CrossFit Bellevue

Wednesday 766

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: 1730, Sub 400 m runs for 800 m runs. WU, STR, WOD, Stam, End.

CrossFit: WU, WOD.

Warm-up: JA's, 1-max set of body blasters.

WOD: "Combat conditioning course". 5-rounds of 400 meter run and 20-burpee tire jumps.

Strength: Work to 3RM thrusters.

Stamina: 5rds of 10-thrusters (95) and 100-single jump ropes.

Endurance: Three rounds of 100 sit-ups no rest.

This will not be pleasant, you will not like it!

Yesterdays results

 

Tuesday 765

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: WU, Strength, WOD, Endurance. (NO KIPPING)!

CrossFit: WU, Strength, WOD.

Warm-up: JA's, squat jumps across platform, 20-jumping pull-ups on ropes, alternate top hand.

WOD: Lunges, 21-pull-ups, 21-sit-ups, lunge 18/18, ....15, 12, 9, 6. Lunge before every set. See coaching notes.

Strength: Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85% Download 5-3-1 Wendler spreadsheet.

Endurance: 10K run.

Coaching notes: Lunges will be performed from beggining of platform #1 and #8 (by bay doors) to end of platform #7 and #14 (wall ball station). Beginning of wood to end of wood, 90 or so feet. Sit-ups will be perfomed on platforms #15-#21.

Coach Steve swims with the SealFit crew.

Yesterdays results

Monday 764

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: Warm-up, Strength, WOD, Stamina, Endurance.

CrossFit: Warm-up, Strength, WOD.

Warm-up: JA's, 5-50% hill runs, 10-bar, 10-50% deads.

WOD: Run to Enatai Beach (2.2 miles), swim 10-laps around pier or 15 inside ropes (1000 meters), run back to gym. If you are pressed for time then do a 5k run.

Strength:  Dead-lifts 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85% Download 5-3-1 Wendler spreadsheet.

Stamina: 10-rope climbs.

Endurance: 2k row.

Congratulation's George, Ranger's Lead the Way!

 

Sunday 763

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

Rest day

 

Saturday 762

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

Meet at Enatai Beach park at 0950!

WOD: 20-lap swim.

Friday 761

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: Warm-up, Strength, WOD, Stamina.

CrossFit: Warm-up, Strength, Skills.

Warm-up:

WOD: Three rounds, 1000 row, 40-65lb thrusters, 20-burpees.

Strength:   1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95% Download 5-3-1 Wendler spreadsheet.

Stamina: Five rounds of 20-wall ball, 10-skin the cats.

Endurance: 10 x 100 meter sprints, 1:00 rest.

 

Yesterdays results

Thursday 760

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: Warm-up, Strength, WOD, Endurance.

CrossFit: Warm-up, Strength, WOD.

Warm-up: JA's, 800 run, 10-50% working wieght dead-lifts.

WOD: Five rounds of 7-dead-lifts, 21-pull-ups, 400 m run.

3) 275/185, 2) 225/135, 1) 135/95.

Strength: Bench 1) 5 x 40%, 2) 3 x 50%, 3) 1+ x 60% Download 5-3-1 Wendler spreadsheet.

Endurance: 10K run.

Mighty Joe!

Yesterdays results

Wednesday 759

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: 1730 Warm-up, Strength, WOD, Stamina, Endurance.

CrossFit: Warm-up, Strength, WOD.

Warm-up: JA's, 20-OH wall squats, 20-chest clap push-ups, 20-toes to bar.

WOD: 1:00 station rotation for 30:00 mins, 5-OHS, 7-ring dips, 9-GHD sit-ups.

3) 135/95. 2) 105/80. 1) 45

Strength: 5-max sets of Handstand push-ups, no assistance. 1:00 rest.

Stamina: 10 sets of 50-good morning darlings, 50-leg levers.

Endurance: 5k run.

CrossFit Bellevue hosts a CF-Kids Cert.

Yesterdays results

Men 1) Jon L. 1:38, 2) Matt G. 1:43, 3) Chuck 2:08, Joe 2:08, 4) Jason A. 2:54, 5) Tony H. 4:46

Women 1) Jen L. 4:18, 2) Janice 5:56, 3) Christina 6:04, 4) Leilani 6:33

First timers: Kimo 5:33, Marco 6:11, Jason O. 6:31,Travis 6:37, Bill 7:22, Levi 7:39, Mike 8:38 

Tuesday 758

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: AM Endurance, PM Warm-up, Strength, WOD, Stamina.

CrossFit: Warm-up, Strength, WOD, Stamina.

Warm-up: JA's, 25-med ball cleans, 15-bar clean and jerks, 10-50% clean and jerks.

WOD: "Grace" 30-power clean and jerks for time.

Sub 10:00 for board 3) M135, W95. 2) 115 / 80, 1) 95 /65.

CrossFit Kids: Super Frogs 95/65, Leap Frogs 45, Tree Frogs 25, Tadpoles 10.

Strength:   1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95% Download 5-3-1 Wendler spreadsheet.

Stamina: "Big 21" 1-3-5-7....21 strict push-ups and sit-ups.

Endurance: 500 dp swim, 1000 SS swim no fins, 1000 TB swim w/fins, 500 dp swim.

CrossFit Bellevue goes to the rodeo!

 

 
 

Yesterdays results

Monday 757

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 26th at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit:1730, Warm-up, Strength, WOD, Stamina, Endurance.

CrossFit:Warm-up, Strength, WOD.

Warm-up: JA's, 400 run, 20-partner med ball throws, 20-knee to chest jumps.

WOD: "The Ball and Chain" in honor of the impending nuptials between Sara and Derek. Three rounds of 20-KB Swings, 20-Pull Ups, 20-Box Jumps, 1000m Row.

3) 50/35/24". 2) 35/30/24". 1) 20/18".

Strength:  Dead-lifts 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60% Download 5-3-1 Wendler spreadsheet.

Stamina: Five rounds of 10-bear complex with 65lb sandbag , 20-toes to bar.

Endurance: 1-mile run, 1000 row, 1-mile run, 1000 row.

Our story begins in the land of the Boeing Field. The well trained hunters are preparing to board there winged chariot to the dangerous hunting grounds of Butte, Mt. Will they arrive, only the story below will tell?

As they depart civilization they are left with there thoughts and the splendor of natures beauty.

 
Behold the mighty hunter Sir Shadimus in the big mountains of Montana sighting his weapon of war in for the impending hunt. Will this Ranger's training keep him from harm?

The target, the fast and nimble Buick Enclave. This 5-door beast if capable of running at speeds of over 90 mph for an amazing 350-miles at a time before tiring. Can this mighty beast escape the highly trained hunter Sir Shadimus, only the pictures below will tell?

The Buick ran and ran for miles and miles but was finally cornered when the highly unexperienced driver Sir Dan made the fatal error of thinking there was a road at the top of the hill. Instead after days of eluding the mighty hunter, sleep deprivation, over indulgence and liver pains finnaly caught up him. Nature, mans greatest enemy placed a creekside irrigation trap for our hapless driver.

As its fellow four legged beasts looked on, our brave buick raised its tail and surrendered to its impending fate.

Sir Shadimus stepped in for the kill and from the unprecedented distance of 1-inch gave this mighty beast its fitting end.

 

Notice the damage that  5.56 full metal jacket bullet can do to this feat of American engineering. Great job Sir Shadimus "Rangers lead the way".