Monthly Archives April 2018

BYST – May 1, 2018

CrossFit Belleville – Private Dryland Training View Public Whiteboard WarmUp Pizza Game *play for the length of one song *3 burpee penalty Strength/Skill Bench Press: 6 sets of 3 reps *start with empty barbell but this set does not count as one of your working sets *add weight as technique allows Mobility/Prep Foam rolling/Lax ball Stretching *review movements and standards Metcon 3 rounds – 1 min at each station 1. Toes to bar 2. Shuttle sprints 3. Bent over DB rows 4. Burpee Box jumps 5. Goblet squats
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Comp Club May 1, 2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Metcon (3 Rounds for weight) Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Clean Minutes 8:00 – 10:00 – Heavy Squat CleanThese are times allotted to find a 1rm for these lifts. Front Squat (Emom 10) 1 Tempo front squat 5 seconds to bottom 1 second pause at bottom Add weight each round Metcon (Time) 3 Rounds For Time: 400 Meter Run 21 Burpees
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Push It!

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle- What’s your favourite thing to do with your family? Warm up- Rowing – 200m, 150m, 100m, 50m – in between each set of rowing athletes perform * 10 sit ups * 10 push ups * 10 squats * 10 lunges Metcon (AMRAP – Rounds and Reps) AMRAP5 strict press 20 skips 1 shuttle run Skill Push Press 5×5 with 30 sec-1min rest in between sets – What’s the difference between a strict press and a push press? – Key points to remember… * front rack position * dip * push head through at the end * elbows fully extended at the top Game Triangle Tag
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May, more than any other month of the year, wants us to feel most alive.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Foam Roll Lats + Thoracic Spine x 30s each 2 Rounds of: 7 Yoga Push-ups 15 Banded Pull-aparts 7 Yoga Push-ups 15 Banded Pull-aparts 20 Shoulder Taps Weightlifting Bench Press (1 RM) Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 Metcon Prep 5:00 Review Rope Climb + Scaling 2-3 Sets of: 1 Rope Climb (or 5 Strict Pull-ups) Ring Muscle-up or Ring Dip Practice x 2-3 reps per set. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2/1 Rope Climbs 5/3 Ring Muscle-ups 200 Meter Run Rx+: (2/1 Legless Rope Climb) L3: (1 1/2 Rope Climb) (10/8 Ring Dips) L2: (5 Strict Pull-ups) (15/12 Push-ups) L1: (10 Ring Rows) (10/8 Box Push-ups) *Alt. Scaling for 200m Run = 250m Row or 30s Bike Extra Credit 1a) DB Pullovers: 3 x 10. Rest 30s. 1b) Landmine Rockstars: 3 x 30. Rest 30s.
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Book it!

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Foam Roll adductors + Hamstrings x 20s each 2 Rounds of: 10 Reverse Lunges in Place 10 Banded Goodmornings 10 X-Band Walks right + left 10 Single Leg Glute Bridges (5 each) Barbell and complete, 5 Muscle Snatch 4 Power Snatch 3 Overhead Squats 2 Squat Snatch 1 Squat Snatch Rest 10-20s between movements. Strength Sumo deadlift off 2″ plates (25s) (1RM ) Rest 2:00 Plates are elevated 2″ off the floor with 25# plates – Beginners: 5 x 5, 2″ off the floor adding weight if form permits. Rest 2:00 Metcon Prep Squat Snatch: Warm-up performing sets of 2 work slight above desired metcon weight. Metcon Bookie (Time) 60 Bar Facing Burpees 21 Squat Snatches (135, 95) *9:00 Cap Rx+:(155, 105) L3: (115, 75) L2: (95, 65) L1 Metcon: For time: 45 Burpees 45 DB Thrusters (light) Extra Credit 1a) Bulgarian Split Squat: 3 x 6 ea. Rest 30s. 1b) Reverse Crunch: 3 x 10. Rest 30s.
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Turn your face to the sun, and all of the shadows will fall behind you.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Dynamic Warm up (No Measure) High Knees Butt kicks Over the fence Lunge/twist Backwards jog Shuffle Double tap Long Jump belly up sprint Belly down sprint Strength *Superset* 1a) Single Arm DB Push Press: 4 x 6 ea. 1b) Single Leg DB RDLs: 4 x 6 ea. Rest 45s. Metcon Metcon (Time) Every 4:00 x 5 Sets: 100 Meter Sprint 10 Front Squats (135, 95) 50 Meter Farmer Carry (70s, 55s) L3: (115, 75) L2: (95, 65) (53, 35) L1: (75, 55) (45, 25) *Score is your slowest split
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Comp Club April 29, 2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Snatch (1rm) Metcon Metcon (AMRAP – Reps) ”Ring of Fire” AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) … Up by (1) rep each round Metcon (No Measure) 2 Rounds, Not for Score: Minutes 0:00 – 5:00 – Light Pace Minutes 5:00 – 8:00 – Moderate Pace Minutes 8:00 – 10:00 – Fast Pace
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If two wrongs don’t make a right, try three..

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Banded Snatch Warm up (No Measure) 10 Banded Pull aparts 10 Pass Throughs 10 Banded Pull aparts 10 Around the World (5 each side) 10 Banded Pull aparts 10 OHSThen team up and each athlete complete: 2 Rounds of: 7 Power Snatch 12 Wallballs 15 Calorie Row Metcon Mustang Sally (Time) Teams of 3 : 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) *Beginner Option Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches 40:00 Cap
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Show Your Pride!

Let’s see it…pics of your hot new car decals. If you need to get one, grab it from one of our coaches. Post a pic of it on your car before May 20 and use #CFBPRIDE We will draw one random entry for a $25 gas card for your pimped-out car!
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First we form habits, then they form us.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Foam Roll Lats x 30s each Upper Complex #3 (done with an empty barbell) 10-8-6-4-2 Barbell Rows Hang Muscle Cleans Push Press Barbell Curls Review Hang Power Clean + Push Jerk + Split Jerk with an empty barbell for 5 minutes Weightlifting Clean Combo (HPC/PJ/SJ) (E90sO90s 5 x 1 + 1 + 1 @70%) Hang Power Clean + Push Jerk + Split Jerk*In between sets complete 10-15 Banded Lat Pulldowns *70% of your “lightest” lift Metcon Metcon (AMRAP – Reps) 5 Rounds of 30s work/30s Rest: 1a) Russian KBS (70, 53) 1b) Walking Lunges (BW) 1c) Hollow Rocks 1d) Barbell Rows (135, 95) 1e) Banded Tricep Pushdowns *Score = total reps *If your bench press is above 300# use a green/blue band L3: (53, 35) (115, 75) L2: (45, 25) (95, 65) L1: (35, 25) (75, 55) Extra Credit 1a) Leaning Away DB Lateral Raises: 3 x 15 ea. Rest 30s. 1b) DB Hammer Curls: 3 x 12. Rest 30s.
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