With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
(* As Rx'd - all others with varied weight or PVC)
#New to CF Yongsan
Mary Ellen 7:57
Henry 20:00
#JP 14:04
Nickole 11:04
*Steven B. 19:44
Angie 10:39
Willie 14:22
#Dawn 9:48
#Francis 12:56
#Patricia 13:37
#Sheila 15:48
#Lauana 14:54
#Chris 9:09
Eric 11:18
Tyler 16:12
Great Job Everyone - new movements for most, so nice technique and as always we have a lot of work ahead of us ;) ~CW
Tuesday, August 31, 2010
Monday, August 30, 2010
Fight Gone Bad V comes to Korea***!!!
CrossFit Yongsan is proud to announce that we are joining the fight against cancer and to help raise money for the Wounded Warrior Project and the CrossFit Foundation.
On Saturday 25 September, 2010 we will lead the way for CrossFit Affiliates from around the world as they come together for one workout: Fight Gone Bad V. We will be raising money and awareness for the Livestrong Foundation, the Wounded Warrior Project and the CrossFit Foundation so come join the fun. Last year we raised more than $2,500 and this year we want to break $3K!!!
Click on the Fight Gone Bad V link in the upper right to register as an athlete and start raising money for Team CrossFit Yongsan. You can register under your own fundraising page or you can simply donate to one of ours. See you on the 25th!!!
***Stay tuned, we are looking at conducting this workout with CrossFit Bonifas on the DMZ this year!!!
On Saturday 25 September, 2010 we will lead the way for CrossFit Affiliates from around the world as they come together for one workout: Fight Gone Bad V. We will be raising money and awareness for the Livestrong Foundation, the Wounded Warrior Project and the CrossFit Foundation so come join the fun. Last year we raised more than $2,500 and this year we want to break $3K!!!
Click on the Fight Gone Bad V link in the upper right to register as an athlete and start raising money for Team CrossFit Yongsan. You can register under your own fundraising page or you can simply donate to one of ours. See you on the 25th!!!
***Stay tuned, we are looking at conducting this workout with CrossFit Bonifas on the DMZ this year!!!
Sunday, August 29, 2010
Saturday 100828
First day this summer Mike has been back - so it was nice to have 2 coaches, and with 2 coaches we ended up with 2 WODs. Everyone did a great job today - welcome to Neil first time at a CF "gym". And LJ don't forget to stretch out that shoulder - his arm shot out during a muscle up attempt - so it was a little tender after the WOD!
WOD #1 (Baseline) - 800m Run, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups
Neil 5:09
Steven F. 5:38
Crazy Husband 6:18
WOD #2 - 1 Round for time of: 21sec Hand Stand Holds/21 Pushups lifting hands from ground/18/15/12/9/6
Nickole 6:32
Tyler 7:10
LJ 9:47
Mary Ellen 8:52
*Crazy Wife - HSPU instead of Holds 10:21
Skills: Double Under's & Muscle Ups
Steven F. demonstrates DUs
LJ & Tyler show us their version of DUs
Neil's first attempts at a Muscle Up
WOD #1 (Baseline) - 800m Run, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups
Neil 5:09
Steven F. 5:38
Crazy Husband 6:18
WOD #2 - 1 Round for time of: 21sec Hand Stand Holds/21 Pushups lifting hands from ground/18/15/12/9/6
Nickole 6:32
Tyler 7:10
LJ 9:47
Mary Ellen 8:52
*Crazy Wife - HSPU instead of Holds 10:21
Skills: Double Under's & Muscle Ups
Steven F. demonstrates DUs
LJ & Tyler show us their version of DUs
Neil's first attempts at a Muscle Up
Friday, August 27, 2010
Thursday 100826
Not sure who showed up, but was grateful for the phone call from Nickole asking what the WOD was - thanks Sister!
3 Rounds for time of:
50 Tuck-Jumps
40 Squats
30 Situps
20 Pushups
10 Pullups
Hope it was awesome - and Mike & I will definitely be there on Saturday!! ~ CW
Here's what Nickole had to say, "it went well it was alberts last day he flys out saturday morning for the states. angie willie tyler and albert did 3 rounds angie 20 50 willie 18 35 tyler 16 50 albert 19 40. I only did 2 rounds my thighs are so sore still fell like im walking stiff legged lol so my time was 11 01. It was real funny I called myself a beginner and said i was gonna do only 2 rounds and tyler and albert laughed at me and said you are not a beginner. Made me feel good. anyways hope your days slow down a bit and hopefully we see you on saturday!"
Great Job! And sorry I missed you Albert - we enjoyed working out with you for the summer! Good luck with your "real job" :)
3 Rounds for time of:
50 Tuck-Jumps
40 Squats
30 Situps
20 Pushups
10 Pullups
Hope it was awesome - and Mike & I will definitely be there on Saturday!! ~ CW
Here's what Nickole had to say, "it went well it was alberts last day he flys out saturday morning for the states. angie willie tyler and albert did 3 rounds angie 20 50 willie 18 35 tyler 16 50 albert 19 40. I only did 2 rounds my thighs are so sore still fell like im walking stiff legged lol so my time was 11 01. It was real funny I called myself a beginner and said i was gonna do only 2 rounds and tyler and albert laughed at me and said you are not a beginner. Made me feel good. anyways hope your days slow down a bit and hopefully we see you on saturday!"
Great Job! And sorry I missed you Albert - we enjoyed working out with you for the summer! Good luck with your "real job" :)
Tuesday 100824
Sorry for the delay in posting this, but work has been overwhelming!
Tuesday's WOD was 400m walking lunge - kudos to Nickole and Mary Ellen!
Lilly 14:56
Nickole 17 min
Mary Ellen 19 min
I appreciate both of you working so hard - great job and see you Thursday!
~CW
Tuesday's WOD was 400m walking lunge - kudos to Nickole and Mary Ellen!
Lilly 14:56
Nickole 17 min
Mary Ellen 19 min
I appreciate both of you working so hard - great job and see you Thursday!
~CW
Thursday, August 19, 2010
Saturday's WOD - 100821
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Equipment: Rings, bands total of 6 (2 sets for band assisted HSPU), kettlebells or dumbbells.
If unable to complete a muscle up - 2 pullups/2 dips, use the bands for the HSPU, and find some weight to do the swings (multiple DB to choose from in the shed). If raining just go inside and knock it out - Good Luck! ~ CW
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Equipment: Rings, bands total of 6 (2 sets for band assisted HSPU), kettlebells or dumbbells.
If unable to complete a muscle up - 2 pullups/2 dips, use the bands for the HSPU, and find some weight to do the swings (multiple DB to choose from in the shed). If raining just go inside and knock it out - Good Luck! ~ CW
Wednesday, August 18, 2010
Thursday 100819
Bring your stop watch!!
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
If it's not raining - little track on the corner next to the stop sign.
If it is raining - basketball court or on treadmill set at speed >6.5 and incline >6 (adjust as needed)
As always - good luck! ~ CW
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
If it's not raining - little track on the corner next to the stop sign.
If it is raining - basketball court or on treadmill set at speed >6.5 and incline >6 (adjust as needed)
As always - good luck! ~ CW
Monday, August 16, 2010
Tuesday 100817
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Good luck! Use bands as needed - see you on Tuesday next week! ~ CW
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Good luck! Use bands as needed - see you on Tuesday next week! ~ CW
Sunday, August 15, 2010
Steven F's Workout
Re: Workouts
Crazy workout schedule this week with UFG prep going on, however, I managed to get in a good one this morning:
50 D/U, 50 sit-ps
40/40
30/30
20/20
10/10 for time- 7:36, and flat on my back when finished.
Still workin g the muscle-ups, and my two new buddy lee jump ropes came in- lost one last week after leaving it outside after a morning work-out- my own fault.
We had a nice group 5k run last Sat morning, slow, but we all stayed together motivating the one member who had never ran that far before- she did great with only minimal walking- she is making huge improvements. We then did a burpee drill- one the first minute, two the second, etc- we stopped at 6.
Enjoy the rest of your "vacation"
-Steven
50 D/U, 50 sit-ps
40/40
30/30
20/20
10/10 for time- 7:36, and flat on my back when finished.
Still workin g the muscle-ups, and my two new buddy lee jump ropes came in- lost one last week after leaving it outside after a morning work-out- my own fault.
We had a nice group 5k run last Sat morning, slow, but we all stayed together motivating the one member who had never ran that far before- she did great with only minimal walking- she is making huge improvements. We then did a burpee drill- one the first minute, two the second, etc- we stopped at 6.
Enjoy the rest of your "vacation"
-Steven
Saturday, August 14, 2010
Saturday / deck of cards
Sorry I've been in the air - here goes bring a deck of cards - dealers
choice split the deck or take out all face cards and use entire deck.
Choose 4 exercises (hearts = situps/clubs = pushups/ etc.) flip a card
& that's the number of reps & exercise keep working till the deck is
done... Face cards are 30 reps - have fun and pick the four u want to
do ;)
choice split the deck or take out all face cards and use entire deck.
Choose 4 exercises (hearts = situps/clubs = pushups/ etc.) flip a card
& that's the number of reps & exercise keep working till the deck is
done... Face cards are 30 reps - have fun and pick the four u want to
do ;)
Sent from my iPhone
Wednesday, August 11, 2010
If raining...
Head inside and complete "Fran"
21-15-9 Thrusters/Pullups
Guys at least 30# dumbbell
Girls at least 10# dumbbell
Use bands as needed...Good luck
21-15-9 Thrusters/Pullups
Guys at least 30# dumbbell
Girls at least 10# dumbbell
Use bands as needed...Good luck
Sent from my iPhone
Tuesday, August 10, 2010
Sunday, August 08, 2010
Tuesday WOD
MONDAY 100802
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
"Those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest."
- Brutus Hamilton, Olympic decathlete and track coach
Sent from my iPhone
Friday, August 06, 2010
Thursday 100805
So - I totally washed the shorts with the pen and list of times for the WOD from today... so these are the best of my recollection...
1200m Run/3 Handstand holds 10sec ea./25 squats
800m Run/3 Handstand holds 10sec ea./25 squats
400m Run/3 Handstand holds 10sec ea./25 squats
Tyler 19:03
LJ 21:50
Nickole 22:45
Nekkeya 21:33
Nora 21:00
Hannah 20:18
Ed 20:42
Al 21:38
Willie 20:01
Angie 22:20
Eric 19:24
Charles 19:40
1/2 the run listed above w/3 Handstand holds 10 sec ea./25 squats
Aja 14:57
Janelle 11:42
Mary Ellen 11:35
1200m Run/3 Handstand holds 10sec ea./25 squats
800m Run/3 Handstand holds 10sec ea./25 squats
400m Run/3 Handstand holds 10sec ea./25 squats
Back (L-R): Eric, Willie, Mary Ellen, LJ
3rd Row (L-R): Alexander, Nora,Aja, Charles, Tyler, Janelle
2nd Row (L-R): Hannah, Isiah, Israel, Nickole
Front Row: Baby Eli, Hannah, Bella, & Angie
Front Row: Baby Eli, Hannah, Bella, & Angie
Tyler 19:03
LJ 21:50
Nickole 22:45
Nekkeya 21:33
Nora 21:00
Hannah 20:18
Ed 20:42
Al 21:38
Willie 20:01
Angie 22:20
Eric 19:24
Charles 19:40
The kids offering some motivation!
Aja 14:57
Janelle 11:42
Mary Ellen 11:35
And just when they thought they were done!
Squat Therapy - 20 perfect squats against the wall!!!
Great Job - Don't forget, we are still meeting in August!
Tuesday, August 03, 2010
Angie 100803
For time:
100 Pull-ups
100 Pull-ups
(Girls - jumping pullups)
100 Push-ups
100 Sit-ups
100 Squats
100 Push-ups
100 Sit-ups
100 Squats
Our best "Fierce" Faces!!
Back (L-R): Nora, Eric, Charles, Jennifer, Willy
Middle (L-R): Aja, Mary Ellen
Front (L-R): Angie, Nickole, Nekkeya, Hannah
Nickole 19:30
Nekkeya 24:48
Hannah 33:10
Nora 24:40
Eric 27:28
Charles/Aja (team) 23:44
Willy/Angie (team) 24:30
Baseline:
Mary Ellen 11:27
Jennifer 13:10
Congrats to Nickole - 1st hand tear!!
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