Partner Gym

Sunday 506

Published on November 8, 2009, by in WOD.

SealFit: 1000 meter sidestroke swim without fins, rest 10:00 minutes then 4-mile ruck run with 45lbs, rest 10:00 minutes 500 meter sidestroke swim without fins, rest 10:00 minutes then 2-mile ruck run with 45lbs.

Yesterdays Results



Saturday 505

Published on November 7, 2009, by in WOD.

Sign up for our next Introductory Boot Camp on Saturday, October 31st, from 8-10 am. Get started on your road to elite fitness. info@crossfitbellevue.com

CrossFit: Running Half Angie, 50-pull-ups, run, 50-push-ups, run, 50-situps, run, 50-squats, run. 

Warm-Up: JA's, JR 5:00, Spider man crawls, plank poses.

Level-1: 800 meter runs.

Elements: 400 meter runs.

CrossFit Kids:

Super Frogs: 800 meter runs.

Leap Frogs: 400 meter runs.

Tree Frogs: 25 reps of each, 400 meter runs.

Tadpoles: Two rounds 15 reps each, 200 meter runs.

Coaching Notes:This workout is just to get the body nice and ready for the assault of our second annual Veterans week. Yes, we will celebrate those brave warriors for one week. We will show our love and appreciation by offering our blood, sweat and tears to all those fallen hero's. Eat, drink and hydrate because this week is for those who gave us everything they had to offer so cowboy and cowgirl up and get ready the pain.

Yesterdays results



Friday 504

Published on November 6, 2009, by in WOD.

Sign up for our next Introductory Boot Camp on Saturday, October 31st, from 8-10 am. Get started on your road to elite fitness. info@crossfitbellevue.com

CrossFit: Five rounds of 20-Double Unders, 20-BW Dead-lifts, 2-climbs.

Warm-Up: JA's, JR 5:00, 20-med ball deadlifts, 20-bar deadlifts, 10-BW deadlifts.

Level-2: Doubles, 2 sets of flying pull-ups, Men 225, Women 135.

Level-1: Body weight, regular climbs, 60 singles.

Elements: Three rounds, Men 135lbs, Women 65lbs, 10-pull-ups, 60-singles.

CrossFit Kids:

Super Frogs: Boys 185, Girls 105, No feet, Doubles.

Leap Frogs: Boys 135, Girls 85, Regular climbs, Doubles or 60 singles.

Tree Frogs: Four rounds, Boys 65lbs, Girls 35lbs, Regular climbs, 60 singles.

Tadpoles: Three rounds, 10-15lb KB's, 1-climb, 30 singles.

Coaching Notes: Conduct a long weighted warm up before starting your dead-lifts for time. The focus here is the dead-lifts, don't sacrifice form for speed. Two of us have gotten injured going to fast on the deads. An extra second of set-up is worth way more than a visit to Dr. Laker for spinal injections. Big chest, flat back, vertical shins, smoth controlled pull dont jerk the bar, on the way down delay the knee bend and keep the back straight.

The bash brothers!

Yesterdays results



Thursday 503

Published on November 5, 2009, by in WOD.

CrossFit:ElizaFran, 21-15-9 of Power Cleans and Ring dips, 9-15-21 of Thrusters and Pull-ups. CO 25:00

Warm-Up: JA's, JR 5:00, 25 squats, 25 wall-ball, 10-pull-ups, 10-ring dips. Stick drills

Level-2: Men 135 and 95lbs, Women 95lbs and 65lbs.

Level-1:Men 95lbs and 65lbs, Women 65 and 35lbs.

Elements:Men 65lbs, Women 35lbs. Assisted ring dips.

CrossFit Kids:

Super Frogs:Boys 105 and 85lbs, Girls 75 and 55lbs.

Leap Frogs:Boys 65lbs, Girls 45lbs. Assisted ring dips.

Tree Frogs:15-35lbs. Ring holds.

Tadpoles:3lbs. Push-ups.

Coaching Notes: This is not a power lifting competition, this is not a 35:00 minute workout, this WOD is about moving a large loads, long distances quickly, this WOD is going to push you to your limits so pick the bar up and get the job done. We tested this WOD with two Seal candidates last week both are less than 170lbs and both did this workout in under 17:00 minutes. I changed the Elizabeth portion to power cleans since you are going to be doing thrusters for the Fran portion. Your only break will come when you drop weight from 135 to 95. Either use little weights on the bar or have the 25lbs plates standing by. Changing the bar is part of the WOD so don't rely on the coaches. Just because we are doing a hard WOD doesn't allow you to use poor form, ROM will still be graded no matter how tired you are. If the weight is to heavy then lower it.  "When others are miserable we thrive."

Jacqueline C. US Tennis Association getting stronger and moving up the ranking's every day.

Yesterdays results



Wednesday 502

Published on November 4, 2009, by in WOD.

Soft drinks and what they are doing to your body

CrossFit: Strength, Endurance then Make-ups.

Warm-Up:JA's, 20-pass throughs, 20-OH Squats, 20-box jumps.

Strength: 5 x 5 Squat Snatches, 2-3 minutes between sets.

Endurance: 4-suicide sprints, 1:00 minute rest between sets

Coaching Notes:Don't sacrifice depth for weight, get low and stay in control. Hold your breath during the entire lift and make sure those shoulders are engaged.

Congratulations Jessica Spray, Jess qualified for the state tournament this weekend by finishing 3.1 mile race in 11th place overall with a run in 18:19. Jessica was the top freshman finisher in the KingCo district tournanment and has dropped over a minute off her time since last weekend's race. Go get em Jess the gang is behind you all the way.


Bellevue Reporter Monday 11/2/2009

The Newport girls team moved on to the district race by finishing fifth. Jessica Spray was the Knights sole top-10 finisher, takings seventh in 19:30.

KingCo 4A Conference Championships

at Lake Sammamish State Park (3.1 miles)


Team scores (top 7 to districts) — Eastlake 35, Redmond 69, Roosevelt 130, Woodinville 141, Newport 155, Ballard 181, Skyline 184, Garfield 194, Inglemoor 216, Issaquah 237, Bothell 264, Lake Washington 288.

Individuals — 1, Anna Dailey, Garfield, 18:06; 2, Devin McMahon, Redmond, 18:29; 3, Katelyn Steen, Eastlake, 18:58; 4, Lucy Cheadle, Roosevelt, 19:08; 5, Morgan O'Connor, Eastlake, 19:09; 6, Erin Blodnick, Eastlake, 19:21; 7, Jessica Spray, Newport, 19:30; 8, Ashley Nichols, Inglemoor, 19:31; 9, Chelsea Orr, Eastlake, 19:42; 10, Maddie Graham, Woodinville, 19:46.

Yesterdays Karen Results