WOD 100916

Well let's just say it wasn't very nice!

 100-200-300 x3 (rest the amount of time it took for each split)

 Tabatta This: Situps, Pushups, Squats, & Pullups (count lowest rep)
 # - First time with CF Yongsan

#Elexander 1/8/7/4 Run 10:13
Neil 5/10/14/13 Run 9:13
Nickole 8/13/10/13 Run 13:18
Nora 5/5/8/11 Run 12:44
Eric 3/10/15/13 Run 9:05
Dan 0/5/9/9 Run 12:45
Lilly 3/10/13/8 Run 12:56
Nekkeya 0/4/8/6 Run 13:03
JP 1/8/8/10 Run 12:00
Tim W. 7/13/14/17 Run 9:50
Angie 0/9/8/13 Run 12:45
Willie 3/8/8/16 Run 9:52
Scot 3/9/14/16 Run 9:03
#Marion 3/4/8/3 Run 10:16

Nickole & Tim comparing notes!

Elexandar, Marion, & Tim

Ben, Nora, & Angie

Eric & Neil

Marion & Tim

Willie, Nekkeya, & Scott

Nickole & Lilly

Ben, Nora, & Angie (again :))

What?? Angie with a rare smile during the WOD -

Oops - more smiling... what the? (Ben, Nora, & Neil)

Willie, Nekkeya, Scott, & JP

Elexander & Marion

Willie

Eric, Nickole, & Neil

Willie, Scott, Nekkeya, & JP

I think we must be getting ready for pushups?

More smiling - we need more Tabattas - Tim!

Willie with a good squat!

Marion & Elexander

And of course we always seem to have some time for camaraderie!  

Oh and some discussion about Fight Gone Bad V at the JSA (DMZ)

As always everyone did a great job this evening - you must all be crazy to keep coming back and with smiles on your faces! Thanks for the motivation.... and we continue to count down to FGB at the JSA!

WOD 100914

Runnnny Fran!

21-15-9 Thrusters/Pullups/600m run (total 6x) 

Maybe people won't say a WOD is too easy before we start!

Back (L-R): Glen, Mary Ellen, Henry, Steven B., Tyler, CW,  Kate

Middle (L-R): Willie, Angie, Andrew,  Nickole, Marcus, Sione, Amanda, LJ, Baby Toa

Front (L-R): Hannah, Bella, Sione, Raquel, Nekkeya

Chris 18:28, #Glen 18:45, Tim 18:56,  Steven B. 19:50, Willie 20:15, JP 23:48, Nekkeya 23:53, Amanda 24:04, Frank 24:04, Tyler 24:33, Nickole 25:42, Kate 26:36, Henry 30:00, LJ 31:57

Frank with some thrusters

JP looked strong

Chris with our fastest time tonight -

Willie with a good finish

Henry - 95# thrusters

Kate working on another lap

Eric & LJ in action

Glen, Nickole, Willie, & Steven in the background

Tim - this workout may have been to easy for you!

Frank throwing out some "Peace"

Steven B. - looking very determined!

More running.....

Henry nearly finished!

Just "Fran"

Angie 6:50

Mary Ellen 8:00

Time to relax post workout shots!

Mary Ellen - more pregnant than last week and still CrossFitting!

I love how CrossFitters stick around to help each other finish!

See you on Thursday!

And of course our many children wandering/running/rolling and just having a lot of fun!

A special thank you to Andrew for the amazing photos - 160 shots tonight WOW!

WOD 100911

Skill - Hand Stands
Lift - Hang Power Cleans
WOD - Baseline to baseline sprint/ pushups 1-2-3-...10-9-8-...1

Neil 70#/3:32, Jim 75#/3:10, Mary 10#/5:15, Frank 45#/6:17, Nekkeya 35#/7:20, Marlene 25#/5:40, Nickole 30#/5:02, Amanda 30#/7:22, and Tyler 65#/4:00

Back (L-R) Mary, Marlene, Tyler, Frank, Mike, Sione, & Neil 

Front (L-R) Jim, Baby Toa, Nekkeya, Nickole, Amanda, Baby Miyah, & Frank

Nekkeya, Nickole, & Frank "discussing CF"

 

Marlene working on push ups - during the warm-up.

New to CF Yongsan - Frank demonstrates some core strength.

 

Mary getting some help from Jim!!

Mike describing the hang power clean!

Run - Push - Run

Kevin - 6 years old getting some sprints in! We love our CF Kids!

 

Baby Toa & Crazy Monkey ready for the WOD

Jim just showing off!

WOD 100909

Heavy Push Press & CF Dodgeball! And the kids and I had a great time running around the racquetball court.... I'm more tired than they are! ~CW

Nekkeyah 35#
Nickole 45#
Willie 50#
Angie 25#
Chris 75#
Tyler 70#
Kate 25#

CF Kids: Andrew, Marcus, Hannah, Bella, Racquelle, Austin, Sione, & Toa - somehow I felt outnumbered!

WOD 1000907

For time: 

400m run, 10 box jumps, 20 push ups, 30 knees to elbows (KTE)
400m run, 20 box jumps, 20 push ups, 20 KTE

400m run, 30 box jumps, 20 push ups, 10 KTE

# First time to CF

Back Row (L-R): Sione, Crazy Wife, Baby Toa, Steven Chris, Henry, Mindy Mary Ellen, Neil Marlene, LJ                        Middle Row: Chris, Tyler, Kate, Alexander  Front Row: Hannah, Nickole, Nekkeyah, Max the Dog, Willie, Angie, and Bella                                                                                                                                

Willie gettin' after some knees to elbows!

We have to be a little bit creative at CF Yongsan - Neil doing box jumps....

Or tire jumps - Steven B. & Hannah or is it Bella?

Everyone Working Hard! - Kate, Marlene, Henry, LJ, & Nickole

Angie with a strong run!

Marlene & Kate with some almost perfect push ups

Mike encouraging Tyler & Neil to work a little bit harder!

Great Job Chris - with the time to beat 11:46

Mary Ellen 19:28
#Mindy 19:24
Nickole 17:47
Nekkeya 19:09
Chris 11:46
#Kate 19:30
Tyler 16:04
LJ 17:48
Angie 16:26
Willie 15:37
Steven B 15:00
Henry 18:11
Neil 12:30
Marlene 18:11

Great Job Everyone!

WOD 100904

Baseline - 800m Run/40 Squats/30 Situps/20 Pushups/ 10 Pullups
#Yunshin 7:05
#Marlene 7:50
Patricia 11:30

Sione (4yrs old) encouraging Patricia to "run faster & you're almost there!"

A CrossFit Coach in the making!

Post Workout - Great Job on the Baseline!

#New to CF Yongsan

"CrazyWife's Evil WOD"
Teams of 2 or 3, run 2 miles carrying some kind of weight (weight vest, medicine ball), and as a team 100 pullups, 200 ab-mat situps, 300 squats for time.

Team #1 - "The Old Guys" w/20# Med Ball
Steven B. & Steven F.
34:10

20# Suck!

Team #2 - "The Young Guys" w/14# Med Ball
Chris & Neil
29:24

Great Job Guys!

Team #3 - "Don't Quit Guys" w/8# Med Ball & 20# Weighted Vest
Tyler 25:18
Henry 30:17
Nickole 27:15

Tyler, Nickole, & Henry working Ab-Mat Situps

Once we got over the "I cant's and I don't like to run" -ism's the WOD was great.  As always, amazing effort by everyone... congrats to Nickole running the distance!! Don't forget start fund raising for FGB 5!

(Back L-R): Steven B., Yunshin, Tyler, Henry, Mike, Baby Toa, Chris, Steven F., Neil

(Front L-R): Nickole & Sione

CF Thursday 100902

Let's call it off due to the pending typhoon - so we'll see you Saturday!!