CrossFit Bellevue

Friday 950

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2, 400 m run.

Strength: Back Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: "Jerry" 1 mile run, 2k Row, 1 mile run. 11/10/2010 Endurance.

GWOD: 3:00 handstand hold.

Stamina: Five rounds, 30 wall-ball, 30-sit-ups, 400 m sandbag run.

Endurance: 10-hill sprints, :45 seconds rest.

Recovery: Standing and prone calf stretches, Plank holds all variations.

 

 

Thursday 949

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

Weakness WOD: 5-sets of max pull-ups.

L-4: Strict C2B weighted, L-3: False Grip on rings. L-2: Chest to bar, L-1: No band.

Endurance: 5k Row

Recovery: Jackknife pistol stretch, Inch-worm stretch for 20 m, high hang hamstring stretch.

 

 

Wednesday 948

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 with bar, 10-dead-lifts, 10-shoulder press, 10-Front Squat. Part #3 with bar, 10-power cleans, Push-jerk, Clean and Jerks'.

Strength: Cleans 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Three Rounds of 400m run, 10-Push Jerk, 25-GHD Sit-ups.

L-3: 155/105, L-2: 135/95, L-1: 85/55

GWOD: 5-Muscle-ups

Stamina: 50-frog complex 105lbs.

Endurance: AMRAP in 15:00 250 row, 25-push-ups.

Recovery: Banded Hamstring and Cobra Stretch, 1:00 bar hang.

Accuracy!

Training for the games has begun, what are you doing to prepare?

  

 

Tuesday 947

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 with bar, 10-dead-lifts, 10-shoulder press, 10-OH Sqauts. Part #3 with bar, 20-snatch grip dead-lifts, 20-power snatches.

Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: 63-Wall Balls, 21-pull-ups, 45/15, 27/9. Then GWOD

L-3: 20/15, L-2: 16/12, L-1: 10

GWOD: 10-pistols each leg

Endurance: 2-mile swim any stroke

Recovery: PSOAS, Banded Shoulder, seated forearm stretches.

 

 

RX: Matt G 1:51, Gabe 2:35, Joe H 2:45

Monday 946

Hear what Rob Wolf has to say about Paleo for kids. link

Prepping Paleo foods. link

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 with bar, 10-dead-lifts, 10-shoulder press, 10-OH Sqauts. Part #3 with bar, 20-snatch grip dead-lifts, 20-power snatches.

Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: "Isabel" 30-Power Snatches, Then #2.

Board: 135/95, L-2: 95/65, L-1: 65/45.

#2, 21-15-9 of ring dips and toes to bar, Then GWOD.

#3 GWOD: 20-strict GHD back extensions.

Stamina: AMRAP in 30:00 of 5-burpees, 10-pistols (5-each), 15-knees to elbows.

Endurance: 10-hill sprints, :45 seconds rest.

Recovery: 1:00 bar hang, 2:00 deep squat hold, 3:00 supine back stretch.  

 

Sunday 945

Rest day

 

 

Saturday 944

Teams compete to finish 3,500 row, 200-Thrusters 45#, 100-Pullups. Teams of 2-3, each team must have one female.

Games WOD: Tabata row for calories, :20 seconds on :10 seconds off for 4:00 minutes.

 

 

Friday 943

Sign up now for our January 19th 6:00 am and 6:30 pm Fundamentals Class and get started on your road to Elite Fitness. info@crossfitbellevue.com

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-gymnast push-ups, stinkbugs, :30 handstand hold. Part #3 with bar, 10-front squats, OH squats, back squats.

Strength: Back or OH Squat, 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%

WOD: Five rounds for time of 10-Handstand push-ups, 50-double unders.

L4: Three rounds, On rings / triple unders.

L3: Three rounds, On Parrallets / Reverse Double Unders

L2: Men on 45lb plates/ Women on 25lb plates / double unders.

L-1: Stink bugs, progressions or attempts. 150 singles.

Stamina: Four rounds for time, 20-PP 95lbs, 20-GHD sit-ups, 400-sandbag run.

Endurance: 10rds of 25-Flutter kicks, good morning darlings, leg levers.

Recovery: Standing and prone calf stretches, banded shoulder and supine back stretch.

Early and often, they are never too young to learn.

 

Thursday 942

Sign up now for our January 19th 6:00 am and 6:30 pm Fundamentals Class and get started on your road to Elite Fitness. info@crossfitbellevue.com

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 50% sprints. Part #2 with bar using Snatch Grip, 10-dead-lifts, 10-dead-lift to shrugs, Part #3, 10-Overhead squats, 10-hang power snatches, 10-snatches.  

Strength: Bench press, 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%

WOD: Make-up day or Weakness WOD

Weaknes WOD: 10rds of 5-bar snatches, 5-Handstand Push-ups or progressions, 25-double unders.  

Endurance: 500 freestyle swim, 500 Drown Proof swim, 1000 sidestroke no fin swim.

Recovery: Lacrosse ball roleouts, knees, shoulders, T-spine.

Angie Results

  

Congratulations to Grant, he beat his dad for the first time. Let the games begin!

1) Jon L. 12:43 2) Daniel 13:12, 3) Mike Z 14:37, 4) Trevor 14:50 5) Spencer 15:14

1) Janice 11:42, 2) Tamara L. 18:10, 3) Jessica K 21:06, 4) Mikki 23:47, 5) Kelly S. 25:23, 5)

RX: Levi 16:15, Jason W. 18:18, Rob J 18:18, Dave A. 18:26,  Jeff B 18:35, David W. 18:37, Kevin K 18:39, Grant Su. 18:50, Steve Su. 19:09, Garrat 19:10, Bill 19:24, Peyton 21:26, Barbara 21:55, Kym R 22:45, Derek B 22:50, Tim C 23:46, Gabe 23:57, Justin P. 24:20,  Mike L 24:33, Sharon 24:36, Jake 25:05, Caitlyn 25:27, Andy 25:40,Tamara D 25:47, Betsy 26:23,  Jaime 27:20, Mike K 28:30, Bob S. 31:20

Wednesday 941

Back to regular schedule.

Sign up now for our January 19th 6:00 am and 6:30 pm Fundamentals Class and get started on your road to Elite Fitness. info@crossfitbellevue.com

Individual Warm-up: Part #1, JA's, :30 HSPU Hold, 10-gymnast push-ups, dead hang pull-ups, HSPU, Part #2, 20-balance beam pistols, single leg box jumps, Part #3, 1:00 ring L-Sit, 10-skin the cats.

Warm up: Part #1 JA's, 5:00 JR, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 50% sprints. Part #2 20- of each exercise. Part #3 10-dead-lifts, front squats, power cleans, squat cleans with bar.

Strength: Cleans 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%

WOD: "Angie", 100-pullups, 100-pushups, 100-situps, 100-squats. No Partitioning for RX.

Level-1: 50 of each.

Stamina: 10rds of 5-Dead-lifts 225lbs, 10-Dive Bomber Push-ups, 15-Atomic Sit-ups.

Endurance: Team 5k row. Losing teams does "GI Jane".

Recovery: PSOAS Stretch, Cobra Stretch, Banded Tricep Stretch.