7-minute Abs...???

CrazyWife got everyone started on a hand-ripping, gut-buster today...

3 rounds for time of:

25 knees to elbows
:25 sec hanging L-sit hold
25 sit ups

LT Forsyth, Ryan, LaToya and Hannah suffered through this one together
in 29:34. Great work guys!!!

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200-400-600

3 rounds for time of:

200m run
400m run
600m run

Rest total time for each run between. (i.e. 200m in :45 sec - rest :
45 sec - 400m run in 1:30 - rest 1:30, etc...)

Coach - 24:29

Dave and Jay will post times that included one round with 20-lb
medicine ball or weight vest and one round with both.

Hannah got to work with kettlebells...

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Friday Ladders

FRIDAY 090626

CFWU 1-2-3-4-5-6-7-8-9-10

Ladder

AMRAP in 20 minutes of:

1-2-3-4-5-6-7-8-9-10 burpees
2-4-6-8-10-12-14-16-18-20 pull ups
3-6-9-12-15-18-21-24-27-30 sit ups

Pull ups - burpees - sit ups

Latoya - 9 rds + 10 burpees
Nicole - 9 rds + 10 burpees

Burpees - pull ups - sit ups

Hannah - 9 rds (1-2-3-4-5-5-5... Pull ups)
LT Forsyth - 8 rds + 5 pull ups

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Food, Inc.

Have you ever just started surfing the Internet and one link led to another, and another... and another...

You've got to check out the trailer for this movie!!!

If you've ever wondered where your food comes from and you haven't read the book by Michael Pollan, "Omnivore's Dilemma" this movie looks like the next best thing...

And this YouTube video helps to tell us why we continue to get fatter even as we are working out and dieting like never before...

And this article from the New York Times tells us how the food industry has "captured our brains..."

Any comments anyone...???

Little Runny Cindy

WEDNESDAY 090624

Little Runny Cindy

AMRAP in 20 minutes of:

200m run
5 pull ups
10 push ups
15 squats

Ryan - 6 rounds + run
LT Forsyth - 6 rounds + 5 squats
Melissa - 6 rounds + 5 push ups

Scaled: 200-2-4-6

Hannah - 8 + 2 squats
Latoya - 6 rounds
Nekkeya - 6 + run

Baseline workout

Nicole - 11:15

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MONDAY 090622

MONDAY 090622

Skill work: forward rolls, handstands to forward rolls

Baseline Workout

Jay - 5:11
Jesse - 5:34

2k Row

Jay - 8:33
Jesse - 9:32

Team Workout

100 pull ups, 200 push ups, 300 squats

Latoya, Hannah, Nekkeya - 15:54

Great job ladies!!!

Rain, rain go away...

While our hopes of a fun-filled BBQ were literally washed down the drain today, we all decided to hit some well deserved breakfast buffet at the Dragon Hill Lodge after our workouts. It was a good time and I think that may become our new Saturday tradition. I'd like to see how many CrossFitters we can squeeze into the restaurant for breakfast on Saturdays until people have to come to our workouts just to get a seat...

10k winner in our midst...

SATURDAY 090620

Two of our ladies went out and tackled today's 10k "fun run". CrossFit newcomer Ginny showed what 20+ years of running experience can do for you by winning the women's race. We look forward to putting that drive, determination and consistency to good use in her CrossFit workouts. We want her to be strong enough to run fast for 20 more years...

Run 10k

Ginny - 44:00-ish
Hannah - 47:00-ish

I didn't get good times, my head was hurting from a run in with a crazy-Mexican bartendress...

David and Ryan were the only other two who decided to brave the crappy rainy weather and hit a workout.

100 burpee pull ups for time:

David - 10:20

"Little Runny Cindy"

As many rounds as possible for time of:
200m run
2 pull ups
4 push ups
6 squats

Ryan - 9 rounds +200m run

It's good to see Ryan getting back into the groove of things...

I haven't been able to slow David down lately so he decided he needed a second workout while we were waiting for the ladies to finish up their run.

1 pull up:

Perform 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third...

David - 8 rounds + 8 pull ups

This one sounds easy but it get difficult very quickly as your rest breaks get smaller and smaller...

Great job everyone!!!

Baseline Workout improvements in just two weeks...

FRIDAY 090619

CrazyWife and I were stuck at work so the crew hit one on their own after a good warm up I'm sure...

CrossFit Yongsan Baseline Workout

Run 800 meters
40 squats
30 sit ups
20 push ups
10 pull ups

LT Forsyth - 7:01
Pence - 7:32
Ryan - 6:30 (400m run)

LT Forsyth improved his time by 2 whole minutes on this one since the last time we did this (just two weeks ago). And he was worried that he wasn't seeing any improvement in his workouts... Silly CrossFitter... Great work LT!!!!!!!

Hannah and Latoya "did their own thing..." Am I going to have to separate you two...??? Ha-ha, I just love our CrossFit Community...!!!

"Mary"

WEDNESDAY 090617

CrazyWife got everyone started today with two crazy-hard workouts.

The boys tried their hands at a little "Mary" and the ladies tackled "Tabata Something Else".

"Tabata Something Else"

8 rounds of 20 seconds of work and 10 seconds of rest for each exercise.

Push ups
Sit ups
Pistols (one-legged squats)
Walking lunges


Ginny, Latoya, Hannah and Melissa looking strong on their push ups...


Hannah inventing her own version of the Pistol...


Ginny doing a good job of spotting her Pistol with the flag pole. Scaling the workouts to your current ability level is one of the beautiful things about CrossFit...


The ladies were still laughing and joking (a little) by the end of their workout...


The guys didn't seem to be having any fun with their workout...

"Mary"

As many rounds as possible in 20 minutes of:

5 handstand push ups
10 Pistols (5 each leg)
15 pull ups

Jay - 10 (Rx'd)
Ryan - 7
LT Forsyth - 5
Pence - 5(-ish)
Henry - 2+

Great job guys, this one is a smoker...!!!


Ryan working hard on those Pistols. One-legged squats require a tremendous amount of core strength, hip flexibility, balance, agility and POWER...


Jay using every trick in the book to get back to standing on one leg...


Henry ripping off some impressive handstand push ups...


Newcomer Pence getting after some full range of motion on his pull ups...


Everyone is all smiles (AFTER the workouts...!!!)

DON'T FORGET!!! Satruday's Workout and Grill Out is happening this weekend. Hannah will be leading a few of us on the 10k Fun Run at Collier Gym at 0800. Everyone else will hit a regular WOD at the pull up bars at 0800. We will probably start grilling meat by 10:00 and will probably carry on clear into CrazyMonkey's nap time (1300-ish) so stop by and join us...

Fireteam Fran

The boys had fun with a twist on "Fran".

As a 3-man "fireteam" carry the 45-pound bar and 2-25 pound plates on
every run...

3 rounds for time of:

400 meter run
Thrusters (95#)
pull ups

David (21-15-9 reps)
Rob (10-8-6)
Steven (10-8-6)

18:32

Great job guys!!!

The ladies worked on speed, power and coordination with 55-pound hang
power cleans and strength, coordination and balance with handstands.
Hannah showed off her new found strength with a bad ass handstand
competition with CrazyMonkey...!!!

They finished up with the baseline workout:

800 meter run
40 squats
30 sit ups
20 push ups
10 pull ups

Newcomer Ginny was looking to make the leaderboard on her first day...

Ginny - 7:37
Mitchell - 7:41
Hannah - 8:13
LT - 9:40

Good work ladies...!!!

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When the cat's away...

FRIDAY 090612

Due to the Army Ball the big bosses will not be at the workout
Friday. Don't worry though, Ryan, Brian and Hannah are still going to
show up and hit it hard.

WOD: "Lucy"

5 rounds for time (someone help Hannah with her watch...):

5 Burpees
10 Push ups (chest touches the ground)
400 meter run (stopsign and back)

Post your times to the Comments...

Wow, I feel like I'm leaving my kids with a sitter for the first
time... I might have to call in for the warm up to yell at Hannah to
get her butt down or LT to loosen up his shoulders AND hips...

Saturday workout is still a GO. See you there at 8!!!

Don't forget to mark your calendars, next Saturday (20 JUN) is our
workout AND Grill Out...

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"I feel like I'm four again..."

WEDNESDAY 090610

Handstands, Handstand push ups and BURPEES...!!!

Today we warmed up and then played with handstands so I could have more time to dream up a workout. Work has been kicking my butt this week so I haven't had my usual time to day dream (or is that nightmare) a good workout by 5:15...

Everyone's handstands looked way better than the last time we did them so we will play with these more often so that we continue to improve. There is just something about being upside down that makes us old people nervous and that is half the battle.

Brian's quote was priceless today while we worked on our forward rolls (executed to safely escape a handstand gone bad...)...

"I feel like I'm four again..."

Since we were running out of time with all the playing around with handstands and HSPUs, we hit a short 6-minute workout that everyone LOVED!!!

As many reps of BURPEES as possible in 6 minutes:

Brian - 135
Ryan - 61
LT Forsyth - "35-ish"
Hannah - "about 15"

And since we have such a hard time getting into shape AND counting at the same time, we will practice these A LOT more often...


CrazyMonkey always gets a few good shots in from his 3-foot tall perspective...


LT Forsyth showing off some much improved HSPU form...


Newcomer Brian "loving" this heat and humidity when compared to the brisk, fresh air in Fort Lewis, Washington...


Yeah... BURPEES...!!!

Lots of Baseline Workouts

MONDAY 090608

We had the perfect storm today, lots of newer CrossFitters that had yet to test drive our Baseline workout. This is the one we use when you are first starting out so when we do it a few months later, you can see how much stronger and faster you are getting...

Baseline workout (courtesy of CrossFit Los Angeles)

Run 800 meters
40 squats
30 sit ups
20 push ups
10 pull ups

Brian - 8:46
LT Forsyth - 9:01
LT Mitchell - 9:42
Kyeong Chu - 10:37


Doc Baker hit it hard today with some 800-50-50.

3 rounds for time of:

800 meter run
50 push ups
50 sit ups

18:24

Good work Doc!!!


Trigg got talked into hitting a little Fran since he missed out on Saturday's fun...

FRAN

21-15-9 rep rounds of:

95# Thrusters
Pull ups

7:19

Great job Trigg!!!

One Man Show...

We had so many people show up today that I wasn't able to manage them all very well. We had a group of new ladies that got a taste of everything that CrossFit has to offer and we had the guys working on a little Fran.

I didn't get any good times for anyone and I didn't get everyone's name and I barely got some pictures taken but we were having so much fun that I don't think all that matters too much.

I will do a better job next time, I promise. I will still try to get some of today's pictures up, I'm sure there are some good ones in there somewhere.

The ladies went through the CrossFit Warm up, and then tried out some L-sits (Hannah blew them away this time after struggling mightily just a few weeks ago - can she be getting that strong already???), Handstand push ups, Wall balls (everybody loved those - we'll do those more often I think...), and finally we broke out our Women's Barbell (33lbs) and got to work learning some barbell thrusters. They got to start with some solid front squats, then moved on to shoulder presses and finally put it all together with a CrossFit original combination front squat right into a shoulder press that we just call "Thrusters". It is an amazing exercise that works your body from head to toe. There was a lot of talk about shoulder muscles and strapless dresses and that's when I had go to take pictures of the boys.

Doc Baker led them through Fran (21-15-9 rep couplet of Thrusters and pull ups) with his trusty gardening gloves and everybody hit it nice and hard. Steve joined us from up north in 2ID land and he will be back for more punishment every Saturday.

We have decided to have our first annual CrossFit WOD/Grill out. Two weeks from today we will get together for a nice workout and then we'll head to the hacienda to grill some meat and drink some carbs. Don't miss out!!!

Back Squat 5-5-5-5-5

LT Forsyth 95-115-135-155(4)-155(4)
Rodriguez 95-115-135-155-165

Hannah "Strong" 45-65-65-75-80

Nice work everyone, we can start to get even heavier next time...

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Cindy

MONDAY 090601

Cindy

As many rounds as possible in 20 minutes of:

5 pull ups
10 push ups
15 squats

Rodriguez - 26 rounds + 10 push ups
CPT Julie - 9 + 10 push ups

Hannah hit the warm up hard and worked on her push up strength. We
are not far from her first push up now...

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