Crossfit Bellevue

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Dr. Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.

1100 WOD #1

Thrusters and Double Unders 30/60, 20/40, 10/20. M95, W65.

1300 WOD #2

800 run, 450lb weight stack transfer, 800 run.

Pre-BUD/S

500 meter Drown Proof travel swim.

Misery loves company.

Yesterdays Results

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Dr. Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.

CrossFit: "Swim Buddy" – pick a partner of equal size and weight. Conduct the following mission, 1-mile run, 50-meter burpee broad jump, 100 total meter piggy back ride, 100-buddy wall balls, 100-buddy med ball situps, 1-mile run.

If you are not a games or pre-buds athlete the schedule below does not apply to you. Please show up for the 10 or 11 am class. You are welcome to join us but dont be late because we aren't going to wait on you.

Games Athletes:

0900, Enatai Beach Park, 50-meters burpee broad jump, Sandbag beach / hill sprint.

1100, gym, 1000 m row, Five rounds of 4-HS Push-Ups, 8-Ring dips, 12-toes to bar, 1000 row.

1300, gym, Three rounds of 50-double Unders and back extensions.

Pre-BUD/s:

0840, park at the gym and begin run to Enatia Beach Park, get wet and stand by at parade rest.

0945 get wet and begin run to gym, stand-by for 1000 buddy wod outside at parade rest.

1100 Games WOD #2

1300 Games WOD #3

Anyone can do pull-ups, they just have to try.

 
Yesterdays Results

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Dr. Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.

CrossFit: Five rounds of Walking OH-Weigthed Lunges and Box Jumps.

Warm-up: JA's, 800 m run, 5-stair climbs, 20 jumping lunges, 20 box jumps.

Level-2 & 3: 25-lunges each leg, 30-box jumps (24"), M25, W10.

Level-1: 15-lunges each leg, 15-box jumps (18"). No weight.

CrossFit Kids:

Super Frogs: Same as L3, 10lbs

Leap Frogs: Same as L3, no weight.

Tree Frogs: Four rounds at L1.

Tadpoles: Three rounds, 10 lunges each leg, 10-box jumps (12")

Strength: 10-rope climbs

Endurance: 1-mile swim w/fins.

Coaching Notes:

 Yesterdays Results

1) Jon L. 12:39 WTF!!!!!, 2) Matt G. 17:33, 3) Joe H. 18:40

Taylor (TF 9) 8:45, Grant (SF 13) 16:08, Steve 26:25, Charles 28:48, Leilani 40:50, Christina 40:10

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Dr. Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.

CrossFit: "The Battlefield" five rounds of 15-Dead-lifts, 12-Hang Cleans, 9-Push-Press, 6-Front Squats.

Warm-up: JA's, 400 meter run, 20 box jumps, 15-Handstand pushups. Sticks, Bar, 1/2 working weight, 1-round at working weight.

Level-2 & 3: Men 135lbs, Women 95lbs.

Level-1: Men 95lbs, Women 65lbs.

CrossFit Kids:

Super Frogs: Boys 75lbs, Girls 55lbs

Leap Frogs: Boys 65lbs, Girls 45lbs.

Tree Frogs: 15lbs, Taylor 25lbs.

Tadpoles: 5lb DB's

Coaching Notes: This is my favorite workout. Lots of strength and lots of lung burning. Your goal is sub 20:00 minutes. This is not a power lifting workout you can do that at Sally's fitness. This is a five round assualt on the body. Push hard without sacrificing your form. During the later rounds your body is going to be toast so you really need to concentrate hard on your form and if it is going to crap then slow down.

I dont know why this stupid embed code isnt working so here is the link to the Seal Recruiting portion of the MSNBC special. Tomorrows video works. Seal Recruiting 

Yesterdays Results

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com.

The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Doctor Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.

CrossFit: Strength then Endurance

Warm-up: JA'S, 1000 Row, Burgner Warm-up.

Strength: 5, 4, 3, 2, 1 of Snatches

Endurance: 1000 m row, 500, 250

Games and Pre-BUD/S: 50 meters of Lunges, Broad Jumps and a 400 m Sprint.

Pre-BUD/S: 4.5 mile run to the top of the Lake Hills Connector, 100 pull-ups, 200 push-ups, 300 sit-ups, 10-rope climbs.

Coaching Notes: Get a good warm-up, do at least 25-pass throughs and then move onto your stick and bar drills.

Yesterdays Results

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: AMRAP in 20:00 of 15-squats, sit-ups, and KB Swings.

Warm-up: JA's, Three rounds of of the workout.

Level-3:Men 50lbs, Women 35lbs, GHD.

Level-2:Men 50lbs, Women 35lbs, Butterfly.

Level-1:Men 30lbs, Women 25lbs, Butterfly.

CrossFit Kids:

Super Frogs: Boys 35lbs, Girls 25lbs, GHD.

Leap Frogs:Boys 30lbs, Girls 20lbs, GHD.

Tree Frogs:15:00, 15lbs, GHD.

Tadpoles:12:00, 10lbs.

Endurance:1000 m sidestroke no fins, 500 m drown-proof travel, 1000 m sidestroke w/fins.

Coaching Notes:Hips below the knee line during all squats, stand straight up and erect at the top of the squat. Butterfly sit-ups ensure your shoulder blades touch the ground and you touch your toes each rep. KB swings ensure your forearms touch your thighs and the KB is vertical and straight above the head at the top of the swing.

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Yesterdays Results

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit:10 rds of 2-stair climbs and 10-pull-ups.

Warm-up: JA's, 150 single JR's, 5-rope climbs or 25 push-ups.

Level-3: Chest to bar.

Level-2: Chin over bar.

Level-1: Assisted pull-ups. Seniors do Five rounds with a single stair climb.

CrossFit Kids:

Super Frogs: Chest to bar.

Leap Frogs: Chin over bar.

Tree Frogs: Single stair climb, Chin over bar and assisted.

Tadpoles: Five rounds, Assisted.

Strength: 5 x 5 Back Squats

Coaching Notes:Games and Pre-BUD/S athletes if you did this weekends WOD's then rest today and tomorrow. We have another hard weekend coming up.

The journey to the games has begun.

 
Yesterdays Results

Games and Pre-Buds Athletes please show up at 10:45 am in order to get ready.

11:00 am

WOD #1 50,40,30,20,10 of Squats, KB swings, GHD sit-ups. Men 55, Women 35

12:30

WOD #2

20 mins to get 1 Rep Max overhead any style. 20 mins includes warm-up. 

1:00 pm

WOD #3

Five rounds of 250 row and 25-pull-ups.

Yesterdays Results

Introductory Boot Camp starts at 8am.

CrossFit: Five rounds for time of 400 meter run and 15 power cleans.

If you are not a games or pre-buds athlete this schedule is not for you. You are welcome to come by but the 10 and 11 am classes are still in effect.

Games and Pre-Buds Athletes please arrive at 8:45 in order to get ready for workout #1.

9:00 am

WOD #1 Five rounds for time of 400 meter run and 15-power cleans, Men 135, Women 95.

11:00 am

WOD #2 Three rounds of 10-Dead-lifts and 10-burpees. Men 315, Women 225.  

1:00 pm

WOD #3 Gallagher Hill Sprint, no weight.

Sign-up now for our CrossFit Introductory Boot Camp tomorrow at 8am and get started on your road to a healthier life. info@crossfitbellevue.com  

Warm-up: JA's, 25-pass throughs, 25- OH Squats, 25-wall ball, 25- box jumps.

CrossFit: Strength rest 5:00 minutes then Endurance.

Strength: Find your three rep max for Overhead Squats, and then do 5 sets.

Endurance: 3-mile timed run.

Yesterdays Results