Henry and Eric teamed up to tackle a quick push up and squat workout.
As many push ups in 10 minutes as you can while your partner knocks
out 15 air squats.
The boys got 184 push ups in 10 minutes. Great work!!
Thursday, April 29, 2010
TUESDAY 100427
TUESDAY 100427
Tuesday, April 20, 2010
NO WORKOUT SATURDAY
CrazyWife and I will be attending the CrossFit Level I certification
at SAP Gym in Seoul on Saturday and Sunday so there will be no workout
this weekend.
at SAP Gym in Seoul on Saturday and Sunday so there will be no workout
this weekend.
Tabata Something Else
TUESDAY 100420
LaToya talked Markinina and Lacena to hit a workout after their spin
class warm up.
Tabata Something Else
:20 sec of work
:10 sec of rest
6 rounds of each:
Squats
Push ups
Sit ups
Team Pull Ups
:10 sec work / :20 sec rest
6 rounds of max assisted pull ups
Skill work: Knees-to-Elbows
Sunday, April 18, 2010
Filthy '55'
SATURDAY 100417
Today's workout was a little bit complicated so we brought the white board so everyone could see what we were up against...
This was to be a take on the "Filthy 50", a famous CrossFit workout where you perform 50 reps of each subsequently harder exercise until you work your way down to the two hardest exercises: burpees and double unders. We decided to switch this up a little bit to make it more manageable...
"Filthy 55"
Perform 10-9-8-7-6-5-4-3-2-1 rep rounds of the following:
Box Jumps
Jumping Pull ups
Kettlebell swings
Walking lunges
Knees-to-elbows
Push press
Back extensions
Wall balls
Burpees
Double unders
The only problem with the white board was I forgot to take off the 25 ea reference to the walking lunges that was for the original 50 reps to be broken up as 25 reps each leg. So instead of doing 10 lunges, then 9 lunges, everyone did 25 lunges EACH time. Ooops...!!! That was alot of extra work but no one complained in true CrossFitter fashion. Great work everyone!!!
Newcomer, Heather showed off some great body control in a full Knees-to-Elbows. These were alot of work so we will have to do them more often...
LaToya and newcomer Emily working hard on kettlebell swings. Here Emily's back is a little 'soft' or rounded, I'd like her to be more arched and 'tight' but she otherwise looked strong throughout this long, long workout.
Recent marathoner, Nicole taking the 20-inch box jumps nice and easy. I don't think she even broke a sweat. I'm going to have to push her more next time...
Heather really reaching for every jumping pull up...
LaToya and Henry fighting for some Knees-to-Elbows...
CrazyMonkey got ahold of the camera and captured me in mid back extension...
CrazyWife fighting through those dreaded Burpees...!!!
Newcomer Kristy has been CrossFitting for two years and she hit this workout HARD. She used a 30-lb dumbbell for the Kb Swings, used 2 30-pounders for the Push Press and used the 20-lb medicine ball for wall balls. All that and kipping pull ups instead of the jumping pull ups. Strong work!!!
At then end of the day, everyone came in in about an hour. Luckily, I chose to do a Filthy 40 and do 40 reps of each exercise in just over 30 minutes. CrazyWife followed the directions and only had to do the 55 total lunges in 45:15. I'm still trying to figure out how many walking lunges everyone else ended up doing, 250 maybe... OUCH!!! Great work everyone...!!!
Today's workout was a little bit complicated so we brought the white board so everyone could see what we were up against...
This was to be a take on the "Filthy 50", a famous CrossFit workout where you perform 50 reps of each subsequently harder exercise until you work your way down to the two hardest exercises: burpees and double unders. We decided to switch this up a little bit to make it more manageable...
"Filthy 55"
Perform 10-9-8-7-6-5-4-3-2-1 rep rounds of the following:
Box Jumps
Jumping Pull ups
Kettlebell swings
Walking lunges
Knees-to-elbows
Push press
Back extensions
Wall balls
Burpees
Double unders
The only problem with the white board was I forgot to take off the 25 ea reference to the walking lunges that was for the original 50 reps to be broken up as 25 reps each leg. So instead of doing 10 lunges, then 9 lunges, everyone did 25 lunges EACH time. Ooops...!!! That was alot of extra work but no one complained in true CrossFitter fashion. Great work everyone!!!
Newcomer, Heather showed off some great body control in a full Knees-to-Elbows. These were alot of work so we will have to do them more often...
LaToya and newcomer Emily working hard on kettlebell swings. Here Emily's back is a little 'soft' or rounded, I'd like her to be more arched and 'tight' but she otherwise looked strong throughout this long, long workout.
Recent marathoner, Nicole taking the 20-inch box jumps nice and easy. I don't think she even broke a sweat. I'm going to have to push her more next time...
Heather really reaching for every jumping pull up...
LaToya and Henry fighting for some Knees-to-Elbows...
CrazyMonkey got ahold of the camera and captured me in mid back extension...
CrazyWife fighting through those dreaded Burpees...!!!
Newcomer Kristy has been CrossFitting for two years and she hit this workout HARD. She used a 30-lb dumbbell for the Kb Swings, used 2 30-pounders for the Push Press and used the 20-lb medicine ball for wall balls. All that and kipping pull ups instead of the jumping pull ups. Strong work!!!
At then end of the day, everyone came in in about an hour. Luckily, I chose to do a Filthy 40 and do 40 reps of each exercise in just over 30 minutes. CrazyWife followed the directions and only had to do the 55 total lunges in 45:15. I'm still trying to figure out how many walking lunges everyone else ended up doing, 250 maybe... OUCH!!! Great work everyone...!!!
Friday, April 16, 2010
CF Yongsan Baseline
THURSDAY 100415
Baseline Workout courtesy of CFLA
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Eric - 5:27
Nicole - 7:00
Tuesday, April 13, 2010
Squats n Handstands
TUESDAY 100413
5 rounds for time of:
30 air squats
Handstand hold (:50/:40/:30/:20/:10)
Eric - 17:53
Nekkeya - 17:23
30/25/20/15/10 squats
Elevated handstands
Sunday, April 11, 2010
500m row - DUs - burpees
SATURDAY 100410
400m run
150 double unders
50 burpees
Steve - 12:47
CrazyHusband - 18:55 (sit ups for DUs)
Eric - 19:10 (600 singles)
LaToya - 19:45 (600 singles)
AMRAP 20
THURSDAY 100408
AMRAP in 20 minutes of:
25 squats
20 push ups
15 sit ups
10 burpees
5 pull ups
Eric - 5 rounds
Ryan - 4 rounds
CrazyWife - 4 rounds
1600-1200-800-400
TUESDAY 100406
1600m run
Rest 3-min
1200m run
Rest 2-min
800m run
Rest 1-min
400m run
CrazyWife - 30:06 (with stroller)
Gabriel, Ryan and Henry scaled this one down.
800m run
Rest 3-min
400m run
Rest 2-min
200m run
Rest 1-min
100m run
Subscribe to:
Posts (Atom)
