Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
Monster Mash: 15 Burpee box-jumps, 15 Knees-to-elbows, 15 wall balls, 400m run or 500m row
Level-1: 4 rounds for time, m-20lb, w-16lb wall ball, 24in. box jump
Elements: 3 rounds for time, m-16lb, w-10lb wall ball, 18in. box jump
CrossFit Bellevue's team for the Games in 2025
Yesterdays results
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: Pull-ups, Sit-ups, Squats, Burpees.
Level-2: 21-15-9-6, Weighted vest, Dead-hang pull-ups.
Level-1: 21-15-9-6, No vest, Dead-hang pull-ups.
Elements: 21-15-9, kipping or banded pull-ups.
CrossFit Kids: Pull-ups, Sit-ups, Squats, Burpees
Super Frogs: 21-15-9-6
Leap Frogs: 21-15-9
Tree Frogs: 15-12-9
Tadpoles: 12-9-6
Strength: 1-1-1-1-1 of max weight power cleans. 2:00 min rest between reps.
Yoga torture by Jan. Flexibility is an essential part of fitness.
Yesterdays results
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: Skills or make-up day.
Skills: Overhead squats with a broomstick or metal pole. Handstand push-ups or HSPU progressions with bands.
Strength: Three sets of max rep Dumb-bell shoulder presses. HEAVY!
Yesterday we said goodbye to Elliot. He is off to get his MA at the University of Texas. Elliot came to us ready and willing to work hard and do what he needed to do to get back in shape. We grew to admire and respect Elliot for his work ethic and his commitment to finishing every workout no matter how grueling it was. Elliot became my workout partner when the hero workouts popped up. We both know the effort we needed to put forth in remembrance of our fallen brothers. So farewell and following seas to Major Elliot Nowacky, United States Army, Retired. Be safe sir and keep your head down and your powder dry, I will see you when see you. Taco out!
Yesterdays results
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: 10-BW Dead-lifts, 10-pull-ups, 10-clapping push-ups, 400 run.
Level-2: Five rounds, sub pull-ups for 4-muscle-ups, chest clap push-ups.
Level-1: Five rounds, hand clap push-ups.
Elements: Four rounds.
Boot Camp week 3: Three rounds, Men 135lbs max, Women 65lbs max.
CrossFit Kids:10-Dead-lifts, 10-pull-ups or 4-muscle-ups, 10-clapping push-ups, runs.
Super Frogs: Five rounds, BW Dead-lifts, muscle-ups, chest claps, 400 runs.
Leap Frogs: Four rounds, 95lbs, hand clap push-ups, 400 runs.
Tree Frogs: Three rounds, 45lbs, hand clap push-ups, 400 runs.
Tadpoles:Three rounds, 25lbs, regular push-ups, 200 runs.
Strength: Bench Press, three rounds of max rep BW bench.
Fun in the sun with a run, swim, run, swim, run, swim oh yeah burpees too.
Yesterdays Results
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: AMRAP in 20:00 of 400 run and 20-medball cleans.
Level-1: Men 20lbs, Women 16lbs.
Elements: Men 16lbs, Women 10lbs.
CrossFit Kids: AMRAP of runs and 20-medball cleans.
Super Frogs: 20:00, 400 run, boys 20lbs, girls 16lbs.
Leap Frogs: 20:00, 400 run, 16lbs.
Tree Frogs: 15:00, 200 run, 10lbs.
Tadpoles: three rounds, 100 run, soccer balls.
Strength: 3x5 of back squats. 70% of max.
Watch Rachel Clean and Jerk 170lbs.
Yesterdays results
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
Nutrition Lecture and body composition challenge tonight at 5:30
CrossFit: 800 meter sprints for time. 2:00 minutes rest between sprints. Slowest run counts.
Level-1: Four rounds for time. Log each run time.
Elements: Three rounds.
CrossFit Kids: Distance sprints for time. Log time for each run. 2:00 rest.
Super Frogs: Four 800 sprints for time.
Leap Frogs: Three 800 sprints.
Tree Frogs: Three 400 sprints.
Tadpoles: Three 200 sprints.
Strength:Three rounds of max rep handstand push-ups. Head to ground.
How did you spend your 4th of July? Send in some pictures of your day. Here is Alexis warming up after the morning swim. The water was a toasty warm 65 degrees.
Rest Day Gym is closed.
Happy 4th of July!!!!!!!!!
GYM IS CLOSED FOR THE WEEKEND.
Monster Mash in the park: Meeting at Enatai Beach Park at 0945.
Three rounds: Hill run, 5-box jumps, 10-burpees, 15-situps, hill run, 500 meter swim.
Bring your googles and fins if you want.
Yesterdays results
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: 21-15-9 of Single arm Snatches, Box Jumps, and pistols.
Level-1: Men 35lbs, Women 25lbs, 30" jumps.
Elements: Men 25lbs, Women 10lbs, 18" jumps.
CrossFit Kids:
Super Frogs: Boys 25lbs, Girls 15lbs. 30" jumps.
Leap Frogs: 10lbs, 24" jumps.
Tree Frogs: 5lbs, 18" jumps.
Tadpoles: 3lbs, 14" jumps.
Strength: 3x3 of weighted DH Pullups.
A new round of personal records.
Taylor 85lbs Sara 175lbs Betsy 265lbs
Yestedays results
1) Janice 8rds, 2)Shad 7.75rds, 3) Eric N. 7rds
Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: AMRAP in 20:00 of 10 pull-ups, 20 lunges, 30 plate pushes, 200 run.
Level-1: Men 45lbs, Women 25lbs.
Elements: Men 25lbs, Women 10lbs.
Boot Camp Week-1: AMRAP in 15:00 Men 25lbs, Women 10lbs.
CrossFit Kids: pullups, lunges, push-ups, and run.
Super Frogs: Same as Level -1, Boys 35lbs, Girls 25lbs.
Leap Frogs: Same as Level-1, 20lbs.
Tree Frogs: AMRAP in 15:00, pushups.
Tadpoles: Three sets of 5,10,12 and 100 run.
Strength: Three sets of max dumbbell shoulder presses.
Adults: Men 50lbs, Women 25lbs. Teens: Boys 25lbs Girls 15lbs. Kids: 5lbs.
Like Father
Like Son.
Start them early, train them often, and encourage them the whole time.
Georges Hébert was a pioneering French physical educator, theorist and instructor.
An officer in the French Navy, Hébert was stationed in the town of St. Pierre in Martinque. In 1902 the town fell victim to a catastrophic volcanic eruption and Hebert heroically co-ordinated the escape and rescue of some seven hundred people from this disaster. This experience had a profound effect on him, and reinforced his belief that athletic skill must be combined with courage and altruism. He eventually developed this ethos into his personal motto, "Être fort pour être utile"--"Being strong to be useful."
Hébert had travelled extensively throughout the world and was impressed by the physical development and movement skills of indigenous peoples in Africa and elsewhere:
Their bodies were splendid, flexible, nimble, skilful, enduring, resistant and yet they had no other tutor in Gymnastics but their lives in Nature.
While still at sea, Hébert began to systematise a method of physical culture training patterned on the abilities of the indigenous peoples he had encountered.
Upon his return to France, Hebert became a physical education tutor at the College of Reims, where he began to define the principles of his own system of physical education and to create apparatus and exercises to teach his "Natural Method". As well as the "natural" training regimens he observed in Africa, he was inspired by classical representations of the human body in Graeco-Roman statuary and by the ideals of the ancient Greek gymnasia.
Hebert believed, by concentrating on competition and performance, competitive sport diverted physical education both from its physiological ends and its ability to foster sound moral values.
He wrote:
The final goal of physical education is to make strong beings. In the purely physical sense, the Natural Method promotes the qualities of organic resistance, muscularity and speed, towards being able to walk, run, jump, move quadrupedally, to climb, to keep balance, to throw, lift, defend yourself and to swim.
In the "virile" or energetic sense, the system consists in having sufficient energy, willpower, courage, coolness, and fermeté ("firmness").
In the moral sense, education, by elevating the emotions, directs or maintains the moral fibre in a useful and beneficial way.
The true Natural Method, in its broadest sense, must be considered as the result of these three particular forces; it is a physical, virile and moral synthesis. It resides not only in the muscles and the breath, but above all in the "energy" which is used, the will which directs it and the feeling which guides it.
Hébert defined the guiding principles and fundamental rules of the Natural Method as:
With regard to the development of virile qualities, this is obtained by the execution of certain difficult or dangerous exercises requiring the development of these various qualities, for example while seeking to control the fear of falling, of jumping, of rising, of plunging, of walking on an unstable surface, etc.
Georges Hébert's teaching continued to expand between and during the two wars, becoming the standard system of French military physical education, and influencing both the German gymnastics movement and Anglo-Saxon sport.
He was also an early advocate of the benefits of exercise for women. In his work "Muscle and Plastic Beauty", which appeared in 1921, Hébert criticized not only the fashion of corsetry but also the physical inactivity imposed upon women by contemporary European society. By following the natural method of synthesized physical, energetic and moral development, he wrote, women could develop self-confidence, will-power and athletic ability just as well as their male counterparts.
Hébert wrote:
A (Natural Method) session is composed of exercises belonging to the ten fundamental groups: walking, running, jumping, quadrupedal movement, climbing, equilibrium (balancing), throwing, lifting, defending and swimming.
A training session consists, then, of exercises in an outdoor environment - a course of greater or lesser distance (a few hundred meters to several kilometers), during which, one walks, one runs, one jumps, one progresses quadrupedally, one climbs, one walks in unstable balance, one raises and one carries, one throws, one fights and one swims.
This course can be carried out in 2 ways:
1 - the natural or spontaneous way; i.e., on an unspecified route through the countryside.
2 - within an especially designed environment.
All of the exercises can be carried out while progressing through this environment.
Finally, the session can last from 20 to 60 minutes.Thus, Hébert was among the earliest proponents of the "parcours" or obstacle course form of phyical training, which is now standard in the military and has led to the development of civilian fitness trails and confidence courses. In fact, woodland challenge courses comprising balance beams, ladders, rope swings and so-on are often still described as "Hebertism" or "Hebertisme" courses both in Europe and in North America. It may even be possible to trace modern adventure playgournd equipment back to Hébert's original designs in the early 1900s.
As a former sailor, Hébert may have patterned some of his "stations" on the obstacles that are found on the deck of a ship; he was also a strong proponent of "natural" or spontaneous training in non-designed environments.
The year 1955 marked the fiftieth birthday of the Natural Method and Hébert was named Commander of the Legion of Honor by the French Government, in recognition of his many services to his country.
In 1957, George Hébert, by then the victim of a general paralysis, cultivated the admiration of his entourage by relearning how to walk, speak and write. He died on August 2 of that year, but his legacy remains.
There are still schools and gymnasia throughout Europe that are promoting the Natural Method of physical training, some maintaining their own elaborate "parcours" in natural surroundings.
Most recently, the confluence of Hebert's teachings has influenced the development of Parkout as an "art of movement" in its own right.
Hans Henning Orberg
Yesterdays Results
