Sign-up now for this Saturday's Bootcamp (8-10am) and get started on your road to a higher level of fitness. info@crossfitbellevue.com
CrossFit: AMRAP in 20:00 of Jump Rope, 10-Snatches, 10-Box Jumps.
Warm-up: JA's, 800 run, Broomstick work, bar work, 10-20 reps at working weight.
Level-3:, 25-Double Unders, Men 75lbs and 24", Women 55lbs and 24"
Level-2: 25-Double or 75 singles, Men 65lbs and 24", Women 35lbs and 24"
Level-1: 75-singles, Men 35lbs and 18", Women 15-35lbs and 18".
CrossFit Kids:
Super Frogs:Boys 55lbs and 24", Girls 35lbs and 24".
Leap Frogs: 25-Doubles, 35lbs and 24".
Tree Frogs: 15:00, 75-singles, short metal poles, 18", 200 m runs.
Tadpoles: 12:00, 50-singles, Three rounds, broomsticks, 12", stairs.
Strength: 10 x 10 strict push-ups.
Endurance: 1-mile swim no fins.
Coaching comments: The snatches are full squat snatches, power snatches don't count. You all have been in the gym long enough to know the difference. Hip line below the knee line, shoulders engaged, if you can't lift it correctly lower the weight. Get a good warm-up with your working weight before beginning. Tomorrow is a gymnastics workout so don't hold back on the bar loads.
2nd Lt. George K., congratulations on your commission brother, welcome to the cake eater club, us enlisted men won't hold it against you, but your buying the first round.
Hi Dan,
Well, it's been 3 months since my "restart", and I thought I'd jot down a few thoughts:
First, San Diego is NICE! Despite being there for the first rainfall in 5 (you gotta be kidding me) frickin' months, the weather the day before and after was perfect. My daughter's team won their division at Surf Cup and are now ranked the 15th best U-16 team in the nation, #1 in Wa. St. !!! I loved the tour of the Midway, and sitting in the sun at Shelter Island watching an aircraft carrier head out to sea while being chased by one military helicopter after another (not sure what's going on with that!)
Well, despite my "rope gone bad" incident (Okay, I'll stop using that term from here out), my results are pretty amazing. Since I walked (back) in the door on Sept. 5, I'm down about 12 pounds (net) which, according to my unreliable scale, consists of 15 pounds of fat loss and 3 pounds of muscle gain. Note: results vary day by day - by several pounds usually! (see my workout log) But I can't argue with the same scale dialing me in at 28% body fat on Sept. 5, and 21% today ! Of course, I don't take the figures above to heart - it's the overall trend that continues to have me excited.
So, a long ways still to go. But I know I'll enjoy getting there. The people I've met and exercise with are a joy to be around. Going to the box every day reminds me of waiting in anticipation for the recess bell to ring in elementary school. Can't wait to get out there and play (despite the "pain")
regards,
Bob
Yesterdays Results
