CrossFit Bellevue

Tuesday 898

Buy a gift that matters Christmas special

Come join us for our open house this Sunday at 5pm and see what our program has to offer.

Warm-up: JA's, 5:00 JR, 4-shuttle runs, 10 reps each with KB, DL, SDLHP, Half Swing, Full Swing.

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

WOD: "Collin" Six rounds of 400 m Sandbag runs, 12-reps of push press, box jumps, and Sumo Dead-lift High Pull.

Games and L3: Sandbags, PP 115/85, 24", HP 95/65

L2: 45lb plates, 95/65, 24". L1: 25lb plates, 65/45.

Endurance: 2000 m Sidestroke swim with fins.

Recovery: Solving Front Rack Problems video

 

Monday 897

Happy Birthday BV!

Buy a gift that matters Christmas special

Come join us for our open house this Sunday at 5pm and see what our program has to offer.

Warm-up: JA's, 50 meter high knee walk, shuffle and karoeke runs, jumping squats, 20-gymnast push-ups, 20-KB Deads and Swings, Strength.

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

WOD: "The most interesting man in the world" Five rounds of 10-manmakers, 10-box jumps, finish wod with a 1-mile run.

Games: 50/35, 90% of max height box jump.

2 & 3) Men 35, Women 25, 90% of max height box jump.

Three monthers: Burpee, Squat clean thruster with 35lbs, 18-24" box jumps.

Men 35-50lbs, Women 15-35lbs. Games and Level-3 use 90% of max height box jump. Use boxes and weights to get individual jumping height. L2) 24", L1) 35lbs squat clean thrusters  

Stamina: Three rounds of 800 run, 15-OHS @95lbs.

Endurance: 12-shuttle sprints, :30 rest.

Recovery: Banded Hamstring and shoulder stretch, PSOAS Stretch.

Brian's journey started over a year ago. I wanted to show his progress in July but I am lazy and I forgot. Brian is a great person, a trusted freind and an outstanding human being. Thank you Brian for all you have done for the gang and all you have done for my family. People like you are so rare and so incredibly special. Thank you for taking me on the adventures and not getting mad at me when we shot your car, crushed your alfalfa field, turned your buick into a submarine, flipped your race car, and my intoxicated finish line speach in Reno. This year has been awesome and I owe it all to you. Your friendship, your trust, and your work ethic never ceases to inspire me and all who know you. I know you will hate being recognized but what else can you do for the most interesting man in the world. LOL! Be safe my brother, may the tires stay inflated, the whiskey stay cold, the gophers stand still, the bulls keep bucking and may you continune to earn your Bachelor's, Master's and PHD!

August 2010, 210lbs

 

August 2009, 280lbs
 

Sunday 896

Buy a gift that matters Christmas special

Rest Day

 
 

Saturday 895

Buy a gift that matters Christmas special.

Two person teams

Five rounds of max reps in 90 sec of Pull-ups and Front Squats 95/65 only 1 person may be working at a time. Both people must participate.

Fundamentals Class 103 graduates, Congratulations and welcome to the club.

 
  

Friday 894

Buy a gift that matters Christmas special

Warm-up: JA's, 1000 m row, 50-OH Lunges, 25-knee to chest jumps, 20-gymnast push-ups, 15-bar hang snatches, 10-burpee box jumps.

Strength: Back Squats 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%

WOD: Three rounds of 500 m row, 15-burpees, 15-hang power snatch.

3) 115/85, 2) 95/65, 1) 35-55

Stamina: 10rds of 10-ring push-ups, 10-toes to bar.

Endurance: 20-shuttle runs, three cones, 10-meters apart.

Recovery: Chest and Shoulder recovery video

Some people train in box's others train in a cave. Which one do you want to train in?

 

 

Happy Thanksgiving

Happy Thanksgiving

The pilgrims of the SS CFBV have landed in the new world and they are starving and getting paler by the minute. The local savages have agreed to help these pathetic and weak people but only after a test of manhood. The savages have a time honored contest called the Battle of the Lakes that the Pilgrims must compete in.

There lives and the success of there new colony depend on how well they do. For if they lose they may become the meal.

Teams will compete to finish the arduous and punishing CrossFit Bellevue obstacle course. Team's must negotiate the obstacle course with their very heavy 135lb bar-bell boats.

Obstacles

1) 100-team sit-ups, 2) 100 yard boat carry to trash can, 3) 100 team dead-lifts, 4) 100-yard carry to parking lot, 5) 100 team push-presses, 6) 50 yard boat carry 7) 50-yard team leap frogs, 8) 50 yard boat carry, 9) 50-yard team walking lunges, 10)100 yard boat carry, 11) 50 yard team burpee broad jumps, 12) 200 yard boat carry back to trash can, 13) 100-yard team waltz, 14) 100-yard carry back to gym, 15) 25-team legless push-ups to finish.   

Penalties will add :15 seconds per violation (bad waltzing, stepping during broad jumps, half presses) . Dirty boat is worth :30 seconds. 

 

 

Wednesday 892

Warm-up: JA's, 10 reps each with sticks, bars, 50% working weight Dead-lifts, Front Squats, Shoulder Presses, Squat Clean Thrusters. Two Rope climbs.

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

WOD: 9-6-3 of Muscle-ups and Squat Clean Thrusters. Sub 15' rope climb for Muscle-Ups.

Games 155/105, Muscle-ups, 3) 135/95, 15' Rope Climbs, 2) 95/65, Ropes, 1) 45, rope pull-ups.

Stamina:"Heavy Jane" 150-burpee pull-ups with body armor.

Endurance: 20-shuttle runs.

Recovery: 1:00 Seated forearm stretch, 2:00 PSOAS Stretch, 3:00 back foam roller.

My wife, my respect.

Yesterday we decided to come into the gym do some paperwork and have a few hours of family time. We took the kids out to the back hill so they could sled and have some fun. The babies climbed up the hill and came down very fast the first time. After that first run, we saw how fast they had gone so I tried to anticipated them gaining speed and walked halfway up the hill to slow them down. As they slid towards me I grabbed the kids and thought I slowed them down enough but after they passed me they regained speed and continued down the hill. Unfortunately Taylor my daughter did not have as much experience as Kellan and she increased her speed. Kellan drug his feet and slowed down as he reached Leilani and she was able to stop him. However right behind Kellan was Taylor sliding in at a much faster speed. When she struck Kellan and Leilani she knocked Lei's feet out from under her and the first thing to hit the ice was Leilani's face. The result is a broken nose, slight concussion, 4-sutures to the top lip and a very sad daughter. Accidents happen but it could have been far worse if my loving wife did not grab the children.

Instead of freezing, screaming or cursing at me she stepped into harms way, got smashed and remained calm. Her first instincts were to tend to the children even as blood ran down her face. As I slid down the hill out of control on my rear she asked me if I was alright and that's when I knew I had married the right girl. You never cease to amaze me with your strength, your compassion and your loyalty. I love you baby and I am proud of you! Rest now my love, I'll do the best I can with the dishes, laundry and yes I will even clean the toilets.

 

  

Tuesday 891

GYM IS CLOSED due to dangerous road conditions.

Home workout: 10-rounds of 10-push-ups, 15-sit-ups, 25-jumping jacks.

Please welcome 2010 CF Games Masters World Champion Laurie Carver to our coaching staff.

 

 

Monday 890

CFBV Christmas Special

GYM CLOSURE. Due to dangerous road conditions the gym will be closed tomorrow.

Warm-up:JA's, 1000 row, 10-pull-ups, 10-toes to bar.20-bar reps each exercise.

Strength: Dead-lifts, 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%

WOD: Rest 1:00 between workouts.

1) AMRAP in 12:00 10-SDHP, 7-Hang Power Clean, 5-Thrusters

Games Atheletes 135/95 3) 95/65, 2) 85/55, 1) 35

2) AMRAP in 6:00 of 2-pullups, 4-toes 2 bar

Games Athletes 1-muscle-up, 2-skin the cats.

3) Max calorie row in 3:00

Games Athletes Max Turkish Get-ups in 3:00, 70/55.

Recovery: Hip recovery for desk jockeys video

 

Sunday 889

Sign-up now for our next Fundamentals class starting tomorrow night 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. [email protected], classes will be at 10:30 and 5:30pm Mon, Wed, Fri.