CrossFit Bellevue

Monday 438

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Sign up now for the Twin Falls Hike, Saturday at 10am. dan@crossfitbellevue.com

CrossFit: "Wee Kempie" Split or Push Jerks , Presses DONT COUNT!!!!!!!!!!

1000 row & 30 Clean and jerks, 750 row & 20 C & Js', 500 row & 10 C & J's.

    Level-1:  Men 95lbs, Women 65lbs

    Elements: Men 65lbs, Women 45lbs

CrossFit Kids:

    Super Frogs: Boys 85lbs, Girls 55lbs.

    Leap Frogs: Boys 65lbs, Girls 45lbs.

    Tree Frogs: 25lbs.

    Tadpoles: Three rounds, 250 row, 10 C&J's, broomsticks.

Game: rope climb to rings, to rope, to pull-up bar obstacle course.

Dr. Dave showing the key aspect of CrossFit

 "Intensity"

 

 

Sunday 437

Rest or endurance day.

Endurance: 2-mile swim

    CrossFit Level - 2 Certification.

 

Saturday 436

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Monster mash in the park, Downtown Bellevue Park at 10am. Last park workout of the year.

Deck of cards: Hearts = Box jumps, spades = pushups, diamonds = lunges, clubs = burpees.

Two teams will compete to finish the deck of cards first. A 100 meter run will be done between cards. Losers are jumping in the pond to swim with the ducks!!!!!!!

Friday 435

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Last park workout of the summer will be held in the downtown Bellevue Park, Saturday, August 29th, at 10am

CrossFit: Lets Run

    Level-1: 10k run.

    Elements: 5k run.

CrossFit Kids:

    Super Frogs: 10k run

    Leap Frogs: 4-mile run

    Tree Frogs: 2-mile run

    Tadpoles: 800 meter run.

Game: Broad jump races

Strength: Hanging high pulls, 5 x 5

Its almost Football season baby! Here is big Jon showing his skills back in the day.

Yesterdays results

Thursday 434

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com 

Last park workout of the summer will be held in the downtown Bellevue Park, Saturday, August 29th, at 10am 

CrossFit: Skills or make-up day.

Skills: OH Pistol Squats, Handstand walks, Bar muscle-ups.

CrossFit Kids:

Game: Rope climb races. 

Endurance: 5k row

Rosalyn came to us a few months ago eager but a little tentative. She had worked with a personal trainer but the relationship wasnt the best. Rosalyn has worked so hard and anyone who has worked out with her can understand how incredibly hard she works. I am so proud of the progress she has made that I wanted to show her future grand kids how much of a stud there grandma is. Rosalyn your awesome keep up the good work!!!

Rosalyn vs "Elizabeth" from Dan C. on Vimeo.

Yesterdays results

Wednesday 433

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Last park workout of the summer will be held in the downtown Bellevue Park, Saturday, August 29th, at 10am

CrossFit: Five rounds of: 15 ring dips, 15 thrusters, 400 run.

    Level-1:  Men 95lbs, Women 65lbs.

    Elements: Men 65lbs, Women 45lbs.

CrossFit Kids:

    Super Frogs: Boys 85lbs, Girls 55lbs.

    Leap Frogs: Boys 45lbs, Girls 35lbs.

    Tree Frogs: Four rounds, 15lbs.

    Tadpoles: Three rounds, 200 runs, broom sticks.

Game: Red light / green light.

Strength: Bench Press, 3 sets max rep with body weight.

Endurance: 1-mile swim

When you get tired...

 Just drop your partner on her face!

 Bloopers brought to you by Jessica and Alexis, gotta love the Saturday WODs.

Yesterdays results

Tuesday 432

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

CrossFit: Every minute on the minute for 20-minutes, do 1-deadlift & 5 jump ropes, add 1-DL and 5 jump ropes per minute. When you fail note your rep and log as 1st score, start over at 1 and repeat until failure. Keep going until you can no longer make the time frame or can no longer complete a rep. A score example will look like this 1) 18, 2) 12, 3) 4 etc. Your total reps will be your score.

1) 1-5, 2) 2-10, 3) 3-15 4) 4-20 etc.

    Level-1:  Body wieght

    Elements: Men 95lbs, Women 65lbs.

CrossFit Kids:

    Super Frogs: Boys 135lbs, Girls 95lbs

    Leap Frogs: Boys 95lbs, Girls 65lbs

    Tree Frogs: 35lbs

    Tadpoles: 15lb KB's

Game: Soccer ball egg toss.

Strength: OH Squats 5 x 5

Paul is back from vacation at CF Santa Cruz Central and showing his new skills.

 

Yesterdays results

 

Men 1) Levi 10.3, 2) Bill 9.6, 3) Steve 8.6, Matt 8.6, Gabe 8.6,

Shad 8.3, Eric L. 7.6, Dan 7, Jon L. 6.6, Grant (13) 6.6, Dave A. 6

Congratulations to Dr. Dave for completing his first benchmark as RX. Great job brother!

Women 1) Jessica (14) 9.6,

Monday 431

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

CrossFit: "Mary" AMRAP in 20:00 of 5-HSPU, 10-Pistols, 15-Pull-ups.

    Level-1: Head 2 ground, hipline below knee, chin above bar for board.

    Elements: Progressions for each. NO STINK BUGS.

CrossFit Kids:

    Super Frogs: No progressions

    Leap Frogs: HSPU Progressions ok.

    Tree Frogs: HSPU Progressions and stinkbugs.

    Tadpoles: Stinkbugs ok.

Game: Musical wall balls.

Strength: Shoulder Press 5 x 5

Welcome to the club Kelly!

Sunday 430

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Rest or 50-mile bike ride.

From the hot and sweaty gym in Bellevue to the slopes of Saas Fee Switzerland. Chapelle showing the focus and intensity of an elite athlete and working hard to forge the future of US Skiing.

 

Hi Dan and the gang,

Thought you would enjoy of picture of Chappelle training GS in Switzerland.  We having a great time, and the weather has been sunny everyday.  Crossfit is paying off she is skiing very strong.

See you all next week,
Tamara Lauba

Saturday 429

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Monster Mash in the park. Enatai Beach Park 10am.

Monster Mash: Five rounds of pier sprints and 10 burpees. Swim to the end of the pier and back and do 5 10 burpees.

6-months ago a skinny pesimistic computer geek walked through our door. Today we have the toughest computer programmer in Bellevue. You look great Levi, keep up the good work.

 

Yesterdays results