WOD 100928

For time: 400m walking lunge - for each time you stop add 10 Tuck jumps or 10 Burpees
#First time to CF Yongsan
*200m walking lunge

Nora 13:12
Nickole 15:35
#*Crystal 9:33
Amanda 18:50
Marlene 14:40
Ken 12:10
*Diana 10:05
Rose 13:40
Elexander 16:30
Angie 17:14
Willie 12:24
#*Kris 9:53
Tyler 13:24
JP 18:55
*Mary Ellen 8:27
*Crazy Wife 8:10

Great Job Everyone - See you Thursday!

FGBV at the DMZ - Awesome!

 

The results for Fight Gone Bad V - everyone did an amazing job!
Over $2000 raised for Wounded Warriors, LiveStrong, & CF Foundation 

CF Yongsan Men!

CF Yongsan Women!

Ken	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	22	12	12	46
SDLHP	22	17	13	52
Wall Ball	24	20	15	59
Box Jump	22	18	16	56
Row	12	10	9	31
Total	102	77	65	244
Mike	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	24	20	15	59
SDLHP	20	16	15	51
Wall Ball	21	16	15	52
Box Jump	15	13	13	41
Row	22	15	15	52
Total	102	80	73	255
Steve	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	15	12	16	43
SDLHP	22	15	13	50
Wall Ball	17	13	15	45
Box Jump	25	21	20	66
Row	13	10	9	32
Total	92	71	73	236
Cesar	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	20	15	13	48
SDLHP	13	9	12	34
Wall Ball	18	13	15	46
Box Jump	27	18	15	60
Row	16	12	10	38
Total	94	67	65	226
Tim	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	41	17	15	73
SDLHP	20	20	18	58
Wall Ball	20	13	11	44
Box Jump	18	13	16	47
Row	19	17	18	54
Total	118	80	78	276
Chris	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	40	15	22	77
SDLHP	23	13	13	49
Wall Ball	21	14	11	46
Box Jump	25	18	26	69
Row	27	19	20	66
Total	136	79	92	307
Eric	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	15	8	7	30
SDLHP	27	16	11	54
Wall Ball	27	16	19	62
Box Jump	15	15	15	45
Row	12	13	11	36
Total	96	68	63	227
Don	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	25	14	20	59
SDLHP	23	16	17	56
Wall Ball	21	23	18	62
Box Jump	16	20	20	56
Row	20	12	16	48
Total	105	85	91	281
Jim	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	20	20	20	60
SDLHP	20	20	20	60
Wall Ball	23	20	20	63
Box Jump	20	20	20	60
Row	21	14	13	48
Total	104	94	93	291
Neil	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	23	21	20	64
SDLHP	19	13	20	52
Wall Ball	23	16	16	55
Box Jump	35	22	21	78
Row	15	12	12	39
Total	115	84	89	288
Nelson	Class A
Exercise	Round1	Round 2	Round 3	Total
Push Press	62	28	28	118
SDLHP	20	13	13	46
Wall Ball	28	20	18	66
Box Jump	18	18	17	53
Row	21	10	10	41
Total	149	89	86	324
Wilson	Class B
Exercise	Round1	Round 2	Round 3	Total
Push Press	15	15	12	42
SDLHP	26	21	18	65
Wall Ball	22	21	18	61
Box Jump	18	20	16	54
Row	10	10	10	30
Total	91	87	74	252
Lilly (CW)	Class B
Exercise	Round1	Round 2	Round 3	Total
Push Press	15	10	10	35
SDLHP	22	19	15	56
Wall Ball	20	15	20	55
Box Jump	15	19	17	51
Row	13	10	10	33
Total	85	73	72	230
Willie	Class B
Exercise	Round1	Round 2	Round 3	Total
Push Press	17	13	12	42
SDLHP	21	16	15	52
Wall Ball	25	23	19	67
Box Jump	18	15	18	51
Row	16	12	14	42
Total	97	79	78	254
Nicole H.	Class B
Exercise	Round1	Round 2	Round 3	Total
Push Press	19	10	11	40
SDLHP	7	8	7	22
Wall Ball	11	11	13	35
Box Jump	26	24	27	77
Row	9	9	8	26
Total	72	62	66	200
Rick	Class B
Exercise	Round1	Round 2	Round 3	Total
Push Press	16	11	14	41
SDLHP	20	15	12	47
Wall Ball	35	21	18	74
Box Jump	15	15	15	45
Row	9	7	5	21
Total	95	69	64	228
Rose	Class B
Exercise	Round1	Round 2	Round 3	Total
Push Press	20	12	11	43
SDLHP	11	7	7	25
Wall Ball	16	13	12	41
Box Jump	29	21	21	71
Row	8	9	10	27
Total	84	62	61	207
Nickole	Class C
Exercise	Round1	Round 2	Round 3	Total
Push Press	35	30	27	92
SDLHP	20	20	18	58
Wall Ball	25	25	20	70
Box Jump	22	22	20	64
Row	6	6	5	17
Total	108	103	90	301
Angie	Class C
Exercise	Round1	Round 2	Round 3	Total
Push Press	18	16	14	48
SDLHP	16	14	15	45
Wall Ball	31	26	23	80
Box Jump	16	15	14	45
Row	6	9	11	26
Total	87	80	77	244
Marlene	Class C
Exercise	Round1	Round 2	Round 3	Total
Push Press	36	25	22	83
SDLHP	22	18	18	58
Wall Ball	30	27	27	84
Box Jump	21	21	21	63
Row	11	8	10	29
Total	120	99	98	317
Nekkeya	Class C
Exercise	Round1	Round 2	Round 3	Total
Push Press	20	14	17	51
SDLHP	26	22	20	68
Wall Ball	13	20	12	45
Box Jump	17	19	19	55
Row	10	10	11	31
Total	86	85	79	250
Mary Ellen	Class C
Exercise	Round1	Round 2	Round 3	Total
Push Press	15	14	14	43
SDLHP	22	22	20	64
Wall Ball	13	20	12	45
Box Jump	17	19	19	55
Row	10	10	11	31
Total	77	85	76	238

FGB5 25SEP10

Remember we are meeting at 0745 in front of Collier Field House on Saturday 25SEP10 for FGB5 at the JSA.  If you would like to participate, please email us crossfityongsan@gmail.com and we will get you on the roster.  Water & gatorade will be available, brings snacks if you need them.  New T-shirts also for sale $15!!

Timeline:
0745 Meet & load equipment
0800 Depart for JSA
0930 JSA Arrival
1000 First round of FGB
1100 Finish FGB
1100 - 1200 Lunch
1230 - DMZ/JSA tour
1500 - Depart for Yongsan
1630 - Yongsan Arrival

WOD 100923

Today we covered the movements for Fight Gone Bad, followed by a quick WOD.  We were fortunate enough to have another trainer this evening - thank you Ken for helping us out, even if you were jet - lagged!

#First time to CF Yongsan

Mary Ellen - Still has a box jump even if she is pregnant!

Marlene with some good height!

Andrew on the pullup bars, Rose, Tim, Tyler, Ken, & Amanda working Wall Balls

Lots of I don't think so - turned I can do it! Great job Angie!

Diana & Charles working on Push Press & Sumo Deadlift High Pull

What's with all the hands on your hips? Must be coaching - Scott & Mike

Andrew 11 years old - 20 inch box jump (1/2 his height)

Nice finish Nekkeya

Angie working on Push Press while Marlene, Nora, & Dan look on

Very nice Dan!

WOD (M) - male  (F) - female
Run 200m/25 Push ups (M) 20 Push ups (F)/Run 200m/25 Pull ups (M) 25 Pull ups (F)/Run 200m/25 Choice (M) 20 Choice (F)/ Run 200m/ 25 Choice (M) 20 Choice (F)

Choice: Wall Balls 20#/Sumo Deadlift High Pull/Box Jumps

Action shot of Eric

Tim with some ring dips

Crazy Wife & Crazy Monkey horsing around!

Lots of push ups - funny how they shorted the run!

Chris looks good - almost pose running!

Charles (recent grad of jump school) - welcome back and Dan hot on his heels!

Hmmm - Mary Ellen, Diana, & Amanda trying to get on the bar

Ken with some Wall Balls

Andrew (11 yrs old) 12:10 - 6 rounds (4 was just too easy!) 10 reps
#Diana 12:00
Mary Ellen 12:24
Angie 10:25
Charles 10:14
Nora 10:06
Marlene 8:10
#Rose 10:30
Amanda 11:32
Nekkeya 11:34
Tyler 8:52
Nickole 11:40 - 5 rounds
Willie 9:00
Eric 8:32
Chris 7:43 - Ring Dips for Choice
Tim 8:14
#Ken 7:42
Dan 9:10
Scott 7:22 - Squats for Pullups
Elexander 11:30

Our Wounded Warriors need your support...

RapidGiving Small donations make a big difference.

DONATE NOW » Fight Gone Bad 5

Message From Fundraiser... Okay everyone, this is your last chance to pick up some good karma -- cheap. Our Fight Gone Bad workout is an annual CrossFit event to raise money for 3 great causes: Wounded Warrior Project, LIVESTRONG Foundation and the CrossFit Foundation. The first 3 years CrossFitters raised a total of $2 million dollars through their efforts. This year alone, we are closing in on the $1 million dollar mark. Every little bit helps. Even $10 measly dollars will get you some good karma. Back away from the Starbucks for one day and make a difference in someone's life. I've been to the Center for the Intrepid in San Antonio where they rehabilitate our wounded warriors and I am moved to contribute to this worthy cause every year. Inspired by the difficult stories of the first wounded service members returning home from Afghanistan and Iraq, the Wounded Warrior Project raises awareness about and enlists the public's aid for the needs of severely injured service people and provides direct programs and services to meet their needs. www.woundedwarriorproject.org LIVESTRONG fights to improve the lives of people affected by cancer. LIVESTRONG works to empower the cancer community to address the unmet needs of cancer survivors. To do so, LIVESTRONG encourages collaboration, knowledge-sharing and partnership and develops evidence-based solutions to address both the common and unique problems survivors are facing around the world. www.livestrong.org The CrossFit Foundation provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as to enhance the quality of life and fitness of deserving families. For information on the foundation, please contact foundation@crossfit.com. Thanks everyone, I know you'll come through... Mike, Lillian, Sione and Baby Toa DIRECT LINK TO FUNDRAISING PAGE Click Here To See Fundraising Page

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Fight Gone Bad on the DMZ is coming!!!

If you haven't signed up for FGB5 yet, you need to -- FAST!!!

We're turning in the list of folks that are already signed up so they can get in on the DMZ tour after the workout.  If we don't have your name by Thursday morning, you could miss out.

Right now we have 15 people signed up for the workout and we've raised over $1,200 dollars for the Wounded Warrior Project, Livestrong Foundation and CrossFit Foundation.

Keep bugging your family and friends -- only a few more days left...

Saturday we will meet at Collier Field House at 0745, bus leaves at 0800.  Workout starts about 1000 at Camp Bonifas and we should be complete by 1130.  We will do lunch at the dining facility and then hit the DMZ tour at 1300.  Bring regular clothes for the tour.

We will stash the kids in the day room to watch movies on Camp Bonifas with Willie and anyone else who doesn't want to go on the tour.

Shoot us an email with any questions...

CH & CW

CF Cancelled due to Flash Flooding

So we should of met - it was only 10 inches of rain! See you on Thursday!

- Crazy Wife


http://www.flickr.com/photos/usag-yongsan/sets/72157625002610496/

CF Cancelled due to Flash Flooding

So we should of met - it was only 10 inches of rain! See you on Thursday!

- Crazy Wife

Pictures from the flooding!!!

WOD 100918

10K Run

Great job to those that showed up, sorry I wasn't able to grab times or photos for everyone!

Tim  less than 40 min
Chris less than 40 min
Neil  less than 40 min
Mike 56:04
Tyler 1:00
LJ 56:40
Nora less than 1:00
Marlene & less than 1:00
Nickole 1:13
Willie &less than 50 min
Angie - trailered to kids 100# on the bike less than 1:00
Lilly - trailered two kids 75# on the bike less than1:00
Andrew (11yo) - rode bike less than 1:00

See you Tuesday!

Barefoot Running?!??!!!

http://m.pbpost.com/pbpost/pm_32381/contentdetail.htm;jsessionid=01434BFA080D2498453790D2AAD57331?contentguid=nHW5SDK3

Why I Don’t Eat Grains by Mike Bledsoe

http://teamfaction.com/articles/495-why-i-dont-eat-grains-by-mike-bledsoe.html

Fight Gone Bad on the DMZ

Saturday 25 September 2010 CrossFit Yongsan is going to lead off a worldwide effort to raise money for the Wounded Warrior Project, the Livestrong Foundation and the CrossFit Foundation.  This will be extra cool as we will have the North Korean Army acting as spectators...

We are going to do a tough CrossFit workout called "Fight Gone Bad" which is comparable to a 3 round MMA fight -- gone -- bad -- get it...  We will scale this workout to 4 difficulty levels so even a beginner can join in on the fun.

We already have 11 people signed up and ready to workout.  We have a few more folks ready to sign up so we are going to try to get MWR to support us with a bus so we can all get to Camp Bonifas at the Joint Security Area together on the 25th.  Those who are going need to be Military I.D. card holders so you can get into the JSA and go on the DMZ tour after the workout.  We will leave Yongsan from Collier Field House at about 0830 on the 25th.  We will start the first workout by 1000 and we should be all done and ready for the DMZ tour by 1200 noon.  Bring a change of clothes as there is a dress code for the DMZ tour.  Bring some snacks or lunch since food options might be limited.  Stay tuned for more details...

If you want to workout with us, go to the Fight Gone Bad V website and DONATE $20 to Team CrossFit Yongsan or you can REGISTER and create your own fundraiser page.  You get to workout when you raise $20 bucks and you get a FREE tshirt if you raise $150.  We will get some information from you next week so we can be all set to get into the JSA.

Team CrossFit Yongsan has already raised more than $1,100 dollars on our quest to beat last year's total of $2,700 dollars.  Help us get the word out to your family and friends to raise money for 3 great causes.

CrazyHusband

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!