Everyone got to choose their workout today. Most of us chose an easier/shorter one today so we can hit it hard on Friday. Doc Baker and newcomer John chose to do a hard one today.
CF Yongsan Baseline
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
C.H. - 6:14
Jae - 6:47
Randolph - 6:59
Tomsik - 7:20:99
Birdsong - 7:21
Doc Baker and John picked 100 perfect push ups...
100 perfect push ups
Do as many push ups as you can in a single set without resting. When you have to rest for more than a second, get up and run 400 meters. Come back and do another set of push ups. Run 400 meters everytime you can't do any more perfect push ups. Repeat until you get to 100 push ups.
Doc Baker - 6:24 (400m runs)
John - 9:42 (50 squats subbed for each 400m run)
Great job everyone!!!
We'll show you how hard 10 minutes could be... or 4 minutes...
John pullin some nice pull ups for our regular warm up. You can click the links to the right to see all six exercises we use for our dynamic warm up before every workout...
Once 3 sets of 10 push ups gets too easy, Jae will be there to add some resistance so you get stronger with every warm up.
Jae rock solid with his "L sit" on the parallettes. This is all "abs" baby...
Randolph playing with a handstand on the parallettes... Coordination, Accuracy, Balance and Agility are part of CrossFit's definition of fitness. Can your workout say that...???
Randolph with his patented "break-dancing" dismount...
Doc Baker and John workin through their 100 Perfect Push ups workout...
The boys finishing up our Baseline Workout...
A good CrossFit workout always leaves you a little devistated by the potent intensity of each workout. Intensity is the key to health and fitness success. "Embrace the suck..."
Jae showin off more "ab" work with some strong handstand push ups on the parallettes...
Who knew so many of our functional exercizes used so many different muscles at once...
Birdsong is worried you can't get "big" by "just" doing CrossFit. I don't think he has anything to worry about...
CrazyHusband with some tall guy handstand push ups using the glorious bands for an assist. It still allows you to work the movement through the full range of motion even when your not yet strong enough for some of the movements. Bonus...
John playing with Plance Push ups and handstands in the parallettes. Good work John!!!
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