Class for everyone tomorrow

We will have a regular class on Saturday at 0900 at Collier. We will be outside unless it snows again.

Look for us at our shed on the grandstand. At 1000 our team members competing in the CrossFit Games Open Sectionals will take another crack at WOD 11.1 so come out and cheer us on...

Stay tuned this weekend for the lists of personnel signed up for the first Foundations class 11.01 on Tuesday 5 April and Thursday 7 and class 11.02 on Saturday 9 April...

See the post below for directions to get signed up for Foundations.

Email us with any questions...

CF Games Open 11.1 version 2

SUNDAY 110320

More of us tackled the first workout in the 2011 CrossFit Games Open Sectionals on Sunday.  The weather was pretty great on top of our reviewing stand at Lombardo Field.

SUNDAY

Steven - 136
Nickole - 94
Henry - 75
Chris - 183
Mike - 172
Lillian - 107
MONDAY
Willie - 136 (3 rounds + 1 DU)
Angie - 76 (1 round + 30 DU, 1 PS)

Currently everyone is in the Top 60 in our region (Asia) so potentially we could end up with a few slots to the Regional Competition on June 10-12 in Okinawa, Japan.  If anyone qualifies and decides to go, I get to go for moral support so lets get after these workouts people...!!!

We have an extra week to tackle this workout so everyone that is able can redo this workout on Saturday 26 MAR at 0900 at the usual outside location.  Workout #2 (11.2) will come out on Wednesday March 30th and we will complete that one on Saturday 2 April...

Saturday - CF Games Open 11.1

SATURDAY 110319

CrossFit Games Open Sections WOD #1 (11.1)

Men

Tim Witherspoon: 6 Rounds + 30 DU (300 points)

David Kim: 5 Rounds + 30 DU + 1 PS (256)

Neil Casey: 5 Rounds (225)

Ken Velez: 4 Rounds + 15 DU (195)

Don King: 4 Rounds (185)

Travis Waters: 3 Rounds + 9 DU (144)

Steve Bruhjell: 2 Rounds + 30 DU + 14 PS (134)

LJ Kim: 2 Rounds + 30 DU + 10 PS (130)

Imran Chatriwala: 8 DU (8 points) PR*

Women

Nora Thompson: 2 Rounds + 11 DU (101 points)

Angela Bruhjell: 1 Round + 16 DU (61)

Danielle Dougherty: 1 Round + 10 DU (55)

Sara Susnir: 17 DU (17 points)

For those of you who wish to compete, but missed this morning we will be available tomorrow (Sunday), give us a call or drop us a line. Don't forget to sign up for the games: http://games.crossfit.com/

*Sign up as an athlete - region is Asia/South Korea
*Once you register ($5) - then join team located on the left side bar
*CF Yongsan

Great Job Everyone - we will see  the rest of you tomorrow at 1300 (Chris, Henry, Nickole and Steven!).

Remember to check http://www.crossfit.com next Wednesday evening for next week's Open Sectionals WOD (11.2).  Don't forget no TUE or THU workout next week.  Next Saturday will run a regular WOD at 0900 for EVERYONE and at 1000 will start with the CF Yongsan Open Sectionals WOD.

CW

WODs Suspended until Tues 5 Apr

All CFY Athletes- Classes are SUSPENDED until Tuesday 5 April due to issues with Collier Field House. We are working hard to resolve them and give you the WODs you need. Mike will be rolling out his vision for CrossFit Yongsan in the next few days. Keep checking this blog and our FB page for updates. We appreciate your patience and dedication. More to follow. 3..2..1..GO! -CFY

We are competing in the 2011 CrossFit Games

Go the the CF Games site and REGISTER NOW for our team. 

$5 gets you in and you get to compete against all the other CrossFitters IN THE WORLD!!!

Workouts will be every Saturday at 0900 for the next six weeks...!!!

Tuesday 110315

Push Press
Establish a 5RM (rep max)
5-5-5

Good form. Think DIP, DRIVE!! Lockout at the top. Expect to do more barbell work in the future!

Then for time:
30-20-10
KB Swings
Walking Lunges

Damn, guys! I must've left everyone's names and times at the gym. Very sorry about that!
But as expected, you all finished in approx 5 minutes. Good intensity, especially from our first timers!

Again, my apologies for the delay in starting. We'll get Collier onboard w/ our program soon!
Thanks for your patience and participation! We have great group here!
Keep coming!   -KenCFY

Saturday 110312

3 Teams of 5

4 Rounds:

10 DB Front Squat

2 Farmer's Carry laps in the RB court

30 Situps

15 Burpees

Rest

One person is doing Front Squat, one person is doing Farmers Carry, one person is doing situps, one is doing burpees, and one person is resting. All must start together. You cannot rotate until all people finish.

Team Steve- 23:08

Team LJ - 23:37

Team Jason - 25:39

Great gutcheck, all! This was a long one. So hopefully you all had very lazy Saturday afternoon!

And big kudos to Sam (Team Jason) and the rest of the first-timers, who came thru with some very gutsy performances! 

Welcome to the club!

Thursday 110310

Team Weighted Running "Almost" Cindy

Teams of 12 and 13! (Last time we did this a few months ago, only 6 people showed up! So please keep coming!)

Team 1 will start by running 3 laps around the BB court (approx 320m) while Team 2 does AMRAP:
5 Push Ups
10 Sit Ups
15 Squats
When the LAST member of Team 1 finishes the run, Team 2 will then start their run, and Team 1 will start Cindy rounds and so forth. Each team will complete 3 runs while carrying 250# (Awesome!!!). Teams can distribute the weight among teammates as needed. The team with the highest almmost-Cindy round total wins. So finish each run ASAP.
The WOD is complete when Team 2 completes its 3rd run.

Sorry, guys. I didn't get everyone's names or their scores.  All I know is that I was on the losing team.....Care for a re-match?

Fun times tonight! It was cool to see you all share your weights efficiently and work as a team. Definitely look forward to doing those types of WODs again.

Tuesday 110308

For time:

3 Rounds
10 Deadlift
15 Box Jumps
Run 4 Laps

LJ - 9:04 / 115#
Christine - 10:28 / 95#
Nickole - 10:55 / 105#
Angela - 10:18 / 105#
Steve - 8:38 / 115#
Mike S. - 10:40 / 95#
Adam - 9:58 / 115#
Sara - 10:15 / 105#
Kenny - 10:00 / 115#
Annie - 11:45 / 65#
Ricky - 10:44 / 115#
Najimeh - 12:45 / 55#
Chat - 10:38 / 115#
Travis - 7:57 / 185#
Angie - 9:04 / 70#
An - 10:30 / 205#
Tesha - 13:45 / 55#
Belishwa - 13:10 / 55#
John - 9:05 / 115#
Mandy - 11:34 / 105#
Ken CFY - 10:06 / 225#

Excellent work tonight! Good job on weight selection! And everyone had fairly decent from on the deadlift. I appreciate everyone's patience w/ doing heats. But it was really to only way to get the most out of this WOD.
For the first-timers, I hope you had a great experience along w/ a pretty challenging workout, and we'll get you on barbells the next time if you did dumbbells tonight.
Remember:
STANCE
GRIP
SHINS
CHEST
PULL

And please checkout and "like" our Facebook page at CrossFit Yongsan if you haven't already!

Thinking about Paleo?

So you want to decrease your body fat and lean out? Maybe you're already there and want to improve your WOD performance. Or maybe you simply want to look and feel better.
Well for starters, staying away from sugar and starchy carbs can go a very long way. The rest is about taking in the right kind of proteins, carbs (via fruits and veggies), and yes....FAT.

Robb Wolf, a well-known fixture is the CrossFit community, is a leading expert in Paleolithic nutrition and has guided elite athletes and simple people, like me (Ken), to improved performance and healthier lifestyles.  Curious?

Check it out here:
http://robbwolf.com/faq/

Thursday 110303

For time:

Teams of 3 (5 for rooks)

50 Pullups
75 Situps
100 Pushups
200 Squats
300 Wallballs

400m run

Sorry I didn't get the teams or times, but you all did great!
And if you were a first-timer, thanks for coming out! Hope to see you again!