CrossFit Belltown

"Filthy Fifty"

For time:

50 Box Jumps, 24"/20"

50 Jumping pull-ups

50 Dumbell Swings, 35 pounds

50 Walking lunge steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions/ supermans

50 Wall ball shots

50 Burpees

50 Double unders

Post time to comments.

Compare to 7.6.2010

Big props to Rowena.  The girl has a brace on her foot and is not missing a WOD.  She comes in and we scale accordingly, so she can still get her WOD on!  Everyone should take notice of this, just because something is injured is not an excuse to miss your workouts (depends on how severe obviously) but even with a fractured foot we are able to work around it.  Way to go Rowena, you are an inspiration to us all!

 

Sorry for late post, internet is down...

WOD:

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. 

Post 5-3-1: Go for max pull-ups or 500m row.  

Who's got hops?  

 

 

MWOD: Internal Rotation/Scap Gliding

Wall stretch: 2 min per side

Hand on hip stretch: 2 min per side

 

WOD #1:   3 Position Cleans: 3-3-3

Three positions are from the high hang, above the knee, and then from the floor.

 

WOD #2:  Five rounds for time of:

200#/125# Cleans, 3 reps

5 Handstand push-ups

CrossFit Level 1 Seminars: CrossFit Effects, CrossFit BGI, CrossFit Omaha, CrossFit Virtuosity.

 

 

CrossFit Olympic Lifting Certification at CFBT December 2011

Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Olympic lifts. The Snatch and Clean and Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Click here to register! 

Five rounds for time of:

400m Run

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

20 Sit-ups

Post time to comments.

Erin and I got matching battle wounds from the stones last weekend.  CrossFit girls wear their wounds with pride!

"Jackie"

For time:

1,000m Row

50 Thursters, 45# 

30 Pull-ups

 

Post time to comments.

Brandon crushing the Farmers carry/Sandbag event at the Strongman competition last weekend.

"Jack"

Complete as many rounds as possible in twenty minutes of:

115#/75# Push Press, 10 reps

10 Dumbell swings, 55#/35#

10 Box jumps, 24"/20"

 

Post rounds to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD:

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. 

 

Rohan manhandling the log at the Strongman competition!

 

Three rounds for time of:

30 Dumbell swings, 55#/35#

25 Wall ball shots, 20#/14#

20 Pull-ups

 

Post time to comments.

WOD Demo at CrossFit Charlotte - video [wmv] [mov]

Third Annual CrossFit Certification Trainer Summit, Charlotte, North Carolina.
CrossFit Level 1 Seminar: CrossFit Charlotte.
CrossFit Coaches Prep Course: Ultimate CrossFit.

Complimentary CrossFit 101- This Saturday!

For those of you who have been wondering what this whole "CrossFit thing" is all about, come find out this Saturday at our CrossFit 101.  We will do a short WOD (workout of the day), followed by a quick discussion about what CrossFit is, how and why it works.  

There is no charge for this class; however all participants MUST register online prior to attending.  NO EXCEPTIONS.  This class is for non-members only, however current members are encouraged to listen to the lecture.

 

What: CrossFit 101 (complimentary)

Where: CrossFit Belltown 

When: Saturday, November 13, 10:30am SHARP

Who: Those interested in finding out more about CrossFit