Partner Gym

Friday 532

Published on December 4, 2009, by in WOD.

Ft. Hood Donations

CrossFit:AMRAP in 20:00, 5-Burpees, 5-HSPU, 5-Toes to Bar.

Warm-up:4-spider-man crawls, 4-rope climbs, 100-BF sit-ups.

Level-3: Single plate elevation or Dumbbells.

Level-2: Flat ground.

Level-1: Progressions, and knees to elbows.

CrossFit Kids:

Super Frogs: Flat ground.

Leap Frogs: :10 second holds

Tree Frogs: 15:00 minutes, :10 second holds.

Tadpoles: 12:00 minutes, :05 second holds.

Yesterdays Results



Thursday 531

Published on December 3, 2009, by in WOD.

Ft. Hood Donations

CrossFit: Skill, Endurance or Make-up day.

Skills: Spend 10-15 minutes on each skill.

Level-1: Rope Climbs, Handstands, Toes to Bar.

Level-2: Muscle-up progressions, Handstand push-ups, Pistol progressions.

Level-3: L-sit rope climbs, Multiple Muscle-ups, Strict pistols.

Endurance: 2000 meter row, 1000 meter row, 500 meter row, rest 3:00 mins between.

Make-up Day: Monday or Wednesday WODS.

Coaching Notes: An outstanding performance this week. I had a Workout planned today but based on the pain in my quads and the obvious pain in all of yours I decided to move it to tomorow.

The original CFBV Kids crew. Challenge any one of them to a burpee contest. You will lose!


First Annual Food Drive

For FREE Chiropractic Care

Free adjustments & New Patient Exams in exchange for your donations to help feed the hungry through our local World Impact Network. Here's how this works:
Dr. Robert Cummins, Dr. Josh Oncken and staff will trade a full day's chiropractic care for your donation of non-perishable food or a donation to the World Impact Network, just down the street from Cummins Chiropractic & Wellness.
I'm In! … Now what? 
·    Established patients, please schedule an appointment for an "extra" regular adjustment by calling the office at (425) 614-0680.

·    Family members, friends and co-workers who want to know if chiropractic could help them can call the office at (425) 614-0680 to schedule a new patient appointment exam (and x-rays if necessary) for FREE… with a donation to the food bank of course.  Feel free to forward this email to them so they can know the details of this great event.

·    Bring your food donation when you come at your scheduled appointment time.

What types of food should I bring?

Any nonperishable food or monetary donations will benefit the hungry. If you prefer to donate food, select shelf-stable food with the lowest saturated fats and lowest refined carbohydrates (sugar, corn-syrup, white flour).  The food bank buys white rice and beans in bulk, so we encourage you to donate other items. Here are some suggestions:

General food items:
Oatmeal, Whole grain pastas, Brown rice, Tomato products, Canned vegetables, Canned fruit, especially with low sugar (but not artificial sweeteners), Canned fish or meat, Shelf-stable milk, Beef stew, chili and similar meals with low sugar and saturated fats.

Infant and baby foods:
Baby formula, Canned milk, Infant cereal, Jars of baby food, Powdered or canned milk
We also accept baby diapers. 

Can't make it to the Food Drive?  
Please drop off your food donation, large or small, to the office this week.  Help us reach our goal of 2,000 lbs of food!

Thanks and see you soon!
Dr. Bob Cummins

Where & When
Cummins Chiropractic & Wellness
4122 Factoria Blvd SE
Bellevue, Washington 98006
Saturday, December 5th
Starting at 9am 
By appointment only!
(425) 614-0680


Wednesday 530

Published on December 2, 2009, by in WOD.

Ft. Hood Donations

CrossFit: Five rounds of 10-push press, 10-push-ups, 400 m run.

Warm-up: 800 run, three rounds of :15 second HS and plank holds, broomstick work, bar work.

Level-3: 50% BW, DB Push-ups.

Level-2: 40% BW, DB Push-ups.

Level-1: 30% BW, 10-male push-ups.

CrossFit Kids:

Super Frogs: Boys 55lbs, Girls 35lbs

Leap Frogs: 35lbs.

Tree Frogs: Four rounds, short poles, 200 runs.

Tadpoles:Three rounds, 3lb DB's, 5-push-ups, stairs.

Strength: Rest

Endurance: 1-mile swim, no fins.

Coaching Notes: DB Push-ups are push-ups conducted on Dumbbell handles. The idea is to get deeper than normal. Push-ups are still performed chest to ground at full elbow extension. Push-presses don't count unless full extension is reached at top. Remember head around bar not bar around the head. Explode from the legs and get the bar moving, go to complete extension at the top. Don't half-ass the reps in order to get a good time. 

PR lifts 01Dec09 from Dan C. on Vimeo.

Yesterdays results



Tuesday 529

Published on December 1, 2009, by in WOD.

Ft. Hood Donations

CrossFit:Endurance then 21-15-9 of Dead-lifts and Pull-ups, then Strength.

Warm-up: JA's, 25-OH Squats, 20-Box Jumps, 20-Wall Ball, rope climb.

Level-3: Body weight dead-lifts. 

Level-2: 75% body weight dead-lifts.

Level-1: 50% body weight dead-lifts.

CrossFit Kids:

Super Frogs: 75% BW

Leap Frogs: 50% BW

Tree Frogs:30lb KB

Tadpoles:15lb KB

Strength: 5 x 5 Shoulder Presses at 50-75% of 1 round max rep (1-RM).

Endurance: 1000 meter row

Coaching Notes: I have to say that the effort I saw yesterday was outstanding. Its been a long time since i saw every single person in the gym truly pushing themselves to the limit. I don't know about you but my quads are smoked. I know that a lot of us are coming back from injuries and the lung crud that was passed around Bellevue. It felt great to be working out hard with such an outstanding crew. Lets carry it over today and remember that when it comes to dead-lifts speed never trumps form. It is essential that you slow down a fraction of a second and set your back before lifting. Remember when your hips move your hands move. Stay tight and hold your breath on every rep.

A year to remember, Great job Brian and Jake, I'll gladly volunteer to be part of the pit crew and your spotter next year.

Dan, the sheep hunt is in the books and I have to say thank you very much.  A picture the ram is attached.  I took him on Nov 24th.

Some quick history.  I had been planning to race in the Baja 1000 this year as a 50th birthday present to myself.  I knew I was over weight, but hey, you are in a car right?  So no super big motivation to get into shape.  Then on July 3rd I got a call from the Montana Game Department and they told me my ticket was drawn in the raffle for their Bighorn Super-Tag Sheep Hunt.  They only give out two of these sheep tags a year, one they auction off, it went for $245,000.00 and the second they raffle off (the one I got).  The reason it goes so high in the auction is that there is no place else in world you can hunt bighorn sheep that are as big as they are in Montana. I buy a few tickets every year as the money goes to the game department but never in my life would I think they would draw my ticket out of the 29,000 tickets they sold.
If you have never been sheep hunting, you have to climb some really steep high altitude stuff to get to them.  So being fat is not a good thing.  So on July 3rd I was fat (265 lbs) and had a sheep tag.  So I asked my son Jake where can I get into shape in 3 months?!?!  He had been going to CrossFit and he said I should come with him.  Well thanks to you and your CrossFit gym I was able to lose 45 pounds in 3 months and go sheep hunting.  The program works (sure you have to work at it), but I was able to climb the hills without problems and my strength was awesome!  I have been on other sheep hunts and I used to do things like climb Mt. Rainier to get ready for them – but I was never in as good a shape in my core as I was this time.
Of course to top it off, 5 weeks before the hunt, I hurt my knee jogging (not at the gym :-) ) and had knee surgery 4 weeks ago.  I thought my hunt of a lifetime was toast.  Well, not only did I get back in 4 weeks, but I was able to climb those cliffs without issue.  Thanks for your help after the surgery with the rehab!
Now that I have completed the Baja 1000 race and the sheep hunt, and lived through both of them, I will be back at the gym next week.  I still have 30 more pounds to lose before I am at where I want to be!  The knee is still only about 80% so I need to keep working it also.
Thanks again man – even though you weren't there – your spirit in the gym with there with me!
PS:  Check out that scene in the background of the picture.  What an awesome place it is over there.
PS: Jake and I also had a blast in the Baja 1000 race. When I see you again I will fill you in on those details!
PSS: You being a frogger and all – you will appreciate this – the shot was 280 yards, 15 mph cross wind, 4200' elevation, 24 degrees out - so it was not an easy shot - deep breath, adjust for the wind, and squeeze  - when we got over to him – the impact point was 1 inch lower than where I thought it would be – not only was the core solid – the ice is still in the veins!
Yesterdays Results

Monday 528

Published on November 30, 2009, by in WOD.

Ft. Hood Donations

CrossFit: Every min on the min for 10:00 minutes, conduct 5 reps of the following, Front Squats, OH Squats, Back Squats. Then endurance.

Warm-up: JA's, 5:00 JR, 25 Broomstick squats of each, Five rounds of 5-wall ball and 5 push-ups.

Level-3: 50% BW

Level-2: 35% BW

Level-1: 25% BW

CrossFit Kids:

Super Frogs: 35lbs

Leap Frogs: 25lbs

Tree Frogs: 1-10lb DB

Tadpoles: 1-5lb DB

Endurance: Jump rope, 250 doubles, or 750 singles.