CF Games Open WOD 11.3 results

SUNDAY 110410

Nick - 25 rounds
Chris - 20 rounds
Taylor - 17 rounds
Ken - 13 rounds + 1 squat clean
Nickole - 12 rounds
Mike - 12 rounds
Henry - 11 rounds
Chris - 10 rounds + 1 squat clean
Neil - 10 rounds
Pat - 10 rounds
Lillian - 9 rounds + 1 squat clean
Steve - 7 rounds
An - 2 rounds + 1 squat clean
Imran - 1 squat clean

Good work everyone!!!  Lots of weightlifting in our futures...

Foundations 11.2 Complete

SATURDAY 110409

15 people completed Foundations Class 11.2 and are ready for regularly scheduled workouts next week.  Tuesday and Thursday at 1730 outside at our shed upstairs.

CrossFit Yongsan Baseline Workout

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

Chris - 4:32
Pat - 4:48
Neil - 4:51
David - 5:02
Tyler - 5:38
Kenny - 5:40
Sarah - 7:09*
An - 7:31*
Frank - 7:55*
Jason - 7:58*
Henry - 8:30*
Tabi - 8:32*
Jennifer - 13:00*

Great work everyone!!!  See you Tuesday.  Sign up for beyondthewhiteboard to see the schedule for workouts in April...

Foundations 11.1 Complete

THURSDAY 110407

CrossFit Yongsan Baseline Workout

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

Travis - 4:54
Steve B. - 5:32
Willie - 6:03
Sean - 6:15
Marlene - 6:45*
Angie - 6:55*
Nora - 7:03*
Gwen - 7:13*
Angela - 7:15*
Nickole - 7:19*
Imran - 7:50
Dannielle - 7:50*
Mary - 8:27*

Great job this week guys!!!

Now to start working on the Level I (WHITE) tasks...

Foundations Update

Class 11.1 is going strong.  We will finish up tonight in the rain.

Class 11.2 on Saturday 9 April has 16 athletes signed up.  Only 2 slots remaining.  Sign up now... 

After the Saturday 11.2 class we will have a BBQ at the house (1500-1800) for both classes...

Games Open WOD 11.3 will be Sunday at 1500 unless you want to go early with Steven Berringer on Thursday evening (~1700). 

Games Open WOD 11.3 is posted.

AMRAP in 5 minutes of:

165/110-lb Squat Clean
165/110-lb Jerk

This one is going to be very heavy so we will go over the clean a little extra for Thursday's and Saturday's classes.

Foundations 11.1

Class 11.1 is going strong.  12 individuals have received an email with instructions for class on Tuesday and Thursday.

Class 11.2 on Saturday 9 April has 13 athletes signed up.  5 slots remaining.  Sign up now...  Email going out tonight.

After the Saturday 11.2 class we will have a BBQ at the house (1500-1800) for both classes...

Games Open WOD 11.3 will be Sunday at 1500 unless you want to go early with Steven Berringer on Thursday morning.  WOD will be posted Wednesday night...

Sunday WOD at 3pm today

SUNDAY 110403

Meeting at 3pm to work muscle ups...

Details for this weeks Foundations classes coming soon. Check your emails tonight...

CF Games Open WOD 11.2 Results

AMRAP in 15 minutes: 9 Deadlift 155lb, 12 Pushups, 15 Box jumps 24"
CrossFit Yongsan Men
Last Name	First Name	Rounds	Deadlifts	Pushups	Box Jumps	Total
Casey	Neil	10	4			364
Eubanks	Chris	9	9	12		345
Witherspoon	Tim	9	3			327
Velez	Ken	8				288
King	Don	7	9	12	12	285
Barriger	Steven	7	9	9		270
Ochoa	Willie	7	9	5		266
Horton	Nick	7	9	4		265
Bruhjell	Steve	7	6			258
Perkins	Michael	7	1			253
Jung	Henry	6	9			225
Kim	LJ	6				216
Chatriwala	Imran	5	7			187
				TOTAL:		3549
CrossFit Yongsan Women
Last Name	First Name	Rounds	Deadlifts	Pushups	Box Jumps	Total
Ochoa	Angie	7	2			254
Perkins	Lillian	6	9	12	11	248
Bruhjell	Angela	6	9	12	6	243
Thompson	Nora	6	9	5		230
Diehl	Nickole	5	9	12	6	207
				TOTAL:		1182
Saturday Open
Last Name	First Name	Rounds	Deadlifts	Pushups	Box Jumps	Total
Kim	David	8	9	10		307
	Pat	8	9	9		306
Waters	Travis	8	9			297
Dougherty	Danielle	5	9	12		201
Chatriwala	Mary	5	1			181
	Frank	5				180
				TOTAL:		1472

CF Games Open WOD 11.2 posted

AMRAP15
9 deadlift (155/100lbs)
12 push ups (Game standards)
15 box jumps (24"/20")

Right now this is scheduled for Saturday at 1000 for all of Team CrossFit Yongsan.  Nick will be tackling this WOD tomorrow night Thursday 31 MAR at 1700 hours if anyone else wants to give it a go.  Coach Ken will be going over elements of this WOD at 1730 tomorrow.  Don't miss out on an opportunity to get familiar with the movements.   Chris E. wants to try this WOD on Friday evening at 1700 if anyone wants to try it then.  Email or text me with requests for Friday...

How to Sign up for a Foundations Class...

If you want to attend a Foundations class:

email us at: crossfityongsan[at]gmail[dot]com with:

First Name
Last Name
Sex
Age
Date of Birth
Email address
Cell phone number
Total CrossFit experience
Occupation (military, dependent, ROK civilian...)


SUN 3 JUL - Foundations class 11.5


Once you are signed up, read the CrossFit Journal articles posted down the right side of the website starting with "What is Fitness?" to get familiar with CrossFit concepts.

Once you 'graduate' from Foundations you can move into the regular TUE/THU/SAT classes.  If we feel you aren't quite ready for the movements or demands of CrossFit, you will be recycled into the next available Foundations class.

Sign up for new Foundations classes...!!!

Foundations class 11.1 - 5&7 APR
  (ALL FULL)
Foundations class 11.2 - 9 APR
  (5 slots left)
Foundations class 11.3 - 7 MAY
  (18 slots)
Foundations class 11.4 - 4 JUN
  (18 slots)

Space is limited. Sign up now.

NEW FORMAT: New athletes will not be allowed to join regular Group WODs until they have successfully completed a Foundations class.  Foundations classes will be capped at 6 athletes per available coach.

CF Games Open WOD 11.1 version 3

SATURDAY 110326

Team CF Yongsan tackled the Open Sectionals WOD again to improve our scores.  No one was better than Imran, improving from a dismal eight (8) double unders in 10 minutes to a whopping score of 101 with two complete rounds plus 11 double unders.  GREAT JOB BROTHER!!!

Workout 11.1

AMRAP 10
30 double unders
15 power snatches (ground to overhead anyhow)

Imran - 2 rounds + 11 DU
Neil - 4 rounds + 4 PS
Danielle - 2 rounds
Nickole - 2 rounds + 23 DU
Tabitha - 17 DU
Coach Mike - 4 rounds
Chris E. - 5 rounds + 23 DU
Coach Ken - 3 rounds + 10 PS
Mo - 30 DU + 5 PS* (not Rxd)
Pat - 1 round
Angela B. - 1 round + 8 PS
Steve B. - 3 rounds + 8 DU
Tim W. - 7 rounds
Travis - 4 rounds + 4 PS
LJ Kim - 3 rounds + 4 DU
Steven B. - 4 rounds + 8 PS
Coach Lilly - 2 rounds + 5 DU

Team CF Yongsan, don't forget to login to the Games site and input your scores to be validated today.  If you aren't signed up under CF Yongsan or in the Asia Region, need to fix that today to stay in the competition.

I will get out more info out on our new Foundations classes today.

The first 12 people will be Class 11.1 which will be on TUE & THU 5 & 7 April from 1730-1930.

Class 11.2 will be SAT 9 April at 1000.