Pages

Tuesday, June 29, 2010

Farewell Gabriel!

800m x 2, 100 pullups, 100 squats, 100 pushups, 100 burpees (as a team) no rules on how to accomplish the task, just get it done for time...

Henry, Charles, &  Gabriel (we wanted Gabriel to walk onto the plane!) 15:39

Albert & Ed -  27:40
I think they worked each exercise in its entirety before moving on to the next exercise... remember burpees don't count without an overhead clap! 
 Tyler & Daniel - 24:10
These two did sets 10 - 10x
 Nicole & Eric -25:11
Nicole did the squats & pushups while Eric knocked out the burpees & pullups
 Steve & Alex - 26:10
Both tackled it together sets of 10 - at the same time.


Hannah was there in spirit - we hope you recover quickly and return to us soon! 
Gabriel best of luck in Texas...
Kids: Sione, Toa, Marcus, Isiah, Israel, Jackson, & Geneva  
Back Row (Left to Right): Alex, Steven Daniel, Henry, Eric, Tyler, Ed
Middle (Left to Right): Charles, Nicole, Gabriel, Albert
Front: Baby Toa


Great Job Everyone - See you on Thursday!

Saturday, June 26, 2010

Skill Day!

We attempted a WOD off the main page and instead of "For Time" it turned out coach your buddy through the exercise and repeat! We all had a great time, and the kids enjoyed themselves too - nothing like a 3 year old giving an adult a demo on how to complete a forward roll properly!

 New to CF today: Amanda
Hannah - didn't feel so hot, but she still managed to work on her forward rolls...

Marcus & Sione (above) - started a soccer game with Isiah &  Israel
On film: Steven & Gabriel completing muscle ups
- PR's:  Gabriel 28 pullups & 1 muscle up

Charles & Nicole working on handstands - Raquel (3 years old) watching her mom in aww!
Henry - "Muscle Up Progression" needs to keep his arms a bit tighter
Sione & Steve working hard!
Sione's (3yrs old) demo - "Forward Roll"
Max anxiously awaiting Nekkeya's finish to the WOD
Nekkeya, Amanda, and Gabriel - One legged Squat
The teamwork & encouragement today was AMAZING!!

Marcus (7yrs old) loved the jump rope!
Charles - Holy Double Unders!
Favorite quote, "I can't do double unders, oh wait yes I can!"
Toa (8months)  & Eli (6 months) - our youngest CrossFitters!


Great job everyone - expect to see you Tuesday for some more fun - CW

Friday, June 25, 2010

50 Lunges/21 Burpees 5 Rounds for Time

Amazing group turnout - funny how one friend brings another and suddenly it's a big gaggle of CrossFitters! To all the new individuals welcome, those returning - great job!

So individuals with a star - accomplished 3 rounds, Steve 2 rounds after Cindy (he started early), Albert new to CF did a great job as did Amy - first time in a group environment... .overall everyone had a lot of fun (okay I had fun watching), and didn't gripe too much!

See you Saturday!!

Tuesday, June 22, 2010

Spring 100m - Rest 90 seconds (10 rounds for time)

From the main page - great WOD. We had another good turn out this evening, and a newcomer - Ms. Nicole. Great job everyone!!

Nicole: 25/26/25/30/34/34/35/36/36/38
Nekkeya: 28/26/28/26/27/26/28/30/30/31
Charles: 24/27*/22/21/20/21/24/22/24/19  (*Pretty sure Charles "pulled something" on that lap...)
Henry: 27/24/25/28/28/28/29/29/29/28
Gabriel: 25*/18/21/20/20/20/22/21/20/21 (*First lap timer malfunction!)
Aja: 30/35/38/50/58/57/50/55/50/54
Lilly: 26/25/23/24/*30/26/28/24/28/27 (*Add 50 pounds, first few with just Baby Toa - then Sione jumped in the stroller)


Scott & Hannah worked on 15min max pushups with the challenge to get to 300 something.. they did - together!

Scott: 260
Hannah: 40

Sorry no photos tonight - batteries were low on the camera... don't worry next time!


**OMG my legs feel like they're going to fall off right now :) See you Thursday! ~CW

Saturday, June 19, 2010

Holy Humid!

Two newcomers today - Julie and Rob (thanks Heather for sharing!) Charles, Aja, and the boys showed up, Hannah accomplished today's WOD after the 10K, Henry made a showing 20 minutes into the workout, and Steven was there for moral support.
Heather, Julie, and Rob
Steven in the background - yelling words of encouragement! Passed on today's  due to injury - mind you it was horse shoes that got him not CrossFit... steroid injections really?! :) Thanks for the wanting to workout Steven - hope the pancakes were wicked good this morning!
Due to only 3 C2 rowers, Rob jumped in place for 6 minutes while waiting for a rower - and then finished a 1K row...
Charles & Aja* (Aja accomplishing 1/2 Rx'd) She still worked very hard!
Gotta love Wallballs - varying weight! - And to think this was the easy part of the workout.... something's not quite right!
Hannah was so glad that there wasn't a run in this WOD - she admitted the 10K run sucked this a.m.!
Henry starting the row~ he did the WOD as Rx'd with 20# WBs.
Sione being cheeky of course - a heartfelt thank you to Heather, Julie, and Rob for sticking around and watching the kids while I reclaimed my sanity! Nice work everyone.... see you next week! ~ CW

Thursday, June 17, 2010

Swimming - Not Our Best Event!

Oh well CF Yongsan got wet and had a great time - AMRAP in 20 minutes of swim a lap, 25 pushups, swim a lap, 25 squats... I think the average was about 5-8 rounds and we looked pitiful ;)

My favorite quotes of the evening - 
"The pool is a lot longer than I thought it would be!" - Charles

"This is harder than I thought it would be, my breathing is just not... !!" - Henry

- Well no stuff this is CF were talking about!

(LtoR back) Eric, Scott, Charles, Tyler, Henry
(LtoR front) Hannah & Asia
Hannah always happy at the start of a WOD....
 Asia working hard! And yes the pool is slippery!
Scott looked the most comfortable in the water!
We got a lot of looks from people at the pool - and the lifeguards were a bit ill at ease when we continued swimming during "Break Time"
Charles getting chased by Tyler...
Asia still smiling! Maybe it's because the little man holding the mat - is coming to help his Momma out... the kids had a great time tonight too...
Funny they were supposed to be squatting - lots of laughing and enjoying the WOD!
(That's not supposed to happen during a CF workout!)
Tyler having way too much fun!
Eric & Henry getting some squats in... Henry almost met Pukie tonight - next time Henry, next time!
Sione, "Two more minutes, get back in the water, hurry up!" He's going to make a great CF 
Coach someday!
Great Job Everyone - I'm glad we had a good time!!

I'll start reading "Total Immersion Swimming" tonight - so we're ready for our next visit to the pool !! ~CW