, Egg Substitute, Oil, Peanuts, Swordfish, Tuna Steak, Tomato Sauce, Spinach, Carrots,  Orange, Pear, Pineapple, Brussel Sprouts, Eggplant, Sauerkraut, Hot Dogs, Chick Peas, Lamb, Pork, Dill Pickles, Soy Beans, Asparagus, Cantaloupe, Strawberry, Peach

Bad Foods

Acorn Squash, Baked Beans, Beets, Black Eyed Peas, Butternut Squash, Cooked Carrots, Corn, French Fries, Hubbard Squash, Lima Beans, Parsnips, Peas, Pinto Beans, Potato, Refried Beans, Sweet Potato, Turnip, Banana, Cranberries, Dates, Figs, Guava, Mango, Papaya, Prunes, Raisins, Fruit Juice, Vegetable Juice, Bagel, Biscut, Bread Crumbs, Bread, Steak Sauce, Bulgar, Sweet Relich, Cereal,  Cornstarch, Croissant, Crouton, Doughnut, English Muffin, Granola, Grits, Melba Toast, Muffin, Noodles, Instant Oatmeal, Pancake, Popcorn, Rice, Rolls, Taco Shell, Tortillas, Udon Noodles, Waffle, BBQ Sauce, Ketchup, Cocktail Sauce, Honey, Jelly, Sugar, Maple Syrup, Teriaki Sauce, Chocolate, Corn Chips, Ice Cream, Potato Chips, Pretzels, Saltine Crackers, Molasses

Sign up now for this Sunday's CrossFit Boot Camp. Come find out what CrossFit is and why it works so fast.

CrossFit:  For Grant (13) and Ron (60), Happy Birthday boys, this was requested by the gang.

1)13-DH pull-ups, 60-sit-ups. 2)13-chin-ups, 60-lunges.

3) 13-Kipping Pull-ups, 60-knee to chest jumps. 4)13-HS Push-ups, 60-Double Unders.

5) 13-Ring Dips, 60-squats.

If a girl can dead-lift her body weight 50 times in a workout is she too strong or is she just a stud? Amanda B. 5'1" 100lbs shows us how beautiful a strong woman can be.

 
Yesterdays results

CrossFit:Skills or make-up day. Double Unders.

Big Ron 60-years young and still going strong. What kind of shape will you be in when you are in your 60's?

The war within. What is it and how will it effect each of us? Our changing bodies can be scary and in an effort to stop the process we have invented extraordinary things to slow the change. Face-lifts, lypo suction, botox injections, a carb diet, a protein diet, and of course the ever popular starvation diet. We do all this in an effort to look the way we did long ago and to keep our vanity in a world were image is judged on a daily basis.

So how far are you willing to go and what is the end result?

What if it was as simple as taking care of what we have before it gets to a place were we don't like it anymore? What if all we had to do was spend an hour a day keeping ourselves moving and grooving? At what age are we willing to stop trying? What size should our waistline be at before we are ready to begin?

If prevention is worth its weight in gold then why are so few of us doing what we can to prevent the inevitable? At what point do we decide to make a difference for ourselves? Does that point come when we can no longer keep up with our children, does it come when we can no longer walk up a flight of stairs, or does it come when we see the white light after a heart attack?

Looking back a couple of years ago I remembered how it became easier for me to pull into the the drive through yet it was so hard for me to drive to the gym. I had enough time to stop for my morning breakfast sandwich but not enough time to eat healthy. I had enough money to buy new shoes, but was embarrassed to buy jeans because of my waist size.

I started asking myself some very serious questions. Do I want to see my daughters wedding? Do I want to watch my boys graduate? Do I want to take my grandchildren to a ball game? Do I want to look in the mirror and be happy? My final question was what will happen to my wife if I'm gone?

I wasn't ready to answer these questions and I wasn't ready to look into the mirror and see a broken old man staring back at me. I wanted to look good but that was a small part. I wanted to feel stronger both physically and mentally the way I did a few short years before. Your probably asking why is Dan asking so many questions anyway. 

This last month of not being able to work out was a reminder of how far I have come and how easy it is to step into oblivion. I found myself feeling disheartened and weak because of an injury. I realized how much I love to push my body and how much I love to be around people who feel the same way. And it drove me beyond my mental limits of patience to not be part of the WOD.

As my injury subsides and I again start the road back to my full capabilities, I am more humble and more thankful that I have been given the gift of strength, personal fortitude and mental tenacity. But most of all I wanted to let you know that I am not alone. All of you who step into the box each day have this too. And each of you make me proud to be part of your journey to a healthier life. When you are in the valley don't look back and think of what used to be, just start walking up the hill and see what it can be.

See you in the gym!

Yesterdays results

Sign up now for the June 28th CrossFit Boot Camp. Come find out what CrossFit is and why it works so fast.

CrossFit:  "My oh my Mrs. Tabata". 8-rounds for a total rep score.

Double Unders or Jump ropes, Burpees, FS Cleans. 20 seconds on 10 seconds off.

    Level-2: Men 95lbs, Women 65lbs.

    Level-1: Men 85lbs, Women 45lbs.

    Elements: Med Balls, Men 20lbs, Women 10-16lbs.  

CrossFit Kids:

    Super Frogs: Boys 85lbs, Girls 55lbs. Doubles.

    Leap Frogs: 45lbs. Doubles.

    Tree Frogs: Metal poles, singles.

    Tadpoles: Broom sticks, singles.

Yesterday results

Sign up now for the June 28th CrossFit Boot Camp. Come find out what CrossFit is and why it works so fast.

CrossFit:  Sprints, push-ups and toes to bar.

                100/40, 200/20, 400/10, 400/10, 200/20, 100/40.

    Level-1: Toes to bar

    Elements: Knees to elbows ok. Same as Tree Frogs.

CrossFit Kids: Sprints, push-ups, toes to bar.

    Super Frogs: Same as Level-1

    Leap Frogs:  Same as Level-1

    Tree Frogs:  100/20, 200/15, 400/10, 200/15, 100/20.

    Tadpoles: 100/ 10, 200/10, 100/10.

Mr. David V., Welcome to the club David.

 Medal of Honor Awardee Ed Freeman

You're a 19 year old kid. You're critically wounded, and dying in the jungle in the Ia Drang Valley , 11-14-1965, LZ X-ray , Vietnam . Your infantry unit is outnumbered 8 – 1, and the enemy fire is so intense, from 100 or 200 yards away, that your own Infantry Commander has ordered the MediVac helicopters to stop coming in.

You're lying there, listening to the enemy machine guns, and you know you're not getting out. Your family is 1/2 way around the world, 12,000 miles away, and you'll never see them again.. As the world starts to fade in and out, you know this is the day.
Then, over the machine gun noise, you faintly hear that sound of a helicopter, and you look up to see an un-armed Huey, but it doesn't seem real, because no Medi-Vac markings are on it…
Ed Freeman is coming for you. He's not Medi-Vac, so it's not his job, but he's flying his Huey down into the machine gun fire, after the Medi-Vacs were ordered not to come.
He's coming anyway..
And he drops it in, and sits there in the machine gun fire, as they load 2 or 3 of you on board.
Then he flies you up and out through the gunfire, to the Doctors and Nurses.
And, he kept coming back….. 13 more times…… And took about 30 of you and your buddies out, who would never have gotten out.

Medal of Honor Recipient, Ed Freeman,died last Wednesday at the age of 80, in Boise , ID. May God rest his soul……

Yesterday results

 

CrossFit: Team 5000, partners compete to complete 5000 total meters for time. Partners can row no more than 500 meters at a time. Clock never stops until completion. Three man pairs use two rower's, two people rowing at once. Odd man out cannot row until last team member is finished. No all-star teams, new with old, young with mature, experienced with in-experienced.

CrossFit Kids:

    Super Frogs: Team 5000

    Leap Frogs: Team 5000

    Tree Frogs: Team 2500

    Tadpoles: Team 1000.

The beautiful Scarborough women welcome a new CrossFit Kid to the family.

  

Weekend results