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formats

Wednesday 482

Published on October 14, 2009, by in WOD.

Happy Birthday my love!

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

Warm-up: 5:00 of JR, Deadlift, clean and thruster progressions, sticks, bar, weights.

CrossFit: AMRAP in 20:00 of 10-Burpees, 15-Thrusters, 20-Double Unders, then Strength or Endurance.

Level-1: 95 / 65, sub for doubles is 60 singles.

Ladies crew: 45lbs, doubles or 60 singles. YES YOU CAN!

Elements: 35-65lbs

CrossFit Kids:

Super Frogs: 85 / 55, Doubles.

Leap Frogs: 55 / 45, Doubles.

Tree Frogs: 15:00, 15lbs, 30 singles.

Tadpoles: 10:00, 3lbs, 20 singles.

Strength: 10 rope climbs.

Endurance: 3 x 500 row sprints, 1:00 rest between.

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What a year it has been. Today is Leilani's birthday, I thought long an hard about all the things I would do for her and all the things I had promised. I made a promise to myself that on her 40th birthday I would throw a huge party for her. On our tenth wedding anniversary I promised myself I would buy her a huge diamond to show my love and devotion. Sadly I did neither, each time I tried to allocate resources and time the work, the gym, the kids took priority. So another birthday is here and I ask myself what am I going to buy, what am I going to do?

I think this question bothers all men on there wives or significant others birthday. My wife doesn't seem to have a problem picking the right thing for me in fact she doesn't seem to have  problem doing most things. When I watch Leilani work and work out I am so proud that she is my wife and best friend. We have shared so much together, kids, deployments, wealth, poverty, fun times and not so fun times.

As I look back on the last decade I ask myself where would I have been without her. Its an easy answer, I would still be in the teams, I would have 10-deployments by now and probably be an angry alcoholic. Honey you have changed me so much, sometimes I miss being in the goo and mixing it up with the boys but each time I think about going back I stop and think of what I'll lose.

I am so fortunate to have a wonderful marriage. We have our hard times and our sad times mostly because of me, well generally always because of me, but we don't let it hold us back. We make due with what we have and we continue to work on our goal of saving enough for the kids to go to school and to retire. So this leads me back to what am I going to get Leilani for her birthday…well I still don't know and until I bumble into the mall I will be dumbstruck.

But I will make her this promise, I promise to appreciate you more and help out around the house. I promise to pick up my socks every now and then and not hog all the covers. I promise not to be so grumpy and such an ass when I am tired or hungry.

I also promise you this, Leilani I will love you for the rest of my life, I will be your friend forever. I will do my best to keep the demon asleep and do my best to be a good father. I promise to provide for you as long as you will have me.  Enjoy your day my love, you are forever in my mind, body and soul…DC

yesterdays results

Tuesday

 
formats

Tuesday 481

Published on October 13, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

Warm-up: 800 meter jog, HS Holds and deep ring dips.

CrossFit:  21-15-9 of HS Push-ups, Ring Dips, 400 before each set. Then strength

Level-2: Double Plate elevation, no AB Mat.

Level-1: AB Mat ok.

Elements: Wall and banded progressions not stink bugs.

CrossFit Kids:

Super Frogs: Single Plate elevation, no Ab Mat, no bands.

Leap Frogs: AB Mat ok or progressions, no stink bugs.

Tree Frogs: HS Holds and progressions.

Tadpoles: 12-9-6, 5 second HS Holds.

Strength:5 x 5 Deadlifts.

How many CrossFit gyms did you go to before you choose us? Sharon went to two others boxes before she signed up with us. What mad you choose CrossFit Bellevue?

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Yesterdays results

Monday

Men 1) Daniel 21:41, 2) Jon L, 22:47, 3) Levi 24:30,

Bill 28:08, Eric N 28:18, Gabe 29:00, Marcus 33:17, Matt 33:38, Dave A. 34:03, Charles 35:53, Tom 38:12, Kimo 38:27, Ron C. 38:32, Mike L. 38:58, Ron 40:27,  

Women 1)Janice 17:19, 2)Jaime 30:03, 3)Alexis 35:10, Christina 35:38,

 
formats

Monday 480

Published on October 12, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

Warm-up: Some pull-ups, push-ups, sit-ups, squats.

CrossFit:"Barbara" Five rounds of 20-pull-ups, 30-push-ups, 40-sit-ups, 50-squats. CO 40:00

Level-1: Unassisted for the board.

Elements: New members three to four rounds. Less than three months!!!!!!!!!

CrossFit Kids:

Super Frogs: Five rounds

Leap Frogs: Five rounds

Tree Frogs: Three rounds, 10-15-20-25.

Tadpoles: One round, 10-15-20-25

Strength: rest

Endurance: 1-mile sprint

What kind of example is your children's school teachers setting? Teachers spend eight plus hours a day with our children. If our children learn by example then shouldn't there teachers be both highly intelligent and physically fit? Here is one teacher who intends to show the kids in her class that being strong is just as important as being smart. According the American Journal of Pediatric Science kids that are physically fit continue to show higher test scores than those who are not. Kelly keep up the hard work your doing great! 

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formats

Sunday 479

Published on October 11, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

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Yesterdays results

Saturday

 
formats

Saturday 478

Published on October 10, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

Warm-up: 1-mile run or 2K row.

CrossFit: Teams of four will battle each other in a series of relay sprints.

The race will be 8-400 meter sprints and 8-800 meter sprints. Only one team member can be running at time. Each team member must two sprints of each distance. No substitute runners. All relays start and finish at the top of the stairs.

If the weather prevents running then the race is 500 and 1000 rows. Same rules apply except rowers must do 10 burpees before tagging the next racer. One rower only per team.

How do you spend quality time with your kids?

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 Yesterdays results

Friday