Run 5k (3.1 miles)
Post time to comments
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Fixing Matt's Stride, Part I, Brian MacKenzie ...[wmv][mov]
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
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