Monthly Archives May 2018

Your body can withstand almost everything. It’s your mind that you have to convince!

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 10min Split Jerk Warm up (No Measure) Empty barbell 5 x Clean Grip RDL 5 x Clean Pull 5 x Front Squat 5 x Hang Clean + Press 5 x Clean + Push Press 5 x Strict Press from the split 5 x Split Jerk 20 Banded pull aparts 1min Banded Tricep Stretch (30s each) 20 Lat Pulldowns Add light weight on bar and repeat barbell complex How To: 10min Split Jerk Weightlifting Split Jerk (1RM) *from the rack *20min Metcon Get your wind back (AMRAP – Reps) 4 min AMRAP 400min Run Max Reps S2OH (135/95) Rest 2 min 4 min AMRAP 400min Run Max Reps S2OH (135/95) *Score is total S2OH reps L3: (115,75) L2: (95,65) L1: (75,55) Extra Credit 3 rounds 20 Sec L Sit Hang 20 V-Ups
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Comp Wod May 31,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Metcon Metcon (Time) For Time: 800 Meter Run 50 Overhead Squats (45/35) 800 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35) Metcon (No Measure) Not For Time: 10-8-6-4-2: Bench Press (Bodyweight) Strict Chest to Bar Pull-Ups
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Learn to see things backwards, inside out and upside down.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Roxanne *w burpees Lower body Warm up (No Measure) 2 Rnds 6 RDLs 6 Front Rack Reverse Lunge (3each) 6 Back Squat 10 x-Band walks (Right/Left) 5 Foam Roll Adductor passes Then, 10 V-Stretch 10 Cossack Squats (5each) Banded Ankle mobility (30s each)3 way banded shoulder stretch Weightlifting 25min Clean EMOM (@75% of your HSC) On the minute x 16: Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest Metcon Hang on (Time) 21-15-9 Hang Power Cleans (95,65) HSPUs Burpees to Target *11min cap L3: (Box HSPUs) L2: (75,55) (Push Ups) L1: (55,45) (Kipping Push ups) (Burpees no target) Extra Credit 3 rounds 45 sec Elbow Plank 20 Superman
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Physical + Mental Health + Breathing – It’s all connected!

Let’s try an experiment… For the next 10 seconds breathe as quickly and forcefully as you can. Ready? Go! Notice how you feel. Now, for the next 10 seconds breathe as slowly and as controlled as you can. Again, notice how you feel. What one made you feel more relaxed, less tense? Hopefully it was the second one! ;P You know when your having a less than proud moment and someone has the nerve to tell you to calm down & breathe? Well, as annoying as they may be in that moment, they’re right. We live in a society that is always on the go. Which puts us, and leaves most of us, in the flight or fight response (sympathetic nervous system). It increases heart rate, blood pressure and puts our digestive system on hold. The goal is to find some balance and deep, focused breathing can help. It brings us into a rest and digest state (parasympathetic nervous system). It lowers the heart rate, blood pressure, relaxes the GI tract, helps to reduce anxiety and calm the entire body. So carve out a few minutes today and find a comfortable position – seated or laying down. Take a deep
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We all have a playroom! It’s called outside!

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 400m Run Limber 11 (No Measure) Foam Roller – Abductors 30s each Foam Roller – Adductors 30s each LAX Ball – Glute Smash 30s each Cross x 8 each V-Roll x8 Frog Stretch 30s Pigeon 30s each Fire Hydrant – 8 Circles each Mountain Climbers – 8 each Cossack Squats – 6 each Couch Stretch 30s each Metcon Metcon (No Measure) 30min Sled Pull (Straps on shoulders) x 50meters rest 60sec L – Sit x 30sec rest 60sec Hammer Tire Hits x 20 rest 60sec Front Rack Carries (elbows in,down/core tight) x50meters rest 60sec Extra Credit 3 rounds 10 GHD Situps 10 Ghd Back Extensions
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Comp Wod June 3,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Snatch On the 1:30 for 7 Sets: Snatch Pull Hang Snatch High Pull 2 Power Snatches 2 Overhead Squats Technique loads. Not to exceed 50% of 1RM. Squat Snatch (EMOM 9) On the Minute x 9 – 2 Repetitions Minute 1 – 60% Minute 2 – 65% Minute 3 – 70% Repeat this cycle (2) additional times Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set
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Comp Wod May 29,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Front Squat (10×1) 6 Seconds Down, 1 Second Pause in Bottom Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups Metcon (Time) 27-24-21-18-15-12-9: Calorie Row Rest 1 Minute Between Efforts
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Positive Vibes!

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle- What would you do if you were invisible? Warm up- Run 400m then… Limbo- athletes perform 3 reps of an action before going under the limbo bar. Skill Wall balls Metcon (AMRAP – Rounds and Reps) AMRAP6 wall balls shuttle run 6 ring rows shuttle run Gymnastics Monkey Hangs L-sits Game Bridge Tag
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We should not be afraid to go into a new era and leave the old behind.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 15min Lower Body Complex #1 (No Measure) 3 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add lightweight. Strength 20min Front Squat (EMOM 10 x 5 @ 65-70%) *take 10min to work up to your EMOM Weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 9 Front Squats (95,65) 18 Wallballs (20,14) 36 Situps 72 Double Unders L3: (115,75) L2: (95,65) (150 Single Unders) L1: ( 75,55) (14,10) (150 Single Unders) Extra Credit 3 rounds 20 sec Hollow Hold 20 Hollow Rocks
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