CF Yongsan is back in action after a quick two weeks off for UFG 09!!!
We have some newcomers who should be there so strap on your running shoes and eat your Wheaties (figuratively speaking)...
With the day off, we'll have time to bring some new toys to workout with...
See you Tuesday at 1715...
Monday, August 31, 2009
Thursday, August 13, 2009
NO WORKOUTS FOR TWO WEEKS ! ! !
CrossFit Yongsan is closing it's "doors" for the next two weeks. With almost everyone heading out of town to support the upcoming exercise we know most people will be gone.
Keep up with your workouts since we will hit it hard when we get back. A bunch of us have signed up for the Gangnam Half Marathon on Saturday 29 AUG right after we get back from the exercise. Get signed up and come join us. It is free to all USFK members and families. There is a marathon, half marathon, 10k and 5k event so everyone can come out for a day of fun!!!
Regular CrossFit classes will start back up TUESDAY, 1 SEPTEMBER 2009 at 1715 hours. See you then.
Don't forget that we are gearing up for our workout / fund raiser for Saturday, 26 September to support Fight Gone Bad IV and raise money to fight Prostate Cancer and support the Wounded Warrior Foundation. Click on the links to the right for more info...
Keep up with your workouts since we will hit it hard when we get back. A bunch of us have signed up for the Gangnam Half Marathon on Saturday 29 AUG right after we get back from the exercise. Get signed up and come join us. It is free to all USFK members and families. There is a marathon, half marathon, 10k and 5k event so everyone can come out for a day of fun!!!
Regular CrossFit classes will start back up TUESDAY, 1 SEPTEMBER 2009 at 1715 hours. See you then.
Don't forget that we are gearing up for our workout / fund raiser for Saturday, 26 September to support Fight Gone Bad IV and raise money to fight Prostate Cancer and support the Wounded Warrior Foundation. Click on the links to the right for more info...
0 for 2
CrossFit Yongsan missed another workout today. Getting ready for UFG has everyone pretty busy. Sorry we missed you guys!!!
Tuesday, August 11, 2009
Sorry Team OBE
OBE: Overcome By Events
Both the big boss and I got caught up at work late tonight so we
obviously didn't make it to tonight's workout. I hope everyone who
showed up was able to get in a good workout... inside.
Sent from my iPhone
Sunday, August 09, 2009
Team Murph
SATURDAY 090808
Teams of 3 or 4 tackled this Hero WOD together in classic CrossFit fashion. Murph is named in honor of 1LT Michael Murphy, the first Medal of Honor winner in Afghanistan who died while finding an exposed area to radio for help while trying to save his team of Navy Seals from 30-40 armed insurgents.
"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Good Guys - CrazyHusband, Mitchell, Kristi, COL Clark (30:15)
Bad Guys - Hannah, Rusty, Dave, Judith (28:55)
Team Arrowhead - Steve, 12 year old twins Jacob and Josh (32:28)
Great job guys!!!
Team pull ups allowed for lots of standing around apparently...
Team push ups sounded easier than they really were. 5 or 10 push ups every 30 seconds for several minutes starts to add up fast...
Wildman and accomplished Zone Dieter David tackled the entire Murph by himself in just over 1 hour. Good work brother!!!
Teams of 3 or 4 tackled this Hero WOD together in classic CrossFit fashion. Murph is named in honor of 1LT Michael Murphy, the first Medal of Honor winner in Afghanistan who died while finding an exposed area to radio for help while trying to save his team of Navy Seals from 30-40 armed insurgents.
"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Good Guys - CrazyHusband, Mitchell, Kristi, COL Clark (30:15)
Bad Guys - Hannah, Rusty, Dave, Judith (28:55)
Team Arrowhead - Steve, 12 year old twins Jacob and Josh (32:28)
Great job guys!!!
Team pull ups allowed for lots of standing around apparently...
Team push ups sounded easier than they really were. 5 or 10 push ups every 30 seconds for several minutes starts to add up fast...
Wildman and accomplished Zone Dieter David tackled the entire Murph by himself in just over 1 hour. Good work brother!!!
Thursday, August 06, 2009
Gas-y Helen
3 rounds for time of:
400m run
21 burpees
12 pull ups
400m run
21 burpees
12 pull ups
Rusty - 15:21
Henry - 18:10
Kristi - 18:59
Mitchell - 19:44
Hannah - 20:03
Good work guys!!!
Sent from my iPhone
Tuesday, August 04, 2009
Ladders
TUESDAY 090804
Pull up Ladder: With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.
Kristi - 12 rounds
Mitchell - 9
Forsyth - 9
Hannah - 8
Miguel - 6
Burpee Ladder:
Henry - 11
Forsyth - 11
Miguel - 10
Hannah - 8
Kristi - 8
Mitchell - 8
We had two newcomers that tackled the Benchmark workout (twice)... great job gentlemen!!!
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Mike - 6:48 / 7:40
Montero - 9:43 / 10:17
Pull up Ladder: With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.
Kristi - 12 rounds
Mitchell - 9
Forsyth - 9
Hannah - 8
Miguel - 6
Burpee Ladder:
Henry - 11
Forsyth - 11
Miguel - 10
Hannah - 8
Kristi - 8
Mitchell - 8
We had two newcomers that tackled the Benchmark workout (twice)... great job gentlemen!!!
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Mike - 6:48 / 7:40
Montero - 9:43 / 10:17
Sunday, August 02, 2009
FIGHT GONE BAD IV in KOREA
CrossFit Yongsan is proud to announce that we are joining the fight against Prostate Cancer and to help the Wounded Warrior Project.
On Saturday 26 September, 2009 we will lead the way for CrossFit Affiliates from around the world as they come together for one workout: Fight Gone Bad. We will be raising money and awareness for Athletes for a Cure and the Wounded Warrior Project so come join the fun.
Click on the Fight Gone Bad IV link in the upper right to register as an athlete and start raising money for Team CrossFit Yongsan.
On Saturday 26 September, 2009 we will lead the way for CrossFit Affiliates from around the world as they come together for one workout: Fight Gone Bad. We will be raising money and awareness for Athletes for a Cure and the Wounded Warrior Project so come join the fun.
Click on the Fight Gone Bad IV link in the upper right to register as an athlete and start raising money for Team CrossFit Yongsan.
SATURDAY 090801
Sorry about that I published the wrong date in the video - we really did this on Saturday 01 AUG 2009.
AMRAP in 20 minutes
Run 200m
7 Pushups
7 Squats
Great Job Everyone!!
You can also see us on YouTube:
AMRAP in 20 minutes
Run 200m
7 Pushups
7 Squats
Great Job Everyone!!
You can also see us on YouTube:
Saturday, August 01, 2009
Big Fat Lies with Gary Taubes
Gary Taubes, an award-winning writer for Science, the New York Times Magazine and other publications, came to Stevens to discuss his controversial new bestseller, Good Calories, Bad Calories which argues that much of what we have been told about the relationship between body weight, diet and exercise is wrong.
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