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formats

Thursday 603

Published on February 11, 2010, by in WOD.

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: "Karen" 150-wall ball shots for time.

Warm-up: JA's, 5:00 JR, 50-squats, 20-HSPU. Sub 10:00 for board.

Level-2 & 3:Men 20lbs, Women 16lbs. 10'

Level-1: 10lbs, 10'

CF Moms2B: 10lbs, 8'

CrossFit Kids:

Super Frogs: Boys 16', Girls 12lbs, 10'.

Leap Frogs:10lbs, 10'

Tree Frogs: 4-6lbs, 8'

Tadpoles: Soccer Balls 10'

Pre-BUD/S: 10k run. 100 pull-ups, 200 push-ups, 300 sit-ups. 5k row.

Coaching Notes: Get you knee line below the hip line on every rep. Don't sacrifice form for speed or weight. If you cant do the exercise to the full depth then lower the weight and slow down.

Some people talk about how good they are going to look on there wedding day, others do something about making it happen. Congratulations Sara and Derek, the countdown to the big day has begun.

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Yesterdays Results

Wednesday

 
formats

Wednesday 602

Published on February 10, 2010, by in WOD.

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: 800 meter run, 21-15-9 of Power Clean & Jerks, and Toes to Bar, 800 meter run.

Warm-up: JA's, 25-medball cleans, 25-pull-ups.

Level-3: Men 155lbs, Women 105lbs.

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

Level-1: 400 meter runs, Men 65lbs, Women 35lbs, Knees to Elbows.

CF Moms2B: 1000 row, use 15-25lbs dumbbells, do sitting knees to elbows. Do not use bars!

CrossFit Kids:

Super Frogs: Boys 85lbs, Girls 65lbs.

Leap Frogs: Boys 65lbs, Girls 45lbs.

Tree Frogs: 2-stairs, 15lbs, 2-stairs.

Tadpoles: 2-stairs, broomsticks, 2-stairs.

Pre-BUD/S: 500 leg levers, 500 flutter kicks, 10-rope climbs, 10 buddy stair carries, WOD, 500 m DP swim, 1000 m SS swim no fins, 1000 m swim w/fins.

Coaching Notes: Make sure you set your back before the clean, smash those feet to the floor, reset your feet at hip width and explode into the jerk. This is a speed workout so don't lolly gag between sets and exercises. If you cant do toes to bar there is a reason, its because your not trying, fail at them before you switch to knees to elbows.

The T-Shirt say's it all, great job Breena. If you want to be an athlete then train like one. Look out your front window, there are no treadmills or machines. We are designed to move on the ground, the ground is not designed to move under us. We are designed to lift our children from the ground so unless they can jump real high we should train to do it. Life is not easy, be prepared!

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Dan,

I enjoyed the run/row workout. I was exctied when I saw it and that I'd hopefully be the top time for the gym. After the workout ended it was a different story. Here are some notes from my run/row workout last night: -Saw the workout on paper and thought I should do this in 14-15 minutes, I'll get a nice burn, smile, waive to the crowd and high five people as I finish first. -Came in saw the board and Jon L had the top time of the day of 14.52……..hahahaha pansy I'm going to kill that time. -Ran the first 400 and saw I did it in 1:45(note to self running up and down the stairs adds 10-20 seconds) -Rowed first 500: I forgot I'm not a good rower so add 10-20 seconds per 500 -800 Run, decent time still slow because of the damn stairs but 3:50ish was my half mile but it should be faster for me if you're going to get cocky. -crap we're back at rowing 1000 meters, note to self again, don't get cocky when you aren't a good rower. -about to run the final 400 and notice I can't catch the top time for the gym, Someone must have cheated because on paper this morning this looked easier and faster. -Finished the final 400 run and heading into rowing, new goal of just trying to get sub 17 instead of original goal of sub 15. -Oooops forgot I suck at rowing and just be happy with 17:17.

Yesterdays Results

Tuesday

 
formats

Tuesday 601

Published on February 9, 2010, by in WOD.

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: "Nancy" Five rounds of 15-OH Squats and 400 meter runs.

Warm-up: JA's, 800 meter run, 25-pass throughs, 25-50% working weights squats.

Level-3: Men 95lbs, Women 65lbs

Level-2: Men 65lbs, Women 45lbs

Level-1: 35lbs.

CrossFit Kids:

Super Frogs: Boys 85lbs, Girls 55lbs.

Leap Frogs: Boys 65lbs, Girls 45lbs.

Tree Frogs: 15lbs

Tadpoles: Broomsticks.

Pre-BUD/S: Warm-up, 100 pull-ups, 200 push-ups, 300 sit-ups. WOD, 2000 meter swim w/fins.

Coaching Notes: Shoulders engaged and shrugged, don't sacrifice depth for weight, form is more critical than time. Make every squat count and spend extra time warming up if needed in order to gain flexibility.

Some mom's enjoy a good workout, some mom's crush the competition during workout's!

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Yesterdays results

Monday

  

 
formats

Monday 600

Published on February 8, 2010, by in WOD.

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

CrossFit: 400 run, 500 row, 800 run, 1000 row, 400 run, 500 row.

The Beast, The Best, The Ballerina!

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formats

Sunday 599

Published on February 7, 2010, by in WOD.

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

Games and Pre-BUD/S:

1100 WOD #1, :90 seconds to complete as many reps as possible in each of the four following exercises. At the completion of each you will get :30 seconds of rest to transition and prepare for the next exercise. Clean & Jerks M115 /  W75, Ring Dips, Front Squats M115 / W75, Burpees.

Pre-BUD/S: 50 reps of each, no rest, 65lbs for C&J and FS.

1300 WOD #2, 50 / 5, 40 / 10, 30 / 15 of Wall Ball and Handstand Push-ups, start and finish with 1000 row.

Pre-BUD/S: complete 400 meter sandbag run immedieatly after completion of WOD. Do not put the bag down for any reason other than completion.


yesterdays results

Saturday