CF Yongsan Baseline Workout

Today we tackled the baseline with a few new comers - Asia & Melanie

Baseline: 800m run/40 squats/30 situps/20 pushups/10 pullups
* 400m run/20 squats/15 situps/10 pushups/5 pullups w/large band

Charles - 7:40
Hanna - 7:36
*Asia - 7:12
*Melanie - 5:25

Great job to our first timers - Charles and Hanna hope you're ready for Thursday!!

CW

Memorial Day Hero WODs "Murph" & "Joshie"

We started early this morning, trying to beat the heat and help a fellow CF with a PT test... but 2 miles is just too easy! We added some weight in the form of vests and IBA, and tackled Murph and Joshie. As a group we completed Murph and then 1 round of Joshie. Everyone worked together and had a great time motivating one another... we take a moment for those who have fallen ~ peace.

Before we started the WOD - way too much smiling :)

Hanna wore the weight vest during both WODs - way to go sister!

Gabriel "laughing" - who knew Joshie would be so much fun!

This was the first time Henry has ever run more than a mile - 1.5 miles in fact!

Ed looking strong! - 2 rounds of Joshie for "fun"... say what?!

Back Row (L to R): Gabriel, Steven, Charles, and Henry

Front Row (L to R): Hanna & CrazyWife

And our results....

See you next Tuesday 1730 - Great Job Everyone! CW

Don't Forget This Saturday

Hero WOD - plus we are starting at 0800
CW

Runny Fran

Run 200m - 21 Thrusters - Run 200m - 21 Pullups - Run 200m - 15 Thrusters - You get the idea! Oh and did I mention the stairs

Everyone did a great job and we scaled a bunch! A few complaints about sore "butts", but everyone got after it and didn't belly ache!!

Gabriel  - 65# Thruster to start, injured  his wrist after the first set so he scaled to 35# Bar

Ed - 25# DB Thrusters 
Charles with 20# DB Thrusters
Apri  - 15# DB Thrusters & Green Band

Hanna - 35# Bar first set then scaled to a Kids bar & Green Band

Rick - PVC Thrusters & Green Band (PT Test on Saturday so we didn't want to wreck him too much!)

Sione demonstrated some different techniques!

From Left to Right: Ed, Sione hiding behind Ed, Baby Toa, Nam (showed up as we finished), Gabriel, Apri, Rick, Charles, and Hanna in the front

Great Job and See You Bright and Early Saturday Morning at 0800 

(That's Right **29MAY2010 @ 0800**)

Starting Early on Saturday

This Saturday 29MAY2010 - we will be starting at 0800. One of our newest Crossfitters needs some motivation on a run, so we will be starting the WOD with a 2 mile run... remember to bring your IBA.

See you at 5:30pm -CW

Bring a Friend to CF!

Great turnout this evening - as most everyone brought at least one friend to suffer with them!

 
Run 400m/50 squats 4x for time:
Charles 16:05
Gabriel 13:19
Steven 15:13
Hanna 14:56
Henry 16:26
Tyler 15:17

Run 400m/25 squats 4x for time: (First timers - didn't want to scare them too badly!)
Apri 13:27
Rick 16:16
Nam 13:04

Back Left to Right: Steven, Gabriel, Apri, Henry, Nam, and Rick

Front Left to Right: Baby Toa, Charles, Tyler, and Hanna

As a Team complete 800m run/100 squats
Hanna & Henry 6:07
Gabriel & Rick 5:40
Steven & Charles 4:46
Tyler & Apri 5:30 (Tyler had no rest between workouts)

Great Job Everyone- CW

Angie

Good group turnout - just like old times with Hanna (home for the summer) and Jim visiting from Daegu! We tackled Angie today... 100 pullups, 100 pushups, 100 squats, 100 situps

Gabriel, Steven, Jim, and Hanna* - as prescribed
Charles, Chris, Ed, and Henry - broke it down into sets of 10

 Jim with some perfect CF pushups!

 Charles looking strong - getting ready for airborne/air assault school!

 Not sure what technique Hanna was attempting - but I think this may have been a "resting" pushup!

Steven tackled the WOD even after being sick for the past week - still had a great time!

Not sure where Henry disappeared to after the WOD, but he was there!

Gabriel continues to work - had a strong set of 25 pullups

From left to right: Steven, Hanna, Gabriel, Chris, Charles, Jim, and Baby Toa

Ed and Henry MIA

Great Job Everyone! See you on Tuesday, remember if it's raining we will meet in the lobby. ~ CW

Annie

50-40-30-20-10 Double Unders/Situps

Everyone worked hard at varying degrees of difficulty! Gabriel was working his DUs and had a stretch of 10, Charles (new comer) had a few single DUs as did Tyler.  Chris was working on getting 10 singles in a row. Great Job Everyone!

As Rx: Gabriel 15:10

2x DU substitute (i.e. 100-80-60...):
Charles 13:20
Tyler 11:18

1x DU substitute (i.e. just jump rope)
Chris 15:44

Rainy Weather...Equals LIFTS

So the rain scared everyone but Henry and Gabriel away! Henry and I worked on Clean & Jerks 95# 1-1-1-1-1-1-1. I challenged Gabriel & Henry (let's just say Henry was barely sweating after his last set!) to rowing contest: 500m/rest 3 min x 4... Great job guys! Henry < 2:05 each round and Gabriel stayed just under 2 min each round! The best part of the WOD was Crazy Monkey on the rower "racing" the guys! Thank Gabriel for the help with the kids!!

Karen with a Twist

As a team perform the following:
150 Wallballs and Run a 5K carrying the ball used for the Wallballs

Here's how it broke down....
Heather & Steven - Wallballs (12#) 5:00/5K - 30:28/ Total: 35:28

Jason, Gabriel, & Tyler - Wallballs (14#) 5:46/5K - 29:13/ Total: 34:53

*Tyler 39:02 - got mixed up with the 10K folks and headed up MP Hill, but he made it back!

Crazy Monkey - 8# WallBall (yes he is only 3 years old)!!

Straight Karen - 150 Wallballs for time
Lillian 15:34 (20#)
Henry 7:19 (8#)


Great Job Everyone! See you next week - CW

We love Helen!

Good turn out again - nice weather helps!! Everyone tackled Helen and we welcomed two newcomers: Jerry from Colorado & Caroline a friend of Tyler's.

Helen - 3 Rounds for Time
400 meter run
21 Kettlebell Swings
12 Pullups

Scott: 10:03
Gabriel 10:09
Tyler 10:39
Jason 11:08
Eric 11:20
Henry 16:16
Jerry 17:00
Caroline 8:07 (2oom run/7 KBS/ 4 PU)

Crazy Monkey demonstrates a KBS

Gabriel, Jason, Eric, & Crazy Monkey

Henry with a solid KBS!

Great Job Everyone - due to limited space on blogger check out the rest of the photos by cutting & pasting the following link:
http://www.facebook.com/album.php?aid=2042416&id=1096548870&l=ca80369e43

Cheers - CrazyWife

Nancy Challenge 100511

Good turnout today! All was well until Crazy Monkey went missing - thank you CrossFitters!

Nancy Challenge
5 Rounds For Time:
400m Run
30 OHS with PVC

Scott - 13:24 (we need to work on some serious technique!)
Eric - 13:38
Jason 16:17 (visiting from Colorado)
Tyler 17:08
Gabrielle 17:09
Ed 18:02
Brandon 18:03 (25 squat substitute & 200m walk/run- 1st day of CF)
Henry 18:48 - (Ran all 5 rounds and showed off some pullups!!)

Back Row (Left to Right): Jason, Brandon, Scott, Ed, Eric
Front Row: Tyler, Henry, Gabrielle

Great Job Everyone!
CrazyWife

Good Times on Saturday Morning 100508

Steve was a little worried this morning as it looked like it was going to be a lonely workout. He was pleasantly surprised and joined by: Henry, Eric, Ed & Scott. We decided on a "quick - no running" workout!

"Jimmy"
Walking Lunge Steps (100ft)
10x Handstand Pushups

Ed working on an assisted HSPU

Steve 3:26 (1st round as rx)
Scott 3:34 (1st round as rx)
Henry 5:52 (subbed Handstand Holds)
Eric 6:26
Ed 6:34

Crazy Monkey demonstrating proper pushup form to our guys!

Henry looks strong in his Handstand Hold

That proved to easy for our group - barely sweating... so on to some skill work: Medicine Ball Cleans - we need to keep working on this and I need to coach it better!

Still too much time left so we had a little Partner Challenge: 15 air squats/partner counts pushups - race to 200!

That's more like it!

Henry & Scott beat Steve & I by a few seconds... Eric and Ed were a mere 30 seconds from winning! Favorite comment today: Henry, "My legs hurt!" - CrazyWife "Yes Henry that's why it's called a workout!"

Great job everyone! CW

Sorry I missed You 100506

I apologize to anyone who did show up, busy evening at the hospital. For those days we have a no show - follow the main page!! I'll have a doozy for you on Saturday :)

Crazy Wife

A Date with "Barbara"

TUESDAY 100504

"BARBARA"

Five rounds for time of the following. Rest exactly 3 minutes between
each round.

20 pull ups
30 push ups
40 sit ups
50 squats

We did one full round before we started mixing it up for some newer
folks.

Gabriel - 4:57
Eric - 5:45
Ishmael - 5:50
Ed - 6:35
Dunston - 7:23

After a quick break, round two pitted Gabriel against two teams of two:

Gabriel - 3:42
Ed/Ishmael - 3:50
Eric/Dunston - 4:19

Notice Gabriel's time was more than a minute faster than his initial
attempt. Something about pitting yourself against a stopwatch or
someone else that brings out the best in you. Like Coach said in an
early CrossFit video, once you start keeping score, people will die
for points. That's just something you can't get from an eliptical
machine or Zumba workout.

Round 3 finally slowed Gabriel down enough for us to catch him.

Gabriel - 4:45
Ishmael/Ed/Eric - 3:55

Great work guys!!!

BEAUTIFUL DAY = GREAT WORKOUT

SATURDAY 100501

The last two weeks of crappy weather finally broke on another great Saturday group workout. We tried out two mean ones from the main site that showed up on back to back days recently.

30 handstand push ups
40 pull ups
50 kettlebell swings
60 ab mat sit ups
70 burpees

AND the devious and devilish reversal...

70 burpees
60 ab mat sit ups
50 kettlebell swings
40 pull ups
30 handstand push ups

Luckily we did this as 2 or 3-person teams...


We played with some muscle ups on the rings before and after the workout. Gabriel really wanted to get one today...


CrazyMonkey showed him how it's done...


Emily showing off her handstand push up skills...


My pull ups with chin definitely over the bar. Never realized I was getting up that high...


Heather is definitely ready for a much smaller band...


Gabriel and Emily battling it out in the pull ups...


Our three teams neck-n-neck at the kettlebell swings...


Still anyone's game at the ab mat sit ups...


First timer Ed, getting his first taste of the infamous Burpees. Great job today Ed!!!


Heather and Gabriel fighting through more burpees...

Steve and I won the first round (30-40-50-60-70) (10:43) by two seconds over Ed, Gabriel and Henry (10:45). Emily and Heather were right behind us at 11:56.

After a short break, we mixed up the teams and tackled the WOD in reverse with burpees first (70-60-50-40-30). Emily and Gabriel (10:00) edged in front of Steve and Henry (10:10) by just ten seconds. Heather and I were right behind at 10:42. Two great workouts on a beautiful Saturday morning...

Cameraman CrazyWife tackled the first workout on her own after we were all done and finished in a blazing 15:13...