FUNCTIONAL FITNESS OSAN

Sunday July 13

2008-07-13T14:38:00.002+09:00

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

2008-06-20T11:17:00.002+09:00

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.

Thursday, June 19

2008-06-19T17:47:00.002+09:00

Rest Day

Well earned everyone rest up will be fun tommorrow tee hee

Tuesday, June 17

2008-06-16T21:26:00.006+09:00

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.

Monday, June 16

2008-06-15T19:44:00.002+09:00

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

Saturday, June 14

2008-06-13T21:52:00.003+09:00

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

Friday, June 13

2008-06-12T21:00:00.003+09:00

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.

Thursday, June 12

2008-06-11T20:26:00.005+09:00

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.

Wensday, June 11

2008-06-10T22:56:00.001+09:00

"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

Tuesday, June 10

2008-06-09T21:37:00.007+09:00

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.

Monday, June 9

2008-06-09T12:00:00.001+09:00

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments

Sunday Evening

2008-06-08T15:45:00.003+09:00

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

2008-06-08T00:47:00.002+09:00

"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

Thursday, June 5

2008-06-04T20:46:00.002+09:00

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.

Wednesday, June 4

2008-06-03T20:30:00.002+09:00

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

2008-06-02T21:09:00.004+09:00

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!!!!

Monday, June 1

2008-06-01T19:37:00.007+09:00

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

Friday, May 30

2008-05-30T08:59:00.002+09:00

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]

Thursday, May 29

2008-05-28T21:20:00.003+09:00

Rest day

Enjoy it. You've earned it!

Wednesday, May 28

2008-05-27T20:50:00.005+09:00

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!

Tuesday, May 27

2008-05-25T20:16:00.001+09:00

Three rounds for time of:

Run 800 meters
50 Pull-ups

Post time to comments.

Monday, May 26

2008-05-25T19:21:00.000+09:00

"Fran"
21-15-9 reps for time of:
95lb Thrusters
Pullups

Post time to comments

Happy B-Day to meeeeeeeeeeee!

Sunday, May 25

2008-05-25T19:18:00.003+09:00

Saturday, May 24

2008-05-24T00:55:00.002+09:00

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

Friday, May 23

2008-05-23T16:49:00.001+09:00

Five rounds for time of:

25 Kettlebell swings, 70lbs
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments

Thursday, May 22

2008-05-21T20:25:00.007+09:00

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

2008-05-20T20:24:00.002+09:00

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

Tuesday, May 20

2008-05-19T20:03:00.004+09:00

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

Yonsei CrossFit & John Frankl Ju-Jitsu
Yonsei University, Seoul

Monday, May 19

2008-05-18T21:18:00.002+09:00

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

Saturday, May 17

2008-05-16T20:09:00.002+09:00

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

2008-05-16T17:33:00.003+09:00

"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

Thursday, May 15

2008-05-14T20:52:00.003+09:00

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments

Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
This and other deadlift videos can be found here

Wednesday, May 14

2008-05-13T22:14:00.002+09:00

Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Overhead Squatting Safely...[wmv][mov]
Overhead Squats (Mark Rosen)...[wmv][mov]

Tuesday, May 13

2008-05-12T20:26:00.002+09:00

30 Muscle-ups for time

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

2008-05-12T20:24:00.001+09:00

21-15-9 reps for time of:

Box Jump, 20 inch
Push Press, 95/45
Dumbbell Swings, 55/25

Post time to comments

Thursday, May 8

2008-05-08T11:58:00.003+09:00

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments

The Belle of the Barbell

Wednesday, May 7

2008-05-04T14:28:00.002+09:00

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

Tuesday, May 6

2008-05-04T14:27:00.001+09:00

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments
__________________

Deadlift Set-up with Mark Rippetoe - video [wmv] [mov]

Monday, May 5

2008-05-04T14:03:00.000+09:00

"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.

Friday, May 2

2008-05-02T09:03:00.004+09:00

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.

Thursday, May 1

2008-05-01T16:51:00.002+09:00

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

2008-04-30T20:42:00.003+09:00

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

Tuesday, April 29

2008-04-29T08:42:00.006+09:00

"Fran"

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

Monday, April 28

2008-04-28T18:27:00.002+09:00

"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

2008-04-25T20:56:00.000+09:00

Helen

3 rounds for time of:

400 meter run
55lb Dumbbell swing x 21
Pull-ups 12 reps

Post time to comments

2008-04-24T04:15:00.004+09:00

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?

2008-04-23T09:00:00.001+09:00

One round for time of:

Run 400m
21 Burpees
21 Situps
21 Pushups
21 Squats
Run 400m
15 Burpees
15 situps
15 Pushups
15 Squats
Run 400m
9 Burpees
9 situps
9 Pushups
9 Squats
Run 400m

Post time to comments

2008-04-22T08:50:00.002+09:00

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]

CrossFit Math!

2008-04-21T16:52:00.002+09:00

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!

2008-04-21T04:32:00.000+09:00

For time:

Broad Jump 50 yards counting the number of reps
2 Rounds of:
Lunge that many times alternating legs
Burpee that many reps
20" Box Jump that many reps
Air Squat that many reps

Post time and number of jumps to comments.

2008-04-19T06:49:00.003+09:00

"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)

Lesson on the CrossFit Warm-Up

2008-04-18T17:07:00.003+09:00

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.

2008-04-18T16:25:00.000+09:00

Rest Day

2008-04-17T08:54:00.000+09:00

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

2008-04-16T08:43:00.001+09:00

"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

2008-04-15T20:35:00.002+09:00

"Barbara"

5 rounds for time of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Post time to comments

2008-04-14T08:00:00.003+09:00

Diane

21, 15, 9 reps for time of
225lb Deadlift
Handstand Pushups

Post time to comments

2008-04-12T08:00:00.001+09:00

Take a break this weekend. You've all earned it!

See you Monday

2008-04-11T19:58:00.004+09:00

Originally this was going to be a CrossFit Total day, but I didn't want to do that after a long week of hard work. We'll postpone that one until Monday. Since Tom was the only one who showed, I put him through a "Burpee Helen"

21-15-9 reps for time of:
Burpees
Pullups

2008-04-10T05:46:00.001+09:00

"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!

2008-04-09T08:48:00.001+09:00

5 rounds for time of:

Run 400m
30 Box Jumps, 24in
30 DB Thrusters, 25lbs

Post time to comments

2008-04-08T06:43:00.000+09:00

21-18-15-12-9 reps for time of:

Shoulder Press, 75#/45#
Push Press, 75#/45#
Walking Lunges

Technique will be strictly monitored and reps with bad form will not count.

Post time to comments

2008-04-07T05:42:00.000+09:00

Working on form today

Push Press
Front Squat
Thrusters

Get ready. We're back at it again tomorrow!

2008-04-03T05:49:00.000+09:00

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

2008-04-02T05:46:00.000+09:00

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post times for each round to comments.

2008-04-01T06:03:00.000+09:00

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

2008-04-01T05:22:00.000+09:00

Deadlift
1-1-1-1-1-1-1

Post loads to comments

2008-03-29T22:49:00.002+09:00

After a difficult week, you deserve a couple days rest. Take advantage of it because next week is going to suck!

See you Monday

2008-03-28T06:23:00.000+09:00

"Helen"

Three rounds for time of

Run 400m
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments

2008-03-27T06:00:00.000+09:00

30 muscle-ups for time

If you can't perform muscle ups, substitute 120 pullups and 120 dips

Post time to comments

2008-03-26T05:06:00.000+09:00

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

2008-03-25T06:25:00.001+09:00

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.

2008-03-24T06:27:00.004+09:00

4 rounds for time of:
Run 400m
21-15-9-6 Thrusters, 75lbs
21-15-9-6 Dumbbell Swings, 45lbs

If the run is performed on a treadmil, use at least a 2.0 incline
Post time to comments

MOS 1600 PT
3 rounds for time of:
20 box jumps
15 pushups
10 lunges
Run 1 lap around the gym. (approx 200m)

Post time to comments

2008-03-23T09:20:00.000+09:00

Half Cindy

Complete as many rounds as you can in 10 minutes of:

5 pullups
10 pushups
15 squats

Post rounds to comments

2008-03-22T09:27:00.000+09:00

Run 5k

2008-03-17T04:48:00.003+09:00

4 rounds for time of:

Box Jumps (three steps per jump, seven jumps gets you to the second floor)
Run 1/4 mil (treadmill)
10 Burpees

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2008-03-15T16:53:00.000+09:00

Saturday and Sunday are well deserved rest days. See you Monday!

2008-03-14T05:26:00.000+09:00

3 rounds for time of:

800m run
50 back extensions
50 situps

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2008-03-13T06:33:00.000+09:00

FRAN

21-15-9 reps for time of:
95lb Thrusters
Pullups

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2008-03-12T05:04:00.001+09:00

CrossFit Members
For Time:
Run 5k

51 MOS 1600 PT
For Time:
Run 1.5mi

2008-03-01T16:47:00.000+09:00

Saturday and Sunday are well deserved rest days. See you Monday!

2008-02-20T06:35:00.001+09:00

Squat Cleans
1-1-1-1-1

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Beginners
3 rounds for time of:
run 400m
15 squats
15 shoulder press

2008-02-19T06:34:00.001+09:00

Front Squat
1-1-1-1-1-1-1

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2008-02-18T06:32:00.000+09:00

Sorry I haven't been posting. I'll get back to being a bully!
3-2-1 GO!

For Time:
Run 400m
50 squats
Run 400m
50 situps
Run 400m
50 lunges
Run 400 m
50 box jumps, 21 inch

Post time to comments

2008-01-30T08:37:00.000+09:00

We call this workout "Jell-O"

21-15-9

Pullups
Ring Dips
Box Jumps, 24 inch
Double Unders (or sub tuck jumps)

Post time to comments

2008-01-29T08:06:00.000+09:00

Nancy

5 rounds for time of:

400 m run
95lb overhead squat, 15 reps

Post time to comments

2008-01-28T08:04:00.000+09:00

On the Fitness Center indoor running track, run a total of 14 laps (approx 1.5 mi). Following each lap, alternate between 10 Pushups and 15 Squats.

Post time to comments

2008-01-26T11:36:00.000+09:00

Rest Day

2008-01-25T06:00:00.000+09:00

Deadlift

5-5-5-5-5

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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

2008-01-24T05:56:00.001+09:00

Let the bodies hit the floor!

4 rounds for time of:

20 Burpees
20 Dumbbell swings, 40lbs
20 Tuck Jumps

Post time to Comments

2008-01-23T07:55:00.000+09:00

Hope everyone had a great Christmas. Amy, Brandon, Breanna & Ty wanted me to wish you all a wonderful New Year! It's time to get on those resolutions. Let's start with...

3 rounds for time of:

Run 1/4 mile
20 Pushups
25 Crunches
30 Squats

Post time to comments

2007-12-12T06:00:00.000+09:00

Barbara

5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post time to comments

2007-12-11T05:14:00.000+09:00

Here's a workout borrowed from CrossFit Omaha

3 rounds for time of:
50 Double Unders (or sub tuck jumps)
40 Box Jumps (20 inch)
30 Thrusters (95lbs)
20 Pullups
10 Overhead Squats (95lbs/65lbs)

Post time to comments

2007-12-10T17:12:00.000+09:00

5 rounds for time of:

Run 400 meters
21 Dumbbell swings, 55lbs
21 Thrusters, 75lbs

Post time to comments

2007-12-07T05:30:00.000+09:00

Front Squat
5-5-5-5-5

Post loads to comments.

Cooldown
Work on ab mat situps
If you do not have access to an ab mat, you can substitute a large, rolled up bath towel.

2007-12-06T19:19:00.000+09:00

CrossFit Baseball

Set up four cones at least 40 feet apart, similar to a baseball diamond. At the first cone, perform ten reps of the first exercise listed below, run to the second cone, perform 10 pushups, run to the third cone, perform 10 squats, run to the fourth cone, perform 10 crunches, then complete the round by running to the first cone. Perform 10 reps of the second exercise and start the cycle again. Exercises at cones 2, 3 & 4 remain the same. Exercises at cone 1 are as follows:

Dumbbell Swing
Box jump
Walking Lunge
Burpee
Tuck Jump
Broad Jummp
Beck's Burpee

How many rounds can you complete in 15 minutes.

2007-12-05T05:54:00.000+09:00

Front Squat 5-5-5-5-5 reps

Post loads to comments.

2007-12-04T06:54:00.000+09:00

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

2007-12-03T05:14:00.000+09:00

Cindy

As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to Comments

2007-12-02T08:10:00.000+09:00

Rest Day

Had a great time at the Linkin Park Concert!!!!!!