CrossFit Bellevue

Monday 507

This week is for the Frogmen who took the walk to Valhalla, we will never forget!

CrossFit: Jason 100-squats, 2-Muscle-ups, 80/4, 60/6, 40/8, 20/10.  

Warm-Up:JA's, 20 pass through, 20 OH squats, 20-push-ups, 20-pull-ups.

Level-2: Damn the time do the Muscle-ups.

Level-1: Do 3-pull-ups and 3-dips for every muscle-up you can't do.

Elements: Four rounds of 25-squats, 15-pull-ups, 15-push-ups.

CrossFit Kids:

Super Frogs: Muscle-ups or x3 pull-up and dips.

Leap Frogs: Five rounds of Elements.

Tree Frogs: Four rounds of Elements.

Tadpoles: Three rounds of 20-squats, 10-pull-ups, 10-push-ups.

Coaching Notes: Forget about your time, forget about the pain in your legs, forget about the screaming from your chest, do this workout with your heart, do it for my friend Petty Officer First Class, United States Navy (Seal) Jason Lewis.

Jason began his journey on July 6th, 2007,  when along with two other Sailors an IED struck there vehicle in Baghdad, Iraq. Jason is survived by his beautiful wife Donna and his three loving children. What I remember most about Jason was the no matter what, he was always in a good mood and always laughing and smiling. His family, friends and teammates remember him for being a great father, a trusted listener and a tenacious warrior. Never judge a lion by his size, because in the end, he is still a lion.

Sunday 506

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.

Mexican Motor Corporation

Yesterdays Results

Saturday 505

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

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

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

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)

Girls

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

 

Tuesday 501

CrossFit: "Karen" 150-wall-ball shots at 10' for time. CO 15:00, then strength.

Warm-Up: JA's, JR 5:00, 20-deep squats, bar push-presses and box jumps.

Level-1:Men 20lbs, Women 16lbs, ROM, height will be graded. 10:00 for board!

Elements: 100 reps, 10-16lbs, 8-10' target.

CrossFit Kids:

Super Frogs:Boys 16lbs, Girls 12lbs.

Leap Frogs:Boys 12lbs, Girls 10lbs.

Tree Frogs:100 reps, 4-6lbs, 8'. (Taylor & Kellan 4lbs, Alex & Alexander 6lbs, 150 reps).

Tadpoles: 50 reps, soccer balls, 6-8'.

Strength: 10 x 10 strict push-ups, 1:00 rest.

Endurance: 2000 meter sidestroke swim with fins.

Coaching Notes: Karen is an assault on the quads, push yourself, its only 150 reps, you all have done way harder workouts than this before. This is a test of how far you have come since the last time we did this. If you have done this workout before you can do it under 10:00 minutes. Dont quit on yourself, your team or the workout. Take pride in the effort you put forth today, it will effect how you live tommorow!

Endurance:do this at least 4-hours before WOD or after. This endurace portion is only for experienced athletes, please dont attempt two workouts a day unless you have consulted with us first.

Hero's vs Villlians Halloween party.

Halloween Video 2009 from Dan C. on Vimeo.

 
 

 
 Yesterdays results

Monday 500

CrossFit: Lunges, Situps, and Double Unders. 5:00 minutes rest then strength or endurance.  

Warm-Up: JA's, 400 meter run, 5:00 JR, 25-OH Squats, 25-K2E.

Level-1: Four rounds. 50 reps of each exercise, 50 doubles or 150 singles.

Elements: Three rounds. 25 reps, 75 singles.

CrossFit Kids:

Super Frogs: Four rounds, doubles.

Leap Frogs: Four rounds, doubles.

Tree Frogs: Three rounds, 25 reps, 75 singles.

Tadpoles: Three rounds, 15 reps, 75 singles.

Strength: 5 x 5 push presses from the racks. 2-3 minutes rest.

Endurance: 20 x 25 meter Freestyle Breath hold sprints or 20 x 40 meter sprints. :30 seconds rest.

Coaching Notes: Hard WOD today, mental and physical toughness aren't given they are earned. Cowboy up and get to work. Make every rep count, dont sacrifice form for speed. On the push-presses, go back to basics and go through the progressions, broomstick-bar-wieghts. Each sprint during Endurance is 100%.

Great food, great freinds, great times!

 

Sunday 499

SealFit: 1000 meter swim, sidestroke, no fins. Or 4-mile 45lb ruck march.

 
Yesterdays results

Saturday 498

Happy Halloween, party starts at 8pm tonight. Hero's vs Villain's be there or be square.

As the ghouls and goblins search out small children to turn into zombies there exists a small band of superheroes and villains that do battle for the lambs of the earth. Today the battle reaches its pinnacle stage as the two teams come together in there outfits of death. The appear with there war paint and weapons sharpened to a razors edge. They will battle until one team stands victorious. The fate of the earth stands in the balance of this clash of titans.

Mars the great god of war has set specific rules for this battle and set aside specific weapons to be used beheading your foes. Both teams are evenly matched, both teams are hungry for blood and the spoils of war. The battle lays ahead.

Teams of four will square off to complete the following battle. 30-wall-balls each, one round of the following 300 row, 30-18" box jumps, 30-push-presses, 30-KB swings, then each person must do 15-heavy dead-lifts. You will find out the weights of your weapons when you stand upon the battlefield. For those of you posers who wish to do this on your own, Zeus says figure it out sucka, if you want to know the specifics come to the battle.

Losers have to clean up the mess!

yesterdays results