Lunges and Handstands

TUESDAY 090929

We played around with some Knees-to-Elbows before our workout. A little bit of regular skill work goes a long way...


Drop sets of KTEs were just enough to get everyone more comfortable with the movement and very warmed up for the WOD...


Lots of us still need practice on our handstands. Something about going upside down and supporting your body weight gets lost after out time on the playground as kids...


It was not easy getting this photo of two nice looking handstands at the same time. Great work everyone!!!


Workout of the Day (WOD):

5 rounds for time of:
30 meter walking lunges
5 handstand push ups (*or kick ups into 5 handstands)

Trigg - 9:38
LaToya - 10:00
Glover - 10:30
Henry - 11:00
Bryan - 12:04

Final Results from FGB IV...

The results are in. Team CrossFit Yongsan raised more than $3,000 dollars for Athletes for the Cure and the Wounded Warrior Foundation. Marine SGT Michael Pawlus raised an amazing $1,500 by himself. Great work Mike!!!

17 athletes competed in the event, most for the very first time and they put out an amazing energy even as they were kicking their own butts...

Great job everyone!!!

Can't wait for next year...!!!

Fight Gone Bad IV photos are posted!!!

CrossFit Yongsan FGB IV 20090926

Fight Gone Bad IV devastation...

SATURDAY 090926

Today, Saturday 26 September, hundreds of CrossFit affiliates from around the globe united for one workout and two causes. Fight Gone Bad was the workout and Athletes for a Cure and the Wounded Warrior Foundation were the causes. The goal: raise $1 Million dollars.

Currently, the total raised is over $960,000 dollars with more money coming in as affiliates hosted their workouts.

Team CrossFit Yongsan raised almost $3,000 dollars for the cause...

CrossFit Yongsan also had the privilege of hosting the first FGB of the day worldwide...


This is the quiet before the storm. Everything is set up and all the Saturday 5k runners are wondering if we have any free stuff for them...

FIGHT GONE BAD

The CrossFit workout is 'Fight Gone Bad'. In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of 'rotate', the athletes must move to the next station immediately. One point is given for each rep, except for the rower, where each calorie is one point.

The stations are:
1. Wall ball, 10ft target (reps)
2. Sumo deadlift high-pull (reps)
3. Box jump (reps)
4. Push-press (reps)
5. Row (calories)

We rotated through 3 of the divisions today.

Class A: Standard Men = 75lb push press and sumo deadlift high pull, 20-lb wall ball and 20-inch box jump (we had 24 inches, take that...)
Class B: Modified Men/Standard Women = 55lb push press and sumo deadlift high pull, 14-lb wall ball and 20-inch box jump
Class C: Intermediate = 35lb push press and sumo deadlift high pull, 8lb wall ball and 20-in box jump


The devastation came fast and furious as the 1st heat of Class A men went out a little too fast on the first round. Excitement and anticipation got the best of them and it left bodies in the wake. Rob and Steve were layed out, and Jim wanted to curl up in a ball and go to his 'happy place'...

Jim pulled an impressive score of 220, Rob was close behind with a 215 and an amazing 37 calories on his very first row (West Point Crew) and Steve got a 193. Good work gentlemen!!!


Mike Pawlus led the way in fundraising pulling in over half of all our money with an amazing $1,300+ raised. He also got a nice 184 in Class A in Heat #1. Good job man!!!


Ruben joined us from Area I and had a nice 213 in Class B...


Natasha and Toni also made the trip from Area I (Camp Hovey) and got a 216 and 171 respectively in Class B. Great job ladies!!!


LaToya put in some good work pulling a hard earned 247 in Class C...


I started strong and faded but still pulled a second-best 266 in Class A in the final heat...


Regan also finished us out in the final heat at Class A with a respectable 176 for his first workout with us. Great job man!!!

No one else got caught by the camera laid out on the ground (wondering if they were working hard enough-just kidding...) so their scores are listed here.

Trigg - Class A - 267 (highest of the day after sneaking out of the office for a quick workout...!!!)
Henry - Class A - 226
Alden - Class C - 261
Nicole - Class C - 220
LTC Rhodes - Class B - 236
Gerald - Class C - 296 (after warming up with the 5k run - welcome to CrossFit)
Don - Class A - 228 (from CrossFit Bonifas in Area I)

The iDVD presentation set to music will be posted to YouTube and our blog soon. And we had many more great pictures of some bad ass performances captured for posterity. I will figure out how to get all those pictures posted to Flickr so that everyone can show them off to their family and friends...

17 athletes. One brutal workout. Two great causes.

What a great day!!!


CrazyMonkey even got in on the action with some strong rowing. When workouts are fun, three year olds naturally want in on the fun.

How often do your kids scream and yell that they "wanna go workout..."???

Logistics Issues

If anyone has any trouble tomorrow or just needs to contact us with questions can get me on my cell phone tomorrow morning...

010-7145-7491

If I don't answer right away, send a quick text and I'll get back with you as quick as I can...

See you all tomorrow...

Mike

Team CF Yongsan raises $2,791 so far...

...while CrossFit affiliates worldwide close in on our overall goal of raising $1 Million dollars for our two great causes, Athletes for a Cure and the Wounded Warrior Foundation. That is pretty awesome...!!!

No Girls Allowed!!!

THURSDAY 090924

The girls seemed to be resting up today for Saturday's workout as it was just the guys for today's fun...

Run Burpee Run

6 rounds for time of:

400 meter run
25 burpees

Trigg - 23:12 (6 rounds)
Rusty - 22:20 (5 rounds)
Jim - 23:09 (5 rounds)
Bryan - 23:10 (5 rounds - 20 burpees)
Henry - 22:48 (4 rounds)

Great job gentlemen!!

CrossFit Movie showing SAT following FGB IV

As part of the BBQ following Saturday's workout, we will be showing the first ever CrossFit movie, "Every Second Counts".

EVERY SECOND COUNTS takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance. Those who reach the elite ranks in the burgeoning sport of CrossFit push themselves beyond limitations imposed by the mind and flirt with the limits of physical capacity. Human perseverance has never voluntarily gone this far.

EVERY SECOND COUNTS chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games. The road to this grueling two-day program of extreme challenges reveals what it takes to be the best in the world. The climactic finish, with its surprising turn of events, shows beyond any doubt that the winner of the CrossFit Games is the fittest person on earth.

Plus, you can catch a glimpse of CrossFit Yongsan's coaches actually in the movie...

See the trailer here.

Team CF Yongsan reaches $2,400 dollars raised

It's getting down to the wire and the donations continue to come in. We are currently over $2,400 dollars raised and I think we can make it to $3K.

Great work everyone!!!

Workout / Fundraiser Clarification

I have been going over the rules for FGB IV some more and realized that you are not required to raise $150 to participate in the workout. That is just to get the free FGB IV T-Shirt.

You only have to raise/pay $20.00 to secure a spot in one of our heats for the workout on Saturday.

Let's get crackin and make this second annual event (in Korea) a blast!!!

FGB IV getting down to the wire...

Wednesday is the last day to register for Saturday's Fight Gone Bad IV workout outside Collier Field House if you want to participate in the workout. Check the link to the rules for FGB IV to the right for more information. If you just want to donate, you can do that all the way until Saturday.

Either way, come join us if you can and watch our athletes lay it all on the line in one of the toughest CrossFit workouts. Don't worry, like every other CrossFit workout, it is universally scalable for any ability level.

There will be a group BBQ liquid-carbo-loading activity following Saturday's workout...

For any questions, email us at crossfityongsan@gmail.com.

No Name Pyramid

TUESDAY 090922

No Name Pyramid

As many rounds as possible (AMRAP) in 20 minutes of:

100 meter run
1 pull up
1 push up
1 sit up
1 squat
100 meter run
2 pull ups
2 push ups
2 sit ups
2 squats
100 meter run
3 pull ups...

Jim - 12 rounds + 100m run
Rusty - 11 rounds + 12 push ups
Markus - 10 rounds + 100m run
Brian - 10 rounds + 100m run
LaToya - 10 rounds + 11 push ups
Holloway - 9 rounds + 10 push ups
Henry - 9 rounds + 100m run

Great work everyone!!!

Team CF Yongsan raises $2K and counting...

Members of CrossFit Yongsan have already raised more than two thousand dollars for Fight Gone Bad IV. With only four more days left before we become the first CrossFit affiliate around the globe to kickoff this great workout/ fundraiser, it's time to help out two worthwhile causes...

Tabata yer butt off...

SATURDAY 090919

Dang photos didn't work.

Tabata Something Else and then some...

Perform eight work sets of 20 seconds with 10 seconds rest for each exercise.

Pull ups
Push ups
Sit ups
Dip holds
Squats
Handstand holds

We recorded the work set with the most reps and the one with the fewest reps of the eight work sets for everybody.

PULL UPS
Henry - 10/5
Steve - 13/5
Jim - 14/4
Nikkia - 10/1
LaToya - 14/0
Nicole - 12/3

PUSH UPS
Henry - 21/8
Steve - 23/10
Jim - 17/4
Nikkia - 10/4
LaToya - 16/4
Nicole - 21/8

SIT UPS
Henry - 12/8
Steve - 13/10
Jim - 11/7
Nikkia - 12/8
LaToya - 13/10
Nicole - 21/8

SQUATS
Henry - 20/13
Steve - 18/12
Jim - 17/13
Nikkia - 9/6
LaToya - 18/9
Nicole - 16/8

Holding the up position in Ring Dips and Handstands for just for time but was still a lot of work. Great job everyone!!!

Nicole was an over achiever running the 10k run right after this tough workout. Steve and Henry were too hitting the Collier Powerlifting competition just an hour after our workout...

Thursday Throwdown

THURSDAY 090917

Our group of six tackled two good workouts today in some amazing fall Korean weather.

CF Yongsan Baseline was our warm up

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

Eric - 5:15
Jim - 5:25
Terry - 6:00
LaToya - 7:18
Nicole - 7:32
Henry - 8:27


Eric getting perfect depth on his squat and Jim getting full hip extension at the top. Technique, consistency and then Intensity...


Terry showing off a really good squat for a first timer...


Group workouts bring out the competitor in all of us...

Once we finished with our warm up workout, we tackled a team workout.

10 sets of 10 push ups, 10 pull ups, 20 sit ups, 5 ring push ups, 5 handstand push ups, 200m run and 100m med ball run for each team of three. Everyone has to do at least one set of each exercise. This one came down to the wire at Team A (Eric, Henry, Nicole) took an early lead by hogging the med ball and knocking out all ten 100 meter runs. Team B (Jim, Terry, LaToya) tried to save all the runs until the end. Team A had 5 sets of sit ups left between the three of them when Terry took off to finish the last two 100m med ball runs for Team B. Henry and Nicole finished the last two sets of 20 sit ups for Team A right before Terry crossed the finish line on the very last 100m med ball run for Team B. Couldn't have been a closer finish. Probably the best workout we've ever had here at CrossFit Yongsan. Good Fun. Good Work.


Jim with a picture-perfect ring push up...


Jim getting full range of motion on his handstand push ups too. Great work!!!


Eric trying to "carry" his team to victory with another 100m medicine ball run...


CrazyMonkey looking happy at the workout for a change...


Jim coaching Terry into proper handstand push up form...


Momma and papa showing off their "baby bumps"...

CF Yongsan raises $1,637.00

That's right, we're slowing coming together and already we are 'raking in the dough' for two great causes. Athletes for a Cure's fight against Prostate Cancer and the Wounded Warrior Foundation are the two fundrasiers that benefit from "Fight Gone Bad IV". CrossFit Affiliates from all over the world are committed to raising $1 million dollars by Saturday September 26th.

Help us spread the word.

You can sign up to be a part of Team CrossFit Yongsan, raise just $150 and compete in Saturday's Fight Gone Bad workout at 10:00 a.m. right outside Collier Field House or you can just search for Team CrossFit Yongsan on the FGB IV website and donate to someone already competing.

All it takes is a few clicks and a few dollars. Every little bit helps.

What are you waiting for...???

800-50-50

TUESDAY 090915

Had some heavy hitters visit us today. Will was in town from Osan and Eric all the way from Ft. Belvior. Both of them hit Barbara since it is too much of a hassle trying to workout inside Collier.

Barbara

5 rounds for time of:
20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round. Keep your time for every round.

Eric wanted to hit a WOD so bad that he hit this one straight through, 5 rounds with no breaks. What an animal!!!!

Everyone else got to run since they all showed up late...

800-50-50
3 rounds for time of:
800m run
50 push ups
50 sit ups

Jim - 21:03
Mike - 22:28

400-20-20
4 rounds for time of:
400m run
20 push ups
20 sit ups

Nicole - ~14:00
Henry - ~14:30
LaToya - ~15:00
Nikkia - ~16:00

Henry ran all 4 4oo meter runs without stopping or walking. We'll get you to the CrossFit Games (to hand out water) in no time...

Are painkillers bad for you?

Another informative article, this one talks about why you should avoid
ibuprofen and other NSAIDs...

http://well.blogs.nytimes.com/2009/09/01/phys-ed-does-ibuprofen-help-or-hurt-during-exercise/

Sent from my iPod.

The Vegetarian Myth

One of our athletes today proclaimed that they do not eat "meat" and I am here to tell you that there is nothing better that some good grass-fed beef. True grass fed beef has more Omega-3s than wild salmon and that is saying a lot. So don't believe everything you hear.

Here is a great article on why the vegetarians are getting it wrong...

More nutrition advice that goes against the popular majority coming soon...

Keep an open mind and anything is possible.

Run Burpee Run

SATURDAY 090912

It rained all night and then started raining again right before our workout and people were leaning towards an indoor (read-whimpy) workout. Luckily they were setting up the stage for the Soldier's Night so we toughed it out and headed outside...


Puddles in place of our handstands but we pull off most of the warm up in the rain. It is in fact, just water (mostly)...


COL Clark pouring on the speed early in the workout.


Photographic evidence that Rob was running ahead of Toni... wouldn't last though... She is tough!!!


It may look like the bank robbers were holding us up at gun point but when you are doing burpees, you have to finish with a jump off the ground and a clap over your head. Lots of range of motion from the ground all the way up to jumping. Is there a tougher, more effective (more hated) exercise???

Run Burpee Run

6 rounds for time of:
400m run
25 burpees

We all scaled this to 5 rounds thank goodness...

Steve - 23:45
Toni - 24:00
COL Clark - 24:20 (15 burpees)
Marcus - 24:29
Mike D - 24:51
Rob - 25:35

Great work everyone!!!

Next work we will hit a big warm up, short workout and a few of us (Rob, myself, etc...) will probably get in on the 19 SEP PowerLifting competition at Collier Field House. I think it's at 0900 on SAT with a shot at Max Back Squat, Bench Press and Deadlift and probably a free tshirt. Stay tuned...

Handstands and more handstands

THURSDAY 090910

We practiced handstands because we haven't gotten better at them. So
expect to work on handstands every day...

We tried a short workout with a few runs and you guessed it, handstands.

5 rounds for time of:
200m run
5 handstands or HSPUs

Mike, LaToya, Nicole, Nikkia and Holloway all tackled this one with
everyone showing a marked improvement in their handstands by the end
of the day.

Good work everyone...!!!

Sent from my iPod.

Lifting heavy stuff overhead

TUESDAY 090908

Brought out the good barbells to get some strength work in. Nothing like a light overhead squat to show you your deficiencies. It will tell you which arm is stronger than the other, which shoulder is tighter, show you weaknesses in your posterior chain (low back, glutes and hamstrings) and remind you that there is no better "ab" workout than the overhead squat.


Mike getting into pretty good position after 4 or 5 warm up sets to work out the kinks...


Jim looking strong and inflexible. Tight hips and shoulders will make it harder to progress to heavier weights. That's why flexibility is an integral part of any quality fitness program...


Nikkia's hips and shoulders telling her that she needs to work on getting stronger...


LaToya showing off her naturally good form...

5k Run

MONDAY 090907

Jim, Markus and I hit the streets on Monday for the Labor Day "Fun" run at Collier Field House. After my bout with the recent half marathon, I realize that we all could use a little more running in our routine...

Saturday prep for Fight Gone Bad on 26 SEP

SATURDAY 090905

Got the gang together for some review or preview of what's to come on 26 September when we throw down with a little "Fight Gone Bad".


Newcomer Nick showing complete hip extension before shrugging and finishing with elbows high in the Sumo Deadlift High Pull.


LaToya showing off the many benefits of the Box Jump: coordination, accuracy, balance, agility, speed, power, cardiorespiratory endurance, strength, flexibility, hey, sounds like fitness...


Steve getting a good dip in the hips and knees required to power the Push Press to over head...


Newcomer Mary putting her yoga specialty to good use in a new event, lifting heavy weights overhead. Great job Mary!!! Still can't believe she went to yoga right after we were done...


Newcomer Jim getting down in the Wall Ball, stretching out those hips so they can provide more force out of the bottom and propel that medicine ball to the target 10 feet off the deck...


Henry getting good extension at the top of his Push Press, me looking for the guy with the stop watch...

CrossFit Yongsan raises $1,000 for FGB IV

We are just getting started with spreading the word and already several people have answered the call.

CrossFit Yongsan has raised $1,127 dollars for the Wounded Warrior Foundation and Athlete's for a Cure's fight against Prostate Cancer.

Can we get to $5,000 dollars before 26 September...

Prep for FGB IV

Saturday we will be working on an introduction to "Fight Gone Bad". This is one of the most brutal of CrossFit workouts. It was named after MMA Fighter BJ Penn finished the workout and said, "that felt like a fight gone bad". The initial intent was to get BJ trained up for an upcoming MMA fight and the workout was supposed to replicate the demands of the 3 five-minute rounds of an MMA fight.

On Saturday 26 September at 1000 hours, CrossFit Yongsan will kick off Fight Gone Bad IV, joining more than 300 CrossFit Affiliates worldwide who will be conducting the same workout and raising money for two great causes: the Wounded Warrior Foundation and Athletes for a Cure in the fight against Prostate Cancer.

If you go to our FGB IV Rules link, you will find the rules for this year's event. The bottom line is that if you want to compete, you have to go to the FGB website, register as a Team CrossFit Yongsan member and then raise at least $150 to get a slot to compete in the workout on the 26th. If you raise more than $200 you get a free FGB IV tshirt...

We can scale the workout to your current ability level so don't worry if you are a housewife, a newcomer, a kid or a grandma, we will get you a version of the workout that will work for you. See the four classes available in the FGB IV Rules link.

Come join the fun. Help raise money for two worthy causes...

How much fight is in you???

The Rules for Fight Gone Bad IV

The Rules for Fight Gone Bad IV

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

*** To compete in the workout, all participants must complete each of the following:

1. Register with their local CrossFit Affiliate by Tuesday, September 23, 2010
2. Register at http://fgb4.org by Tuesday, September 23, 2010
3. Raise or pay $20 to participate in the workout.
4. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010 and win FREE T-SHIRT!!!
5. All donations counting toward the awards must be received by 5 pm PDT on Monday, September 27, 2010

* The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Class Reunion

THURSDAY 090903

Today we had the return of some of our original CrossFit Yongsan crew and we got after a great workout. Henry was huffing and puffing so I know it was good.

We started on skills and drills with handstands. The girls practiced against the wall and the boys practiced free standing handstands that turned into handstand push ups led by newcomer Markus and his lifelong gymnastics prowess.

Then it was on to team pull ups with two teams of 3 facing off without the bands. Partner-assisted all the way as the girls (LaToya and Nicole) got to 75 total pull ups with some help from Markus before Trigg, Rusty and Henry could get to 100 pull ups. They battled it out down to the wire but the girls' team pulled ahead and won by a demanding 15 seconds...

Lastly, we finished off with a little Burpee frosting on our "cupcake" workout (sorry). This time it was three teams of 2 with a rejuvinated Henry teaming up with Trigg to take the title as the first pair to get 50 total burpees in 2:30 flat. Great work gentlemen! The other two teams of Markus and Nicole and Rusty and LaToya were not far behind.

Saturday should be a crowded workout so expect some running and we will include some much neglected barbell work to get us ready for the 26 September Fight Gone Bad IV...

Back at it

TUESDAY 090901

Most of the old crew was back, ready to knock the rust off...

Two newcomers tackled the baseline workout...

Baseline Workout
800m run
40 squats
30 sit ups
20 push ups
10 pull ups

Jeff - 8:53
Markus - 9:25

Great job guys!! See you Thursday...

200-10-push up ladder

200m run - 10 push ups
200m run - 9 push ups
200m run - 8 push ups...
200m run - 1 push up

Mike, LaToya, Henry and Nikkia tackled this one without watches so
we'll have to do it again...

Don't forget to sign up for Fight Gone Bad IV on Saturday, 26
September at 10:00 a.m. to support two great causes...

Sent from my iPhone