Thursday, March 5 2015

insta - January Best Shots CrossFit Bell-295

Workout of the Day

Skill & Drill
CrossFit Open Cycle Week 4

Handstand Walk

Conditioning

5 Rounds For Time:
50′ Handstand Walk
2 Rope Climbs 15′

Rest 5 Minutes
Then

Every Minute on the minute for
5 Minutes
10 Chest to Bar Pullups

Announcements

CrossFit Games Team Black vs Team Red Update:

Team Red – 72 Points
Team Black – 69 Points

Although participation was nearly perfect this week. A few people couldn’t make it to Friday Night Lights or our Sunday showdown and it effected the scores. We also had 2 individuals forget to submit scores.

At the end of the day though, it came down to the spirit award. Team Red just showed more camaraderie week 1. However I have a good feeling now that Coach Tomy is back, Black team will pull through.

Although Red vs Black is a friendly competition lets not forget together we form Team CrossFit Bell and we currently sit in 164th in the Region as a box. We are truly becoming a force to be reckoned with as fundraisers, competitors, and as a CrossFit community. Keep up the good work!

-Coach

Live.Lift.Learn

Wednesday, March 4 2015

insta - January Best Shots CrossFit Bell-216

Workout of the Day

STRENGTH
CrossFit Open Cycle Week 4

Hang Power Clean
3 – 3 – 3 – 3 – 3

Conditioning

For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Hang Power Clean 95# / 65
Burpee Box Jump Overs

Tuesday, March 3 2015

insta - January Best Shots CrossFit Bell-72

Workout of the Day

STRENGTH
CrossFit Open Cycle Week 4

Deadlift
2 – 2 – 2 – 2 – 2

Conditioning

10 Rounds
1 Bear Crawl
15 Wallballs

Monday, March 2 2015

insta - January Best Shots CrossFit Bell-64

Workout of the Day

Conditioning
CrossFit Open Cycle Week 4

Every Minute on the Minute
For 20 Minutes
Minute 1
5 Squat 185# / 105#
Minute 2
10 Ring Dips

Accessory WOD

5 Minute Plank Hold
every time you drop perform 10 situps

CrossFit Games Open 2015

Submit your scores! Scores must be submitted before 8pm Mon March 2

15.1
Rx Men
1) Ant 184
2) Fadi 176
3) Scott 174

RX Women
1) Karli 121
2) Nicole 117
3) Brenda 116

Scale Men
1)Rodrigo 238
2) Mohsin 175
3) Phil 121

Scale Women
1) Pierina 220
2) Shannon 189
3) Katie R 184

15.1A
Rx Men
1) Scott 285
2) Fadi 275
3) Mark S 265

RX Women
1) Brenda 155
2) Terita 147
3) Karli 145

Scale Men
1) Rodrigo 155
1) Steve 155
1) Phil 155

Scale Women
1) Rej 115
2) Pierina 105
2) Coleen 105
2) Amanda 105

Sunday, March 1 2015

IMG_1402

IMG_1410

CrossFit Games Open
Team CrossFit Bell
Red Vs Black

CrossFit Games Open WOD 15.1

Rx’d
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

CrossFit Games Open WOD 15.1a

All Divisions
1-rep-max clean and jerk
6-minute time cap

CrossFit Games Open 2015

There will be no regular scheduled classes today.
Instead join us as CrossFitBell Red Team battles CrossFit Bell Black Team.
WOD briefing and standards begins at 10 AM
A warmup will be provided for you or you can stick to your own warmup routine.

Upon completion of all the heats, we will crown our top 3 Rx men/women and top 3 Scaled men/women

We encourage everyone to wear your team colors.
We will have spaces available for those we did not register for the CrossFit Open.

15.1 Strategy
For Discussion visit our Facebook Group or our CrossFit Open Website

I will not be going as in depth on strategy this year because there is some great info out there already. Instead I’ll be linking to these videos and giving you small tidbits of info based on my own experiences.

I suggest you turn to your team leaders for information and guidance.
____________________________________

Outlaw strategy

How to Tape for 15.1

____________________________________

Teams

 Fadi Baaklini
 Scott Harvey
 Chris Colpitts
 Peter Costigan
 Raymond Yuen
 Jake Althaus
 Jeff Scott
 Jonathon Brigati
 Mark Quackenbush
 Michael Barone
 Rodrigo Pena
 Sidney Outlaw
 Matthew Blank
 Ricardo Ospino
Andy Ha
 Autumn Garcia
 Brenda Gonzalez
 Amanda Puma
 Jennifer Polo
 Karli Hausman
 Nicole Gentile
 Shannon O’Neill
 Denice Bolanos
 Jessica Waring
 Katherine Rangel
 Katie Mitchell
 Madison Porzio
 Alexandra Turchinsky

 Karl T Brunhuber
 Matt Waldron
 Carlos Fernandez
 Michael Impellizeri
 Hai Tran
 John Famoso
 Nicholas Roubanis
 Lon Bazelais
 Dustin Konigsberg
 Mohsin Qadri
 Steven Watson
 Jonathan Pabon
 Mark Sheppard
 Anthony Lucic Team Manager
 Briana Del Vecchio
 Heather Lucic
 Pierina Ortiz
 Linh Phung
 Kathy Tsomos
 Rejeanna Caccio
 Coleen Verity
 Deanna Barrios
 Diana Cerquera
 Emily Wong
 Marlise Dumond
 Melissa Ferman
 Heather Thieme
Terita Murphy

Live.Lift.Learn

Saturday, February 28 2015

insta - January Best Shots CrossFit Bell-58

Workout of the Day

Conditioning
CrossFit Open Cycle Week 3

4 rounds for time of:
10 Sumo Deadlift High-Pulls 95# / 55#
10 Push Presses 95# / 55#
20 Back squats 95# / 55#

CrossFit Games Open 2015

15.1 Strategy
For Discussion visit our Facebook Group or our CrossFit Open Website

I will not be going as in depth on strategy this year because there is some great info out there already. Instead I’ll be linking to these videos and giving you small tidbits of info based on my own experiences.

I suggest you turn to your team leaders for information and guidance.
____________________________________

Outlaw strategy

How to Tape for 15.1

Cal Strength Strategy

____________________________________

15.1 RX
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1 SCALE
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap
____________________________________

Teams

 Fadi Baaklini
 Scott Harvey
 Chris Colpitts
 Peter Costigan
 Raymond Yuen
 Jake Althaus
 Jeff Scott
 Jonathon Brigati
 Mark Quackenbush
 Michael Barone
 Rodrigo Pena
 Sidney Outlaw
 Matthew Blank
 Ricardo Ospino
Andy Ha
 Autumn Garcia
 Brenda Gonzalez
 Amanda Puma
 Jennifer Polo
 Karli Hausman
 Nicole Gentile
 Shannon O’Neill
 Denice Bolanos
 Jessica Waring
 Katherine Rangel
 Katie Mitchell
 Madison Porzio
 Alexandra Turchinsky

 Karl T Brunhuber
 Matt Waldron
 Carlos Fernandez
 Michael Impellizeri
 Hai Tran
 John Famoso
 Nicholas Roubanis
 Lon Bazelais
 Dustin Konigsberg
 Mohsin Qadri
 Steven Watson
 Jonathan Pabon
 Mark Sheppard
 Anthony Lucic Team Manager
 Briana Del Vecchio
 Heather Lucic
 Pierina Ortiz
 Linh Phung
 Kathy Tsomos
 Rejeanna Caccio
 Coleen Verity
 Deanna Barrios
 Diana Cerquera
 Emily Wong
 Marlise Dumond
 Melissa Ferman
 Heather Thieme
Terita Murphy

Friday, February 27 2015

insta - January Best Shots CrossFit Bell-16

Workout of the Day

STRENGTH
CrossFit Open Cycle Week 3

Press
5 – 5 – 5

Conditioning

For Time:

50 Strict Pullups

CrossFit Games Open 2015

WOD 15.1 has been released.
Please familiarize yourself with the WOD and the standards

15.1 Rx’d 
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap


15.1 Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Thursday, February 26 2015

insta - January Best Shots CrossFit Bell-258

Workout of the Day

Skill and Drill
CrossFit Open Cycle Week 3

Muscleup

Conditioning

10 Minute AMRAP
60 Bar facing Burpees
30 Deadlifts 275# / 155#
10 Muscleups

Muscleup scale = banded transitions

CrossFit Games

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

Click here to signup and compete with Team CrossFit Bell