Monday, March 09, 2009
Saturday, March 07, 2009
Tabata What?
With the exercise on going, we knew it would be a bit sparse - Kyong and David were there to give it there all. Today's WOD was a little brutal, but in all fairness they asked for it!
Treadmill Tabata (20 sec on, 10 sec off) 8 rounds
Kyong 6.0 @ 10% incline
David ranged from 7.0-9.5 @ 10-11.5% incline (I tried to tell him, just keep at 7.5 - but he was willling to push himself today)
Hanging L-Sits Tabata (10 sec on, 20 sec off) 8 rounds
Kyong made it 4 rounds with full on L-sits and then switched to knees bent
David showed off his muscles and performed L-sit pullups for the first few rounds, but eventually was happy just to hang from the bar in the proper position...
Burpees - 1 minute AMRAPs
I thought for a hot second that Kyong was going to take him, but David just seemed to get faster!
Skill Work
Kyong is training for EFMB, so asked to work on deadlifts - after improving on her position - her 3x max rep was 100 pounds (dumbbell)
David worked on one arm snatches - with a goal of 100# each arm, he made it 95# before deciding he'd been beat (I think the L-sits and Burpees may have had something to do with that!!)
After the WOD, Kyong insisted she still needed to go to Yoga and David and I pigged out at the all you can eat brunch.....
Favorite comment: "That was a lot of food!"
Treadmill Tabata (20 sec on, 10 sec off) 8 rounds
Kyong 6.0 @ 10% incline
David ranged from 7.0-9.5 @ 10-11.5% incline (I tried to tell him, just keep at 7.5 - but he was willling to push himself today)
Hanging L-Sits Tabata (10 sec on, 20 sec off) 8 rounds
Kyong made it 4 rounds with full on L-sits and then switched to knees bent
David showed off his muscles and performed L-sit pullups for the first few rounds, but eventually was happy just to hang from the bar in the proper position...
Burpees - 1 minute AMRAPs
I thought for a hot second that Kyong was going to take him, but David just seemed to get faster!
Skill Work
Kyong is training for EFMB, so asked to work on deadlifts - after improving on her position - her 3x max rep was 100 pounds (dumbbell)
David worked on one arm snatches - with a goal of 100# each arm, he made it 95# before deciding he'd been beat (I think the L-sits and Burpees may have had something to do with that!!)
After the WOD, Kyong insisted she still needed to go to Yoga and David and I pigged out at the all you can eat brunch.....
Favorite comment: "That was a lot of food!"
Friday, March 06, 2009
Only 11 Minutes
Since none of the regulars showed up I started soliciting some of the
gym rats - I had one taker! Dr. Taye - brand new to CrossFit (actually
had never heard of CF), he had a great time with some one on one
coaching -besides how hard could 20 minutes be? After the warm up
here's what his first WOD looked like...
gym rats - I had one taker! Dr. Taye - brand new to CrossFit (actually
had never heard of CF), he had a great time with some one on one
coaching -besides how hard could 20 minutes be? After the warm up
here's what his first WOD looked like...
1 Pullup
2 Pushups
3 Squats
After 10 rounds in less than 5 minutes we upped the ante...
5 Pullups
10 Pushups
15 Squats
3 rounds later Dr. Taye was spent (7:05)
When I asked if he was all done for the evening he made the mistake of
telling me he was going to "jog on the treadmill for a little while
(another 20 min)" - that didn't seem like a good end to a first timers
workout so we hit the treadmill together "Tabata Style"
10% incline with speed ranging from 7.0-8.0 -- 20 sec on 20 sec off
(4:25)
Total workout time: 11:30 and my favorite quote of the evening...
"I thought I was in shape!"
Great job Dr. Taye - hope to see you again!
Sent from my iPhone
Wednesday, March 04, 2009
Front Squats
Small crowd for today's workout so we decided to push some weight. We got closer to 3 sets of 10 on the CrossFit Warm up (CFWU). That's 10 Overhead Squats, 10 Samson Stretch, 10 Sit ups, 10 Back Extensions, 10 Pull ups and 10 Dips. 3 times.
We are getting there...
We stuck some weighted Overhead Squats into the warm up to see where everyone's core strength and flexibility were at. Here, John is trying to unlearn all of the bad habits he learned as a high school football player just starting out in the weightroom. I'm sure we were all taught the same things: feet close together and parallel to each other, chest up, head up and only squat about half way down. It is amazing how anatomically incorrect all of that is. You need your feet wide and your toes pointed out at about 45 degrees to give your pelvis room to sink down to below parallel so that you can effectively engage your hamstrings and glutes in the squat. Those muscles are much more powerful than your quads alone. And having your neck in hyperextension (looking up) is never a good idea with a heavy load on your back or over your head. It will compromise your C-spine and can lead to injuries.
Wait til I introduce them to the "Valsalva maneuver"...
..."but you can't hold your breath when you are lifting, you'll have a stroke..."
If anyone can find the number of strokes that have resulted from weightlifting, you are a better Googler than I am. The answer is you won't find any because that is an old wive's tale that just needs to die out, pun intended.
Jae looking good on the pull ups. Maybe he really was a prior service Navy Corpsman. Eventually we'll get him to go all the way up and all the way down on his pull ups though. You want to get stronger and more flexible through the entire range of motion on any movement. That will eventually make you stronger than if you shorted the range of motion (i.e. half-squats) and it will make you less susceptible to injury.
A good front squat starts with a good rack position. Notice the bar is lightly held in the fingertips, fully supported on the little ridge of muscle created by the shoulders and clavicle when the elbows are brought all the way up to your front. This is also the catch position for the Squat Clean and Power Clean and you can only clean as much as you can front squat so you want to be able to front squat big weight...
As we got heavier, it got harder to remember to keep the elbows up. This exemplifies some weaknesses in shoulder strength and flexibility and also core strength. Maintaining the upright squat necessary for a good front squat requires a powerful core. This power CANNOT be developed by doing sit ups and crunches. You have to start lifting heavy weights to start developing this kind of core strength. Yes you too ladies. Don't worry you won't get too big and muscle-y. If it was that easy, all of us guys wouldn't waste so much money on useless supplements and protein powders...
We are only 3 sets into our 5 sets of 5 front squats and Jae is all ready to call it a day. Not bad for 15 minutes work in the gym.
How effective is your workout...??? How much time do you waste doing stuff that doesn't really do anything for you...??? Aren't you tired of doing the same things over and over again...???
We are getting there...
We stuck some weighted Overhead Squats into the warm up to see where everyone's core strength and flexibility were at. Here, John is trying to unlearn all of the bad habits he learned as a high school football player just starting out in the weightroom. I'm sure we were all taught the same things: feet close together and parallel to each other, chest up, head up and only squat about half way down. It is amazing how anatomically incorrect all of that is. You need your feet wide and your toes pointed out at about 45 degrees to give your pelvis room to sink down to below parallel so that you can effectively engage your hamstrings and glutes in the squat. Those muscles are much more powerful than your quads alone. And having your neck in hyperextension (looking up) is never a good idea with a heavy load on your back or over your head. It will compromise your C-spine and can lead to injuries.
Wait til I introduce them to the "Valsalva maneuver"...
..."but you can't hold your breath when you are lifting, you'll have a stroke..."
If anyone can find the number of strokes that have resulted from weightlifting, you are a better Googler than I am. The answer is you won't find any because that is an old wive's tale that just needs to die out, pun intended.
Jae looking good on the pull ups. Maybe he really was a prior service Navy Corpsman. Eventually we'll get him to go all the way up and all the way down on his pull ups though. You want to get stronger and more flexible through the entire range of motion on any movement. That will eventually make you stronger than if you shorted the range of motion (i.e. half-squats) and it will make you less susceptible to injury.
A good front squat starts with a good rack position. Notice the bar is lightly held in the fingertips, fully supported on the little ridge of muscle created by the shoulders and clavicle when the elbows are brought all the way up to your front. This is also the catch position for the Squat Clean and Power Clean and you can only clean as much as you can front squat so you want to be able to front squat big weight...
As we got heavier, it got harder to remember to keep the elbows up. This exemplifies some weaknesses in shoulder strength and flexibility and also core strength. Maintaining the upright squat necessary for a good front squat requires a powerful core. This power CANNOT be developed by doing sit ups and crunches. You have to start lifting heavy weights to start developing this kind of core strength. Yes you too ladies. Don't worry you won't get too big and muscle-y. If it was that easy, all of us guys wouldn't waste so much money on useless supplements and protein powders...
We are only 3 sets into our 5 sets of 5 front squats and Jae is all ready to call it a day. Not bad for 15 minutes work in the gym.
How effective is your workout...??? How much time do you waste doing stuff that doesn't really do anything for you...??? Aren't you tired of doing the same things over and over again...???
Monday, March 02, 2009
Monday Madness
Today the gloves were off. Everyone got some exposure to CrossFit last week. Today we hit it hard. Really hard. Stole this one off someone's website and have been modifying it ever since. When I find where I got it, I will acknowledge their wicked evilness.
"RADIO"
Run 400 meters
10 pull ups
Run 400 meters
10 pull ups
20 push ups
Run 400 meters
10 pull ups
20 push ups
30 sit ups
Run 400 meters
10 pull ups
20 push ups
30 sit ups
40 squats
Run 400 meters
Doc Baker got to do an additional "hardcore" round.
10 pull ups
20 push ups
30 sit ups
40 squats
50 BURPEES!!! Yah Burpees!!!
Run 400 meters
Lillian - 23:25 (jumping pull ups with medium band)
Randolph - 23:40 (medium band)
Davina - 25:21 (medium band)
Mike - 25:21 (medium band)
Doc Baker - 28:57 (as prescribed!!!)
Seung Hyun - 30:01 (large band, 10 reps of each)
Jae - 30:01 (medium band)
Great job guys!!! Now I know what I can throw at you...
Trigg had to do his own thing due to his sprained ankle but he got in some good work doing most sets and subbing flutter kicks and slam balls for the run. He finished up with some homemade L-sits too. Great work!!!
No one likes pull ups but those bands sure do help...
Everyone was looking a little tired by the third set with pull ups, push ups, then sit ups...
Jae gives Seung Hyun a helping "hand"; Lillian pullin hard to get that chin over the bar...
Doc Baker and Trigg looking strong on the pull up bar...
Trigg using everything available to get in a good workout. Who needs stupid machines???
Why does it look like Mike is looking over trying to stay ahead of Davina on the Squats???
Doc Baker finishing up his hardcore set with 50 BURPEES!!! Yay Burpees!!! Great work Doc!!!
Still more BURPEES for Doc Baker as people pass each other going to and from the run. It is much easier to get a great workout when you are working with a group of motivated individuals. And I'm not talking about the groups of people crowded inside the gym, plugged into their iPods and lazily going around and around on the elliptical or treadmill like good little automatons...don't get any sweat on the machines!!! That would be bad!!?!!!?!???!??
"RADIO"
Run 400 meters
10 pull ups
Run 400 meters
10 pull ups
20 push ups
Run 400 meters
10 pull ups
20 push ups
30 sit ups
Run 400 meters
10 pull ups
20 push ups
30 sit ups
40 squats
Run 400 meters
Doc Baker got to do an additional "hardcore" round.
10 pull ups
20 push ups
30 sit ups
40 squats
50 BURPEES!!! Yah Burpees!!!
Run 400 meters
Lillian - 23:25 (jumping pull ups with medium band)
Randolph - 23:40 (medium band)
Davina - 25:21 (medium band)
Mike - 25:21 (medium band)
Doc Baker - 28:57 (as prescribed!!!)
Seung Hyun - 30:01 (large band, 10 reps of each)
Jae - 30:01 (medium band)
Great job guys!!! Now I know what I can throw at you...
Trigg had to do his own thing due to his sprained ankle but he got in some good work doing most sets and subbing flutter kicks and slam balls for the run. He finished up with some homemade L-sits too. Great work!!!
No one likes pull ups but those bands sure do help...
Everyone was looking a little tired by the third set with pull ups, push ups, then sit ups...
Jae gives Seung Hyun a helping "hand"; Lillian pullin hard to get that chin over the bar...
Doc Baker and Trigg looking strong on the pull up bar...
Trigg using everything available to get in a good workout. Who needs stupid machines???
Why does it look like Mike is looking over trying to stay ahead of Davina on the Squats???
Doc Baker finishing up his hardcore set with 50 BURPEES!!! Yay Burpees!!! Great work Doc!!!
Still more BURPEES for Doc Baker as people pass each other going to and from the run. It is much easier to get a great workout when you are working with a group of motivated individuals. And I'm not talking about the groups of people crowded inside the gym, plugged into their iPods and lazily going around and around on the elliptical or treadmill like good little automatons...don't get any sweat on the machines!!! That would be bad!!?!!!?!???!??
Saturday, February 28, 2009
Saturday Functional Fitness
SATURDAY 090228
Lots of no shows today, must have been some overindulging going on...
Shane, David, Dunnick and I hit a quick "Helen" before the 0800 class
outside in the chilliness.
Kyong was the sole survivor to make it to the 0800 class so she got
some special treatment. A quick warm up of pull ups and dips followed
by some good looking front squats. She worked her way up to a set of
five at 65 pounds. She is going to go even heavier next time...
Newcomers Eric, Lucas, Felicia and Rueben made it to the 0830 class
with some introductory squats. We played around with some good
looking handstands and hit a quick WOD of:
Run the length of the basketball court and back
10 push ups
10 squats
Run the gym
9, 9...
Run
8, 8...
All the way down to 1, 1...
Everyone came in under 10-minutes so they are all ready for a more
serious workout. Great job guys!!!
Sent from my iPhone
Your Workout is Our Warmup
I was going to put "We are better than you" but I didn't want to hurt
anyone's feelings. Especially if you think 45-minutes on the
elliptical or treadmill or aerobics class or spin class or jamba juice
class is actually beneficial for you...
anyone's feelings. Especially if you think 45-minutes on the
elliptical or treadmill or aerobics class or spin class or jamba juice
class is actually beneficial for you...
FRIDAY 090227
The one day I don't bring my camera and we end up with people in the
racquetball court doing Trigg's strangely effective bear crawl frog
jump hybrid warm up. Talk about strange looks from the water fountain
crew.
Four of our badasses tackled the WOD outside in the Korean chilliness
and got (heaven-forbid) grass clippings all over them. It was a
beautiful thing.
Workout:
3 rounds for time of:
Run 400 meters-ish
30/20 Push ups (males/females)
30/20 Sit ups
Trigg
Doc Baker
Davina
Nurse Kim
I'll have to get the exact times from these guys later. I had
stopwatch and childcare issues all at once.
It was strong work once again though.
Sent from my iPhone
Wednesday, February 25, 2009
Hard Work...Good Fun...!!!
With the weather outside just a little bit too cold to do some good ole' fashioned running, we were warming up in the hallways waiting for some space to open up. We ended up hitting a nice WOD in one of the racquetball courts. I thought for sure with all the noise we were making that we would get kicked out but that never happened. I guess I'm losing my touch...
CrossFit Warm up (CFWU)
10 Overhead Squats
Samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups
Workout of the Day (WOD):
21-15-9 reps for time of the following:
Air squats
Push ups
Sit ups
Slam balls
Overhead squats
Burpees
Pull ups
Trigg - 17:20
Jae - 17:44
Doc Baker - 19:36
John - 21:07
Davina - 24:42
Randolph - 25:10
James - 26:01
Strong work everyone!!!
Warming up in the hallway. Why do all the "bodybuilders" need so many water breaks...??? I think they might be either too weak or too lazy...
Davina striking a pose while loosening up her shoulders and upper back with shoulder dislocates...
A little "squat therapy" will improve your hip and hamstring flexibility and will make you stronger through the full range of motion. A powerful hip extension (standing up rapidly) is the key component to almost every athletic endeavor.
Doc Baker getting extra deep on his squats. He must be ready to start packing on the weight...
This workout must have been too easy if Jae found the time to pose for the cameras. I guess I am losing my touch in programming challenging workouts. It looks like it's back to the drawing board...
Pull ups quickly became a team event. We just don't like to focus on our weaknesses and we usually workout only our strengths. Back & Bi's, Chest & Tri's and daily hamster raises on the elliptical anyone...???
The beauty about CrossFit is that it quickly and efficiently exposes any weaknesses and teaches you to embrace those challenges as a means to improve your overall fitness level, thereby making you better able to tackle any challenge that you may face in real life.
Isn't that what we should be training for in the first place?!?!!? Not just 2 minutes of push ups, 2 minutes of sit ups and a 2 mile run.
Combat is nothing like the Army Physical Fitness Test. You won't get 10 minutes of rest between fire fights...
What is your fitness program preparing you for...??!?!!?
Working hard and working on proper form with slam balls and overhead squats. Overhead squats are one of the most potent "ab" exercises out there. How much can you overhead squat...??? Don't know??? Come find out!!!
When is the last time you really got a sweat going during one of your workouts??? When is the last time your workout was too much to handle after 20-30 minutes???
Jae finally getting to work on those pull ups... these weren't hard when we were kids were they??? What happened to us???
Doc Baker looking STRONG on his pull ups. Someone has been doing his homework. I guess it helps when you have some nice pull up bars in your backyard...
SFC Randolph dropped his gym membership at "The Point" after just one CrossFit workout. What did he find out in those butt-kicking first 10 minutes...??!?!!?
If you are ready for something different...
Something that actually works...
If you are ready for the best general fitness program on the planet...
Come see if you are right for CrossFit...
Come see what SFC Randolph already knows...
CrossFit Warm up (CFWU)
10 Overhead Squats
Samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups
Workout of the Day (WOD):
21-15-9 reps for time of the following:
Air squats
Push ups
Sit ups
Slam balls
Overhead squats
Burpees
Pull ups
Trigg - 17:20
Jae - 17:44
Doc Baker - 19:36
John - 21:07
Davina - 24:42
Randolph - 25:10
James - 26:01
Strong work everyone!!!
Warming up in the hallway. Why do all the "bodybuilders" need so many water breaks...??? I think they might be either too weak or too lazy...
Davina striking a pose while loosening up her shoulders and upper back with shoulder dislocates...
A little "squat therapy" will improve your hip and hamstring flexibility and will make you stronger through the full range of motion. A powerful hip extension (standing up rapidly) is the key component to almost every athletic endeavor.
Doc Baker getting extra deep on his squats. He must be ready to start packing on the weight...
This workout must have been too easy if Jae found the time to pose for the cameras. I guess I am losing my touch in programming challenging workouts. It looks like it's back to the drawing board...
Pull ups quickly became a team event. We just don't like to focus on our weaknesses and we usually workout only our strengths. Back & Bi's, Chest & Tri's and daily hamster raises on the elliptical anyone...???The beauty about CrossFit is that it quickly and efficiently exposes any weaknesses and teaches you to embrace those challenges as a means to improve your overall fitness level, thereby making you better able to tackle any challenge that you may face in real life.
Isn't that what we should be training for in the first place?!?!!? Not just 2 minutes of push ups, 2 minutes of sit ups and a 2 mile run.
Combat is nothing like the Army Physical Fitness Test. You won't get 10 minutes of rest between fire fights...
What is your fitness program preparing you for...??!?!!?
Working hard and working on proper form with slam balls and overhead squats. Overhead squats are one of the most potent "ab" exercises out there. How much can you overhead squat...??? Don't know??? Come find out!!!
When is the last time you really got a sweat going during one of your workouts??? When is the last time your workout was too much to handle after 20-30 minutes???
Jae finally getting to work on those pull ups... these weren't hard when we were kids were they??? What happened to us???
Doc Baker looking STRONG on his pull ups. Someone has been doing his homework. I guess it helps when you have some nice pull up bars in your backyard...
SFC Randolph dropped his gym membership at "The Point" after just one CrossFit workout. What did he find out in those butt-kicking first 10 minutes...??!?!!?If you are ready for something different...
Something that actually works...
If you are ready for the best general fitness program on the planet...
Come see if you are right for CrossFit...
Come see what SFC Randolph already knows...
What is Fitness?
10 General Physical Skills
1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
This is one of the definitions of fitness from CrossFit. You are only as fit as you are capable in all ten areas. A deficiency in one area is a "chink in your armor" that you need to focus on to make you a better overall athlete.
Courtesy of Jim Crawley, Dynamax Medicine Balls
Monday, February 23, 2009
CF Yongsan picking up steam
We were expecting 2 maybe 3 people for our first weekday workout... we
ended up with seven athletes hittin the workout hard and they're going
to be bringing their friends so we are going to start growing like
crazy!!!
ended up with seven athletes hittin the workout hard and they're going
to be bringing their friends so we are going to start growing like
crazy!!!
We are expecting a larger group for this Wednesday, 25 February at
1700. We will meet in the gym at Collier for the warm up then most
likely head outside for the WOD. Don't be late.
Sent from my iPhone
Sunday, February 22, 2009
Saturday Skills and Drills
SATURDAY 21 FEBRUARY
Collier Gym
We started with some "squat therapy" against the wall to help get a better feel for proper alignment on the bodyweight squat, a main staple of functional movement and CrossFit workouts.
Trigg and Matt showing how to get your butt down and back in a proper squat, keeping the chest and head as upright as possible.
We wanted to get everyone this low to the ground with the crease of the hip dipping all the way down to just below the knee cap. This requires alot of flexibility in the hips. Great job Rosie!!!
Our bratty cameraman takes over and starts shooting his own brand of photo shoot...
I guess he's trying to point out the importance of building "core" strength in all of your workouts...
This one says, "CrossFit is fun!!!" Dr. Shin is still losing weight. Great job sir!!!
Ryan shows off some core strength with the L-sits. We're still not convinced he's new to CrossFit...
Everyone got in on the action. These are much more difficult than crunches or sit ups and much more effective at building overall core strength and stamina...
Playing with handstands as the icing on our CrossFit cake... mmmmm... cake...
Collier Gym
We started with some "squat therapy" against the wall to help get a better feel for proper alignment on the bodyweight squat, a main staple of functional movement and CrossFit workouts.
Trigg and Matt showing how to get your butt down and back in a proper squat, keeping the chest and head as upright as possible.
We wanted to get everyone this low to the ground with the crease of the hip dipping all the way down to just below the knee cap. This requires alot of flexibility in the hips. Great job Rosie!!!
Our bratty cameraman takes over and starts shooting his own brand of photo shoot...
I guess he's trying to point out the importance of building "core" strength in all of your workouts...
This one says, "CrossFit is fun!!!" Dr. Shin is still losing weight. Great job sir!!!
Ryan shows off some core strength with the L-sits. We're still not convinced he's new to CrossFit...
Everyone got in on the action. These are much more difficult than crunches or sit ups and much more effective at building overall core strength and stamina...
Playing with handstands as the icing on our CrossFit cake... mmmmm... cake...
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