Sign-up now for our next Fundamentals class starting Monday evening at 5:30pm. Get started on our 12-week weight-loss and fitness program and take your first steps on the road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri
Team of four will compete to finish the following.
800 meter sandbag carry, 100 Handstand push-ups or stinkbugs, 100-Dead-lift of 225/135, 800 meter sandbag carry.
Congratulations Team Diablo, Baja 1000 3rd place Baja Challenge Class.
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on our 12-week weight-loss and fitness program and take your first steps on the road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on our 12-week weight-loss and fitness program and take your first steps on the road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri
Recovery Week
Weakness WOD's, chase your goat down and get rid of him.
Pick Two, I already choose one for some of us.
WOD #1 4 x 800 meter sprints.
Gabe, Christina, Matt, Me, Jen, Alexis, Leilani, Kimo, Jamie, Sharon, Betsy, Bob S.
WOD #2 4 x 500 meter rows.
Janice, Veronique, Dave A., Kristen.
WOD # 3 100-Bottom to Bottom Toes and Nose to the wall Overhead broomstick squats.
Eric, Marcus, Marco, Todd, Scott P, Tamarah L, Sharon, Barbara, Mike K., Dave A., Bob S., Betsy, David W., Yuri, Barry, Mike L, Chris C. David K. Derek B., Shail, All clients with less than 3-months of experience.
WOD #4 50-Strict Stink Bugs or Full ROM Handstand Push-ups.
Jon L., Me, Steve S., Kimo, Marcus, all clients with less than 3-months of experience.
WOD #5 50-each leg Box, Balance Beam or Floor Pistols.
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on our 12-week weight-loss and fitness program and take your first steps on the road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on our 12-week weight-loss and fitness program and take your first steps on the road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri
Recovery Week
Warm-up: JA's, 5:00 JR, 10-gymnast push-ups, 10-toes to rings, 10-skin the cats.
Strength: No strength this week.
WOD: AMRAP in 20:00 of 20-double unders, 5-strict tripod push-ups, :30 L-sit.
3) Tripod Push-up w/knees on 24" tires, rings. 2) on 18" tires, rings, 1) on ground, parrallets.
Recovery: Bring in your lacrosse balls, t-spine role out, knee and hip joint role outs.
Coaching Notes: A Tripod push-up is performed by placing the body in a strict upward dog plank. The arms must be as vertical as possible. The head touches the ground 3" in front of the hands. The fingers are spread and the shoulders are engaged during the push. The higher the feet the harder the rep.
Look at the tiny guy in the corner, must be Ronnie Smurph!
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri
Warm-up: 1000 row before class, JA's, high knee walk, side shuffles kareokes, butt kick jogs, step step squats, 4-slow jogs.
Strength: No strength this week.
WOD: Four rounds of 500 meter row and 50-squats. 400 runs optional.
Level-1: 25-perfect squats.
If you did Murph on Saturday then skip the squats and do butterfly sit-ups instead. DO NOT DO GHD SIT-UPS!!!!!!!!!
Recovery: 3:00 Deep squat hold, 2:00 calf stretch each calf, 1:00 banded shoulder stretch each arm.
Coaching Notes: Last week was a hard on the body this we are going to bring the intensity way down. Concentrate on recovery and staying lose and if your tired then rest. We did enough weightlifting last week so strength is cancelled as well, next week we will again be hitting it hard.
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri.
Thanks everyone for a great week. It was awesome to see everyone working so hard and setting new personal benchmark records. The hero workouts are special to me for obvious reasons. I thank you for time, your sacrifice and your blood, sweat and tears. You have helped me honor the memory of these great men and I appreciate it. Until next year be safe, next two gym benchmarks, the "Turkey Chase" and "Twelve Days of Christmas".
Rest in peace brothers, until next year!
With Vest: Janice 32:42, Trevor 41:21, Spencer 41:21, Scott 49:06, Dan C. 50:59
WO Vest: Steve S. 33:00, Shail 54:40,
Guest Appearance: W/Vest Brian F. 44:16 NWCF, David S. 45:50 CFVancouver
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri.
This was Mike's favorite workout, he called it "Body Armor" each and every Friday he and his teammates put there kit on and got it done. Mike was a good freind, a great warrior and a trusted leader. Be safe brother, we will see you soon.
Men: 1) Daniel 24:59, 2) Spencer 30:54, 3) Mike Z. 31:16 4) Levi 32:45, 5) Steve S. 32:53
Women: 1) Janice 26:24, 2) Laurie 28:19, 3) Mikki 35:47, 4) Christina 35:22 5) Kelly 38:05
RX: Charles 33:21, Dan 33:25, Matt 33:42, David 36:25, Travis 38:31, Jason A. 39:39:51, Brian R. & Will 40:53, Kimo 43:38, Jason O. 44:33, Chris C. 45:25, Barry 46:28, Alberto 48:56, Yurri 49:54
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri.
Our souls have touched a thousand times before this moment. Boundless undefined shadows quietly surging through and waking each other. On a moonless star rich night we patiently wait for the dawn. There is no distance. You smile a cool wind that takes away thirst. I will never know hunger. I have never known fear. Unspoken--Unconditional—Unending.
In the fight my loyalty to you will not waiver.With our shields...or on them!
Strength: Deload week, Squats 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%
WOD: "Badger" Three rounds of 30-Squat Cleans, 30-Pull-ups, 800 meter run.
3) 95/65, 2) 85/55, 1) 65/35.
Stamina: "Nate" AMRAP in 20:00 of 2-Muscle-ups, 4-Handstand Push-ups, 8-70lb Kettlebell swings.
Recovery: 30:00 Ice bath.
Be safe on your journey brothers, tell the boys I said hello and save me seat at the bar!
Men 1) Matt 3:22, 2) Jon L. 3:34, 3) Jason A. 4:02, 4) Joe H. 4:06, 5) Me & Spencer 4:25
Women 1) Janice 6:15, 2) Sara R. 6:23, 3) Sara B. 7:00, 4) Carolyn 12:32
RX: Dan E. 4:38, Daniel S. 4:39, Mike Z. 5:04, Levi 5:05, Robert 5:16, Kimo 5:40, Derek B. 5:55, Tony 6:08, MIke L. 6:16, Dave A. 6:26, Barry M. 6:54, Travis R. 7:13, Jason O. 7:20, Mike S. 7:32, Will C. 8:38, Allen C. 10:45, Chris C. 10:51
Sign-up now for our next Fundamentals class starting November 22nd at 5:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com, classes will be at 10:30 and 5:30pm Mon, Wed, Fri.
Hero Week
This week we honor those who gave so much!
Warm-up: JA's, High Knee Walk, 2-side shuffle runs, 2-kareoke runs, 1-length of step step squat, 1-length of step step push jerk, 1-round of wod with bar, 1-round of wod with 50% WW, 1-round of wod with WW.
Strength: Deload week, Bench 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%
Stamina: "The CIA Seven" Seven Rounds of 7-HSPU, 7-135/95-thruster, 7-Knees to Elbows, 7-245/155 Dead-lift, 7-Burpees, 7-70/55lb Kettle-bell Swings, 7-Pull-ups.
