CrossFit Bellevue

Tuesday 919

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 

Warm up: JA's, 10 each of the following power snatches,  squat snatches, squat cleans, power cleans, thrusters, to be performed with bar.

Strength: Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 1) 5+ 85%

WOD: Three rounds of 10-Squat Snatch, 10-Squat Clean & Jerk

Games / L-3: 105 / 85

L-2: 75% 1RM

 L-1: 65 / 35

Endurance: 500 m drown proof swim, 1000 m sidestroke no fins, 1000 m sidestroke w/fins, 250 drown proof swim with mask strap in mouth.

Recovery: Banded Hamstring Stretch, Seated Forearm Stretch, 1:00 minute bar hang.

 

 

Monday 918

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.

Warm up: JA's, 800 run, 10-box jumps, 15-KB Swings, 20-wall-ball, 25-push-ups.

Strength: Dead-lifts 1) 5 x 65%, 2) 5 x 75%, 1) 5+ 85%

WOD: "Whitten"Five rounds for time of: 22-KB Swings, 22-Box jump, 400 run, 22-Burpees, 22-Wall balls.

Games / L-3: 70/55, 24", 20/15

L-2: 55/35, 24", 16/12, L-1: 35/25, 18", 10lbs.

Stamina: Five rounds of: 1-rope climb, 1-gym length bear crawl, 400 run.

Endurance: 200-sit-ups, every time you stop to rest add 5-reps.

Recovery: Banded shoulder stretch, PSOAS Stretch, prone crossover back stretches.

Congratulations Levi! Levi is only the 2nd male ever at CFBV to achieve Level-4 status. 15-bodywieght overhead squats is an elite level of fitness. It has taken Levi over 6-months of practice and nearly three years of CrossFitting to achieve this one aspect of Level-4. If you are up to the challenge we will be tesing again in March. Everyone take a few moments to congratulate Levi.

 

Sunday 917

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Rest day

 

 

Saturday 916

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.

WOD: 400m run, 21-15-9 of Box Jump, Sit-up, GHD Back Extensions, 400m run.

 

 

Friday 915

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.

Warm up: JA's, 20 each, squats, gymnast push-ups, sit-ups, leg levers.

Strength: Back or Overhead Squats 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, new clients find 1RM. 

WOD: 1) AMRAP in 10min of 7-toes 2 bar, 7-ring dips. Rest 2:00

2) AMRAP in 10min of 1-rope climb, 5-burpees, 10-squats, sub for rope climb is 5-jumping rope pull-ups.

Stamina: AMRAP in 30:00 of 5-HSPU, 10-Toes to bar, 15-55lb KB Swings.

Endurance: 100 each 4ct flutter kicks, Leg Levers, Good Mourning Darlings. Every time you put your legs down add 10 reps to exercise.

Recovery: 3:00 PSOAS stretch each leg, 2:00 pigeon stretch each leg, 1:00 deep squat hold.

 

  

Thursday 914

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.

Strength: Bench 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, new client find 1RM, 3x max ring dips are an option as well.

Weakness WOD: Three rounds of 10 reps each, Snatch Balance 80% 1RM, CrossFit Push-ups. 

Endurance: 20 x 50 meter sidestroke sprint no fins, at each end do 10-CF push-ups.

Recovery: Ankle and foot recovery video

 

"Filthy 50" results
 

Wednesday 913

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.

Warm up:  JA's, 1000 row, 10 of each exercise.

WOD: "Filthy Fifty"

50 box jumps 3) 24" 1) 18"
50 jumping pull ups
50 kb swings 35lbs 1) 30-15
50 walking lunges
50 knees to elbows
50 push press 45lbs. Scale as needed
50 GHD back extensions
50 wall ball 3) 20/16, 2) 16/12, 1) 10
50 burpees
50 double unders 1) 150 singles

Stamina: 1-mile run, 8 rounds of max rep pull-ups, push-ups, sit-ups, 1-mile run.

Endurance: 5k run

Recovery: Hip and shoulder stretches.

The kids experience SealFit with Coach Mike!

 

Tuesday 912

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips. 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.

Warm up: JA's, with bar, 10-dead-lifts, 10-front squats, 10-shoulder press, 10-thrusters. With working weight, 5 of each.

Strength: Shoulder Press, 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%

WOD: Five rounds of 500 m row and 7-heavy thrusters. Dont be a hero, if you cant do 5-reps with the weight its too heavy.

L-3 / Games: 135/95, L-2 95/65, L-1 65/35

Please do not use Rogue Clamps with single 10lb training plates.

Endurance: 1-hour of combat sidestroke swim, no fins. Rest every 500 meters for 1:00 minute.

Recovery: Stirrup stretch, banded shoulder stretch, seated forearm stretch.

The 9am class is growing!

 

 

Monday 911

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Individual Warm-up: 1-gym length each, high knee walk, butt kick run, step step squats, lunges, 2-lengths each side shuffle and kareoke runs, 50% sprints, 10-skin the cats.

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

WOD: 2k row, rest 5:00, 1-mile run

Stamina: Five rounds of 3-squat cleans at 90% 1rm, 15-knees to elbow, buddy carry.

Endurance: 10 x 100 sprints.

Recovery: Long calf and hamstring stretch.

CFBV and CF Interbay get together for UFC Fight Night.

 

Sunday 910

Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. info@crossfitbellevue.com

Rest Day