CrossFit Bellevue

Thursday 561

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.

 

Wednesday 560

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.

Yesterdays Results

Tuesday 559

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: "Diane" -21-15-9 of Deadlift's and Handstand Push-ups. 

Warm-up: Three rounds of 5-deadlifts at 50% BW and 2-HSPU.

Level-3: Men 225lbs, Women 135lbs, flat ground, for board.

Level-2: Men 185lbs, Women 95lbs, flat ground or progressions.

Level-1: Men 135lbs, Women 65lbs, progressions or stink bugs.

CrossFit Kids:

Super Frogs: Boys 185, Girls 105, flat ground.

Leap Frogs: Boys 85lbs, Girls 65lbs, flat ground or progressions.

Tree Frogs: 35lbs, progressions.

Tadpoles: 15-20lbs, stinkbugs or progressions.

Strength: 10, 9, 8, ....1 of bench, add weight each time.

Endurance: Mercer Island hill run 3x.

Coaching Notes: Push hard and keep good form during the deadlifts.

Hey Dan ! We met in N.Carolina during a W-EMT course a year and a half ago. You and Chris introduced me to Crossfit and i never looked back. I love it. You told me you were opening a gym. I saw you on the crossfit Games DVD. i'll never forget you and Chris. Thank you for your time during that one week in N. Carolina. I...'m working for a fire department in fort Worth, Texas and studying for my Paramedic Cert. hit me up , i'd enjoy hearing from you.

Ed, keep up the good work brother you look great!

Yesterdays Results

Monday 558

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

CrossFit: Barbell Complex -6-reps of Dead-Lift, Squat Cleans, High Pulls, Push Press, Back Squats. Each time you put the bar down during the complex you must complete 5-burpees before continuing.

Warm-up:Three rounds of 25-OH-Squats, 15-wall ball, 10-T2B, 5-HSPU. 

Level-3:10 rds, 50% BW.

Level-2:  10 rds, 40% BW.

Level-1: 8 rds, Men 65lbs, Women 35lbs.

CrossFit Kids:

Super Frogs: 10rds, Boys 55lbs, Girls 45lbs.

Leap Frogs:8 rds, 35lbs.

Tree Frogs: 6 rds, 5-15lbs.

Tadpoles:Three rounds, 10-DL's, 10-SQC, 10-PP, 10lb KB's and broomsticks.

Endurance: 4-mile run, run to Lake Hills Connector go up hill.

Coaching Notes:This workout is about mental toughness and technique. Don't put the bar down during a set, if you do then you must complete 5-burpees before picking the bar back up. When doing each rep ensure you are using perfect form. Don't chase the clock, concentrate on each lift individually.

Sunday 557

Rest Day

Saturday 554

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: Deck of cards, pushups, situps, broad jumps, box jumps.

Coaching Notes: Spades are push-ups, Clubs are sit-ups, Hearts are broad jumps, Diamonds are 20" box jumps. 2-10 is reps, face cards are 12, aces are 15.

How do great athletes spend there free time? Twinky decorating, great job Chuck! :)

Friday 553 "Merry Christmas"

CrossFit:150-burpees for time.

Merry Christmas Everyone!

Yesterdays Results

 

Thursday 552

CrossFit: Four rounds of 50-squats and 25-lunges...Open only for morning classes.

"Standing Watch Over Me"

The embers glowed softly, and in their dim light,
 I gazed round the room and I cherished the sight. 
 My wife was asleep, her head on my chest,
 My daughter beside me, angelic in rest.

 Outside the snow fell, a blanket of white,
 Transforming the yard to a winter delight.

 

The sparkling lights in the tree I believe,
 Completed the magic that was Christmas Eve.

 

My eyelids were heavy, my breathing was deep,
 Secure and surrounded by love I would sleep.
 In perfect contentment, or so it would seem,
 So I slumbered, perhaps I started to dream.

The sound wasn't loud, and it wasn't too near,
 But I opened my eyes when it tickled my ear. 
 Perhaps just a cough, I didn't quite know,

Then the sure sound of footsteps outside in the snow.

 My soul gave a tremble, I struggled to hear,
 And I crept to the door just to see who was near. 

 Standing out in the cold and the dark of the night,
 A lone figure stood, his face weary and tight.

A soldier, I puzzled, some twenty years old,
 Perhaps a Marine, huddled here in the cold.
 Alone in the dark, he looked up and smiled,
 Standing watch over me, and my wife and my child. 

 "What are you doing?" I asked without fear,
 "Come in this moment, it's freezing out here! 
 Put down your pack, brush the snow from your sleeve,
 You should be at home on a cold Christmas Eve!"

 

 For barely a moment I saw his eyes shift,
 Away from the cold and the snow blown in drifts..

To the window that danced with a warm fire's light
 Then he sighed and he said "Its really all right, 
 I'm out here by choice. I'm here every night."

 "It's my duty to stand at the front of the line,
 That separates you from the darkest of times.

No one had to ask or beg or implore me,
 I'm proud to stand here like my fathers before me. 

 

 My Gramps died at ' Pearl on a day in December,"
 Then he sighed, "That's a Christmas 'Gram always remembers."
 My dad stood his watch in the jungles of ' Nam ',
 And now it is my turn and so, here I am.

 I've not seen my own son in more than a while,
 But my wife sends me pictures, he's sure got her smile. 
 Then he bent and he carefully pulled from his bag,
 The red, white, and blue... an American flag.

 I can live through the cold and the being alone,
 Away from my family, my house and my home. 

 I can stand at my post through the rain and the sleet,
 I can sleep in a foxhole with little to eat. 

 I can carry the weight of killing another,
 Or lay down my life with my sister and brother..
 Who stand at the front against any and all,
 To ensure for all time that this flag will not fall." 

 "  So go back inside," he said, "harbor no fright,
 Your family is waiting and I'll be all right."
 "But isn't there something I can do, at the least,
 "Give you money," I asked, "or prepare you a feast?

 It seems all too little for all that you've done, 
 For being away from your wife and your son." 

 Then his eye welled a tear that held no regret,
 "Just tell us you love us, and never forget. 

 To fight for our rights back at home while we're gone,
 To stand your own watch, no matter how long.
 For when we come home, either standing or dead,
 To know you remember we fought and we bled
 Is payment enough, and with that we will trust, 
 That we mattered to you as you mattered to us."

Merry Christmas Brothers, come home soon!

 

Yesterdays Results

Wednesday 551

The Twelve days of CrossFit.

On the first day of Christmas my coach gave to me a stair climb.

On the second day of Christmas my coach gave to me two bear-crawls and a stair climb. 

On the third day of Christmas my coach gave to me a three second handstand, two bear-crawls, and a stair climb.

On the fourth day of Christmas my coach gave to me four burpees, a three second handstand, two bear-crawls, and a stair climb.

On the fifth day of Christmas my coach gave to me five dive bomber push-ups, four burpees, a three second handstand, two bear-crawls, and a stair climb.

On the sixth day of Christmas my coach gave to me six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand, two bear-crawls, and a stair climb.

On the seventh day of Christmas seven kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand, two bear-crawls, and a stair climb.

On the eight day of Christmas my coach gave to me eight toes to bar, seven kettle-bell swings, six knees to elbows, five dive bomber push-ups, four buprees, a three second handstand, two bear-crawls, and a stair climb.

On the ninth day of Christmas my coach gave to me nine ring dips, eight toes to bar, seven kettle-bell swings, six knees to elbows, five dive bomber push-ups, four clean & jerks, a three second handstand, two bear-crawls, and a stair climb.

On the tenth day of Christmas my coach gave to me ten squat-jumps, nine ring dips, eight toes to bar, seven kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand, two bear-crawls, and a stair climb.

On the eleventh day of Christmas my coach gave to me eleven pull-ups, ten squat-jumps, nine ring-dips, eight toes to bar, seven kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, three second handstand, two bear-crawls, and a stair climb.

On the twelfth day of Christmas my coach gave to me twelve rocking pistols, eleven pull-ups, ten squat-jumps, nine ring-dips, eight toes to bar, seven kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand, two bear-crawls, and a stair climb.

 
Yesterdays Results

 

Tuesday 550

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:AMRAP in 20:00 of 10-Snatches and 2-stair climbs.

Warm-up: JA's, 400 run, 25-OH Squats,Burgner WU, 10-reps at working weight.

Level-3: 45% of BW.

Level-2: 40% BW. 

Level-1:35lbs.

CrossFit Kids:

Super Frogs:65lbs.

Leap Frogs:35lbs.

Tree Frogs:15:00, 15lbs. Taylor 20lbs.

Tadpoles: 12:00, Broomsticks. Gracie short metal pole.

Strength: 5 x 5 Bench Press. 65-75% of 1RM.

Endurance:5 x 200 meter Drown Proof Swim. No restraints. Don't touch the bottom, rest 1:00.

Coaching Notes:Make all your snatches count. Focus on the accuracy of the reps instead of the the clock. The snatch is the most difficult and dynamic lift. It requires focus, power, speed and agility. Using poor form is a easy way to get an invitation to the surgeon. Be smooth, deliberate and steady on the swims. Its all about being comfortable, the more comfortable you are the easier the drown proof swim will be. If you panic and thrash about you will inhale water instead of air.

The old bear, the broken warrior and the drunken fireman, Christmas party 2009!