Saturday Functional Fitness

SATURDAY 090228

Lots of no shows today, must have been some overindulging going on...

Shane, David, Dunnick and I hit a quick "Helen" before the 0800 class
outside in the chilliness.

Kyong was the sole survivor to make it to the 0800 class so she got
some special treatment. A quick warm up of pull ups and dips followed
by some good looking front squats. She worked her way up to a set of
five at 65 pounds. She is going to go even heavier next time...

Newcomers Eric, Lucas, Felicia and Rueben made it to the 0830 class
with some introductory squats. We played around with some good
looking handstands and hit a quick WOD of:

Run the length of the basketball court and back
10 push ups
10 squats
Run the gym
9, 9...
Run
8, 8...
All the way down to 1, 1...

Everyone came in under 10-minutes so they are all ready for a more
serious workout. Great job guys!!!

Sent from my iPhone

Your Workout is Our Warmup

I was going to put "We are better than you" but I didn't want to hurt
anyone's feelings. Especially if you think 45-minutes on the
elliptical or treadmill or aerobics class or spin class or jamba juice
class is actually beneficial for you...

FRIDAY 090227

The one day I don't bring my camera and we end up with people in the
racquetball court doing Trigg's strangely effective bear crawl frog
jump hybrid warm up. Talk about strange looks from the water fountain
crew.

Four of our badasses tackled the WOD outside in the Korean chilliness
and got (heaven-forbid) grass clippings all over them. It was a
beautiful thing.

Workout:

3 rounds for time of:
Run 400 meters-ish
30/20 Push ups (males/females)
30/20 Sit ups

Trigg
Doc Baker
Davina
Nurse Kim

I'll have to get the exact times from these guys later. I had
stopwatch and childcare issues all at once.

It was strong work once again though.

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Hard Work...Good Fun...!!!

With the weather outside just a little bit too cold to do some good ole' fashioned running, we were warming up in the hallways waiting for some space to open up. We ended up hitting a nice WOD in one of the racquetball courts. I thought for sure with all the noise we were making that we would get kicked out but that never happened. I guess I'm losing my touch...

CrossFit Warm up (CFWU)
10 Overhead Squats
Samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups

Workout of the Day (WOD):
21-15-9 reps for time of the following:
Air squats
Push ups
Sit ups
Slam balls
Overhead squats
Burpees
Pull ups

Trigg - 17:20
Jae - 17:44
Doc Baker - 19:36
John - 21:07
Davina - 24:42
Randolph - 25:10
James - 26:01

Strong work everyone!!!


Warming up in the hallway. Why do all the "bodybuilders" need so many water breaks...??? I think they might be either too weak or too lazy...

Davina striking a pose while loosening up her shoulders and upper back with shoulder dislocates...

A little "squat therapy" will improve your hip and hamstring flexibility and will make you stronger through the full range of motion. A powerful hip extension (standing up rapidly) is the key component to almost every athletic endeavor.

Doc Baker getting extra deep on his squats. He must be ready to start packing on the weight...

This workout must have been too easy if Jae found the time to pose for the cameras. I guess I am losing my touch in programming challenging workouts. It looks like it's back to the drawing board...

Pull ups quickly became a team event. We just don't like to focus on our weaknesses and we usually workout only our strengths. Back & Bi's, Chest & Tri's and daily hamster raises on the elliptical anyone...???

The beauty about CrossFit is that it quickly and efficiently exposes any weaknesses and teaches you to embrace those challenges as a means to improve your overall fitness level, thereby making you better able to tackle any challenge that you may face in real life.

Isn't that what we should be training for in the first place?!?!!? Not just 2 minutes of push ups, 2 minutes of sit ups and a 2 mile run.

Combat is nothing like the Army Physical Fitness Test. You won't get 10 minutes of rest between fire fights...

What is your fitness program preparing you for...??!?!!?

Working hard and working on proper form with slam balls and overhead squats. Overhead squats are one of the most potent "ab" exercises out there. How much can you overhead squat...??? Don't know??? Come find out!!!

When is the last time you really got a sweat going during one of your workouts??? When is the last time your workout was too much to handle after 20-30 minutes???

Jae finally getting to work on those pull ups... these weren't hard when we were kids were they??? What happened to us???

Doc Baker looking STRONG on his pull ups. Someone has been doing his homework. I guess it helps when you have some nice pull up bars in your backyard...

SFC Randolph dropped his gym membership at "The Point" after just one CrossFit workout. What did he find out in those butt-kicking first 10 minutes...??!?!!?

If you are ready for something different...

Something that actually works...

If you are ready for the best general fitness program on the planet...

Come see if you are right for CrossFit...

Come see what SFC Randolph already knows...

What is Fitness?

10 General Physical Skills

1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

This is one of the definitions of fitness from CrossFit. You are only as fit as you are capable in all ten areas. A deficiency in one area is a "chink in your armor" that you need to focus on to make you a better overall athlete.

Courtesy of Jim Crawley, Dynamax Medicine Balls

CF Yongsan picking up steam

We were expecting 2 maybe 3 people for our first weekday workout... we
ended up with seven athletes hittin the workout hard and they're going
to be bringing their friends so we are going to start growing like
crazy!!!

We are expecting a larger group for this Wednesday, 25 February at
1700. We will meet in the gym at Collier for the warm up then most
likely head outside for the WOD. Don't be late.

Sent from my iPhone

Saturday Skills and Drills

SATURDAY 21 FEBRUARY
Collier Gym

We started with some "squat therapy" against the wall to help get a better feel for proper alignment on the bodyweight squat, a main staple of functional movement and CrossFit workouts.


Trigg and Matt showing how to get your butt down and back in a proper squat, keeping the chest and head as upright as possible.

We wanted to get everyone this low to the ground with the crease of the hip dipping all the way down to just below the knee cap. This requires alot of flexibility in the hips. Great job Rosie!!!

Our bratty cameraman takes over and starts shooting his own brand of photo shoot...

I guess he's trying to point out the importance of building "core" strength in all of your workouts...

This one says, "CrossFit is fun!!!" Dr. Shin is still losing weight. Great job sir!!!

Ryan shows off some core strength with the L-sits. We're still not convinced he's new to CrossFit...

Everyone got in on the action. These are much more difficult than crunches or sit ups and much more effective at building overall core strength and stamina...

Playing with handstands as the icing on our CrossFit cake... mmmmm... cake...

Getting Started

If you've had a chance to look around our site and you're ready to go, you're probably wondering how to get started. And if you've made it this far, we'd venture to guess you are tired of regular Army PT, your old gym membership, or the treadmill/coat hanger that is collecting dust in the corner somewhere. If so, stick it out for a little while longer, we promise it will be worth the wait. If you put in the effort, we GUARANTEE you will see results. It's that simple.

If you want to workout, all you have to do is show up...

And, as always, if you have any questions please email us at crossfityongsan[at]gmail.com.

Once you have seen all there is to see on our site, head over to the CrossFit main page, (http://www.crossfit.com/) and check out their Start Here! page, Nutrition Info link and the Frequently Asked Questions (FAQ) to learn more about CrossFit.

Be careful - there is no known cure for CrossFit...

CrossFit Yongsan Location

CF Yongsan is currently meeting OUTSIDE Collier Field House on USAG-Yongsan.

TUE - 1730
THU - 1730
SAT  - 0900

You can find us outside CFH near the grandstand on Lombardo Field or directly behind CFH at the pull up bars by the scoreboard...

Starting on Saturday 10 September, we will be moving inside to the 'CrossFit' room at Collier Field House.

Still lost?  Send a text: 010-2525-4101

CrossFit Yongsan Price List

CrossFit Yongsan is absolutely FREE to all active-duty military personnel, their families and anyone else with access to the fitness facilites on USAG-Yongsan.

So come out and enjoy the fastest growing fitness revolution on the planet!!!

What are you waiting for???

CF Yongsan Schedule

SATURDAYS

0900 - CrossFit Workout of the Day (WOD)

We will spend 10-minutes on the CrossFit Warm Up (CFWU), 10-minutes on Skills & Drills, and 20-30 minutes on the WOD. Movements can be scaled to any fitness level. 

TUESDAYS & THURSDAYS
1730 - CrossFit Workout of the Day (WOD)

We will spend 10-minutes on the CFWU, 10-minutes on Skills & Drills, and 20-30 minutes on the WOD. Movements can be scaled to any fitness level.

For these evening workouts, trainers may or may not be available depending on work requirements.  In those cases, a senior member of CF Yongsan will lead participants through the WOD.  All WODs will be posted in Beyond the Whiteboard no later than the night before.  If equipment is not available, athletes can conduct the CrossFit Yongsan Baseline Workout after a sufficient warm up.

Introducing the CF Yongsan Coaches

"Coaches? Why do we need coaching? I know how to workout already..."

The fact that you get individualized coaching (personal training) during every workout is one of the things that sets CrossFit apart from other fitness methods. That's why CrossFit is the fastest growing fitness craze on the planet.

The road to CrossFit success starts with learning proper Technique. There is a huge emphasis on this within CrossFit for many reasons. Learning the functional movements properly ensures that you get the most benefit (Strength, Power, Flexibility...) from that full range of motion. It also minimizes the risk of getting injured because you can't get fit when you are sidelined with an injury. As you continue to improve on your technique throughout your CrossFit career, you eventually end up striving for what Coach Glassman borrowed from gymnastics, VIRTUOSITY. Trying to reach for that perfection in a movement that can never really be attained but is worth devoting your life to achieve. Are you trying for a 10.0 on your workouts/movement or are you just going through the motions? We can help you get there...

Technique. Consistency. Intensity. Results. CrossFit.

Lillian Perkins
CrossFit Level I certified - MAY 08
CrossFit Kids certified - AUG 08
CrossFit Nutrition certified - OCT 08
CrossFit Running & Endurance certified - NOV 08
CrossFit Basic Barbell certified - DEC 08
CrossFit Gymnastics certified - JAN 09
CrossFit Olympic lifting certified - NOV 09

Michael Perkins
CrossFit Level I certified - MAY 08
CrossFit Kids certified - AUG 08
CrossFit Nutrition certified - OCT 08
CrossFit Running & Endurance certified - NOV 08
CrossFit Basic Barbell certified - DEC 08
CrossFit Gymnastics certified - JAN 09
CrossFit Olympic lifting certified - NOV 09

Ken Velez
CrossFit Level I certified - NOV 08
CrossFit Olympic lifting certified - SEP 09
CrossFit Kettlebell certified - DEC 09

David Kim
CrossFit Level I certified - FEB 09

If you think you are in pretty good shape...

...think again.

You are probably a pretty good runner if you have spent any time in the military.

Maybe you have gotten pretty "strong" from your Back & Bi's, Chest & Tri's body building workouts every MWF...

If the only weightlifting statistic you know about yourself is your extra-special bench press... you are NOT strong...

Until you ("Men") can keep up with the 5'6", 125lb woman in this video, you are not strong...

...not even close

If you want to learn her secret, come check us out at Collier Gym this Saturday at 0800.

Check your ego at the door...

CrossFit will humble you in the first five minutes but you will grow in ways you never thought possible...

Give it a shot...

Don't be scared...

Freakin Motivating...

Here is an awesome video of last weekend's CrossFit Level I Certification held in San Antonio, Texas at Alamo CrossFit for the Warrior Transition Brigade from Brooke Army Medical Center (BAMC).

Amazing stuff!!!

I guess none of us have an excuse not to get off our butts and get in a great workout...

FREE Saturday Workout

We will be at Collier Gym this Saturday, 21 February at 0800 for a
fun, challenging group workout.

Wear something warm and bring anyone who might bored with their old bodybuilding, elliptical workout...

Sent from my iPhone

CrossFit Yongsan is Official ! ! !

We have been approved by HQ and should be linked from the Main Page shortly.

Standby for more information about when and where we will set up shop...