SATURDAY 091226

SATURDAY 091226

Jim, Steve and CrazyWife hit the gym for some Dan John Rapid Ascent.

Power Clean 8-6-4
Two work sets at a weight you can lift 8 times, then 6 times, then 4 times. Increase weight in second work set and do 8, 6, and 4 again. Best way is to work with a partner and rest just as long as it takes them to take their turn.

Shoulder Press 8-6-4
Two work sets

Front Squats 8-6-4
Two work sets

This is a great beginner weightlifting routine if you are just starting out or if you're coming off a long break to get back into it. It's not too heavy and it's not too much volume but it will still kick your butt in a good way. This can be done 3 days a week to build good general strength or 1 day a week to supplement your existing programming.

New "Deadheads"

SATURDAY 091219

Jim and I were unsuccessful in our search for the elusive "Henry" at the gym but were joined by three newcomers for some heavy deadlifts. Gabriel, Aldrich and Alex joined us and learned one of the best exercises for building strength in the gym...

Deadlifts 3-3-3-3-3


Jim definitely getting stronger. Working his way up to a 3 rep max of 355...


Gabriel trying to find those elusive upper and lower back muscles to lock them in and protect the spine for lifting heavier weights...


Alex thinking so hard about this move that he's bending his arms.


Aldrich has the back locked in perfectly, just need to get his hips (ass) up a little higher to bring his shoulders just a hair in front of his hands and over the bar more.

All-in-all, a good day of lifts from everyone. Hopefully they aren't too sore to keep working out next week...

FINISHER

Tabata Push ups

6 rounds of 20 seconds of push ups and 10 seconds rest. Score is the lowest number of reps in a round.

Jim - 10
Gabriel - 10
Aldrich - 8
CrazyHusband - 6
Alex - 5

Heavy Thrusters

SATURDAY 091212

Rusty, Jim, Brad and Steve got after some heavy thrusters, working up towards their 5 rep maxes.

Strictly Saturdays...

CrossFit Yongsan is contracting it's hours for the holidays/winter.
Class sizes were dwindling and folks are starting to take leave so we
will only meet on Saturday mornings at 8am. Sorry for any
inconvenience.

If you are visiting Korea or just want a good CrossFit butt-kicking,
shoot us a note and we can schedule a one-on-one.

Mike & Lillian

Back squat and shoulder press

SATURDAY 091205

Back squat 5-5-5-5-5
Shoulder press 5-5-5-5-5

Jim, Steve, and Gabriel braved the cold for a little lifting in the
gym. They worked up towards a 5 rep max on nice, deep back squats and
some strict shoulder press. The finisher was one set of max rep pull
ups.

Sent from my iPod.

Saturday Workout!!!

We'rrrrreeeee baaaaaacccckkkk...!!!

Or we will be Friday night so we will be at Collier Field House at 8am
to knock the jet lag off...

See you there...

Sent from my iPod.