Skill Level I Testing

THURSDAY 101230

We mixed it up today with a look at a bunch of different skills from the Level 4 CrossFit Seattle Skill Level I well-rounded beginner checklist...

Everyone worked to complete the various tasks to standard.  Some of these were easier than others.  Some of them showed us some weaknesses that we need to focus on.  Attacking your weaknesses will make you a much better athlete.   This is one of the 'secrets' to CrossFit...

50 squats
10 push ups
30-second static hang
30 sit ups
25 kettlebell swings (45/25)
400m run (2:04)
Deadlift (3/4 bodyweight)
Shoulder press (1/4 bodyweight)
25 wall balls (20/14)

Great job everyone!!!  See you Saturday...

Nickole
Mindy
Adam
Henry
Gwen
Neil
Mike
Steve
Hannah

Can civilians workout on base with CF Yongsan?

If you contact us ahead of time, we can meet you at the Yongsan Garrison Gate 13 Visitor Processing Center and sign you on post for a workout.  We normally only do this for the Saturday workouts so we can meet you at 8:40am on Saturdays.  You will need to bring your passport and a good photo I.D. card.

A short text the night before will ensure we don't forget you...

Gate 13 is located right off the ICHON subway station.  Take Exit #1 and head up the stairs and walk back towards the Korean National Museum to get to the walk-in gate.  We will meet you just inside the walk-in gate at the parking lot.

Send a text for best results.  010-2525-4101

Be prepared to run, lift something heavy or both...

Thursday workout at 10am at Collier

We are meeting early for the Thursday workout.
10:00am at Collier.

CFY Baseline

TUESDAY 101228

Hit the regular warm up and then tackled the "Baseline".

Baseline Workout

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

Neil - 5:15
Adam - 6:54
Gwen - 7:03
Lilly - 7:09
Mindy - 10:51

1000m row

Neil - 4:19
Adam - 4:29
Gwen - 4:35
Mindy - 5:17

Tuesday 101228

Still meeting this evening if anyone is interested - yes I know it snowed, and yes I know it's cold outside!

Thursday 101223

We started the morning with some OH squats and then moved into the Aussie Fit Test.  We finished up the WOD with some Kalbi - thanks guys and Merry Christmas!

	OH #	Round 1	Round 2
Neil	70	6.2	6.7
Tim	55	5.3
Chris	65	6.0
Tyler	45	3.2
C.H.	45	5.5
Nickole	35	3.1	3.2
Hannah	20	3.2	4.2
C.W.	25	3.2
Steven			8.7

Thursday @ 10:am

FYI we will meet Thursday at 10:am - (instead of 5:30pm) - see you there! LP

Runny Push Ups

TUESDAY 101221

HANNAH IS BACK!!!  Back from college for Christmas break and I will be speaking with her former strength and conditioning coach to find out what happened to the killer strong Hannah I sent them this summer...

Regular Warm up:
3 sets:
Samson (lunge) stretch
10 squats
10 push ups
10 sit ups
10 supermans (lying back extensions)
10 pull ups

WOD:

As many rounds as possible in 10 minutes of a running push up ladder on the basketball court.
Run down and back, perform 1 push up
Run down and back, perform 2 push ups
Run down and back, perform 3 push ups...
Keep running and adding 1 extra push up every trip until you reach the 10-min mark.

Neil - 17 push ups
Ken - 16 push ups
Willie - 15 push ups
Angie - 14 push ups
Mindy - 11 push ups
Hannah - 11 push ups

Reverse WOD:

Running from sideline to sideline on the basketball court...
Run across and back, perform the number of push ups you completed in the previous WOD (i.e. 16 for Ken)
Run across and back, perform one less push up (15)
Run across and back, perform one less push up (14)...
Keep running and subtracting a push up every trip until you get down to the last push up.

Hannah - 6:26
Mindy - 7:00
Willie - 8:18
Angie - 9:47
Neil - 9:52
Ken - 10:00

Great job everyone!!!

Keep an eye out for Thursday's workout, if everyone wants to go earlier than 5:30pm, we can...

Website Scientists now saying carbs, not fat, are to blame for America's ills - latimes.com

See article HERE

C.H.

5k Run Today!!! 0930 Collier

SATURDAY 101218

Team, meet Nickole, Marlene and the crew at Collier for the 5k fun run at 0930.

C.H.

Heavy Thrusters and a mashup

TUESDAY 101214

We are quickly outgrowing Collier Field House.  We had so many people tonight that we had a hard time finding space to workout.  That is a good thing.  Keep up with the ICE comments, they are starting to wear down and we will get our way...

Steve - farewell workout (SAFE TRAVELS BROTHER!!!)
Chris
Eric
Ken
Marlene
Erica
Nickole
Mike
Diana
Mike S
Mindy
Willie
Nora
Tyler
Nekkeya

We started with heavy dumbbell thrusters and finding a 3 rep max.  The highlight of the night was everyone cheering on Nickole who only needed one more rep to get 3 at 50 pound dumbbells.  STRONG WORK!!!!

We finished up by hoggin the treadmills and rowers for some Tabata Sprints and some 500m Max Effort rowing.

Dessert was a sweet handstand competition that went down to the wire.  Team A narrowly defeated Team 2 by a few seconds on our handstand hold mini-competition.

Team 2
Mike S
Diana
Marlene
Nekkeya
Mindy

Team A (champs)
Mike
Erica
Nickole
Nora
Willie

Great Work Everyone!!!

C.H.

Hang Power Cleans and Tabata Sprints

SATURDAY 101211

Had a good crew today for some heavy barbell work.  Sets of 5 heavy hang power cleans were had by all.  We finished up with a little Tabata Sprint on the treadmill icing...

The Cure for Diabetes (and Obesity)

Here is an article from Men's Health believe it or not that lays out why a low-carb, high-fat diet is beneficial to those of us looking to lose weight or get our loved ones off of deadly diabetes medications...

It's similar to alcoholism.  Your body may be predisposed to alcoholism, but if you never drink, you'll never have to go to any AA meetings...

Too bad common sense isn't very common in our over-educated doctors.  Too bad our health care system is only interested in making money (by prescribing lots of drugs you don't need) and they are not interested in making you healthier.  Think about it, if none of us were sick, we wouldn't need all these doctors and they'd have to find a real job...

Thursday WOD

THURSDAY 101209

Only two familiar faces tonight and one newcomer.  Steve joined us for the first time and worked hard to keep up with Nickole and Nora.

Workout:

3 rounds for time of:
400m run
5 pull ups
20 squats
5 pull ups

Nora - 10:18
Nickole - 12:23
Steve - 12:48

Great work everyone!!!

"Dirty 30" Yongsan style

Skill work:
Shoulder mobility
Hip mobility
Handstand Push-Up / 30 sec Handstand Holds

Then:
30 Box Jumps (on bench or stairs)
30 KB Swings (45/35)
30 Squats
30 Walking Lunges
30 Thruster (35/25)
30 Tuck Jumps
30 Push Pres (45/35)
30 Sit Ups
30 Sprints (1 length of RB court = 1 sprint)
30 Burpees
30 Weighted Step Ups (35/25)

Chris- 19:23 Rx'd
Tyler- 24:25 Rx'd
Gwen- 24:20
Nora- 20:10
An- 27:25
Nickole- 19:25
Willie- 21:27
Angie- 19:45
Marlene- 19:08

This one was a gut check, folks, for real. Way to dig deep and keep moving! All of you worked hard the ENTIRE time. Great job scaling on reps and/or weight to keep the intensity up! Special props to Chris & Tyler for taking this on as rx'd. And overall great show of strength and stamina from everyone!

Lilly and Mike are back on Thursday!

Sat 101204: Deadlifts and Tabata Squats

Establish a 5RM Deadlift.

Nicole- 125
An- 125 (?)
Neil- 315
Jen- 95
Henry- 275 (?)

Then Bottom-to-Bottom Tabata Squats. 20 secs on, 10 secs rest. Rest in the bottom position.
Nicole- 12
An- 8
Neil- 15
Jen- 10
Henry- 8

DB complex & Team Weighted Run Mod-Cindy

Dumbbell Complex:
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press
Find the heaviest weight you can do unbroken and without the DB's down.

An- 40# (?)
Marlene- 25#
Nora- 30#
Henry- 70# (?)
Nickole- 45#

Then:
Team Weighted Run Modified Cindy
2 teams of 3
Team 1 will start by running 4 laps around the BB court (approx 320m) while Team 2 does AMRAP:
5 Push Ups
10 Sit Ups
15 Squats
When the LAST member of Team 1 finishes the run, Team 2 will then start their run, and Team 1 will start Cindy rounds and so forth. Each team will complete 3 runs while carrying one 25# plate. Teams can distribute the plate among teammates as needed. The team with the highest mod-Cindy round total wins. So finish each run ASAP.
The WOD is complete when Team 2 completes its 3rd run.

Team 1:  Total- 30 2/3 rounds
An
Nora
Ken

Team 2:  Total- 21 rounds
Marlene
Nickole
Henry

Team 1 WINS!

Today was about strength endurance. Awesome job really pushing yourself in the DB complex! You're all stronger than you think you are.  Remember: stronger people look better....and are generally more useful. And fantastic job with the team WOD! That was a burner towards the end, for sure. You're should all be proud for gutting that one out! Great teamwork!

Need your help getting some "ICE"...

I.C.E.

Interactive
Customer
Evaluation

The link below is the best way to get changes implemented to facilities or services on Yongsan Garrison (specifically Collier Field House).  Every week you should add a few comments like "there isn't enough room to do CrossFit", "we need more pull up bars", or "there needs to be dedicated childcare in the evenings...", etc...

Other ideas:

There isn't a good platform for proper weightlifting (Olympic lifts: i.e snatch or clean & jerk)...
There aren't any rubber bumper plates for proper powerlifting (deadlift, squat, press)...
There aren't enough squat racks for safe powerlifting...
There aren't any women's (35-lb) or training (15-lb) barbells for beginners...
There aren't enough pull up bars for large groups...
There needs to be a climbing rope to develop upper body strength...
There isn't any space to hang gymnastic rings from the ceiling...
There are too many stupid Hammer Strength machines in the way...
Patrons should be able to sign out dumbbells or kettlebells for use in other rooms in the gym...
They need more CrossFit equipment at Collier (rowers, barbells, bumpers, pull up bars, etc...)...
They need more CrossFit trainers at Collier...
They need more CrossFit classes at Collier...

Collier Field House ICE Comments Click HERE

Thanks for the help with the WEEKLY "ICE"...

My Fitness Program can beat up your Fitness Program...

http://www.crossfitoahu.com/blog.php?id=18030&month=2010-10

SDHP and Pushy Fran

TUESDAY 101130

Worked on heavy Sumo Deadlift High Pulls.  More great barbell work with a coordination twist...

Finished up with a quick modified Fran:

21 DB Thrusters
21 push ups
15 Thrusters
15 pull ups
9 Thrusters
9 pull ups

Ken - 45# - 4:22
Big Henry - 30# - 4:41
New Henry - 20# - 5:22
Steve - 20# - 4:05
Shaun - 20# - 5:37
Willie - 25# - 5:37
Angie - 15# - 4:41
An - 20# - 5:50
Marlene - 15# - 4:40
Nekkeya - 0# - 6:12
Amanda - 10# - 6:22
Nora - 20# - 5:57
Tran - 0#

Lots of groaning and grunting with the dumbbells and lots of bedroom faces with the sumo deadlift high pulls.  I'll have to remember to break out the camera next time...

Great work everyone!!!

Ken will be taking over Thursday and Saturday so don't miss out on some new and improved programming...

What is CrossFit?

What is CrossFit inspirational video from Diablo CrossFit on Vimeo.

Helen

SATURDAY 101127

11 folks showed up for some early morning Saturday sleet-busting workouts...

Helen

3 rounds for time of:
400m run
21 kettlebell swings (55-lbs)
12 pull ups

Marlene
Nickole
Frank
Nora
Erica
Chad
Henry
Steve
Jennifer
Tran
An

Great work everyone!!!

Don't forget to sign up for beyondthewhiteboard under CrossFit Yongsan to start keeping track of your workouts for FREE...

Deadlift and Beep Test

THURSDAY 101125

3 guys and 3 girls showed up early for some pre-Turkey Day fun...

Deadlift 5-5-5

Marlene - 95-95-115
Erica - 95-95-115
Nora - 95-95-115
Justin - 135
Chris - 135-156-155
Craig - 135-155-155

Skills: Ring Dips

Multi-Stage 'Beep Test'

Marlene - 5-1
Nora - 4-1
Chris - 3-5

10 Things Snack Food Companies Won't Say

Enjoy...!!!

Turkey Day Workout

We will hit the gym tomorrow before we all pig out...

Thursday 25 NOV

0900

Collier Field House

M.E. DB Thrusters and a short METCON

TUESDAY 101123

Max Effort Dumbbell Thrusters 5-5-5

Ken 75#
Nickole 35#
Marlene 25#
An 45#
Gwen 25#
Erica 30#
Justin 45#
Henry 75#
Nora 30#

WOD:

400m run
20 Knees-to-Elbows
200m run
15 KTE
100m run
10 KTE

Ken - 13:08* (3x400/20)

Nickole - 9:24
Marlene - 10:43
An - 10:14
Gwen - 9:39
Erica - 10:42
Justin - 9:28
Henry - 10:40
Nora - 10:04

Heavy Back Squat

SATURDAY 101120

Back Squat 5-5-5

Frank 65-75-85
Nora 85-85-90
An 95-135-185
Steve 95-95-135
Chris 135-185-205
Henry 135-185-205
Neil 135-185-225
Sarah 65-75-75
Jennifer 65-75-85

We warmed up with lots of squats and did some max rep pull ups between squat sets.  Playing with Overhead Squats at the end was fun for all...

The 10 Most Important Blogs You Should Be Reading…if you care about your health : Healthy Mind – Fit Body: Fitness & Weight Loss Psychology for Optimal Nutrition and Proven Results

http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/

Dumbbell Work

THURSDAY 101118

Warm up:

Rotations
Inchworms
Duck Walk
Duck Squats
Iron Cross
Samson Stretch
CrossFit Warm UP
1-2-3-4-5 rep rounds of:
Squats
Push ups
Back extensions
Sit ups
Pull ups

Skill Work:

One-arm Handstands

Workout of the Day (WOD):

Dumbbell Shoulder Press 5-5-5-5-5
Dumbbell Push Press 3-3-3
Dumbbell Push Jerk 1-1-1

Tabata Sprints
8 rounds of 20 seconds of work, 10 seconds of rest at 12% Incline and 5.0 Speed.

NY Mike - 45-60-45-4.5
Nora - 20-20-20-5.0
Gwen - 20-20-20-6.0
Amanda - 30-30-35-5.0
Nekkeya - 30-30-35-5.0
Eric - 45-55-50-C2 rower
Chris - 60-70-80-C2
Dan - 45-50-45-5.0
Eddie - 55-60-60-C2

Skill Work

TUESDAY 101116

Threw alot at everyone today and they did great.  Started with some mobility work and then tackled the CrossFit Kinnick Bodyweight Warm Up from beyondthewhiteboard...

CF Kinnick BW Warm Up:

3 rounds of 30 seconds of each exercise with a continuously running clock for 6 straight minutes:

pull ups
push ups
sit ups (butterfly)
squats

Record total number of reps for all movements at the end.

Nickole - 174
Nora - 156
Gwen - 172 (first day - Great Job!!!)
Ken - 196
Marlene - 170
Henry - ~140
Chris - ~180
Angie - bad wrist
Willie - 159
Eric - ~180
Dan - one round
Tran - first day
An - first day

Buy in:

500m row
2-minute Challenge Double Unders

WOD:

Multi-stage fitness test (beep test)

This is a 20-meter shuttle run used in Australia for fitness testing.  We ran a little bit too far tonight (25 meters) so we will redo this one in the near future.  Sorry guys...

Cash Out:

handstand push ups
pistols (one-legged squats)

Rowing 101113

Row	Henry	Steve	Frank	Nickole	Nekkeya	CW
100m (10)	19.1	19.7	24.9	23.9	22.4	19.7
500m (5)	1:58	1:55	2:09	2:03	1:57	1:49
1000m (3)	4:29	4:12	4:21	4:25	4:38	4:20
500m (7)	2:04	1:58	2:02	2:06	2:15	1:56
100m (10)	18.6	18.6	22.7	21.2	20.1	19.2

AMRAP 15 min

 TUESDAY 101109

 AMRAP 15 of: 5 Pushups, 10 Situps, 15 Squats

Nickole - 15 rounds

Angie - 14 rounds

Willie - 18 rounds

CF Cancelled due to Snow!

Well the possibility of snow and not being able to be indoors (Collier is closed for the Soldier Show).  We will also be canceled Thursday due to road closures. We'll see how Saturday looks, so check back this week!

~CW

Saturday 5k run

Team, we are going to run the 5k fun run on Saturday at 0930.  Sign up at 0900, warm up inside, line up to run at 0925...

Be sure and wear your CrossFit Yongsan tshirt.  We will bring some if you still don't have one...

If you are coming from off post like Frank and you want to run, meet at Gate 17 (ICHON Station) at 0850.  Shoot us an email and/or text message so I know how many seats I need...

See you Saturday...

Stay posted for next week's workouts.  Collier Field House will be closed all week for the G20 Summit so we may have to workout outside on Tuesday if the weather is nice enough.  Thursday will probably get scratched all together.  Saturday we may be able to do outside if it's warm enough.  Stay tuned...

SATURDAY 101106

At the sign in...

Nora ready to run...

The whole gang...

Willie wins the stroller division...

Chris having a talk with his Newtons...

Neil wins the barefoot division...

Willie finishing strong...

COL Sim gets yet another run t-shirt...

COL Ackerman finishes strong...

CrazyHusband wins the Clydesdale barefoot division...

Nora and Marlene finish together...

Angie finishes with lots of support...

Dumbbell Bear Complex (15-min)

THURSDAY 101104

Perform the following every minute on the minute for 20 minutes:

5 dumbbell deadlifts
5 dumbbell hang power cleans
5 dumbbell thrusters

Record the number of rounds you complete within the 60 seconds plus any additional rounds.

Willie - 15 rounds (25#)
Chris - 15 rounds (35#)
Neil - 15 rounds (35#)
Tyler - 15 rounds (25#)
Marlene - 15 rounds (15#)
Nickole - 15 rounds (20#)
Diana - 15 rounds (15#)
Nora - 15 rounds (20#)
Angie - 14 rounds (20#)
Erica - 15 rounds (15#)
Henry - 15 rounds (30#)
Dan - 15 rounds (25#)

Don't forget to sign up at beyondthewhiteboard.com if you want an easy way to track your progress...

AMRAP 20 Ladder

TUESDAY 101102

As many rounds as possible in 20 minutes of:

Run 50m (basketball court down and back)
1 push up - 1 sit up - 1 squat
Run 50m
2 push ups - 2 sit ups - 2 squats
Run 50m
3-3-3
etc..

Neil - 20 rounds + run
Ken - 18 rounds + run
Tyler - 16 rounds
Eric - 18 rounds
Chris - 16 rounds + 17 squats
  (squats - sit ups - pull ups)
Willie - 18 rounds  + run
Nickole - 13 rounds (15-min)
Angie - 16 rounds + run
Diana - 16 rounds
Marlene - 18 rounds
Erica - 20 rounds of 1-10 / 1-10
Henry - 12 rounds (15-min)

Bear Crawl - Long Jump

SATURDAY 101030

Mobility Warm up

5 squats
samson stretch
5 push ups
5 sit ups
5 supermans
5 pull ups
inchworms
duck walks (fwd/back)
duck squats
arm rotations
hip rotations
scorpions
burpees
iron cross
pull ups

Skills:

dips
kettlebell swings

WOD:

3 rounds for time of:

bear crawl (50ft - half court)
long jump (50ft - half court)
** every 3 long jumps perform 3 burpees


Neil - 3:11 (5 rounds)
Jim - 4:00 (5 rounds)
Frank - 3:36
Nickole - 4:08
Nora - 4:09
Nekkeya - 4:36
Henry - 4:38
Kelly - 5:40

Mobility Work and Birthday Fun...!!!

THURSDAY 101028

Today we worked on our FLEXIBILITY with some mobility work.  Lots of creaking and cracking was heard around the racquetball court.

Nekkeya working with newcomer Erica on back extensions ("Supermans")...

 

Kids naturally want in on the action...

Warming up with standard sit ups...

Is that Chris doing yoga in the background...???

 

Kids have perfect squats due to their extreme flexibility...

 

Kids also love to add resistance to our warm up...

Tackling your weaknesses will make you a better athlete...

 

Not really "high fives"... just arm rotations...

 

2-arm side benders to loosen up the "core"...

 

Duck walks to loosen up your hip capsule...

 

Teaching an old dog new tricks...

 

CrossFit is FUN...!!!

Great handstand from newcomer Erica...

Nekkeya working her handstand...

  

Nickole and newcomer Iris with solid handstands...

Nekkeya showing us Amanda's perfect form...

 

Erica trying a one-armed handstand on her first day...

Chris and Eric working handstand push ups...

Demonstrating the assisted "pistol" or one-legged squat...

Paleo-diet ice cream cake since Henry is on a diet...

Perfect squat form even when getting cake...

CrazyWife's new toy...

Dumbbell Work

TUESDAY 101026

Today we invaded the dumbbell room and worked on heavy DB deadlift and heavy DB thrusters.

DB Deadlift 5 reps x 5 sets

DB Thrusters 5 reps x 5 sets

Presses and Tabata

Press:
5-5-5
Establish a 5RM

Then:
Tabata Push Ups (8 intervals of 20secs on, 10 secs rest)
Tabata Squats (8 intervals of 20secs on, 10 secs rest)

Nickole: 70# 5RM; 64 pu + 115 sq = 179 total (scaled pushups to knees halfway thru)
Neil: 115# 5RM; 111 pu + 123 sq = 244 rx'd
Tyler: 120# 5RM; 77 pu + 114 sq = 194 rx'd

Excellent progress with your press technique, guys. Form improved with each set. See you Tuesday!

Med Ball Cleans and Rowing Pain

Skill work:
Medicine Ball Clean
Rowing Technique

Then 4 rounds:
Row 200m
15 med ball cleans
Rest as needed (2-3 minutes)

Tonight was about technique, speed, intensity, and aggression.  While I threw a ton of information at you, you all processed a good chunk of it.  And you definitely saw the importance of being explosive yet smooth/efficient with these movements.

Remember what we also talked about:  Create an overall vision. Set some specific goals. And work hard to achieve them.

Snatches and KB's are fun!

Skill work:
Olympic lifting skill transfer exercises
Kettlebell swing techniques

Then 3 rounds:
12 DB Single arm hang power snatch
20 KB Swings
30 Walking Lunges

Thanks for flexing to outside, folks. Next time, I'll check beforehand if there's a planned event in the gym.

Great work with these dynamic movements tonight. We spent a good deal of time learning some techniques, and it all seemed to click at the end. Also, good job w/ appropriately scaling your weight and concentrating on form. Plan to build on these skills on Thursday.

Unfortunately, I didn't record any times, but you all finished in the 6-9 minute range. Great intensity the entire time!

Inside tonight!

Plan to meet on the gym floor tonight. We'll start with our warmup.  Then we'll do some skill work with olympic lifting skill transfer exercises and kettlebell swing techniques.  Expect a WOD that incorporates these movements.

 

Until then, oly lifting rock star Natalie Woolfolk can fire you up:  http://www.youtube.com/watch?v=i9GInfmMPp0

 

-Ken

Saturday 101016

Skill work:
Deadlift
Front Squat

Team WOD:
AMRAP 15 mins*
7 pushups
10 Dumbbell deadlifts
15 Dumbbell Front/Goblet Squats
*One team member will perform 1x200m Heavy Dumbbell Farmers' Carry while teammates work thru rounds of the 3 movements. Upon return, another team member will do a Farmers' Carry and so forth for the entire 15 mins.

Each team member will count their individual rounds. The team with the most total rounds wins.

Team 1:
Neil- 8
Mary Ellen- 5
Nickole- 4 1/3

Team 2:
Tyler- 5
Yushin- 6 2/3
Nora- 5

TEAM 1 WINS IN A VERY CLOSE RACE!!

Great work today! Have a great weekend!

A Date with the Girls

TUESDAY 101012

"A Date with the Girls"

Today we hit a piece of seven CrossFit benchmark named workouts...

ANGIE	FRAN
20 pull ups	21 DB thrusters
20 push ups	21 pull ups
20 sit ups
20 squats	KAREN
	30 wall balls
BARBARA
20 pull ups	HELEN
30 push ups	400m run
40 sit ups	21 DB swings
50 squats	12 pull ups
CINDY	DIANE
4 rounds of:	21 DB deadlift
5 pull ups	21 HSPU
10 push ups
15 squats

Neil and Ken getting ready to hit their workouts...

Dan and Nora getting after some push ups...

Angie with push ups and Henry gettin low in his squats...

Steven B hittin the AbMat sit ups...

Diana with some Dumbbell Thrusters...

Steven B movin so fast he's a blur...

Angie with perfect squat form...

Nickole and Crystal do "Helen"...

Steven B with big kipping pull ups...

Henry going nice and deep on his DB Thrusters...

Dan getting deeper on his squats...

Lots of work...

"ADWTG"	A	B	C	F	K	H	D
KEN	1:41	3:03	3:34	2:55	1:03	4:36	1:01
STEVEN B.	2:04	4:43	4:26	2:51	1:20	2:51	1:55
MIKE S.	3:19	4:45	4:00*	3:45	:56	5:00	1:45
HENRY	2:32*	5:48	3:00	2:26	1:08	5:52	2:23
ERIC	3:32	5:45	3:40	2:21	1:08	6:01*	2:21
DAN	2:50	5:50	4:00	3:10	1:18	5:47	2:00
MIKE	2:30	6:45	3:30	2:50	2:30	5:03	2:00
DIANA	3:35	7:10	4:30	3:00	2:30	6:10	2:16
MARLENE	2:19	4:26	4:21	3:26	1:04	3:31	1:45
ANGIE	2:40	4:40	5:01	3:01	1:36	4:49	1:45
NICKOLE	2:30	5:00	4:14	3:30	1:20	4:10	1:34
NORA	3:00	5:50	4:00	2:31	1:17	5:07	1:50
CRYSTAL	3:35	7:00	5:25	6:00	2:00	5:00	2:04
NEIL	1:35	3:19	3:07	2:22	1:03	3:43	:58