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formats

Sunday 564

Published on January 3, 2010, by in WOD.

Rest day

Saturday

 
formats

Saturday 563

Published on January 2, 2010, by in WOD.

SealFit: 1-mile run, Five rounds of 20-wall ball, 20-KB, 20-thrusters, 20-burpees, Run 1-mile

Level 2 & 3: Men 20, 55, 65, Women 16, 35, 45.

Level-1: Men 16, 35, 45, Women 10, 30, 35.

Coaching Notes: This is a test of workload capacity over a broad time domain. Stay the course, do one round at time and just keep moving. Dont count crap reps, make each one count and continue your journey down the road to mental toughness. We work hard every day so it becomes normal. Anytime, anyplace anywhere no matter the circumstances or conditions.

 
formats

Friday 562 “Happy New Year, clean slate starting today make it count!

Published on January 1, 2010, by in WOD.
CrossFit: 10 rounds of 10-push-ups, 20-sit-ups, 30-squats.
 
Enjoy life how it is and as it comes. There are always those who are worse
off than we are. There are many things in your life that will catch your
eye, but only a few that will catch your heart…pursue those. Observe
around you and  be thankful for all you have in this transitory life. We are 
fortunate, we have  much more than we need to be content. Lets complain
less and give more! 
 

Happy New Year from St. Barts!

 
IMG00017-20091230-1110 
Yesterdays Results
Thursday 
 
 
formats

Thursday 561

Published on December 31, 2009, by in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. Today is the last day to take part of our sign-up special. info@crossfitbellevue.com  

CrossFit: Strength and Endurance Day.

Warm-Up: JA’s, 800 meter run, 30-box jumps before thrusters, 400 run before sprints.

Strength: 5 x 10 of heavy thrusters.

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

Coaching Notes: Find a weight that is difficult to complete the 9th and 10th rep. Thrusters should be done in one set, if you have to put the bar down remove 10lbs. The sprints should be perfomed at 100% speed.

Happy New years Eve, have fun, be safe, and please dont drink and drive.

Yesterdays Results

Wednesday

 
formats

Wednesday 560

Published on December 30, 2009, by in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. Our sigh-up special is in effect until December 31st. info@crossfitbellevue.com  

CrossFit: Five rounds of 10-Push Press, 15-Knees to Elbows, 500 row.

Warm-up:Five rounds of 10 reps of push-ups, sit-ups, squats.

Level-3: 70% BW

Level-2: 60% BW

Level-1:Men 65lbs, Women 45lbs.

CrossFit Kids:

Super Frogs:Boys 85lbs, Girls 55lbs.

Leap Frogs:Boys 45lbs, Girls 25lbs.

Tree Frogs: Four rounds, 250 row,15lbs

Tadpoles: Three rounds, 100 row, broomsticks.

Strength: 5 x 5 Back Squats.

Endurance: 1000 meter Drown proof swim, 1000 meter sidestroke swim.

Coaching Notes: Elbows slightly forward, feet at hip width, slight bend of the knees and explode to full extension of the elbows with bar straight overhead. Touch Elbows to the Knees each rep.

J and J showed up, put out, and beat the gang of CFMSP by three rounds in an AMRAP.

Jjphoto

Yesterdays Results

Tuesday