Tuesday 110222

WOD: Run the beep test.  If you were part of the A-Team, we repeated the task - starting one level lower than what you finished at during the first one. As always great job!

Rookies
Name	Level
Ballentine	3-2
Marvin	5-4
Amy	2-1
Candy	1-3
Donna	1-3
Justin	3-2
Rosa	1-3
Mindy	4-4
Raquel	4-6
Dianna	1-4
A-Team
Name	Level	Repeat
Robert	4-2	6-3
Big Mike	Row
Kenny	5-8	6-5
LJ	3-2	4-5
Nickole	2-4	2-7
Nora	4-1	4-4
John	6-3	5-6
Adam	4-6	5-6
Guin	4-7	5-6
Mike	3-4	3-6
Travis	7-8	8-3
Sarah	2-5	3-5
Willie	5-2	6-4

NO CLASS THURSDAY!!!

Don't forget.  We will be out of town on emergency leave on Thursday (17 FEB) so there won't be any formal class.  If you just can't do without some CrossFit then you can still come on Thursday and workout together.  A-Team will help out the Rookies...

Thursday's Warm up

20 Mountain Climbers
15 Sit ups
10 Push ups
5 Reverse push ups

Rookies - 2 rounds

A-Team - 4 rounds

Skill Work

Handstands

Workout of the Day

10 burpees
20 squats
30 sit ups

Rookies - 3 rounds for time

A-Team - 5 rounds for time

Post your times to the comments below.

NOTE: Saturday's workout will be the Collier 5K run at 0930 so show up at 0900, get a number, warm up together, and do your best on the 5K and when you are done talk about how easy that was because your other "CrossFit" workouts are much harder...

Main Site WOD

TUESDAY 110215

Today we tackled the Workout of the Day (WOD) right off the main site.

Workout of the Day (WOD)

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Rookies

Joy - 3:39 (10#)
Janet
Glamagee
Donna - 5:00 (15#)
Sorrels-Mourabit - 6:15
Lynne
Madison
Ameliese
Corayson
Angela - 3:58 (10#)
Dan
Antwan
Don
Jose
Crystal - 3:50 (15#)
Diana - 3:50 (20#)
Loria - 4:10 (15#)
Amanda S.
Samuel - 4:00 (10#)
Pringle - 4:00 (20#)
Mourabit - 4:02 (30#)
Mickens - 4:15 (10#)

A-Team

Nora
Marlene
Travis

Raquel - 15, 20, 25, 30, 25

John

Gwen - 15, 20, 25, 30, 35

Robert - 20, 25, 30, 35, 40

Ryan - 7:10 (35#)
Cabanas - 20#
Mary - 10#
Lec - 10#
Richard - 25#
Scott - 25#
Ericson - 25#
Bennett - 10#
Gaines - 10#

Great job everyone!!!

Why Aerobic Exercise SUCKS for Fat Loss...

The Final Nail in the Cardio Coffin

http://members.rachelcosgrove.com/public/The_Final_Nail_in_the_Cardio_Coffin.cfm

Sent from my iPod.

Team workouts and AMRAPs...

SATURDAY 110212

Rookies WOD

Teams of 3 or 4 rotate through each exercise one at a time, resting between attempts.

100m run (2 x each team member)
15 kettlebell swings (2 x each)
10 push ups (2 x each)

Joy
Donna
Sam
Chris
Meagans
Danielle
Jeff
Angela
Delaney
Jeananne
Kim
Khris
Ben
Cordell
Martha
Melisa

A-Team WOD

AMRAP20

5 wall climbs
10 knees-to-elbows

Nickole - 10 rounds
LJ - 8 rounds
Kenny - 6 rounds
Sarah - 9 rounds
Marlene - 9 rounds
Nora - 9 rounds
Sara - 5 rounds
Lashundra - 5+5 wall climbs
John - 10 rounds
Jennifer - 9 rounds
Nick - 9 rounds
Mike - 6 rounds
Derreck - 8 rounds
Raquel - 6 rounds + 5 wall climbs
Travis
Neil

Find out why you MUST take Fish Oil...

Some great information on Fish Oil...
http://whole9life.com/fish-oil-faq/
Find the Fish Oil calculator to see how much fish oil you should be taking...
Read down towards the bottom for a 10% discount on the best Fish Oil we've ever tried. No more capsules for me...

Why you DON'T need to eat bread or dairy (or even fruit - not really...)...

This beautiful chart shows how lean meats, seafood, lots of veggies and nuts and seeds are the best sources of EVERY nutrient you need for optimum health...
http://robbwolf.com/book-resources/
You don't 'need' any fruit (especially if you want to lose body fat...)...
You don't 'need' any dairy (NOT the best source of calcium...)...
You definitely don't 'need' any grains for ANYTHING...!!! Read Robb's blog and his book to understand why GLUTEN IS TOXIC and why you should avoid grains completely (yes, even whole grains...)...

Paleo Diet shopping-list

http://robbwolf.com/wp/wp-content/uploads/2010/12/shopping-list.pdf

Paleo Diet Food Matrix

http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf

Paleo Diet Quick Start Guide

http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf

Spotlight CF Yongsan

CrossFit: ultimate fitness challenge

by USAG - Yongsan on Thursday, February 10, 2011 at 8:31am

A group of over 40 Servicemembers and civilians from various Garrisons attend CrossFit at Collier Field House, Feb. 8. (U.S. Army photo by Sgt. Luz Marin)

by Sgt. Luz Marin
(USAG Yongsan Public Affairs)

YONGSAN GARRISON, Republic of Korea- Diverse participants from the Yongsan community and Soldiers from Area I joined CrossFit instructor Maj. Lillian Perkins at Collier Field House for a challenging workout on Feb. 8.  
An optimal blue print for strength and conditioning, CrossFit is suitable for committed individuals regardless of experience or fitness level. “Participants essentially compete against themselves, they motivate each other as a group and keep on coming back, there is an average of 20 to 30 consistent attendees per class” said Perkins.

The workouts are designed to be scaled according to individual fitness ability. “It is as intense as you want it to be, a scaled workout to your fitness level modified to your own pace,” said Marlene Afzal, a four year CrossFit challenger.
“It is a great fitness program for anyone and it’s a lot of fun,” said Perkins. It doubles as a family affair, Lynne Imamura at only 12 years of age regularly participates in CrossFit classes with her mother “Uou get to work as hard as you want, you don’t have to be advanced, and I recommend it to kids because it’s cool,” exclaimed Imamura.

Nickole Diehl, a K-16 Army spouse and mother of three has lost over 50 lbs in a period of 7 months. “I love CrossFit, it’s a really intense workout, we are always learning new things and I keep on improving. I workout side by side with athletes, press on to exceed and do extremely well,” said Diehl.



“Garrison Yongsan and the Installation Management Community support all Soldiers, Families and Army Civilians with quality personal fitness programs that meet their needs,” said Garrison Commander Col. Bill Huber.

CrossFit is offered at Collier Field House on Tuesdays and Thursdays at 5:30 p.m. for beginners and at 6 p.m. for advanced members. CrossFit classes are also held on Saturdays at 9 a.m. and 9:30 a.m. respectively.  Childcare is offered free of charge. Visit http://www.crossfit.com/ to learn more about CrossFit, discover new workouts posted daily and take a peek at their CrossFit Journal for details on the theory and techniques of the program.

Thursday 110210

Great Job Everyone!  We appreciate the flexibility and willingness to change things up - for instance the mobility warmup.   I am especially impressed with those who went outside for the baseline in tank tops! And a HUGE thank you to Ken Velez for running the A -Team WOD this evening.

 

ROOKIES Workout of the Day (WOD)
CF Yongsan Baseline

Joy	9:00
Lynne	9:58
Rosa	10:00
Crystal	10:08
Cordell	8:49
Mitchel	8:39
Delanie	9:10
*Angela	9:04
Johnson	9:34
Cabanas	8:12
Lee	8:13
Sorrels-Mourabit	8:55
Blockney	8:27
Crickens	9:39

A-Team WOD

5 Rounds for Time
20 KB Swings
20 Box Jumps
20 Pushups

Adcox	11:03
Adam	9:30
Kimberly	????
Nickole	11:57
Nora	12:07
Chole	11:50
Celina	12:37
Sara	11:30
Mike	9:50
Travis	7:40
John	11:05
Gwin	12:05
Brian B.	13:35
Brian S.	13:36

Kenny	12:??
LJ	12:??

**For some reason Kenny & LJ didn't write down their times! Go figure~

Until next time - CW

Lunge Crazy

So we changed the format a little bit tonight - everyone warmed up together and started together. Skill work - can you say "BALANCE"?!  The A-Team had a little extra (weight & surprise second workout). Great job everyone - at least 2 rounds were completed in 20 minutes with minimal moaning!

ROOKIES Workout of the Day (WOD)
AMRAP 20 MINUTES

Lunge 30m

15 Squats

Lunge 30m

10 Pushups

Lunge 30m

5 Burpees

Rosquita -2
Giang -2
Joshua - 2
Dana -2
Gaines - 2
Mickens - 2
Greene - 2
Knightner - 2
Rosales - 2
Hughes - 2

Cabanas - 2
Samuel - 2
*Jenny - 3
*Lawson - 3
----------------
Crystal - 2 (10#)
Lynne - 5 (5#)
Rosa - 5 (5#)
Danielle - 2
April - 3.5 (15#)

Marlene - 3 (15#) Mike - 4 (20#)
Diana - 3 (10#)
Joy - 2 (More pushups for burpees)
Gwen - 3.5 (15#)
LJ - 3.5 (20#)
Nickole - 3 (20#)
Raquel - 3 (15#)
Sarah - 3 (15#)
Lashundra - 2 (15#)
Chongsun - 2 (15#)
Richard - 2 (20#)
John - 2 (20#)
Chris - 2 (20#)

A-Team WOD

Competition Boys vs. Girls
175 Situps
175 Pullups
175 Strict Press

Sorry Ladies - the guys had you on this one!

Group 1	Group 2	Group 3
Richard	Marlene	Nickole
LJ	Hughes	April
John	Raquel	Sara
Chris	Lashundra	Diana
Mike	Sarah	Gwen
		Chongsun
6:58	9:58	8:17

*First Timers

Main Site WOD

SATURDAY 110205

So much for a small cozy class on a Saturday (during a 4-day weekend).  At least 37 peeps showed up to hit a workout before the SuperBowl festivities begin Monday...

ROOKIES Workout of the Day (WOD)

5 box jumps
5 towel pull ups
5 kettlebell swings
5 sit ups
5 dumbbell hang power cleans
100m run
5 back extensions ("supermans")

Ryan
Daniel
Khris
Samuel
Tasnemah
Robert
Bob
Mackenzie
Donna
Kayla
Kelly
Aqiyla
Shaqovia
Guillermo
Sara
Lashundra
Rashid
Amy
Melisa

A-Team WOD

50 box jumps
15 towel pull ups
50 kettlebell swings
50 sit ups
50 dumbbell hang power cleans
800m run
50 back extensions ("supermans")

Raquel
Chris
LJ - 20:04
Kenny - 21:20
Nickole - 16:50
Chris E. - 13:17 (As Rx'd)
April - 16:32 (one-armed)
Chat - 18:38
Mindy - 18:08
Adam - 15:50
Marlene - 17:03
Jennifer - 16:44
Nick - 17:34
Tamara - 21:00
Derrick - 18:30
Rosalba - 17:30
Neil - 14:48
Patrick - 13:33
Sara - 18:15
Lashundra - 17:10
Melisa - 22:03

How much can you eat...???

I used to be able to eat A LOT when I was a teenager but this seems a little ridiculous...

Dumbbell Bear Complex

THURSDAY 110203

Another big group tonight, 22 Rookies and 14 A-Teamers took over half the gym floor with some heavy dumbbell work.

Learning to pick up heavy stuff off the ground...

My 19th AG peeps getting stronger...

Dumbbell thrusters are a great exercise...

Coach Ken getting ready to spring...

The 'A-Team' before the going got tough...

Your workout is our warm up...

Rookies Workout of the Day

Learned the dumbbell deadlift, dumbbell hang power clean and dumbbell thruster today.  This is the Dumbbell Bear Complex...

Crystal
Chris
Michael R.
Kim
Shacovia
Beatriz
Aqiyla
Joshua
Cassidey
Kayla
Ke
Tasnemah
Rosquita
Sean
Ryan
Lynne
Rosa
Diana
Khris
Tamara
Celina
Sara

A-Team WOD

Dumbbell Bear Complex
Every minute on the minute for 20 minutes:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

Today we did 10 minutes worth.  Grabbed heavier dumbbells, went 5 minutes more.  Grabbed heavier dumbbells when 2 minutes more and grabbed heavier dumbbells AGAIN and went 1 more round.  Good strength work today and a little mental toughness to boot...  Great work guys!!!

Nickole
Mindy
Adam
Travis
Marlene
Josh
Mike A.
Neil
Lauren
Patrick
Chris
Ken
John
An

Don't forget to check in with us on Saturday for the results of our Look Good Naked Challenge.  Winner will be announced and winnings will be distributed.  If you are one of the few who made it in, bring your new weight and new measurements.  Some serious cheats might go down too so loosen your belts...

Is diet soda bad for you...???

Mark's Daily Apple is a great site for solid nutrition advice.  Here he talks about why artificial sweeteners are so bad for you.  Sorry guys...

TUESDAY 110201

Lots of new Rookies today but with some help with coaching (thanks April, Ken and Lilly) we made it a pretty smooth workout for an extremely large group tonight.  This is going to get FUN...!!!

Young Lynne showing off her outstanding 'Reverse Push up'

Rookies still smiling after a little shared suffering...

Everyone trying to get their flexibility on...

ROOKIES Workout of the Day

CrossFit Yongsan Dynamic Warm up

Squat Therapy

As many rounds as possible (AMRAP5) in 5 minutes of:
40m sprint
5 burpees

Joy
Michell
Elisabeth
Kate
Kelley
Antoine
Josh
Dan
Lynne
Rosa
Joshua P.
Chris
Lauren
Lorian
Joshua C.
Samuel
Guillermo
Crystal
Shannon
Tran
Rosales
Kayla
Nickens
Gaines
Bennett
19th AG peeps

A-TEAM WOD

AMRAP15
40m sprint
5 burpees
10 box jumps (20")
15 air squats

April - 10 rounds + 5 squats
Travis - 12 + run
Sarah - 8 rounds
Nickole - 9 + 10 box jumps
Chris - 15 + 5 burpees
Chat - 7 + 5 burpees
Adam - 9 + run
John - 8 rounds
Marlene - 11 + 9 box jumps
LJ - 7 + 8 squats
Kenny - 6 + 5 burpees
Gwen - 9 + 10 box jumps
An - 5 + 10 box jumps
Henry - 6 + 6 box jumps
Josh - (10 minutes)
Guillermo - (10 minutes)
Ken - 12 rounds
Brian - 12 + run
Chris - 7 rounds (10 minutes)
Lauren - 6 rounds (10 minutes)

Don't forget A-Team, you can post your results on Beyond the Whiteboard for free under CrossFit Yongsan...