Fran

SATURDAY 100116

FRAN
21-15-9 rep rounds of:
Thrusters (95lbs)
Pull ups

Henry - 6:15 (65#/Jumping pull ups)
CrazyHusband - 6:24 (65#)
Gabriel - 6:34 (45#)
Steve - 6:37 (65#)
Eric - 8:23 (45#/Medium band)
Alex - 8:24 (45#/Large band)
CrazyWife - 8:47 (54#/Large band)



Eric getting after his pull ups...


CrazyWife workin' hard...


Alex getting some much needed encouragement from Gabriel...


Steve with a perfect lock out overhead -- he's ready for more weight...


Henry workin hard for his pull ups...


...and a pretty good lookin squat for an old man...

SATURDAY 100109

Eric, Alex and Gabriel braved the cold to lift some weights today.

CrossFit Warm Up Ladder
1 rep of each exercise, 2 reps of each, 3 reps...

Back Squat

We eased our way up to 5-10 reps at 105. Everyone focused on good form and getting hips lower than knees to effectively engage the hamstrings.


Newcomer Eric showed off some great form and good hip flexibility. He is going to get strong very quickly.


Alex rejoined us after a long family/holiday hiatus. Welcome back Alex.


Gabriel is ready to start back squatting regularly now that he has solidified his technique. Keep up the good work.

We finished with 10 Minutes of Push Ups.

Gabriel - 138
CrazyHusband - 131
Eric - 113
Alex - 92

CF Yongsan Baseline Workout

SATURDAY 010210

Baseline workout
800m run (treadmill)
40 squats
30 sit ups
20 push ups
10 pull ups

Jim - 5:09
Gabriel - 6:36
CrazyHusband - 7:12
Aldrich - 8:31
CrazyWife - 9:37

Jim and CW finished up with some 5rep Deadlifts. Jim worked his way up to 415 but couldn't quite get it. CW got up to 155. Good work.

Aldrich and Gabriel tried out the Dan John Rapid Ascent to give them more options besides just the bench press. If they never 'had' to bench again I would be thrilled.

Power Cleans 8-6-4
65-75lbs

Shoulder Press 8-6-4
65lbs

Front Squat 8-6-4
65lbs

Good work gentlemen!!

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.

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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...

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Link from Twitterrific

16 Things I Wish They Had Taught Me in School - http://www.positivityblog.com/index.php/2008/04/02/16-things-i-wish-they-had-taught-me-in-school/comment-page-4/

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Paleo Thanksgiving Recipes

Mashed Potato Alternatives - Castle Grok - http://castlegrok.com/mashed-potato-alternatives-substitutes/

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