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formats

Friday 690

Published on May 7, 2010, by in WOD.

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

CrossFit: 50-Handstand push-ups.

Warm-up: JA's, 50-hollow rocks.

Level-3: On parrallets with bands.

Level-2: On bands

Level-1: Stink-bugs.

CrossFit Kids:

Strength:  3 x 3 of back squats, WU 30% x 5, 50% x 5. 1-70%, 2-80%, 3+-90%. 

Endurance: 5k run.

Pre-BUD/S: 800 meter warm-up then 6 x 400 meter sprints, 800-meter cool down. 

Coaching Notes: Do all handstand push-ups as strict and vertical as possible. Dont sacrifice form for speed.

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Yesterdays results

Thursday

 
formats

Thursday 689

Published on May 6, 2010, by in WOD.

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

CrossFit: Strength, Endurance and Skills day.

Warm-up: JA's, 5:00 JR, 1000 row.

Strength:  50-weighted or dead-hang pull-ups. 

Strength:  3 x 3 of bench, WU 30% x 5, 50% x 5. 1-70%, 2-80%, 3+-90%.

Endurance: 10 x 250 meter row sprints. 1:00 rest between.

Skills: 1) Parrallet L-Sits and tucks, 2) Skin the cats, 3) Front and back levers.

Pre-BUD/S: 500 DP Swim, 500 SS swim no fins, 1000 SS swim with fins.

Coaching Notes: All pull-ups are dead-hang pull-ups. Do not conduct skills without proper spots from Certified Gymnastics Coaches. Gabe, Leilani, Christina, Jon L., Jon R. Mathew, Janice, Levi, Me.

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Yesterdays results

Wednesday 

 
formats

Wednesday 688

Published on May 5, 2010, by in WOD.

Happy Cinco de Mayo

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

CrossFit: 10 x Cinco de Man-Makers or muscle-ups. Margarita's at 7:00pm. El Tapatio restaurant after.

You must complete 50 reps of man-makers, muscle-ups or a combination of both.

Warm-up: JA's, 20-burpee box jumps.

Level-3:Men 50lbs, Women 35lbs

Level-2:Men 35lbs, Women 25lbs.

Level-1: Men 25lbs, Women 15lbs.

CrossFit Kids:

Tree Frogs: 50-kid makers.

Tadpoles: 30-kid makers.

Endurance: Margarita drinking till 0300, wake up for work at 0600.

Pre-BUD/S: AM – 4.5 mile ruck march. PM – 10rds of 10-(35lb)man-makers and a 100 yd 65lb-sandbag carry.

Coaching Notes: I herby declare this man-maker de mayo day. Please suffer responsibly. Push-up, right arm row, left arm row, clean to front squat, thruster = 1.

 

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Yesterdays Results

Tuesday 

 
formats

Tuesday 687

Published on May 4, 2010, by in WOD.

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

CrossFit: Three rounds of 800 m run, 20-OH Stick Lunges, 20-24" tire jumps.

Warm-up: JA's, 800 run, Inch worm stretch, 20-knee to chest jumps, 20-OH Squats.

Level-1: Four rounds of 400 run, 15 of each. 18" box.

CrossFit Kids: Three rounds, 15 each.

Tree Frogs: 200 runs

Tadpoles: Stairs.

Strength:  3 x 3 of Dead-lifts, WU 30% x 5, 50% x 5. 1-70%, 2-80%, 3+-90%.

Endurance: 20-50 m freestyle sprints, 25-leg levers each side.

Pre-BUD/S: AM – WOD and Strength, PM – Endurance.

Coaching Notes: If you do your lunges outside get your knee 1" from the ground but dont touch it. Conduct your box jumps on the tires.

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Yesterday's Results

Monday

 
formats

Monday 686

Published on May 3, 2010, by in WOD.

Dan,

In August 2009 my Dad was diagnosed with a rare form of bone cancer – de-differentiated chondrosarcoma.  The diagnosis was made after he broke his femur during light stretching.  In order to halt any spread of the cancer my dad lost his leg.  The prognosis after-wards looked good as no cancer was seen in the rest of his body.

In early April 2010 my Dad admitted himself to the hospital with pain over his entire body and general weakness.  We thought it was due to overexertion at rehab but the diagnosis soon came back that the cancer had returned and was rampant throughout his ribs and spine.   A little under 4 weeks later on April 27th my Dad died in hospice care.
 
Calling my father tough would be an understatement.  Physically he was strong, but mentally he was a beast.  To this day I can count on my hands the number of people who have butted heads with my Dad and won.  There was nothing my Dad ever wanted that he did not achieve.  He raised me and my brother as a single parent in NYC and provided more for us than I could ever have asked for.  He was a dedicated father, brother, son and uncle.  Family and friends were everything to my father and he proved that every day of his life.
 
I will love you always dad.  You are my hero. 
 
RIP Paul Ruskin, 11/11/1952 – 4/27/2010.
 

Paul

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

CrossFit: "In loving memory of Paul Ruskin". For nine months Paul fought and struggled, so today we will fight,  struggle and remember each month he fought his battle. Paul, your son loves you and we love him, rest now your pain is gone and your journey to Gan-Eden can begin. You did a great job raising proud and honorable men. 

9-rounds of 3-double cheek touching push-ups, 5-parallete shoot-throughs or 5-ring dips, 7-pistol's each leg,

Warm-up: JA's, 25-push-ups, 25-squats, 25-jumping lunges.

Level-3:Shoot throughs.

Level-2: Ring dips.

Level-1:5-strict tricep push-ups, 10-box dips, 18" box pistols.

CrossFit Kids: 1-double cheek touching push-ups, 3-shoot throughs, 5-pistols.

Tree Frogs: 5-rounds

Tadpoles: 3-rounds.

Strength:  3 x 3 of Shoulder Press, WU 30% x 5, 50% x 5. 1-70%, 2-80%, 3+-90%.

Endurance:10k run

Pre-BUD/S:AM – WOD and strength, PM – Endurance and 20rds of 10-push-ups.

Coaching Notes: Cheek touching push-ups are performed as follows, down to right cheek, up, down to left cheek = one. Shoot throughs are performed on parralletes and are a push-up, a shoot through without feet touching, a deep reverse dip, a shoot through back to push-up position = one.  

Life Lessons

 

You may have thought I didn't see,
Or that I hadn't heard,
Life lessons that you taught to me,
But I got every word.

 

Perhaps you thought I missed it all,
And that we'd grow apart,
But Dad, I picked up everything,
It's written on my heart.

 

Without you, Dad, I wouldn't be
The man I am today;
You built a strong foundation
No one can take away.

 

I've grown up with your values,
And I'm very glad I did;
So here's to you, dear father,
From your forever grateful kid.

 

By Joanna Fuchs