CROSSFIT ASIA

September 2010 Archives

01 October 2010

A WOD
10 Rounds for time:
5 Body Weight Back Squats
5 Handstand Push Ups
Post time to comments

B WOD
Group WOD (Ninja Test Prep)
For Time
200 Meter Run
15 Squats
15 Front Squats
15 Overhead Squats
200 Meter Run
15 Shoulder Press
15 Push Press
15 Push Jerk
200 Meter Run
15 Thrusters
15 Deadlift
15 SDHP
200 Meter Run
15 Hang Power Clean
15 Power Clean
15 Power Snatch
All movements are done as a group, with
PVC.  Special attention should be given to
the virtuousity of the movements. Burpee
penalties will be awarded for inability to
function as a group.
IMG_0133.JPG

Proof of Life!! Darin alive and kickin ..
By crossfit on September 30, 2010 6:41 PM | 4 Comments

30 September 2010

A WOD
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments
B WOD
3 Rounds for Time:
Row 500 Meters
21 Burpees
400 Meter Run
Post time to comments
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By crossfit on September 29, 2010 6:19 PM | 4 Comments

29 September 2010

Rest Day
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Fun with the mobility WOD... Thanks Kelly!!!

The Next On ramp Fundamentals starts next
Tuesday!!! If you haven't done your assessment
no better time than now, don't wait until its too
late!!!
By crossfit on September 28, 2010 7:32 PM | 1 Comment

28 September 2010

A WOD
"Nasty Girls"
3 Round for time of:
50 Squats
7 Muscle Ups
(if you cannot do muscle ups do
progressions and instead of 7 do 10)
10 Hang Power Cleans 135/95 lbs
Substitution of pull ups and dips is a 3:1 Ratio
Post Time to comments

B WOD
Grace
30 Repetitions of Clean and Jerk
@ 135 lbs.
Post time to comments
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By crossfit on September 27, 2010 7:55 PM | 3 Comments

27 September 2010

A WOD
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

B WOD
4 Rounds of Max effort/reps:

-200 m Sprints
-Squats
-Dips
-Knees-2-Elbows

The sprint is an all out sprint for time
There is no rest between exercises
Do as many repetitions as possible
without stopping. 
Rest 1 minute between rounds, the rest
period begins when the last person in the
class completes the movement.
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Some of the crew who threw down on
FGB this weekend... You guys definitely
left it all out there for a good cause!
By crossfit on September 26, 2010 8:29 PM | 3 Comments

27 September 2010

Team WOD
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Thanks to Jimmy and Lena for the FGB
after party ..it was a blast.. as always a
class act!
By crossfit on September 26, 2010 10:07 AM | No Comments

25 September 2010

Fight Gone Bad 5
Non Members please show @ 1300 so we can ensure
you understand how to execute the movements safely.
We are not trying to insult you ..we just want to make
sure no one gets hurt during the Fundraiser.
1330 All athletes need to be @ the gym (put your name
on the board when you arrive)
1345 Trainer Led warm up
1400 First two heats go!  Heats will be broken into Rx'd
and and scaled heats.  We will run 2 heats @ a time.
We are looking to be finished by 1530 @ the latest.
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After the Fight:
For those participating in FGB Lena has
offered up here house  for some after party
action.  They are not throwing the party only
offering up their place out of the goodness of
their hearts.  What does that Mean.. If your
Hungry, bring some meat to throw on the grill,
If your thirsty bring something with you to drink!
I am guessing between 5-6pm.  Directions will
be on the board @the gym.

There will be no 1000 Free WOD this Sunday!!

Team WOD will be business as usual......please
be on time and put your name on the board when
get to the gym so there is no confusion.

For those interested some of us will be starting The
Whole 30 challenge on Sunday.  If you want to know
about it go to www.whole9life.com. This is on your
own...there is no prize, just another way to get your
nutrition on point!
By crossfit on September 24, 2010 10:40 PM | 5 Comments

24 September 2010

A WOD
Run 5K

B WOD
Run 3K
Post time to comments
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Boot Camp getting down with a little Fight Gone Bad!

FIGHT GONE BAD FUNDRAISER will be the only
workout on Saturday!!! If you haven't signed up you
are missing out on a whole lot of painful fun!  There
might or might not be and informal get together
afterwards!

Saturday Schedule
Non Members please show @ 1300 so we can ensure
you understand how to execute the movements safely.
We are not trying to insult you ..we just want to make
sure no one gets hurt during the Fundraiser.
1330 All athletes need to be @ the gym (put your name
on the board when you arrive)
1345 Trainer Led warm up
1400 First two heats go!  Heats will be broken into Rx'd
and and scaled heats.  We will run 2 heats @ a time.
We are looking to be finished by 1530 @ the latest.


By crossfit on September 23, 2010 6:54 PM | No Comments

23 September 2010

A WOD
AMRAP in 12 Minutes of:
7 Hang Power Cleans 95lbs/65lbs
12 Thrusters 95lbs/65lbs
15 Ring Push Ups
Post rounds to Comments

B WOD
5 rounds for time:
5 Dead lift
5 Hang Power Clean
5 Thrusters
5 Back Squat
5 Good Mornings
25 Sit ups
Post time to comments
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Got Squat?
By crossfit on September 22, 2010 6:57 PM | 4 Comments

22 September 2010

A WOD
For Time:
1-2-3-4-5-4-3-2-1
Tire Flip and Hop
(NSFB/NSFG)
Ramp carry 45/25lbs
The numbers reflect the number
of flip and hops each round. For each
round carry a 45/25lb plate to the roof
and back down via the ramps.

B WOD
Filthy 50
50 Box Jumps
50 Jumping Pull Ups
50 kettlebell swings
50 walking lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

Post time to comments
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A WTF moment.. please take care of our
stuff it's not cheap!
By crossfit on September 21, 2010 7:00 PM | 2 Comments

21 September 2010

Rest Day!!!
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Getting ready for the FGB Fundraiser!! If
you aren't signed up yet there is still time! 
This is not a competition any one can play!! 
By crossfit on September 20, 2010 10:41 PM | 1 Comment

20 September 2010

A WOD
Overhead Squats
As Many Reps as possible @ 55%
Then
5 sets of 5 reps @ 75% of your 1RM
This is not a linear strength progresion WOD! work with
one weight and improve the efficacy of the movement.

If you have not established benchmarks for the OHS
do 5-5-3-3-1-1-1.

Post reps and Loads to comments

B WOD
"Jackie"
For time:
Row 1000 meters
50 Thrusters 45/35lbs
30 Pull Ups
Post time to comments
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By crossfit on September 19, 2010 4:39 PM | 3 Comments

19 September 2010

THE FUN HOUSE
I promise its not a trick it will be fun!
Funhouse.jpg
Don't forget about the 1000 Free Workout
By crossfit on September 18, 2010 8:33 PM | 1 Comment

18 September 2010

A WOD
"Diane"
21-15-9
Deadlifts 225 bs/ 155 lbs
Handstand Push Ups

B WOD
"Diane"
21-15-9
Deadlifts 185 bs/ 115 lbs
Handstand Push Ups

Post time to comments
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By crossfit on September 17, 2010 6:05 PM | 2 Comments

17 September 2010

Rest Day!!!
CIMG2450.JPG

We will be doing the first tune up for the
2011 CF Games Qualifier some time in
October.. Come see how you match up
against some of the best athletes in Asia!
Registration , Rules, Etc will be posted
on the CF games tab of this website in the
near future!

Don't forget... FREE WORKOUT @ 1000 this
SUNDAY!!! Tell a friend!

IF YOU PLAN ON GETTING A WORKOUT IN
NEXT SATURDAY YOU NEED TO REGISTER
@ WWW.FGB5.ORG UNDER TEAM JAPAN
UNLESS YOU ARE REGISTERED YOU CANNOT
PLAY.  YOU DON'T HAVE TO BE A MEMBER TO
PLAY BUT YOU HAVE TO BE REGISTERED.



By crossfit on September 16, 2010 6:49 PM | No Comments

16 September 2010

A WOD
Lynne
5 Rounds of max reps:
Body Weight Bench Press
Pull Ups
Rest up to 5 minutes between rounds

B WOD
12 Minute AMRAP:
200M run
10 KB Sumo Deadlift High Pulls 24kg/16kg

Post reps or rounds to comments
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By crossfit on September 15, 2010 8:09 PM | 4 Comments

15 September 2010

A WOD
Clean and Jerk
Establish a new 1RM for this
Olympic Movement
3 FAILURES @ ANY ONE WEIGHT CONSTITUTES
THE END OF THE WORKOUT

B WOD
Tabata
Mt Climbers
Sit Ups
Push Press 45lbs/35lbs
Jumping Lunges
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By crossfit on September 14, 2010 8:15 PM | 3 Comments

14 September 2010

A WOD
"Karen"
For Time:
150 wall ball shots
20lbs men 14lbs women

B WOD
"Karen"
For Time:
150 wall ball shots
16lbs men 10lbs women
Post time to comments
karate-bears.jpg
FIGHT GONE BAD!!! Get Registered!! That is all!!!
By crossfit on September 13, 2010 3:51 PM | 3 Comments

13 September 2010

Rest Day
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By crossfit on September 12, 2010 10:07 PM | No Comments

12 September 2010

TEAM WOD
TBA!!!
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The cool down!!  The most overlooked but
possibly most important part of making sure
you stay injury free!
By crossfit on September 11, 2010 10:41 PM | No Comments

11 September 2010

A WOD and B WOD
"Not Forgotten"
9 Rounds for Time:
11 Pull Ups
11 Push Ups
11 Box Jumps 20"/16"
11 Squats
Post time to comments
the world trade center.jpg
The World Trade Center...We will never forget!..enough said!


FREE WORKOUT 1000 ON SUNDAY!!!

By crossfit on September 10, 2010 7:04 PM | 6 Comments

10 September 2010

A WOD

"Johnson"

Complete AMRAP in 20 minutes:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Post time to comments

Yesterday marked the 1 year anniversary of

Mike's passing....Mike was a good friend and

great person.... We miss you bro.....

God Bless You Durinda

B WOD

Burgener Warm-up

Then
2 min @ each station-max reps
Row for Cal
Front Squat 44/35#
Hip&Back Ext
Push-ups



Fight Gone Bad 5!!
The fundraiser is only a couple weeks away!
Make sure you Register on the FGB5.org Site
under Team Japan if you want to participate on
the 25th!! You don't have to be a member of CFA
to participate, it's a fundraiser and we want as many
people as possible to be able to contribute!

Free CrossFit Class starts Sunday @ 1000!!
This is open to anyone.  Just come by, sign the waiver
and get a free CF workout in!! It's as easy as that!
By crossfit on September 9, 2010 3:36 PM | 6 Comments

09 September 2010

Rest Day
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By crossfit on September 8, 2010 10:05 PM | 1 Comment

08 September 2010

A WOD
Back Squat
5x5 @75% of your 1 Rep max
This is not a linear progression .. the weight
you start with is the weight you end with...
Post Loads to comments


B WOD
3 Rounds for Time

10 Jumping Squats
15 Sumo Deadlift High Pull 75/55lbs
20 Wall Ball Shots 16/12lbs
Post time to comments
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By crossfit on September 7, 2010 7:37 PM | 7 Comments

07 September 2010

A WOD

Nicole
Complete 20 minutes AMRAP:
Run 400 meters
Max rep Pull-ups

If you are using a band or doing Jumping the pull ups

are continuous,any pause in movement constitutes the

end of the round.

Post number of pull-ups completed for

each round to comments.

B WOD

Nicole
Complete 15 minutes AMRAP:
Run 400 meters
Max rep Pull-ups

If you are using a band or doing Jumping the pull ups

are continuous,any pause in movement constitutes the

end of the round. 


Post number of pull-ups completed for

each round to comments.
59362_1493917001718_1647847277_1240140_2198916_n.jpg
Learning the Front Squat.. Teaching them early
before they develop bad habits and poor flexibility
.... CFA Kids Check it out, there is not better fitness
program for kids!
By crossfit on September 6, 2010 8:53 PM | 3 Comments

06 September 2010

Happy 2 year Anniversary CFA
"A" WOD
"Musashi"
5 rounds for time of:
10 Snatches 95/65 lbs
15 Box Jumps 24"/20"
The snatch is received in the bottom of an overhead
squat.  If you cannot perform this movement safely
perform a Power snatch, then a overhead squat for
each repetition

"B" WOD (Warrior WOD)
800 m Run
30 Box Jumps
15 Push Press 75/55#
30 Sit-ups
15 Push Press
30 Back Ext
400 m Run
Post time to comments
20758_1271004349041_1647847277_706915_6368806_n.jpg
Remember we open @ 0900 Monday
Happy Labor Day everyone!
By crossfit on September 5, 2010 7:35 PM | 10 Comments

05 September 2010

TEAM WOD
"Wheelbarrows and Stretchers"
It's possible you may get a great
Workout just from watching this
one (laughing)..but I am trying to
keep it as fun as possible since
it's a rest day.
41038_1488354542660_1647847277_1225054_1263055_n.jpg
Ninja Test will start promptly @ 1500
We will move everyone through the
test as quickly as possible but be
prepared to be a CFA for a while...
Good Luck to all of you!!

LABOR DAY (Monday) We will Open @
0900 and close 2000 The only class
effect by this change will be the 0630.
Remember all the classes will be following
the 45 minute format so be prepared to
do a cool down once you have completed
the WOD.  Also the last class begins @ 1900
and runs to 1945... make sure you are one
time... there will be no more alibis!
By crossfit on September 4, 2010 7:45 PM | 2 Comments

4 September 2010

Row 250m
21/15/9 reps of
Thruster (M:115#/W:85#)
Kettlebell swing (M:54#/W:35#)
Row 250m
Post time to comments
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Post WOD fun!!!!

First WOD will be @ 1400 tomorrow

BootCamp Orientation tomorrow @ 1100

New Schedule and programming Starts Monday,
Please see the Schedule Page.  We are shifting
to 45 Minutes for class times so we can do some
post WOD stretching and Mobility work. Both
beginners and Intermediate will WOD @ the same
time, just with different programming.  Again the
Beginners WOD's will be broad and inclusive fitness
designed to prepare you for the Ninja test.

There will still be a TEAM WOD Sunday if you are game
.... it will be fun based since it's a rest day but you will
still get a workout! 


By crossfit on September 3, 2010 7:08 PM | 6 Comments

03 September 2010

Shoulder Press
As many reps as possible @ 1/2 body weight
 5 sets of 5 repetitions @ 70% of your 1 Rep Max
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More Team WOD fun!!!

cali1.png
Cali before.....
cali2.png
Cali 10 Weeks later!
By crossfit on September 2, 2010 6:42 PM | 4 Comments

02 September 2010

Michael
3 rounds for time
Run 800 Meters
50 Back Extensions
50 Sit Ups

Post time to comments
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Sunday's Team WOD .. Good Times!!!

More lean up challenge results!
jimmy before.png
jimmyafter.png

By crossfit on September 1, 2010 5:55 PM | 9 Comments
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