Partner Gym

Wednesday 695

Published on May 12, 2010, by in WOD.

The gym will be closed this weekend. Bring the family out to cheer Matt and Team CFBV on at the CF Regionals.

CrossFit: Five rounds of 400 meter run, 50-double unders and 20-toes to bar.

Warm-up: JA's, 5:00 JR, 400 meter run, 25-hollow rocks. 

Level-4: 5-skin the cats, doubles. 

Level-3:Toes to bar, and doubles.

Level-2: Toes to bar and 150-singles.

Level-1: Knees to elbows and 150-singles.

CrossFit Kids:

Tree Frogs: Five rounds, stairs, 50-singles, 15 toes to bar.

Tadpoles: Three rounds, stairs, 30-singles, 10 toes to bar.

Endurance: 10K 45lb ruck march. 

Pre-BUD/S: AM-10k ruck march. PM-WOD, Strength.

Coaching Notes: Skin the cats are for approved athletes only. Do not attempt unless you have received certified instruction. 

Welcome to the club Liz!


Yesterdays Results



Tuesday 694

Published on May 11, 2010, by in WOD.

The gym will be closed this weekend. Bring the family out to cheer Matt and Team CFBV on at the CF Regionals.

CrossFit: AMRAP in 20:00 of 500m row, 20 med ball cleans or a team of four WOD to be announced at gym.

Warm-up: 1000 row, dip-shrug-drop stick drills, dip-shrug-drop ball drills, 20-med ball cleans.

Level-2&3: Men 20lbs, Women 16lbs.

Level-1: Men 15lbs, Women 10lbs.

CrossFit Kids:

Tree Frogs: AMRAP in 12:00 of 10-broomstick cleans and 250 row.

Tadpoles: AMRAP in 8:00 of 5-broomstick cleans and 100 row.

Strength:  Shoulder Press, 1-75% x 5, 2-85% x 3, 3-95% x 1+

Pre-BUD/S: AM – 1000  meter SS swim, 20-100 meter free style sprints. PM – WOD, strength, 10rds of rope climb, 5-Hand Stand Push-Ups, 15-jumping squats.

Coaching Notes: Deadlift, DL-Shrug, DL-Shrug-High pull, Front Squat, Cleans.

Chuck get's his first muscle-up.

Chucks First Muscle-up from Dan C. on Vimeo.

New York Post 

SEALs 3, Pentagon 0

May 8, 2010

Not guilty. Not guilty. Not guilty.

The third and final Navy SEAL to be court-martialed in the alleged roughing-up of a brutal terrorist in Iraq was acquitted on all counts Thursday — leaving Pentagon brass a pathetic 0-3 in the proceedings.

Surely, justice was done for Petty Officer 2nd Class Matthew McCabe, just as it was for his comrades, Petty Officer 1st Class Julio Huertas and Petty Officer 2nd Class Jonathan Keefe, who were cleared last month.

But none of these heroes should've been charged in the first place.

Defense lawyers were able to shoot plenty of holes in the government's evidence — leaving it, more or less, with the testimony of terror mastermind Ahmed Hashim Abed alone.

Now, one expects, the SEALs will be able to return to the battlefield with their honor intact. And the brass will be able to reflect on what a pointless waste the entire episode has been.

Abed, after all, was the thug responsible for killing and mutilating four US contractors in Fallujah in 2004. He was captured by SEALs last September and soon after came down with a cut lip. Aw.

Actually, the government should be ashamed of having charged the SEALs. The only result was that Americans lost the services of three decorated warriors for the better part of a year — and Abed got the sick satisfaction of seeing his captors in the dock.

Not to mention, fighting men and women throughout the armed forces were given cause to question whether the chain of command had their backs.

Now, at least, justice has prevailed.

Congratulations to McCabe, Keefe and Huertas — and good hunting.

NEW YORK POST is a registered trademark of NYP Holdings, Inc.

Yesterdays results



Monday 693

Published on May 10, 2010, by in WOD.

The gym will be closed this weekend. Come cheer Matt and the Team CFBV on at the CF Regionals.

CrossFit: 5K run.

Warm-up: JA's, 5:00 JR, 20-knee to chest jumps, lunges, box jumps.

Moms2B & Injured: 5K row.

CrossFit Kids:

Tree Frogs: 1-mile run w/ coach.

Tadpoles: 800 m run with coach.

Strength:  Dead-lifts. 1-75% x 5, 2-85% x 3, 3-95% x 1+

Pre-BUD/S: AM – Run then row and strength. PM – row then 5k 45lb ruck run.

Coaching Notes: Dont forget your headphones.

Big smiles before the battle between Man vs Cow. 


The mountains of Montana and the enemy.

How do you piss off a 1500lb cow, shove a 3" needle in its neck? Seconds after this photo was taken  the cow smashed its head into the bars where my fingers are and showed me the meaning of the word pain.


Strong woman are sexy, check out those legs. Lei dead-manned over 300-calves.  


BV and the gang getting a good laugh at the complete ass kicking I was receiving.


BV, shows us how to "Make Um Say Uhh".


How do you make a former toadman look bad, you send two 16-year old kids over to help him get a very pissed off baby bull to the ground as the cowboys and a marine look on.



Sunday 692

Published on May 9, 2010, by in WOD.

Rest Day


Yesterdays results



Saturday 691

Published on May 8, 2010, by in WOD.

Now offering AM CrossFit Pre-School classes info@crossfitbellevue.com.

CrossFit: Five rounds of 500 row, 30 kb swings, 30-pull-ups.

Games and Pre-BUD/S.

Each team member must cycle through each station, only one person can exercise at once. The team can’t progress until they have finished the station.
Each team only has two bars.
9 Deadlifts 275#/185#
15 Pull Ups
21 Thrusters 95#/65#


Two athletes may work at the same time. Every athlete must do 50 front squats. The run is with the entire team. Every athlete must do 40 kettlebell swings. Before the athlete is allowed to begin the squats his/her partner must have his/her weight in a full overhead lock out position. The weight must remain in the overhead lock out position, while the partner performs his/her squats. Once the overhead lock out position is compromised the squats performed no longer count. Once the weight is again in the overhead lock out position the athlete may continue the squats.

50 Front Squats 95#/65#
400m Team Run
40 Kettlebell Swings (70#/50#)


Yesterdays results