Partner Gym

Wednesday 623

Published on March 3, 2010, by in WOD.

CrossFit: Endurance then Strength.

Warm-up: JA's, 1-mile run, 25-wall ball.

Strength: 5 x 5 Heavy back squats.

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

Pre-BUD/S: AM – Strength (10 sets at 135) and Endurance, each sprint must be under 5.5 seconds or you owe 5-burpees during rest period. PM – 10k run, 100-pull-ups, 200-pushups, 300-situps.

So you want to be a Frogman? Do you have self motivation, self discipline, a solid work ethic, the ability to tolerate being wet , cold and tired. Zach and Mike tested 2-miles of the toasty warm waters of Lake Washington and had plenty of time to contemplait the answer to the question.


Kym Rupp has left you a comment:

Well unlike Matt and Jon, I am sore and spent, with bruises to show for my battle wounds, and yet still with a very blissful heart having survived the weekend upside down, sideways, and more than a few times finding myself laughing on my ass. I have to re-iterate the amazing community I have gotten to know here at CFBV over recent months. I feel it every day at the gym, and was still so awestruck by everyone that made the trek to Monroe, and encouraged us this weekend. A Heartfelt Thanks to… …my family: Peter, Ben and Cody for letting me be a kid at heart and do this stuff, originally so I could just keep up with you boys. …Dan for setting the bar high with daily metcon + strength + endurance programming AND multiple crazy weekend WODs of pushing cars, broad jumping at the beach, and staggering up hills with gritty sand bags. Never in a million years would this over-the-hill body been able to get on the boards at the games without that intensity level and planning. …Leilani for her regular barbell encouragement and mentoring, as well as those after-hours sessions. And for establishing our community spirit at the gym with its inviting and approachable soul. …Steve for his coaching which is always right on point…what a gift you have for being able to see technique deficiencies and identify and communicate the right steps to fix them. …Janice for her fitness leadership…you are truly an inspiration and motivation every moment of every day of the week. …Christina for pushing cars on a Valentine’s Day Sunday with me, smiling the entire time. Next year, you are pushing sleds at the games. You will rock. …Gabe for my initial September squat therapy (evidently I could use more of that). For keeping your smile on after you inherited my slow ass along with my wiry 9-year old son on our holiday Amazing Race Team. …Everyone who drove up to Monroe for the games. That was HUGE. Ladies Christina, Erin, Janice, Jen, Joyce and Leilani: 2011 is wide open and I’m there for you. Ron: I love your Diary and your gung ho spirit is infectious. Steve, the FGB wod was brutal as the 3rd event in one day and hearing your shouts of encouragement did keep me stumbling ahead! Marcus, those 200 pound deadlifts were all yours. …Matt and Jon: What an honor. Awe-inspiring in your cross-functional athletic prowess. Jon, watching from the floor during those athlete huddles with Jesse, perhaps you noticed you stood a few inches taller than the tallest of 120 gents. No matter here…how many Div 1 gridiron guys can do both hand stand pushups and muscleups, without bringing down that flimsy and sagging scaffolding or the paper-thin plywood? Matt, huge congrats to you on bringing your noggin to the games and sticking to your guns with smart pacing and planning. And truly, I’ve found you both unbelievably positive and supportive to an “over–the-hill” gal like myself every step of the way. As Jon indicated, if you are reading this and you are out there thinking that you will never compete in the games…As it turns out I hit the big 4-0 this year, was de-conditioned as they say, somehow found Dan and Leilani and CFBV,… and this weekend I saw many ladies and gents either older than I, or young and without some of the “must-have elements” like handstand pushups, heavy lifts, muscle ups, double unders, or perhaps not picture perfect in short shorts and long socks if you will…and I can only say that being part of that indescribable CrossFit spirit is a reward in and of itself. Try it, you may just be as awestruck as I still am. Oh, and a little sore as usual. Finally, let’s get ready for CFBV team tryouts for the Affiliate Cup! Just give me another day or so of rest. Also, a big shout out to anyone signing up for the first ever Masters event (if only I were 50!) 3-2-1 Go!

Yesterdays Results



Tuesday 622

Published on March 2, 2010, by in WOD.

CrossFit: Deadlifts, situps, 400 runs after each set. 10/10, 8/20, 6/30, 4/40, 2/50.

Warm-up: JA's, 800 run, 20 reps of each, med ball, bar, 50% working weight deadlifts, toes to bar.

Level-3: Men 225, Ladies 135, GHD sit-ups.

Level 2: Men 185lbs, Ladies 105lbs. Butterfly.

Level-1: Men 95lbs, Ladies 65lbs. Butterfly.

Moms2B and injured:  5rds of 10-deadlifts, 20-knee raises, 500 row. 35lbs.

CrossFit Kids:

Super Frogs: Boys 155lbs, Girls 95lbs, GHD sit-ups.

Leap Frogs:  65lbs, butterfly.

Tree Frogs:  Three rounds, 10-deadlifts, 20-situps, 200 run, 30lbs.

Tadpoles:  Three rounds, 10-deadlifts, 15-situps, stairs, 15lbs.

Pre-BUD/S: AM – Yesterdays WOD, 4-mile run. PM – WOD and 10rds of 1-rope climbs, 20-jumping lunges.

Chris P. and the oldest known Baobab tree in existance (3000-years old). Boabab Forrest, Kruger National Park, South Africa.


Jon Lyon has left you a comment:

What a weekend. Words can't describe how it feels to get the kind of support that Kim, Matt and I got this weekend. But I'll try my best to put those feelings into words. What an amazing community we have at CFBV. We've all talked about the community before but you don't know the feeling until you have a group of people that know what it feels like to push through the pain of a workout screaming at the top of their lungs for you as you close your eyes and push as hard as you can to beat the pain that you feel. That is a place that only a select group of people know. CrossFitters know that and to have such a large group of you at the events this weekend was amazing. Thank you all for the support. The three of us learned a lot about how to compete in these competitions. How to score the most amount of points. How to "game" the workouts to analyze the best way to attack them. If you are reading this and wondering if you should compete in the future but not sure if you can do it. Just remember what it was like when you first walked into CFBV. You didn't think you could do it then but there was something that pushed you through that door. Use that same motivation to push yourself to compete. You will undoubtedly surprise yourself and the end result will amaze you. Kim and Matt you both did amazing and it was a honor to get to train with both of you leading up to this. I look forward to many more painful workouts together. Huge props go to Dan and Lei for, well EVERYTHING from programming workouts to opening the gym for use to the motivation to keep working at the weaknesses. We couldn't have done this without you guys. Thank you again. Last but not least I couldn't have made it this far without my amazing wife. Jen you are my rock. I couldn't have done any of this without you. Your support has been unreal. I'm so lucky to have you by my side though thick and thin. I'm lucky that you love giants 😉 3,2,1 GO!

Yesterdays Results



Monday 621

Published on March 1, 2010, by in WOD.

CrossFit: 10rds of 10 reps for each of the following, Thrusters, Box Jumps, Pull-ups.

Warm-up: JA's, 400 m run,

Level 2 &3: Men 65lbs, Girls 45lbs, 24", C2B.

Level-1: Men 45lbs, W 25lbs, 18".

Moms2B and injured:  15lb dumbells, 18" step-ups, banded pull-ups.

CrossFit Kids:

Super Frogs: Boys 45lbs, Girls 35lbs, 24", C2B.

Leap Frogs:  25lbs, 24".

Tree Frogs:  7-rounds, metal poles, 18".

Tadpoles:  5-rounds, Broomsticks, 12"

Pre-BUD/S: Rest, 2-mile walk and stretch.

Congratulations Matt, 22nd of a 114, Jon 35th of 114, and Kim 38th of 59. I am so proud of the effort each of you gave. We spent a ton of hours planning and working, we are one year smarter, now lets get ready for the team competition.


Thanks for all your help and support Dan it is greatly appreciated! I'd also like to give a Big thank you to everyone supporting us, Spray Family, Onyon Family (even though they fell asleep on Sunday 😉 and we do have a picture of it), Levi, Jon R, Steve, Christina, Leilani and Taylor, Jen, Marcus, Gabe your screaming/yelling was heard and helped a great deal. Also, thanks you to everyone else for your support through various social median sources! If I forgot anyone my apologies. Slight correction, Jordan Holland (#4) already had a spot at Regionals, so Jon came in 34th and I came in 21st. At least that is my understanding right now. Jon, Kim, and I were not able to achieve what we wanted, but we are learned a great deal about our strengths and weaknesses. Kim probably found out more about what she is capable of than she had previously thought. It was a great weekend and I'm pretty sore today. Great job this weekend Jon and Kim, it was fun training for this with both of you. Probably wouldn't have done as well if you guys were not there to push me during the training sessions and there to encourage me during the weekend. Time to get ready for the Affiliate cup!

Matt G.


Sunday 620

Published on February 28, 2010, by in WOD.

Washington Sectional



Dear Diary, I tried the 10 x 300 meter sprint rows Friday night. I realized the rower and I still aren't friends but Dan and Leilani organized a rowing workshop that is being taught by Olympic and World Champion rowers, so I signed up right away and if they can't find a way for me to become friends with the rower then we were never meant to be friends. Erin and I went to see the crossfit games Saturday where Matt, Jon and Kim are doing great and still in the hunt to qualify for regionals. Unfortunately I missed the first WOD, I wanted to see it but i heard everyone did great. I did see the 40 HSPU and 40 Front Squats WOD, Matt destroyed it and placed at the top of the group for the second WOD in a row. He was one of the few guys able to complete the 40 HSPU's and 40 front squats so his scores reflected that. Kim went out and destroyed the 40 HSPU, she was one of very few women the entire day to even complete all 40 of the hspu's, plus in her heat, she was the first one done and easily beat the next woman to finish her 40 hspu by at least 2-3 minutes so her overall score for the WOD did reflect such a fantastic hspu time. The FGB: Wall Ball/Power Snatch/ Box Jumps/ Row Jon and Matt were going in the same heat right next to each other. I'm shocked thier scores didn't show much higher because they were consistent and smooth with their Wall Balls, their snatches were significantly faster and significantly more reps than any of their competitors, their box jumps were fine and looked as they were staying with the group then on the rower it looked like they destroyed it. Jon nearly pulled the chain from the machine and Matt actually rowed his machine across the floor. Matts stationary rower was literally about 10 feet from the spot it started in when he started rowing. I was shocked when their scores were posted they weren't at the top for the group. they did great, solid, consistent and still in striking distance with two of their stronger areas coming up Sunday. Sundays going to be a good day. Erin is very interested in watching the women groups and see how they knock out the 5 rep max deadlifts and double unders. I predict Kim is going to get a huge PR in the deadlift today, I don't want to jinx her but I predict she 5 rep max's what her december one rep deadlift max was :-) Go Kim!!! These two Sunday WOD's is where Jon and Matt can make up some ground and start separating themselves from the field. I think their preparation is really going to show on Sunday with their strength, endurance and ability to recover from Saturdays WOD's. I'm curious to see how many of the men and women can even walk into the competition after Saturdays WOD's let alone go out and perform at their peak. Kim, Jon and Matt have prepared well for this and I think Sunday will separate them from the field and put them in qualifying position. I’m looking forward to Sunday. Have fun!!!!


Ron O

CrossFit: Rest Day, get in the car and go cheer for Jon, Matt an Kim.

Pre-Buds: 4-mile jog, work on your stride and your breathing. A nice relaxing run. Go to the pool and swim a nice smooth freestyle 1-mile.

The future, just dont challenge them right now, you will most likely lose!


Does this sound familiar?

Interval training can cut exercise hours sharply


People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Those regimens – also called interval training – were originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise – and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising."

Studies on intense training have been published in sports medicine journals and have largely been based on young, healthy people. Experts say more studies are needed on how older and less fit populations handle this type of exercise before it can be recommended more widely.

Intense interval training means working very hard for a few minutes, with rest periods between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.

Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.

"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.

In Britain and the U.S., officials recommend that people get about 2 1/2 hours each week of moderate exercise. Those guidelines target a mostly sedentary population and are intended to help with weight control and heart health, not boosting fitness levels, increasing strength or endurance.

Some experts have cautioned that ordinary people shouldn't substitute their regular exercise routine for intense training.

"There isn't enough evidence to say people should do one or the other," said Gary O'Donovan, a sports and exercise expert at the University of Exeter. "Any bout of exercise has the potential to improve your blood pressure or lower your cholesterol, and it doesn't necessarily have to be intense."

Still, O'Donovan said more intense exercise would probably produce better benefits.

Helgerud says the time people spend in the gym could be slashed dramatically if they did interval training instead. He said officials have been too afraid of recommending intense training for fear it would be too much for some people.


Saturday 619

Published on February 27, 2010, by in WOD.

CrossFit Introductory Boot Camp starts at 8:00 am, get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit:10K run then drive up and go see the sectionals. Gym is closed except for boot camp.

What would you do if you survived Leukemia? Would you change your life? Would you start working out? Would you treat your body better? Mathew crumbled up the bucket list and decided to do all of the above. Much love brother you look great and your an inspiration to all who know you! 




Yesterdays Results