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formats

Monday 593

Published on February 1, 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  

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: 30/60/150, 20/40/100, 10/20/50 of Thrusters, Push-ups, and Jump Rope.

Warm-up: JA's, 5:00 JR, 50-wall-ball, 50-push-ups.

Level-3:Men 95lbs, Women 65lbs, 50, 40, 30 of double unders.

Level-2:Men 80lbs, Women 50lbs, singles or 50, 40, 30 of doubles.

Level-1:Men 45lbs, Women 35lbs, singles.

CrossFit Kids:

Super Frogs: Boys 65lbs, Girls 45lbs, doubles.

Leap Frogs:Boys 45lbs, Girls 35lbs, doubles or singles.

Tree Frogs:Three rounds of 10, 15, 30, 15lbs, singles.

Tadpoles: Three rounds of 10, 10, 25, Broomsticks, singles.

Strength:3 x 5 sets of Deadlifts at 80% of 1RM.

Endurance: 1000 m swim W/O and 1000 m swim with fins.

Coaching Notes: Thrusters are performed with the knees moving below the hip line and then exploding into a full and extended press. Let the weight drive you back into the next repetition. Start the movement from a squat clean and save 3 seconds per round. Push-ups are to be done as strict as possible with chest touching the ground and elbows locking out at the top of every rep. Head bob push-ups are shameful and pathetic. Ladies do true push-ups until you fail then proceed to girl push-ups. There is no time option to the strength component so slow down and conduct strict reps for each lift. It doesn't matter how much you lift it matters how technical you lift it, so don't hitch, and don't bend your back. Delay the knee bend and keep your back straight and tight during the decent.

What did your kids do this weekend?

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Yesterdays Results

Sunday

 

 
formats

Sunday 592

Published on January 31, 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  

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.

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Yesterdays Results

Saturday

 

 
formats

Saturday 591

Published on January 30, 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  

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.

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Yesterdays Results

Friday
 

 
formats

Friday 590

Published on January 29, 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  

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

Thursday

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

 

 
formats

Thursday 589

Published on January 28, 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  

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

Wednesday