Check out our new gym!!!
Our personal training business is up and running over at
CrossFit Yongsan. Enjoy.
3, 2, 1...GO!!!
Welcome to my fitness conscience...
This is where I go for my personal accountability because if I know if some of you are checking on me, then I'll be MORE MOTIVATED to hit another workout and post my results... REST LATER...!!!
Jeremy
21-15-9 of the following:
OH Squat (95#)
Burpees
10:54
Got through the first round in 5:00, the second in 4:00 and the last round in under 2:00. Burpees killed me as usual. Yeah Burpees!!!
Stuck with 65# because my OHS is not there yet. I did get all 21 done in one set so I guess it is there...dangit. Should be great fun for next time. Not.
Look for my six-week 100 push up challenge info coming soon!
Lil Runny Angie
Run 400m; 50 push ups
Run 400m; 50 pull ups
Run 400m; 50 sit ups
Run 400m; 50 squats
16:40
Tried to take it easier on the runs and save some for the calesthenics. Still came in on the first 400 at 1:41, 1:50ish for second one and 2:11 for third and 2:15 for last one. Squats took 1:10 or I would have had 16:30. Pull ups destroyed me (again) even with the large Woody Bands. Can't imagine doing this one as Rx'd. Ouch. Another great workout though. Loving the variety. Beat this one by 31-sec since the last one in May (17:11) and 21-sec since March (17:01).
FRIDAY 080724
Fran (10:57)
Got 11:22 in May.
Smoker today, was shooting for 10 minutes flat with 4 min for first round, 3 for second and 2 for last. First round got me. First 7 thruster were pretty good but the last set of 7 really gassed me. Make that the last set of 5 & 2. Felt pretty good though, put together two sets of seven pull ups as well and nothing smaller than sets of three until that last two. Overall happy with the effort. Waiting for the pull up bars didn't help my time any and I'm not sure it helped my resting. Gonna have to stick to a set rest period, either 15 or 20 seconds. We'll see...
WEDNESDAY 080723
Push Jerk 3-3-3-3-3
115-135-135-155-155
Not bad, will shoot for 155 all the way across next time. Pretty sure I can do more but want to see if I can do that much first.
2k Row
7:23
Sent from my iPhone
CWCF Benchmark
800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (lg band)
(5:58)
Sent from my iPhone
Weighted pull ups, 1-1-1-1-1-1-1 reps
20-25-35-35-30-25-25
It always feels a little weird leaving the gym after only 7 reps but I
always feel it by the time I post my results...
Sent from my iPhone
CFWU 2x10
DL 5-5-5-5-5
185-185-225-245-245
Thought about going 265 but my 1RM is only 300 and I was feelin pretty good so I tried not to blow it. Still happy with 245.
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
(4)
Another smoker. Just when you think AMRAP in 20 minutes might be a tough "METCON" workout, it kicks my ass up and down the weight room and turns into another suck-fest that I just hope to survive...GAWD, I LOVE CROSSFIT!!! THANKS COACH!!!
Took 45-seconds off this one since the last time we did it (March). Pretty good considering I hadn't focused on push ups at all nor running, plus, ran in yesterday's WOD and this is day 3 of workouts so I was already smoked from the squats. Maybe this CrossFit stuff really works...LOL!!!
Perform 4 rounds for time of:
Run 400m
50 squats
Sent from my iPhone
Modified Sunday's main page WOD:
15 push ups
1 pull up
13 push ups
3 pull ups
11 PU
5 P/U
9 PU
7 P/U
7 PU
9 P/U
5 PU
11 P/U
3 PU
13 P/U
1 PU
15 P/U
12:51
SATURDAY 080712
CFWU: 3x5
Skillz: Handstand push ups
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups (20 pull ups/20 dips)
Completed two rounds before Pukie reared his ugly head and brought me to a screeching halt. Something about all those GHD situps and going over backwards that made me want to chuck. Got through all of the third round except the last 4 Muscle Ups (16 pull ups and dips).
Not looking forward to this new workout anytime soon...
Run 5 K
27:27
Treadmill. Painful.
WEDNESDAY 080709
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
BS 235 (+10)
SP 115
DL 275 (-25) no bumpers and a little smoked from BS and SP?
CFWU (3x8)
5 rounds for time of:
5 reps 275# Deadlift (185#)
10 Burpees
(9:50)
Spent two days volunteering as a judge/trainer at the games this
weekend and I am smoked. 1,200 workouts in two days kept us busy and
the heat was tough. Not sure which workouts I'll try but any one of
them will be a butt kicker.
With a continuously running clock do one pull-up the first minute, two pull ups the second minute, three pull-ups the third minute...continuing as long as you are able. Use as many sets each minute as needed.
Just got to round 11 but it was the first time I've done this workout
with real (kipping) pull ups. Mostly sets of 2 but quite a few sets of
three. Grip and timing the kip were the limiting factors but I was
strong enough to get my chest to the bar early on.
Last time (080301) I got to round 12 with the large IronWoody bands.
What a sweet improvement.
5 rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push jerk, 6 reps
Scaled to 95# (thank God).
26:57
Sent from my iPhone
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
10x45
5x95
Performed these every two minutes on the two minutes...
SP 105-105-115-115-125(failed)
PP 105-115-115-125-125
PJ 95-105-115-115-115
A little more rest on the 125# shoulder press and I think I would have
had it but I'll keep the rest periods uniform so I can get out of the
gym faster and see how much my recovery between each set improves as my
strength improves.
Push press felt really good, three reps is not too bad so I'll
definitely go heavier next time.
Push jerk really smoked the wrist, stretching and strengthening the
ligaments pretty good. It will be interesting to see how this improves
my overall performance. Hadn't done these heavy enough yet, felt good.
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