We tackled the CF Yongsan Baseline workout to get some people on the board and give the rest of us a glimpse of how our Metcon conditioning is coming along since we last hit this workout.
800 meter run
40 air squats
30 sit ups
20 push ups
10 pull ups
David - 5:20
Osan Andy - 5:38
Ryan - 6:11
C.H. - 6:15
Kyeong - 6:30
Chief - 7:43
Regina - 8:34
Kyeong working on her shoulder flexibility so she can start getting her kipping pull ups going.
Ever since we started playing with handstands, I can't keep 'em off the wall...
I can't keep CrazyMonkey from joining into our workouts either... How many kids complain when they don't get to exercise...???
CrazyMonkey racing me to the finish line...
David showing off his kipping pull ups. Notice how the lateral movement of his hips translates into vertical movement that brings him closer to the bar even before he begins to bend his arms and "pull". Integrating the hips into the movement allows you do to more pull ups which translates into more WORK. WORK equals Force x Distance. WORK divided by TIME equals POWER which is equal to INTENSITY. INTENSITY is what we are looking at maximizing in our workouts...
INTENSITY is what brings us to our knees at the end of a good workout...
"How Hard Could 20 Minutes Be?" Indeed...
Regina showing off a perfect front squat...
...into a perfect overhead press = heavy thrusters...
Kyeong getting stronger while maintaining a picture perfect squat of her own...
Newcomer "Osan" Andy getting some nice work done under some heavy thrusters... welcome to the family...
No comments:
Post a Comment