My apologies to everyone who follows the site been slacking on posting was gone TDY for two weeks. Ok heres the news after some talk with the guys who run Iron Airmen i have come to the decision that we will merge the two sites to make life easier on all involved. Hope this does not inconvience anyone. We will still be meeting at the gym at normal times
In case anyone does not have the site name here it is: http://theironairman.blogspot.com/
Friday, June 20
For time:
50 Situps
50 Double Unders
50 Situps
Walking Lunges, 50 Steps
50 Situps
50 Burpees
50 Situps
Post time to comments.
Sub double unders with tuck jumps 1 for 1.
50 Situps
50 Double Unders
50 Situps
Walking Lunges, 50 Steps
50 Situps
50 Burpees
50 Situps
Post time to comments.
Sub double unders with tuck jumps 1 for 1.
Tuesday, June 17
Gordo's House of Pain
Complete as many rounds as you can in 20 minutes of:
12 medicine ball cleans
12 kettlebell swings
12 box jumps
12 pullups
Post total rounds to comments plus left overs.
Complete as many rounds as you can in 20 minutes of:
12 medicine ball cleans
12 kettlebell swings
12 box jumps
12 pullups
Post total rounds to comments plus left overs.
Monday, June 16
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Ok form is the key everyone watch yourself in the mirror and check out the main crossfit site for the instructional videos for any questions. I will be going over them myself tonight and right before we meet at 7pm at the gym. See you all there
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Ok form is the key everyone watch yourself in the mirror and check out the main crossfit site for the instructional videos for any questions. I will be going over them myself tonight and right before we meet at 7pm at the gym. See you all there
Saturday, June 14
Ok we will be working out with Iron Airmen at 0900 at the gym we will be doing a work out then helping will with the Iron Airmen.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Here are some 'unfortunate truths' from Coach Mark Rippetoe for you to consider:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
~Mark Rippetoe
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Here are some 'unfortunate truths' from Coach Mark Rippetoe for you to consider:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
~Mark Rippetoe
Friday, June 13
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments
For scalability cut the round down to 8, 6, 4, or 2 if you need to to complete the workout. If you do not have rings or can not do ring dips substitute 4 bar dips for every one ring dip. See you all there.
10 Pull-ups
10 Ring dips
Post time to comments
For scalability cut the round down to 8, 6, 4, or 2 if you need to to complete the workout. If you do not have rings or can not do ring dips substitute 4 bar dips for every one ring dip. See you all there.
Thursday, June 12
Rest Day
All right everyone good job the last couple of weeks now that neils taken off we lost the "Don" of our community. But i have no worries that we will keep this Mafia going and keep doing what we set out to do which is attain "Elite Fitness". Good job again....heres to drinking the kool aid.
Also we have a sister site here at osan called Iron Airmen http://theironairman.blogspot.com/ this is a program started by Will Shin to enhance the general fitness of the USAF. We work closely with Shin at every opportunity and welcome any of the members of Iron Airmen to come out to the Gym at 7pm Mon-Fri to work with us.
All right everyone good job the last couple of weeks now that neils taken off we lost the "Don" of our community. But i have no worries that we will keep this Mafia going and keep doing what we set out to do which is attain "Elite Fitness". Good job again....heres to drinking the kool aid.
Also we have a sister site here at osan called Iron Airmen http://theironairman.blogspot.com/ this is a program started by Will Shin to enhance the general fitness of the USAF. We work closely with Shin at every opportunity and welcome any of the members of Iron Airmen to come out to the Gym at 7pm Mon-Fri to work with us.
Wensday, June 11
"Griff"For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Tuesday, June 10
This is Neil's last full day in Korea!!!!
Run 5k (3.1 mi)
Post time to comments
Hand Health
Christopher Filkens
Regular ring use will result in callus formation on palms and fingers. Occasionally rips will occur at the point where a callused part of your hand meets uncallused skin.
This line between the two types of skin is the weakest and can be mitigated by using a file to shave off the callus so it is not quite so deep. I use a file on my palms almost every day. Just a few minutes shaving down the lumps will help your calluses to spread out rather than get deeper.
Use as much climber's chalk as possible. It is quite common to see someone put chalk on their hands only to clap their hands together afterwards. More chalk is better, less chalk - not so much.
A new product -- Tite-Grip -- eliminates the need for messy chalk. Developed by professional golfer Joe Ginger to help his students hold a golf club securely, it has become popular with other sports enthusiasts and is a boon to ring swingers. It is a hand cream that was formulated to stop hands from perspiring and keeps them dry for 4–6 hours.
Grips are important for changing several things about the way you relate to the rings and your hand health but they are not necessary and many top swingers do not use them.
When you rip a callus, follow these instructions to heal your wound quickly:
1. Put chalk in the wound to stanch the bleeding and to keep it clean until you get home.
2. Take a small pair of scissors and carefully cut off the flap or flaps of skin pulled off in the rip. This is important because if you leave flaps of skin you'll find yourself catching them on something and causing the rip to get larger. These types of after the fact rips tend to be much more painful. When you are swinging and rip your nerves are actively preventing some of the pain signals from getting to your brain. But when you are not swinging and just going about your life there will be no blockage of the nerve cells and you'll feel the pain a lot more acutely.
3. After you have cut away the skin flaps you should put your hand with the rip into salt water or simply pack salt into the rip. Warning: this is extremely painful and you should be prepared to grit your teeth and bear the pain. I personally use a very salt saturated mixture of warm water and keep my rip exposed to it for several minutes until the pain has begun to ebb. I have known others who swore by simply packing dry salt into the wound but it has not appealed to me as much as a salt and warm water mixture. The reason why this is so important is that the salt will dessicate the surface of the rip and cause it to close up and seal much faster than any other method for healing. The sooner you can close the skin to outside water, grime, etc the faster it will heal. In my experiments over the years my skin will heal almost twice as fast when I apply the salt mixture as opposed to not.
4. After you have applied the salt mixture and the pain has begun to ebb you can wash the rip with cold clean water. This will also hurt so be prepared.
5. Dry the rip with a clean towel. Keep it exposed to the air until it dries.
6. After the rip has dried if you feel the need you can bandage it or wrap it in some fashion to keep it clean. You should never do so though until it has completely dried and shows no evidence of seeping. Sometimes the salt will properly dessicate the wound and there will be no seepage at all after following the steps above. Other times the rip needs to stay exposed to the air for a few hours before you wrap it. If you wrap the rip prematurely it will not seal properly within the bandage and you will lose the benefit of the salting.
Run 5k (3.1 mi)
Post time to comments
Hand Health
Christopher Filkens
Regular ring use will result in callus formation on palms and fingers. Occasionally rips will occur at the point where a callused part of your hand meets uncallused skin.
This line between the two types of skin is the weakest and can be mitigated by using a file to shave off the callus so it is not quite so deep. I use a file on my palms almost every day. Just a few minutes shaving down the lumps will help your calluses to spread out rather than get deeper.
Use as much climber's chalk as possible. It is quite common to see someone put chalk on their hands only to clap their hands together afterwards. More chalk is better, less chalk - not so much.
A new product -- Tite-Grip -- eliminates the need for messy chalk. Developed by professional golfer Joe Ginger to help his students hold a golf club securely, it has become popular with other sports enthusiasts and is a boon to ring swingers. It is a hand cream that was formulated to stop hands from perspiring and keeps them dry for 4–6 hours.
Grips are important for changing several things about the way you relate to the rings and your hand health but they are not necessary and many top swingers do not use them.
When you rip a callus, follow these instructions to heal your wound quickly:
1. Put chalk in the wound to stanch the bleeding and to keep it clean until you get home.
2. Take a small pair of scissors and carefully cut off the flap or flaps of skin pulled off in the rip. This is important because if you leave flaps of skin you'll find yourself catching them on something and causing the rip to get larger. These types of after the fact rips tend to be much more painful. When you are swinging and rip your nerves are actively preventing some of the pain signals from getting to your brain. But when you are not swinging and just going about your life there will be no blockage of the nerve cells and you'll feel the pain a lot more acutely.
3. After you have cut away the skin flaps you should put your hand with the rip into salt water or simply pack salt into the rip. Warning: this is extremely painful and you should be prepared to grit your teeth and bear the pain. I personally use a very salt saturated mixture of warm water and keep my rip exposed to it for several minutes until the pain has begun to ebb. I have known others who swore by simply packing dry salt into the wound but it has not appealed to me as much as a salt and warm water mixture. The reason why this is so important is that the salt will dessicate the surface of the rip and cause it to close up and seal much faster than any other method for healing. The sooner you can close the skin to outside water, grime, etc the faster it will heal. In my experiments over the years my skin will heal almost twice as fast when I apply the salt mixture as opposed to not.
4. After you have applied the salt mixture and the pain has begun to ebb you can wash the rip with cold clean water. This will also hurt so be prepared.
5. Dry the rip with a clean towel. Keep it exposed to the air until it dries.
6. After the rip has dried if you feel the need you can bandage it or wrap it in some fashion to keep it clean. You should never do so though until it has completely dried and shows no evidence of seeping. Sometimes the salt will properly dessicate the wound and there will be no seepage at all after following the steps above. Other times the rip needs to stay exposed to the air for a few hours before you wrap it. If you wrap the rip prematurely it will not seal properly within the bandage and you will lose the benefit of the salting.
Sunday Evening
We'll be getting together at 1700 in the dayroom of bldg 746. Just pizza & drinks. BYOB or water if you don't want Dr Pepper. Nothing special. I just want one last chance to relax with everyone before I head out Wednesday.
Sunday, June 8
"Cindy"
Complete as many rounds as you can in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
MORE TO COME ON THE SUNDAY GET-TOGETHER! CHECK BACK
Complete as many rounds as you can in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
MORE TO COME ON THE SUNDAY GET-TOGETHER! CHECK BACK
Thursday, June 5
Rest Day
If you're feeling froggy, work on light weight technique for Overhead Squat. Work on flexibility and full range of motion within your limits.
If you're feeling froggy, work on light weight technique for Overhead Squat. Work on flexibility and full range of motion within your limits.
Wednesday, June 4
21-15-9 reps for time of:
225lb. Deadlift
24" Box Jumps
Ring Dips
Rx'd weight for females is 155lbs. Scaled weights for guys are 200lbs., 185lbs., or 155lbs. For the ladies it's 135lbs., 115lbs., followed by 95lbs.
If you are not able to do ring dips, the progression breaks down as follows: Bar dips, seated bench dips, pushups.
Post time to comments.
Neil has Combat Outprocessing today! 7 days until portcall!
Oh, by the way, that's Technical Sergeant Wattier now!
Tuesday, June 3
Tuesday's WOD comes from our friends at CrossFit Omaha
"Don't Hate Me"
For time:
40 Air Squats
10 Box Jumps
20 Overhead Squats
15 Box Jumps
25 Burpees
15 Box Jumps
20 Overhead Squats
10 Box Jumps
40 Air Squats
For the Overhead squats use pvc pipe and for the box jumps gents use 24" and gals use 20"
Scale as needed and post time to comments.
8 days until Neil goes home!!!!
"Don't Hate Me"
For time:
40 Air Squats
10 Box Jumps
20 Overhead Squats
15 Box Jumps
25 Burpees
15 Box Jumps
20 Overhead Squats
10 Box Jumps
40 Air Squats
For the Overhead squats use pvc pipe and for the box jumps gents use 24" and gals use 20"
Scale as needed and post time to comments.
8 days until Neil goes home!!!!
Monday, June 1
Hope everyone had a great weekend. For the last 1.5 weeks that I'll be heading up CrossFit sessions, we'll be returning to the roots of our program. That being functional movement done at high intensity. Daily workouts should cause you to be completely gased, but not require huge gaps of rest during your high intense work periods. And don't forget form. I will be watching and I will be critical, for your benefit.
It's time to go back to school!
3 rounds (21-15-9 reps) for time of:
Sumo Deadlift High Pulls, 95lbs/55lbs
Dumbbell Swings, 55lbs/25lbs
Box Jumps, 24in/20in
Post time to comments
Please review SDHP technique
It's time to go back to school!
3 rounds (21-15-9 reps) for time of:
Sumo Deadlift High Pulls, 95lbs/55lbs
Dumbbell Swings, 55lbs/25lbs
Box Jumps, 24in/20in
Post time to comments
Please review SDHP technique
Wednesday, May 28
Wednesday's workout is courtesy of our friends at CrossFit Emeral Coast in Valparaiso, FL
Not 'Fran' but 'Frun'
For time:
21 thrusters
400m run
15 thrusters
400m run
9 thrusters
400m run
Men = 95lbs
Women = 45lbs
Post time to comments
14 Days until Neil goes home!
Not 'Fran' but 'Frun'
For time:
21 thrusters
400m run
15 thrusters
400m run
9 thrusters
400m run
Men = 95lbs
Women = 45lbs
Post time to comments
14 Days until Neil goes home!
Monday, May 26
"Fran"
21-15-9 reps for time of:
95lb Thrusters
Pullups
Post time to comments
Happy B-Day to meeeeeeeeeeee!
21-15-9 reps for time of:
95lb Thrusters
Pullups
Post time to comments
Happy B-Day to meeeeeeeeeeee!
Saturday, May 24
CrossFit Donkey Kong at Yonsei University
21-15-9 reps for time of
Box Jumps (ground)
Pushups (halfway up)
Beck's Burpees (top)
You must touch every step both on the way up and on the way down
21-15-9 reps for time of
Box Jumps (ground)
Pushups (halfway up)
Beck's Burpees (top)
You must touch every step both on the way up and on the way down
Friday, May 23
Five rounds for time of:
25 Kettlebell swings, 70lbs
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments
25 Kettlebell swings, 70lbs
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments
Thursday, May 22
Rest Day
You've earned it!
For those wishing to join in an active rest day, we will join the 1900 yoga/pilates class.
"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can."
-Greg Glassman, aka "Coach"
CrossFit Osan Public Affairs Press Release!
Trainer Seeking Information Regarding Missing CrossFitter
Anyone who knows his whereabouts should tell him to get his butt back to the gym!
Wednesday, May 21
For time:
45/30lb Sumo Deadlift High Pulls, 100 reps
25 Burpees
45/30lb SDHP, 75 reps
50 Burpees
45/30lb SDHP, 50 reps
75 Burpees
Post time to comments
45/30lb Sumo Deadlift High Pulls, 100 reps
25 Burpees
45/30lb SDHP, 75 reps
50 Burpees
45/30lb SDHP, 50 reps
75 Burpees
Post time to comments
Tuesday, May 20
For time:
75 Push-ups
95/45 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (or sub 150 bar dips)
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Post time to comments
75 Push-ups
95/45 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (or sub 150 bar dips)
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Post time to comments
Yonsei CrossFit & John Frankl Ju-Jitsu
Yonsei University, Seoul
Monday, May 19
For time:
Walking Lunges, 50 steps
25 Pushups
50 Air Squats
25 Situps
Broad Jumps, 30 meters
Run 400 meters
Broad Jumps, 30 meters
25 Situps
50 Air Squats
25 Pushups
Walking Lunges, 50 steps
Post your time to comments
Walking Lunges, 50 steps
25 Pushups
50 Air Squats
25 Situps
Broad Jumps, 30 meters
Run 400 meters
Broad Jumps, 30 meters
25 Situps
50 Air Squats
25 Pushups
Walking Lunges, 50 steps
Post your time to comments
Saturday, May 17
Rest Weekend!
For anyone wishing to join me on the trip to Yonsei University, I'll be taking the 1020 bus to Yongsan. See you at the bus station
Below is what the YMCA gyms looked like in 1927. My how things come full circle.
Friday, May 16
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds completed to comments
Great article from the trainers at Again.Faster.com
The Non-Negotiability of Perfection
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds completed to comments
Great article from the trainers at Again.Faster.com
The Non-Negotiability of Perfection
Thursday, May 15
Wednesday, May 14
Tuesday, May 13
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
CrossFit Osan is losing one of it's original members. Jaime Soto is off to Dyess AFB, TX. Thanks for all your hard work Danny Chicho!
Monday, May 12
21-15-9 reps for time of:
Box Jump, 20 inch
Push Press, 95/45
Dumbbell Swings, 55/25
Post time to comments
Box Jump, 20 inch
Push Press, 95/45
Dumbbell Swings, 55/25
Post time to comments
Wednesday, May 7
For time:
50 Burpees
Jump one foot above reach each rep
Post time to comments
__________________________
Then I heard the voice of the Lord saying, "Whom shall I send? And who will go for us?" And I said, "Here am I. Send me!"
Isaiah 6:8
50 Burpees
Jump one foot above reach each rep
Post time to comments
__________________________
Then I heard the voice of the Lord saying, "Whom shall I send? And who will go for us?" And I said, "Here am I. Send me!"
Isaiah 6:8
Tuesday, May 6
Monday, May 5
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Friday, May 2
Annie
50-40-30-20 and 10 rep rounds; for time of
Double-unders
Sit-ups
Post time to comments.
There will not be an 1100 session today. We will all meet at 1900. For those who would like to go with me Saturday to Yonsei University to train the John Frankl Ju-Jitsu group, meet at the bus terminal (across from Turumi) to catch the 1020 bus. If you plan to stay the night in Itaewon, let me know ASAP so I can make reservations.
50-40-30-20 and 10 rep rounds; for time of
Double-unders
Sit-ups
Post time to comments.
There will not be an 1100 session today. We will all meet at 1900. For those who would like to go with me Saturday to Yonsei University to train the John Frankl Ju-Jitsu group, meet at the bus terminal (across from Turumi) to catch the 1020 bus. If you plan to stay the night in Itaewon, let me know ASAP so I can make reservations.
Thursday, May 1
Weighted Pullups
1-1-1-1-1-1-1
Post loads to comments
Our bodies and personalities have an extra source of physical and emotional energy that we ordinarily don't use. Under circumstances of challenge, we are able to draw on that hidden source to finish a task that we've committed ourselves to carry out. The capacity to finish a task that may seem superhuman, or above and beyond the call of duty, is called endurance.
--Jim Conway
Wednesday, April 30
Ten rounds for time of:
Run 100m
10 Box Jumps, 20"
10 Pushups
1 Burpee
10 Situps
Each round, subtract 1 box jump and add one burpee.
Your last round will be:
Run 100m
1 Box Jump, 20"
10 Pushups
10 Burpees
10 Situps
Post time to comments
Run 100m
10 Box Jumps, 20"
10 Pushups
1 Burpee
10 Situps
Each round, subtract 1 box jump and add one burpee.
Your last round will be:
Run 100m
1 Box Jump, 20"
10 Pushups
10 Burpees
10 Situps
Post time to comments
Tuesday, April 29
"Fran"
21-15-9 reps, for time of:
Thruster 95 lbs
Pull-ups
Post time to comments
21-15-9 reps, for time of:
Thruster 95 lbs
Pull-ups
Post time to comments
Here is the link for all the CrossFit Osan pictures. Email Will for the password if you have any to post.
http://picasaweb.google.com/CrossFit.Osan
http://picasaweb.google.com/CrossFit.Osan
Monday, April 28
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Complete all the reps of each exercise before moving onto the next exercise.
Post time to comments
100 Pullups
100 Pushups
100 Situps
100 Squats
Complete all the reps of each exercise before moving onto the next exercise.
Post time to comments
Thanks to everyone who came out Wednesday night!
Thursday will be a heavy front squat workout followed by skills and technique. Think about what areas you are weak in and let's work those out.
Front Squat 5-5-5-5-5 reps
Post loads to comments
Why do you do CrossFit?
Thursday will be a heavy front squat workout followed by skills and technique. Think about what areas you are weak in and let's work those out.
Front Squat 5-5-5-5-5 reps
Post loads to comments
Why do you do CrossFit?
Shoulder press 3-3-3-3-3 reps
Post loads to comments
_____________________
Following the shoulder presses, we will work on technique for kipping pullups and cleans
Kipping Pullup videos
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Medicine Ball Cleans...[wmv][mov]
Clean video [wmv] [mov]
"What About Abs?" CrossFit Certification Seminar - video [wmv] [mov]
Post loads to comments
_____________________
Following the shoulder presses, we will work on technique for kipping pullups and cleans
Kipping Pullup videos
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Medicine Ball Cleans...[wmv][mov]
Clean video [wmv] [mov]
"What About Abs?" CrossFit Certification Seminar - video [wmv] [mov]
CrossFit Math!
Here is some CrossFit math to ponder...
If... Contractile Potential = An Individual's Ability to Complete Work
And... Work = Functional Movement
Then... Contractile Potential = An Individual's Ability to Complete Functional Movement
Strength > Contractile Potential
Strength = Productive Application of Force
Contractile Potential + Technique = Maximum Work Capacity of an Individual
Productive application of force is technique dependent.
There are two limitations to successful completion of work
1) Biological - are you fit? Consider the ten fitness domains of CrossFit
2) Technique
Lesson Complete. Now Get To Work. 3-2-1-GO!
If... Contractile Potential = An Individual's Ability to Complete Work
And... Work = Functional Movement
Then... Contractile Potential = An Individual's Ability to Complete Functional Movement
Strength > Contractile Potential
Strength = Productive Application of Force
Contractile Potential + Technique = Maximum Work Capacity of an Individual
Productive application of force is technique dependent.
There are two limitations to successful completion of work
1) Biological - are you fit? Consider the ten fitness domains of CrossFit
2) Technique
Lesson Complete. Now Get To Work. 3-2-1-GO!
"Obstacles are put in our way to see if we really want something or we just thought we did."
Today, your obstacle will be up to 500 repetitions of misery entitled "Filthy Fifty"
Depending on your level of experience and willingness to endure excruciating pain, pick a version of the Filthy Fifty shown below. Remember, nobody ever drowned in sweat!
3 - 2 - 1 - GO!
"FILTHY FIFTY"
50 Box jump @ 24/12 inches
50 Pull-ups (sub gravatron assist or jumping pullups)
50 Dumbbell swings, 40/25lbs
50 Walking Lunges
50 Knees to elbows (sub knee-ups)
50 Push press, 45/35lbs
50 Back extensions
50 Dumbbell Thrusters, 25/15lbs
50 Burpees
50 Double unders (or sub Tuck Jumps)
DIRTY TWENTY-FIVE
25 Box jump @ 24/12 inches
25 Pull-ups (sub gravatron assist or jumping pullups)
25 Dumbbell swings, 40/25lbs
25 Walking Lunges
25 Knees to elbows (sub knee-ups)
25 Push press, 45/35lbs
25 Back extensions
25 Dumbbell Thrusters, 25/15lbs
25 Burpees
25 Double unders (or sub Tuck Jumps)
DUSTY FIFTEEN
15 Box jump @ 24/12 inches
15 Pull-ups (sub gravatron assist or jumping pullups)
15 Dumbbell swings, 40/25lbs
15 Walking Lunges
15 Knees to elbows (sub knee-ups)
15 Push press, 45/35lbs
15 Back extensions
15 Dumbbell Thrusters, 25/15lbs
15 Burpees
15 Double unders (or sub Tuck Jumps)
Today, your obstacle will be up to 500 repetitions of misery entitled "Filthy Fifty"
Depending on your level of experience and willingness to endure excruciating pain, pick a version of the Filthy Fifty shown below. Remember, nobody ever drowned in sweat!
3 - 2 - 1 - GO!
"FILTHY FIFTY"
50 Box jump @ 24/12 inches
50 Pull-ups (sub gravatron assist or jumping pullups)
50 Dumbbell swings, 40/25lbs
50 Walking Lunges
50 Knees to elbows (sub knee-ups)
50 Push press, 45/35lbs
50 Back extensions
50 Dumbbell Thrusters, 25/15lbs
50 Burpees
50 Double unders (or sub Tuck Jumps)
DIRTY TWENTY-FIVE
25 Box jump @ 24/12 inches
25 Pull-ups (sub gravatron assist or jumping pullups)
25 Dumbbell swings, 40/25lbs
25 Walking Lunges
25 Knees to elbows (sub knee-ups)
25 Push press, 45/35lbs
25 Back extensions
25 Dumbbell Thrusters, 25/15lbs
25 Burpees
25 Double unders (or sub Tuck Jumps)
DUSTY FIFTEEN
15 Box jump @ 24/12 inches
15 Pull-ups (sub gravatron assist or jumping pullups)
15 Dumbbell swings, 40/25lbs
15 Walking Lunges
15 Knees to elbows (sub knee-ups)
15 Push press, 45/35lbs
15 Back extensions
15 Dumbbell Thrusters, 25/15lbs
15 Burpees
15 Double unders (or sub Tuck Jumps)
Lesson on the CrossFit Warm-Up
Reminder for everyone...
The CFWU isn't strictly a warm-up tool. It is designed to hit all the major movements: hip extension, hip flexion, knee flexion, upper body pressing and upper body pulling. This allows you to fully activate the body, even on days when the WOD might only hit one or two of these movements. All the movements in the warm-up are fundamental, so as you see improvement in the warm-up you will see improvement in the WOD. This is especially important to those new to CrossFit since it builds a fair bit of strength in all the major muscle groups, and helps acclimate the body to what for most anyone but a CrossFitter would be a relatively high work volume.
With all this in mind, I don’t want you to end up getting overexerted during you warm-up. Feel free to cut back on certain exercises you may see in the WOD. Just like the WOD, the warm-up can be scaled. You can always do fewer repetitions or an easier version of an exercise (i.e. jumping or assisted pull-ups instead of regular pull-ups).
The “Official CFWU” is as follows:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
I have added pushups because I think it is an essential part of our workouts and is something I see weakness in very often. I also split the overhead squats into two separate movements. 1) body weight squat & 2) Shoulder "Crunchers" - with a wide grip on a stick and elbows locked, pass the hands overhead and down to the lower back and return to the front. This will help those with upper-body flexibility issues to loosen up.
The CFWU isn't strictly a warm-up tool. It is designed to hit all the major movements: hip extension, hip flexion, knee flexion, upper body pressing and upper body pulling. This allows you to fully activate the body, even on days when the WOD might only hit one or two of these movements. All the movements in the warm-up are fundamental, so as you see improvement in the warm-up you will see improvement in the WOD. This is especially important to those new to CrossFit since it builds a fair bit of strength in all the major muscle groups, and helps acclimate the body to what for most anyone but a CrossFitter would be a relatively high work volume.
With all this in mind, I don’t want you to end up getting overexerted during you warm-up. Feel free to cut back on certain exercises you may see in the WOD. Just like the WOD, the warm-up can be scaled. You can always do fewer repetitions or an easier version of an exercise (i.e. jumping or assisted pull-ups instead of regular pull-ups).
The “Official CFWU” is as follows:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
I have added pushups because I think it is an essential part of our workouts and is something I see weakness in very often. I also split the overhead squats into two separate movements. 1) body weight squat & 2) Shoulder "Crunchers" - with a wide grip on a stick and elbows locked, pass the hands overhead and down to the lower back and return to the front. This will help those with upper-body flexibility issues to loosen up.
"Helen"
3 rounds for time of:
400 meter run
55lb Dumbbell swing x 21
Pull-ups 12 reps
Post time to comments
Leave No Man Behind
3 rounds for time of:
400 meter run
55lb Dumbbell swing x 21
Pull-ups 12 reps
Post time to comments
Leave No Man Behind
"Cindy"
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 min
Post rounds and reps for partial rounds to comments
Check your form!
Pullups - Chin over the bar
Pushups - Body straight from heels to head, drop chest or nose to the floor or until arms are at 90 degrees, rep is complete when elbows lock out.
Squats - Try to get your legs parallel to the floor. Arch your back and stick that butt out!
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 min
Post rounds and reps for partial rounds to comments
Check your form!
Pullups - Chin over the bar
Pushups - Body straight from heels to head, drop chest or nose to the floor or until arms are at 90 degrees, rep is complete when elbows lock out.
Squats - Try to get your legs parallel to the floor. Arch your back and stick that butt out!
Four rounds for time of:
Run 400 m
Rest 2 minutes
Post time for each run to comments
Since today is a fairly short workout, I would suggest you use some of your extra time working on technique. Squats, deadlift are cleans a few that can always use some fine tuning. Also, try a little extra ab work, such as l-sits, l-hangs and planks.
Run 400 m
Rest 2 minutes
Post time for each run to comments
Since today is a fairly short workout, I would suggest you use some of your extra time working on technique. Squats, deadlift are cleans a few that can always use some fine tuning. Also, try a little extra ab work, such as l-sits, l-hangs and planks.
Deadlift
5-5-5-5-5
Post loads to comments
A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat with the physical activity you do. Ideal body weight is determined by your height and gender, but differs individually due to an individual's bone mass and muscle mass. Therefore, reaching a specific weight is not as important as the lifestyle changes you make to become healthy.
- Amanda L. Sager, Capt, USAF, BSC, RD
- Health and Wellness Center Flight Commander
- Osan AB, ROK
5-5-5-5-5
Post loads to comments
A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat with the physical activity you do. Ideal body weight is determined by your height and gender, but differs individually due to an individual's bone mass and muscle mass. Therefore, reaching a specific weight is not as important as the lifestyle changes you make to become healthy.
- Amanda L. Sager, Capt, USAF, BSC, RD
- Health and Wellness Center Flight Commander
- Osan AB, ROK
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