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Friday, December 31, 2010

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

Wednesday, December 29, 2010

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...

Tuesday, December 28, 2010

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

Wednesday, December 22, 2010

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...

Saturday, December 18, 2010

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.

Wednesday, December 15, 2010

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.

Tuesday, December 14, 2010

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...

Saturday, December 11, 2010

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, December 09, 2010

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!!!

Tuesday, December 07, 2010

"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!

Sunday, December 05, 2010

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

Thursday, December 02, 2010

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!