Tuesday, October 27, 2009
CrossFit Yongsan off til DEC...!!!
CrazyWife had the baby early so CrazyMonkey and I are off to Hawaii
until DEC 5th to spend time with our new bundle of joy.
until DEC 5th to spend time with our new bundle of joy.
No classes until SAT 5 DEC. Will keep you updated here as DEC gets
closer...
Lemme know if anyone wants some quick, and brutal workouts posted
during the break...
Sent from my iPod.
Consistency...
SATURDAY 091024
Jim was the sole survivor to show up on Saturday. He works out almost
every single day, sometimes twice. After perfecting your technique,
consistency is the next step to greatness even before beginning to
ramp up the intensity. Therefore if you aren't hitting your workouts
when your scheduled to and you continually slip, you will have a very
hard time seeing any gains in your fitness. Just sayin...
Today's WOD
4 rounds for time of:
100 singles - weighted jump rope
Max rep push ups
Jim - 9:18 (37-20-20-20)
Great work man...!!!
Sent from my iPod.
Thursday, October 22, 2009
800-50-50
THURSDAY 091022
Another light crowd on "family day" despite really mild workout weather. The residual Blackhawk helicopters from the Chairman of the Joint Chiefs visit provided all the motivation (for me anyway) of a large group of CrossFitters...
Modified our standard 800-50-50 today:
Run 800 meters
50 push ups
50 pull ups
Run 800m
50 push ups
50 squats
Run 800m
50 push ups
50 sit ups
Break up the exercises anyway you can to get 50 reps done...
Jim - 23:10
Brad - 25:35
LaToya - 28:12
Jim and Brad getting after the pull ups in the first round...
Nothing like a Blackhawk to provide the background "music" for your workout...
LaToya and Brad still pullin strong...
Brad showing off his Level I Certified squat from a recent certification in Okinawa, Japan. There is nothing like highly qualified CrossFit coaches taking a hard look at your technique...
CrazyMonkey showing off his "cheezy" grin from picture day at school...
Is it really starting to get dark at 6pm? Did I miss some daylight savings somewhere...
LaToya getting into a good deep squat with some help from newcomer Brad (she doesn't listen to me anymore?)...
Another light crowd on "family day" despite really mild workout weather. The residual Blackhawk helicopters from the Chairman of the Joint Chiefs visit provided all the motivation (for me anyway) of a large group of CrossFitters...
Modified our standard 800-50-50 today:
Run 800 meters
50 push ups
50 pull ups
Run 800m
50 push ups
50 squats
Run 800m
50 push ups
50 sit ups
Break up the exercises anyway you can to get 50 reps done...
Jim - 23:10
Brad - 25:35
LaToya - 28:12
Jim and Brad getting after the pull ups in the first round...
Nothing like a Blackhawk to provide the background "music" for your workout...
LaToya and Brad still pullin strong...
Brad showing off his Level I Certified squat from a recent certification in Okinawa, Japan. There is nothing like highly qualified CrossFit coaches taking a hard look at your technique...
CrazyMonkey showing off his "cheezy" grin from picture day at school...
Is it really starting to get dark at 6pm? Did I miss some daylight savings somewhere...
LaToya getting into a good deep squat with some help from newcomer Brad (she doesn't listen to me anymore?)...
Tuesday, October 20, 2009
Push up Box Jump Ladder
TUESDAY 091020
Perform two rounds each from 1 to 10 and back down to 1...
1 push up; 1 box jump
2 push ups; 2 box jumps
3 push ups; 3 box jumps...
...9 push ups; 9 box jumps
10 push ups; 10 box jumps
9 push ups; 9 box jumps
8 push ups; 8 box jumps...
...3 push ups; 3 box jumps
2 push ups; 2 box jumps
1 push up; 1 box jump
Newcomer Rob hit this one hard getting through two rounds in 15:03 on the 9 inch box. LaToya came in second in 19:23. Kristi went through one round of 1-10-1 before taking a break. Good luck on tomorrow's PT Test.
Mike and Bryan tackled the 13 inch box and finished neck and neck in 20:26 and 20:32 respectively...
Don't worry, that's wet grass on the box, not dripping sweat...
Everyone was working up a sweat in this one despite the cooler temperatures...
But they still had time to pose for CrazyMonkey's camera...
Perform two rounds each from 1 to 10 and back down to 1...
1 push up; 1 box jump
2 push ups; 2 box jumps
3 push ups; 3 box jumps...
...9 push ups; 9 box jumps
10 push ups; 10 box jumps
9 push ups; 9 box jumps
8 push ups; 8 box jumps...
...3 push ups; 3 box jumps
2 push ups; 2 box jumps
1 push up; 1 box jump
Newcomer Rob hit this one hard getting through two rounds in 15:03 on the 9 inch box. LaToya came in second in 19:23. Kristi went through one round of 1-10-1 before taking a break. Good luck on tomorrow's PT Test.
Mike and Bryan tackled the 13 inch box and finished neck and neck in 20:26 and 20:32 respectively...
Don't worry, that's wet grass on the box, not dripping sweat...
Everyone was working up a sweat in this one despite the cooler temperatures...
But they still had time to pose for CrazyMonkey's camera...
Tuesday, October 13, 2009
Cindy
TUESDAY 091013
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Jim - 15 rounds + pull ups (with 20# weight vest)
Natasha - 12 rounds + pull ups
Henry - 12 rounds + pull ups
Great job guys!!!
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Jim - 15 rounds + pull ups (with 20# weight vest)
Natasha - 12 rounds + pull ups
Henry - 12 rounds + pull ups
Great job guys!!!
SATURDAY 091010
SATURDAY 091010
Today's WOD:
As many rounds as possible in 20 minutes of:
Run 100m
1 pull up
1 push up
1 squat
Run 100m
2 pull ups
2 push ups
2 squats
Run 100m
3 pull ups
3 push ups
3 squats...
Jim - 15 rounds
Kristi - 12 rounds
Chu - 14 rounds
Today's WOD:
As many rounds as possible in 20 minutes of:
Run 100m
1 pull up
1 push up
1 squat
Run 100m
2 pull ups
2 push ups
2 squats
Run 100m
3 pull ups
3 push ups
3 squats...
Jim - 15 rounds
Kristi - 12 rounds
Chu - 14 rounds
Thursday, October 08, 2009
Dumbbell Heaven
THURSDAY 091008
Four showed up early enough to get their own dumbbells for some old fashioned pain. Trigg was the only one who's been here long enough to have done this workout early this year. It still sucks...
Every minute on the minute for 20 minutes perform 5 reps of the following:
5 DB deadlifts
5 DB power cleans
5 DB thrusters
Rest for the remainder if the minute before the next round starts. Count the number of rounds you complete in the appropriate minute + any more rounds you get after resting after a failed round.
Trigg (35# DB) 20 rounds
Jim (30# DB) 20 rounds
Bryan (25# DB) 16 rounds + 3 rounds
LaToya (20# DB) 7 rounds + 8 rounds
Getting full range of motion on each exercise is critically important to engaging your hamstrings and glutes. Explosive hip extension (standing up straight - very quickly) is key in almost every athletic endeavor imaginable...
Getting low enough to engage your hamstrings and glutes will help save your quads which are smaller, weaker muscles on the front of your thighs. That explosive hip extension will help propel the weight (in this case the dumbbell) and save your smaller muscles (your quads, arms...) which tend to fatigue very quickly...
The best part of any CrossFit workout is the... END!!!
Henry didn't make it in time to get in on the dumbbell fun so he got to try a push up ladder.
Do 1 push up the first minute and increase an additional rep every minute on the minute...
Henry rocked this workout with 18 rounds meaning he just finished all 18 push ups in the 18th round in those 60 seconds. That is a total of 171 push ups with really good range of motion. Great work brother!!!
Probably lifting some weights on Saturday at 0800 and then running the 5k at 0930 with Henry...
Four showed up early enough to get their own dumbbells for some old fashioned pain. Trigg was the only one who's been here long enough to have done this workout early this year. It still sucks...
Every minute on the minute for 20 minutes perform 5 reps of the following:
5 DB deadlifts
5 DB power cleans
5 DB thrusters
Rest for the remainder if the minute before the next round starts. Count the number of rounds you complete in the appropriate minute + any more rounds you get after resting after a failed round.
Trigg (35# DB) 20 rounds
Jim (30# DB) 20 rounds
Bryan (25# DB) 16 rounds + 3 rounds
LaToya (20# DB) 7 rounds + 8 rounds
Getting full range of motion on each exercise is critically important to engaging your hamstrings and glutes. Explosive hip extension (standing up straight - very quickly) is key in almost every athletic endeavor imaginable...
Getting low enough to engage your hamstrings and glutes will help save your quads which are smaller, weaker muscles on the front of your thighs. That explosive hip extension will help propel the weight (in this case the dumbbell) and save your smaller muscles (your quads, arms...) which tend to fatigue very quickly...
The best part of any CrossFit workout is the... END!!!
Henry didn't make it in time to get in on the dumbbell fun so he got to try a push up ladder.
Do 1 push up the first minute and increase an additional rep every minute on the minute...
Henry rocked this workout with 18 rounds meaning he just finished all 18 push ups in the 18th round in those 60 seconds. That is a total of 171 push ups with really good range of motion. Great work brother!!!
Probably lifting some weights on Saturday at 0800 and then running the 5k at 0930 with Henry...
Sunday, October 04, 2009
Trigg's Revenge...
SATURDAY 091003
Trigg talked us into doing "Murph" for his last workout with us and then...
didn't show up...
So we modified and still suffered a little. Murph is one of the CrossFit "heroes" workouts so it is a monster. Run 1 mile. 100 pull ups. 200 push ups. 300 squats. Run 1 mile. Wear a 20-lb weight vest if you've got it. OUCH. This one takes about an hour for most mere mortals...
Luckily we broke it up into about a half Murph worth of work.
Today's WOD:
As many rounds as possible in 30 minutes of:
400m run
5 pull ups
10 push ups
15 squats
With a weight vest if you got it...
Vests:
Jim - 8 rounds
Mike D - 7 rounds + 100m run
Nicole - 6 rounds + run
LaToya - 6 rounds + run
No vests:
Steve - 8 rounds + run
Natasha - 7 rounds + run
Kristen - 7 rounds + run
Jeff - 7 rounds
Sue - 6 rounds
Henry - 5 rounds + run
Great work everyone!!!
The girls (without vests) got after the pull ups from the get go...
This ole' man can still do some 'perfect' push ups but is the 20-lb weight vest forcing you all the way down considered 'cheating' somehow...?
Full range of motion is important in the squat as well...
Full range of motion pull ups with a weight vest on is pure motivation...
More workouts with our vests might be in order. A little discomfort can be a good thing...
Everyone was happy to get those vests off at the end...
Our newest members debating the merits of CrossFit vs. yoga...
We've got Henry worrying about his nutrition so much that he's packing post-workout Myoplex drinks in anticipation of a good butt-kicking... Keep losin' those kilos brother...
Natasha is really stretching out after an unusually long workout of 30 minutes. Maybe that's why we chuckle when people say they have to go to the gym for an hour or more...
CrazyMonkey hanging around with everyone after the workout...
Trigg talked us into doing "Murph" for his last workout with us and then...
didn't show up...
So we modified and still suffered a little. Murph is one of the CrossFit "heroes" workouts so it is a monster. Run 1 mile. 100 pull ups. 200 push ups. 300 squats. Run 1 mile. Wear a 20-lb weight vest if you've got it. OUCH. This one takes about an hour for most mere mortals...
Luckily we broke it up into about a half Murph worth of work.
Today's WOD:
As many rounds as possible in 30 minutes of:
400m run
5 pull ups
10 push ups
15 squats
With a weight vest if you got it...
Vests:
Jim - 8 rounds
Mike D - 7 rounds + 100m run
Nicole - 6 rounds + run
LaToya - 6 rounds + run
No vests:
Steve - 8 rounds + run
Natasha - 7 rounds + run
Kristen - 7 rounds + run
Jeff - 7 rounds
Sue - 6 rounds
Henry - 5 rounds + run
Great work everyone!!!
The girls (without vests) got after the pull ups from the get go...
This ole' man can still do some 'perfect' push ups but is the 20-lb weight vest forcing you all the way down considered 'cheating' somehow...?
Full range of motion is important in the squat as well...
Full range of motion pull ups with a weight vest on is pure motivation...
More workouts with our vests might be in order. A little discomfort can be a good thing...
Everyone was happy to get those vests off at the end...
Our newest members debating the merits of CrossFit vs. yoga...
We've got Henry worrying about his nutrition so much that he's packing post-workout Myoplex drinks in anticipation of a good butt-kicking... Keep losin' those kilos brother...
Natasha is really stretching out after an unusually long workout of 30 minutes. Maybe that's why we chuckle when people say they have to go to the gym for an hour or more...
CrazyMonkey hanging around with everyone after the workout...
Thursday, October 01, 2009
Baseline WOD, Again, & Again
Thursday 091001
Everyone thought they'd like a go at the Baseline WOD:
800 m Run/40 Squats/30 Situps/20 Pushups/10 Pullups
Awesome job the first, second, and third round!
Jim 5:15/6:30/7:17
Trigg 5:20/Run 9:32
Bryan 6:30/Rest/9:57
Nicole 7:13/8:17/9:58
Kristen 7:13/7:57/9:57
Toya 7:56/7:55/8:55
Henry 8:30/Rest/8:55
Baskin 8:51/Rest/8:40
Everyone thought they'd like a go at the Baseline WOD:
800 m Run/40 Squats/30 Situps/20 Pushups/10 Pullups
Awesome job the first, second, and third round!
Jim 5:15/6:30/7:17
Trigg 5:20/Run 9:32
Bryan 6:30/Rest/9:57
Nicole 7:13/8:17/9:58
Kristen 7:13/7:57/9:57
Toya 7:56/7:55/8:55
Henry 8:30/Rest/8:55
Baskin 8:51/Rest/8:40
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