Crossfit Bellevue

Ft. Hood Donations

CrossFit: Every min on the min for 10:00 minutes, conduct 5 reps of the following, Front Squats, OH Squats, Back Squats. Then endurance.

Warm-up: JA's, 5:00 JR, 25 Broomstick squats of each, Five rounds of 5-wall ball and 5 push-ups.

Level-3: 50% BW

Level-2: 35% BW

Level-1: 25% BW

CrossFit Kids:

Super Frogs: 35lbs

Leap Frogs: 25lbs

Tree Frogs: 1-10lb DB

Tadpoles: 1-5lb DB

Endurance: Jump rope, 250 doubles, or 750 singles.

Chaos

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Endurance: 2-mile swim or :30 minutes of Leap Frog with your kids.

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CrossFit: AMRAP in 20:00 of 10-atomic situps, 20 leg-levers, 30 flutter kicks.

Strength: 25-pistols each leg.

Endurance: 20-40 meter sprints, :30 seconds rest.

Leading from the front, of 130 participants, Janice finished 1st, Daniel 3rd and Steve 7th.

Ft. Hood Donations

CrossFit: 10 rounds of 10-push-ups, 15-sit-ups, 20-lunges.

Strength: 25-Handstand push-ups.

Endurance: 3-mile jog.

Pain is the greatest teacher.

Yesterdays Results

Ft. Hood Dontations

Happy Thanksgiving

The pilgrims of the SS CFBV have landed they are starving and getting paler by the minute. The local savages have agreed to help these pathetic and weak people but only after a test of manhood. The savages have a time honored contest called the Battle of the Lakes that the Pilgrims must compete in.

There lives and the success of there new colony depend on how well they do. For if they lose they may become the meal.

Teams will compete to finish the arduous and punishing CrossFit Bellevue obstacle course. Team's must negotiate the obstacle course with their very heavy 135lb bar-bell boats.

Obstacles

1) 100-team sit-ups, 2) 25-yard spoon and egg carry, 3) 100 yard boat carry, 4) 50 dead-lifts, 5) 100-yard carry to parking lot, 6) 50 team push-presses, 7) 100 yard boat carry 8) 50-yard team leap frogs, 9) 100 yard boat carry, 10) 50-yard team walking lunges, 11)100 yard boat carry, 12) 50 yard team burpee broad jumps, 10) 100 yard boat carry, 11) 200-yard team waltz, 12) 100-yard carry back to gym, 13) 25-team legless push-ups to finish.   

Penalties will add :15 seconds per violation (loose hugs, bad waltzing, stepping during broad jumps, half presses) . Dirty boat is worth :30 seconds. Broken egg is worth a minute.

 
  
    
 
Yesterdays Results

Ft. Hood Donations

CrossFit: Weight Lifting Level 1-4 strength testing.  

Warm-up: JA's, 25-OH Squats, 25-Wall ball, 5:00 minutes of prep lifts before max effort.

Back Squat: Minimum standards, L1 0-BW, L2-BW, L3 1.5x BW, L4 2x BW.

Shoulder Press: MS,  L1 1/4 BW, L2 1/2 BW, L3 3/4 BW, L4 BW.

Dead-Lift: MS, L1 3/4 BW, L2 1.5x BW, L3 2x BW, L4 2.5x BW.

Coaching Notes: Ensure you arrive early enough to weigh in. Preparation for and selection of the load for max effort lifts is up to the athlete. Athletes will be given 3-attempts per max effort only. Athletes will be given the first 15:00 minutes of class to warm-up. Each new lifting series will commence every 15:00 minutes. Lifts not performed within the 15:00 minutes time frame will not be counted. Scheduled class times will be strictly adhered too. Get a solid score and then make bold additions to the load.

Yesterdays Results

CrossFit:Monostructural Level 1-4 Speed Training

Warm-up: 5:00 JR, 100 meter jog, 400 meter run, 100 meter sprint, 500 meter row.

400 meter run: Minimum standards, Level-1 2:04, Level-2 1:34, Level-3 1:19, Level-4 1:04.

500 meter row: MS, L1-M 1:55 W 2:20, L2-M 1:45 W 2:00, L3-M 1:32, W 1:50, L-4 M1:25 W 1:40

800 meter run: MS, Level-1 4:20, L2-3:20, L3-2:50, L4-2:20.

JR Singles or Doubles, (1:00):MS,  L-1 S30, L2 S50, L3 D30, L-4 D50.

2000 meter row: MS, L1-M 8:10 W 9:50, L2- M 7:30 W 8:50, L3-M 7:00 W 7:50, L4-M 6:40 W 7:30.

Or

1-Mile Run: MS L1-9:00, L2-7:00, L3-6:00, L4-5:00.

Coaching Notes: Please dress according to the weather. Athletes will be given 3:00 minutes rest between evaluations. All runs except for 1-mile run will start and finish at bottom of stairs.

Yesterdays Results

CrossFit: Gymnastics Strength, Level 1-4 testing.

Warm-up:JA's, 20 of each of the following, OH squats, push-ups, sit-ups, pull-ups, box jumps.

Squats or Pistols: Hip must travel below knee line and hips must be at full extension in standing position. Minimum standards – Level-1 = 50, Level-2 = 100, Level-3 = 10 each leg, Level-4 = 25 each leg.

Push-ups: Chest must touch ground, elbows must be at full extension. If knees touch ground the participant is finished. MS – Level-1 = 10, Level-2 = 30, Level-3 = 80, Level-4 = 100.

Kipping or DH Pull-ups:Elbows must be at full extension and chin must be above bar. MS Level-1 = 3K, Level-2 = 20K, Level-3 = 40K, Level-4 = 40DH.

Sit-ups or GHD:Shoulder blades or hands must touch ground, hands must touch toes or pads. MS Level-1 = 30, Level-2 = 60, Level-3 = 50 GHD, Level-4 = 80 GHD.

Box Jump Height: Hips must be at full extension at top of jump. MS, Level-1 = 18", Level -2 = 24", Level-3 = 30", Level-4 = 36".

Box Jump Reps: MS, Level-1 = 20@18", Level-2 = 40@24", Level-3 = 40@30", Level-4 = 40@36".

Hang or Rope Climbs: MS, Level-1 = :30 static hang from bar, Level-2 = rope climb, Level-3 = rope climb no feet, Level-4 = 2 touch and go L-Sit rope climbs from seated position.  

Knees to Elbows or Toes to bar:Level-1 = 10 K2E, Level-2 = 20 K2E, Level-3 = 20 T2B, Level-4 = 30 T2B.

Hand Stands and HSPU:MS, Level-1 = :15 second handstand, Level-2 = 5 HSPU, Level-3 = 10 single plate, Level-4 = 10 double plate.

Muscle-Ups: MS, Level-2 = 1, Level-3 = 10, Level-4 = 15.

Coaching Notes: The testing is going to be extremely comprehensive and thorough. Athletes will have 2:00 minutes to complete each evaluation and get 2:00 minutes rest before beginning the next evaluation. Athletes should attempt highest skill level possible. Athletes will have cumulative average for each skill set (Gymnastics, MonoStrucural and Weight Lifting) and be categorized at the completion of the three days of testing. Tomorrow we will be testing both speed and endurance so dress according to the weather as you will be conducting short distance runs. 

Yesterdays Results

Gym open from 11-12

Rowing Chelsea, AMRAP in 30:00 of 500 row, 5-pullups, 10-pushups, 15-squats. Gym record 10 rounds.

Yesterdays results

1) Janice S. CFBV, 2) Skip C. CF Mt. Baker, 3) Daniel S. CFBV

CrossFit 101 with Coach Glassman. Event starts at 8:30 am, park in the lower parking lot. Schedule for the day is listed below. Event is sold out and no seats are available.

0800 – 0900 sign waivers and get seated.

0900 – 1200 Coach Glassman question and answer.

1200- 1300 Lunch.

1300 – 1400 Coach Glassman

1400 – 1500 WOD, Tabata Abs.

1500 – 1600 Coach Glassman.

1600 – 1900 Social.

WOD: Tabata Abs – :20 Seconds on, :10 Seconds off. Eight rounds of each of the following for max reps. Butterfly Sit-ups, Leg-Levers, Atomic Sit-ups, Toes to Bar.

Action

Yesterdays results