CrossFit Belltown

In teams of two complete the following for time:

400m Run carrying a Med Ball, 20#/14#

100 Medicine Ball Cleans

400m Run carrying Med Ball, 20#/14#

100 Push-ups

400m Run carrying Med ball, 20#/14#

100 Sit-up with ball toss to partner, 14# ball

*Both partners must return from the run each time before they can move onto the next exercise.  Only one partner working at a time, except for the run.

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We are pleased to welcome Mark as our newest intern.  He will be shadowing and teaching some classes in the coming weeks.  

 Kate loves the rower!

Complete as many rounds as possible in fifteen minutes of:

7 Pull-ups

7 Thrusters, 95#/65#

7 Sumo Deadlift high-pull, 95#/65#

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Patrick, spinning the rope so fast we can't even see it! 

Shoulder Press THEN Back Squat

If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.  

Alan repping out some deadlifts 

2008 CrossFit Games WOD

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees

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*8 minute time cap, no exceptions. Scale accordingly.

Men's DL/Burpee 1020 Heat Video ... [wmv] [mov] 2min 49sec

Mark, Stephen and Eric after their dip in the Ocean in LA. 

"Kelly"

Five rounds for time of:

Run 400m

30 Box Jumps, 24"

30 Wall ball shots, 20 pound ball

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Can you find Mike in this photo?  Mike was exiting Whole foods IMMEDIATELY after Todd's Nutrition lecture; newly purchased scale and paleo foods in hand, then he ended up in a pie eating contest! And yes, he won!

For Time:

40-30-20-10 reps of:

65#/45# Push Press

Dumbell Swings, 55#/35#

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 CrossFit Level 1 Seminars: CrossFit Central London, CrossFit Endurance,CrossFit Arlington Heights, CrossFit King of Prussia, CrossFit Charlotte.

In teams of two complete the following for time:

150 Wall Ball Shots, 20#/14# to 10ft target

100 Sit-ups

50 Buddy Pull-ups

1 Mile run

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 Who's go balls? CFBT does!

Shoulder Press THEN Back Squat

If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.  

Mark assisting Kate with some Pislols on Manhattan Beach after the CF games! 

For Time:

Run 800m

Then three rounds of:

5 Handstand Push-ups

10 Overhead Squats, 95#/65#

15 Toes to Bar

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The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]

 Molly PR's her deadlift!

Skill Work: Handstands and Pistols

20 Double Unders

21 Burpees

30 Double Unders

15 Burpees

40 Double Unders

9 Burpees

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Highlights from the 2010 CrossFit Games, by CrossFit Again Faster - video [wmv] [mov]

2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.