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formats

Friday 414

Published on August 7, 2009, by in WOD.

Tonight come watch fellow CrossFit Bellevue fire-breather Dave Knirk play with the Adam Hunter band at the Triple Door. The show is free and it starts at 9:30pm. For more information go to www.thetripledoor.net or ww.adamhuntermusic.net/band.php

This weekend at Eantai Park, Bellevue the Lymphoma and Leukemia Society will be hosting an outdoor Yoga-in-the-park fundraiser at 12 noon to 1PM. $20.00 dollar donation is acceptable. dlgrayson@gmail.com

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday 15th from 8:00 to 10:00 am. info@crossfitbellevue.com

CrossFit:Tabata Abs, 8 rounds each, :20 seconds on, :10 seconds off.

Situps, Leg Levers, Atomic Sit-ups, Toes to Bar.

CrossFit Kids: Game: Jump rope relay race

    Super Frogs: 8 rounds each

    Leap Frogs: 8 rounds each

    Tree Frogs: 4 rounds each

    Tadpoles: 2 rounds each.

Strength: Push Press, 5-4-3-2-1, add weight each set.

Endurance: 3-mile run, 1-mile swim, or 3k row.

Ten years ago I married a women who has been everything to me. She has seen me at my best and my worst and true to the vows she wrote she has stood by me in good times and in bad. I have traveled the world and seen many things. I have seen joy and happiness, fear and sadness but each time I came home I was at peace and I felt safe. Thank you Leilani for standing by me all this time, I know it is not easy and I know how strong you have been and all that you have had to deal with. I love and respect you more today than ever. When I thank god, I thank him for all the joy and happiness you have provided me. May our journey together be long and happy and may all the dreams we talk about come true. Happy anniversary and sweet dreams my love. 

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Yesterdays Results

Thursday

Men 1) 17:35, 2) Matt 19:13 3) Shad 19:20

Women 1) Christina 24:37, 2) 28:30 3) Leilani L-1 27:26

 
formats

Thursday 413

Published on August 6, 2009, by in WOD.

Lymphoma and Leukemia Society. This weekend at Eantai Park, Bellevue there will be a outdoor Yoga-in-the-park fundraiser at 12 noon to 1PM. $20.00 dollar dontation is acceptable.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday 15th from 8:00 to 10:00 am. info@crossfitbellevue.com  

CrossFit: "Yammish" Three rounds of 30-wallball, 20-K2E, 10 cleans, 400 M run.

    Level-2: Men 20 & 135, Women 16 & 95, GHD.

    Level-1: Men 20 & 135, Women 16& 95, Knees to Elbows.

    Elements: Men 16 & 65lbs, Women 10 & 35lbs, Knees to Elbows.

CrossFit Kids:

    Super Frogs: Boys 16& 100lbs, Girls 10& 75lbs, GHD.

    Leap Frogs: Boys 10 & 70lbs, Girls 10 & 55lbs, Knees to Elbows.

    Tree Frogs: 6 and 10lb dumb-bells, Knees to Elbows.

    Tadpoles: Soccer Balls and 3lbs dumb-bells. 200 M runs.

Ladies and Gentleman give a warm welcome to Cari C. Welcome to the club Cari!

DSC03340 Yesterdays results

Wednesday   

 
formats

Wednesday 412

Published on August 5, 2009, by in WOD.

This weekend at Eantai Park, Bellevue the Lymphoma and Leukemia Society will be hosting an outdoor Yoga-in-the-park fundraiser at 12 noon to 1PM. $20.00 dollar dontation is acceptable. dlgrayson@gmail.com

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday 15th from 8:00 to 10:00 am. info@crossfitbellevue.com  

CrossFit: Skills or make-up day. Kipping Pull-ups, Ring dips, L-sits, Handstand push-ups.

CrossFit Kids: Skills day, Stick drill, Kipping pull-ups, Ring dips, Skin the cats.

Our lives are so busy now that we find it harder and harder to have family time. In a few short years our children grow up, move out and start families of there own. The next thing we know they visit less and the only time we see them is when they need money. But if we look back on all the times we could and should have spent more time with them we find it. How do you spend time with your children?

CFBV would like to extend a warm welcome to the Brian and Jake V.

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Dan:

I stopped in the Gym briefly today to get a CFBV sticker so I can rep what you're doing out here everywhere I go. I can't thank you enough for what CFBV provided me while I got ready for going on Active Duty. I've been to a few CF Boxes, but none compare to the atmosphere, community and set up that CFBV has. I wanted to send you that blurb I texted you about my PT test finally so you can use it for whatever you'd like. Here it is:

I decided to commit 100% to CrossFit to see how it would affect my APFT score without doing any "Army Style" workouts. I knew CF wouldn't hurt me in the Push-Up and Sit-up events; however, I thought it might slow my 2 mile run time. I ran a 13:04 on 01MAY2009 prior to commissioning, and did only CrossFit workouts until I went on Active Duty on 25JUN2009. At our first PT test I ran a 12:33 2 mile, did 68 Pushups in 2 min (still needs work) and completed 85 Situps in 2 min (I stopped since I knew I didn't max the Push Up event but could have continued). Thanks Dan, Leilani, Steve, Janice, & Gabe. You all provided a challenging and fun environment to push my mind and body for a month before I went to work. Keep it up. Ill be on the message board as often as I can!

2nd LT George H K. III
US Army, INFANTRY

Yesterdays Results

Tuesday  

1) Matt Gerken 4:14, 2) Jon L. 4:25 3) Steve 4:55

1) Janice 5:31, Cristina 9:58, 3) Leilani 10:20

 
formats

Tuesday 411

Published on August 4, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday 15th from 8:00 to 10:00 am. info@crossfitbellevue.com  

CrossFit:  "Fran" 21-15-9 of Thrusters and Pull-ups.

    Level-1:  Men 95lbs, Women 65lbs.

    Elements: Men 65lbs, Women 35lbs.

CrossFit Kids: 

    Super Frogs: Boys 85lbs, Girls 55lbs. 

    Leap Frogs: 45lbs

    Tree Frogs:  15lbs

    Tadpoles: Broomsticks.

Alexis B and Big Jon L. from Division One Athletics to CFBV, the training never stops.

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Yesterdays Results

Well the Seal Fitness Challenge proved to be a lot harder than most people expected. Janice was the overall winner with a 10:53 row, 77 push-ups, 83 situps, 27 pull-ups, and an 11:00 minute run. Congratulations Janice great job.

M-1         Monday

 
formats

Monday 410

Published on August 3, 2009, by in WOD.

Monday, 5:30 PM Seal Recruiters visit CrossFit Bellevue.

CrossFit:  Basic Underwater Demolition / Seal Screening Test, CF style.

500 meter swim (11:30) / 2500 meter row.

1 set of max rep push-ups (42) in 2:00 minutes, chest to ground, full elbow extension, rest in up position.

1 set of max rep sit-ups (50) in 2:00 minutes, shoulder blades to ground, elbows to knees, rest in up position.

1 set of max rep of pull-ups (6) in 2:00 minutes, chin over bar, full elbow extension.

1.5 mile run (11:00).

100 point grading scale, participants must meet minimum standards of all exercises to pass, numbers will be tallied and winners be posted by Wednesday.

    Row, Row, Row your boat.

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Dan,

Thanks for challenging me on Friday on the box jumps. Its always fun to crush obstacles that make you think twice. You have a gift for pushing people, but in a good way.

I feel great after 10months of crossfitting. It's like I've dialed back the clock on my body 10-years. I can crush a golf ball 20yds further than last summer and nobody wants a piece of me on the hoop court. The smoothed out endorphin fed mental state I love as well. But I'm also humbled every workout, so it keeps me grounded.

Thanks for improving my quality of life bud. See ya in tha box.

Respectfully,

Chris Knirk
Geosynthetic Technical Sales Manager
Northwest Linings & Geotextiles