Baseline Workout x 2

Baseline Workout:
800 m Run, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups

5 min Rest Period - Repeat!!


Okinawa Sean/ Rusty/ David

BL #1/BL#2
Rusty 7:20/9:10
Christy 7:40/8:15
Mitchell 8:13/8:25
Henry 9:15/9:25

Newcomers:
Miguel 9:15/ -----
David 5:47/6:10
Sean 6:18/6:30

Great Job Everyone!

777 is the Devil?!??!!???!!!

TUESDAY 090728

We were finally back in action after a little break for our trip to the CrossFit Games.

777

7 rounds for time of:
200m run
7 burpees
7 knees-to-elbows

Hannah - 18:05
Christy - 20:20
Henry - 20:59 (200m/squats/KTE)
LT Forsyth - 21:00

I also understand that Hannah pulled off two consecutive legit pull ups without a band during the warm up. Great work girl!!!

Stay tuned for information about Fight Gone Bad IV on Saturday 27 September 2009...

CF Yongsan is MOVING...!!!!

...to a new schedule starting this week.

We are moving our Monday, Wednesday and Friday classes to Tuesdays and Thursdays. Therefore there will be no class tonight (Monday 27 JUL). We will have our first new class tomorrow (Tuesday 28 JUL) at the regular time (1715) and the regular place (Collier Gym).

NEW SCHEDULE

TTH - 1715
SAT - 0800

Outside of Collier Field House. See you there. Get ready to work harder after CF Yongsan was infused with additional motivation from the 2009 CrossFit Games in Aromas...

MONDAY

I saw Hannah walking to CrossFit, and a bunch of no shows on Monday. With what seems to be lack of interest or everyone gearing up for UFG and being a single parent on call this week - plan on resuming CF next week after Mike's return from CONUS.
Crazy Wife

Friday's WOD

FRIDAY 090717

Seven rounds for time of:

200m run
7 push ups
7 knees-to-elbows

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5k run

WEDNESDAY 090715

Regular warm up with extra handstands

WOD: 5k run

Run from Collier Gym down past the Commissary. Make a right at the
light and go down and around Blackhawk Village and back to Collier.
When you get to Collier, make a left right after the soccer field and
go all the way around the block. Finish right where you started.

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the Burpee Minute

Monday's WOD

On a continuously running clock, do one burpee the first minute, 2
burpees the second minute, 3 burpees the third minute, etc...
Continue as long as you can complete the prescribed burpees in that
minute...

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CrossFit Games are unbelieveable...!!!

Run Push Run

SATURDAY 090711

Saturday's WOD

10 drop sets of 10-9-8-7-6-5-4-3-2-1 of:

200m run (grandstand and back)
10 push ups
200m run
9 push ups...

...200m run
2 push ups
200m run
1 push up

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So I got the results from this WOD from Jay Baker before he left:

Hannah did the WOD as prescribed

Steve, Jay, and COL Clark did Helen as prescribed

Jay: 10:27 (55lbs)

Steve 11:09 (40lbs)

COL Clark 11:22

Great Job Everyone!

Crazy Wife

FRIDAY 090710

Friday's WOD:

20-20

20 squats
1 sit up
19 squats
2 sit ups
18 squats
3 sit ups...

...2 squats
19 sit ups
1 squat
20 sit ups

Skills and Drills: handstands and static pull up holds (chin above the
bar).

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CF Yongsan is headed to the Games!!!

We are leaving for California today to go watch the fittest athletes
on the planet compete. Check out the CrossFit Games website for more
details.

The regular crew will still be meeting at Collier to workout
together. I'll be posting workouts here to keep you guys busy.

CrazyWife will return to Korea on the 20th.

Do partner assisted pull ups in the warm up if necessary and don't
forget to work your handstands.

Wednesday's WOD

BIG DOGS:

800-50-50

3 rounds for time of:
800m run
50 push ups
50 sit ups

PUPPIES:

400-20-20

4 rounds for time of:
400m run
20 push ups
20 sit ups

Post your times to the comments.

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MONDAY 090706

AMRAP in 10-min of:

2 pull ups
4 push ups
6 front squats

LaToya - 10 rds
Hannah - 9 rds

4 x 400m run

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MONDAY class is a GO!

1715 in our usual spot...

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Happy 4th of July!

SATURDAY 090704

Just about had a mutiny keeping everyone (Hannah!!!) out of the 5K fun run today. Glad she didn't give in to the fun and she embraced the "suck" with the rest of us.


Pretty good flexibility for an "old guy". Thanks CrossFit (and yoga)...!!!


Gave Doc Baker the 20-pound vest today to try to slow him down. It's kinda sad that I still outweighed him by 57 pounds with my own personal weight vest (thanks Taco Bell...!!!).


We wore out the sidewalk today with our sprints. Getting faster every week. Too bad all the 5k runners can't say the same thing...



LaToya getting after some pull ups in the warm up and Hannah workin hard with all of her Thrusters. She did so many that she lost count...

Today's WOD:

Army APFT CrossFit style...

1 round for time:

82 push ups
92 sit ups
2-mile run

Doc Baker - 24:48* (with 20-lb best)
David - 21:11
"Toya" - 23:14 (46 PU, 82 SU, 2-mi Run)
CrazyHusband - 24:31

Nekkia picked a different workout today. I thought the burpees would scare her off but they didn't. She had to run 1 mile and complete 100 burpees for time. Great job girl!!!


CrazyMonkey always looking for another good workout...

How many kids do you know that throw a fit if they DON'T get to workout...!!!

No CF Today - 3JULY2009

In case you're checkin in with the website - no CF today. The boys are still at Everland and won't make it back in time - there will be CF tomorrow in celebration of Independence Day! See you in the a.m.

CrazyWife

No more pull ups...

WEDNESDAY 090701

The crew played around with handstands (a little rusty) and then got
to work with some classic Men vs. Ladies...

Static pull up holds

Ryan and LT Forsyth held off an early run from the ladies to win after
three rounds.

200 Team Push Ups

Hannah, LaToya, Nekkia, and Nicole finished in 5:38 with the help of
Hannah's bad ass singles and doubles.

LT and Ryan were right behind them with perfect push ups in 8:13.

Great job everyone!!!

No class on Friday!

Regular class on Saturday at 0800 still.

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