100 m run/50 push ups/100 m/50 sit ups/100 m/50 squats/100 m run

For time

100 m run

50 push ups

100 m run

50 sit ups

100 m run

50 squats

100 m run

Joe being pursued by a tuk tuk!

 Joe and Nicola racing the 100 m sprint (Caryl is not racing anyone... :-)

And hitting the deadlift for some strength work!

Games WOD: Thrusters/Chest to Bar

CrossFit Open Games workout

3-6-9-12-15 (etc.) in 7 minutes of
100 lb thruster for men/65 lb for women
Chest to bar pullups (hit below collar bone)

Grace - 30 C&J for time

Grace

30 Clean and Jerks for time
Men @ 95 lbs, women at 65 lbs

Deadlift 3-3-3-3-3

Deadlifts

3 x 5

Work up to close to (or at!) your 1 Rep max.  Go heavy!

1,000 m row/50 kb/50 pu

For time:

1,000 m row
50 kettlebell swings
50 pushups

Sledge/Box/Sprint

AMRAP in 10 minutes

20 slams with the sledgehammer on the tires
20 Box jumps up to the tires
Sprint to the other tire (about 50 meters)

Don't drop the hammer!  Hold it during the jumps and carry it for the sprint!

Hit it hard! Monica, Rafael (from CrossFit Vida), Joe and Don!

Elise having too much fun...

Elise, Caryl, and Bonnie and Katherine from CrossFit Vida.

Great working out this week with Mike and Lilly of CrossFit Yongsan.  We've also got Joe from Sydney here for a couple of weeks! (From L to R: Joe, Charles, Mike, Lilly, Monica).

CrossFit Games Open #5: 20 min AMRAP, powerclean/toes to bar/wall ball

20 minutes AMRAP

5 Power cleans (145/100)
10 toes to bar
15 wall balls (20/14)

Lydia joined the afternoon crew!

Here's Joe (visiting from Australia) and Don going at it!

Tabatas: pushups, wall balls, situps, kettlebells

Everyone's favorite!

Tabatas (8 rounds of 20 seconds work with 10 seconds or rest, 1 minute rest between rounds)

Pushups
Wallballs
Situps (with abmat)
Kettlebell swings

Your score is the lowest number of reps in a round for each activity.

This was our last workout with Cheryl and Craig visiting from Australia! Good having you in the gym!

1000 m row, 21-15-9 FS/Back extensions

For time

1000 m row

followed by

12-15-9

Front squat

Back Extensions

10-20-30 slam/lunge/OHS

10-20-30 reps for time

Slam ball
Walking lunge steps
Overhead squat (95#)

Sugar article in the NYT

Great article by Gary Taubes on sugar: Is Sugar Toxic?

This should be read by everyone interested in their health, and has implications for weight loss, cancer, and many of the chronic diseases we associate with "normal" aging.

The history of the debate over the health effects of sugar has gone on far longer than you might imagine. It is littered with erroneous statements and conclusions because even the supposed authorities had no true understanding of what they were talking about. They didn’t know, quite literally, what they meant by the word “sugar” and therefore what the implications were.

Also read the online Questions & Answers where he responds to reader questions.  Lots of good information in there too.

CrossFit Games Open #4: AMRAP 10 min, 60 barbell burpees/30 120# OHS/10 MU

CrossFit Games Open WOD #4:

AMRAP 10 minutes:

60 barbell burpees (jumping over the barbell each rep)

30 120lb overhead squats

10 muscle ups.

Annie (50-40-30-20-10 DU/SU)

Annie

For time

50-40-30-20-10
Double Unders
Sit-Ups

CrossFit Games Open #3: AMRAP 5 min, squat clean, jerk @ 165/110

Complete as many rounds and reps as possible in 5 minutes of:

165/110 pound Squat clean
165/110 pound Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Michael 3 rounds for time: 800 m run/50 back extensions/50 sit ups

Michael

3 Rounds for Time

800 m run
50 back extensions
50 sit-ups

Isabelle 30 reps, 135 # snatch

Isabelle

30 reps for time
135# snatch

Tabata Something Else (pull up/push up/sit up/squats)

Tabata Something Else

Pull-ups
Push-ups
Sit-ups
Squats

4 rounds, 25 burpees, 25m prowler push

For time

25 burpees
25 m prowler push

Charles writing down his CrossFit Games Open score.

Nicola pushing "the bloody plunger" whatever that means...