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...!!!

Wednesday, January 30, 2013

2013 NYR UPDATE

TUESDAY 130129

SLEEP 7.5/198/2,737
MOBILIZE 1/19/365
ROW 1,500/19,000/365,000
READ 2/52
FLOSS 1/29/365

Posted by CrazyHusband at 05:54 0 comments

TUESDAY 120129

Rotations
Foam roller
Row 1,500m

Tabata Kb Swings
16kg-24kg-32kg

Posted by CrazyHusband at 05:52 0 comments

MONDAY 120128

Rotations
Foam roller
Row 1,500m

BACK SQUAT 3x3 (205)
CARRIES 3x20m (32/24kg)

Posted by CrazyHusband at 05:51 0 comments

2013 NYR UPDATE

MONDAY 130128

SLEEP 7.5/191.5/2,737
MOBILIZE 1/18/365
ROW 1,500/17,500/365,000
READ 1/52
FLOSS 1/28/365

Posted by CrazyHusband at 05:49 0 comments

2013 NYR UPDATE

2013 NYR UPDATE

SUNDAY 130127

SLEEP 7.5/184/2,737
MOBILIZE 1/17/365
ROW 0/16,000/365,000
READ 1/52
FLOSS 1/27/365

Posted by CrazyHusband at 05:47 0 comments

Saturday, January 26, 2013

2013 NYR UPDATE

SATURDAY 130126

SLEEP 6/176.5/2,737
MOBILIZE 1/16/365
ROW 1,500/16,000/365,000
READ 1/52
FLOSS 1/26/365

Posted by CrazyHusband at 19:05 0 comments

SATURDAY 120126

Rotations
Foam roller
Row 1,500m
Core WU 1x5

AMRAP12
400m run
15 push ups
(4+250m)

Posted by CrazyHusband at 19:04 0 comments

FRIDAY 120125

Rotations
Foam roller
Row 1,500m
Core WU 1x5

DEADLIFT 1x5 (255#)
135x10
185x5
255x5

Posted by CrazyHusband at 19:02 0 comments

2013 NYR UPDATE

FRIDAY 130125

SLEEP 7.5/170.5/2,737
MOBILIZE 1/15/365
ROW 1,500/14,500/365,000
READ 1/52
FLOSS 2/25/365

Posted by CrazyHusband at 18:54 0 comments

Friday, January 25, 2013

THURSDAY 120124

Rotations
Foam roller
Row 6-min (1,340m)
Core WU 1x5
Batwings 3x:20 (20#)

DEADLIFT 1x5 (255#)
135x10
185x5
255x5

Posted by CrazyHusband at 07:46 0 comments

2013 NYR UPDATE

THURSDAY 130124

SLEEP 7.5/163/2,737
MOBILIZE 0/14/365
ROW 0/13,000/365,000
READ 1/52
FLOSS 1/23/365

Posted by CrazyHusband at 07:43 0 comments

WEDNESDAY 120123

Rotations
Foam roller
Row 1,500m
Core WU 1x5

5RFT:
400m run
12 push press (95#)
(14:42)

Posted by CrazyHusband at 07:42 0 comments

2013 NYR UPDATE

WEDNESDAY 130123

SLEEP 8/155.5/2,737
MOBILIZE 1/14/365
ROW 1,500/13,000/365,000
READ 1/52
FLOSS 2/22/365

Posted by CrazyHusband at 07:38 0 comments

Wednesday, January 23, 2013

2013 NYR UPDATE

TUESDAY 130122

SLEEP 7.5/147.5/2,737
MOBILIZE 2/13/365
ROW 1,000/11,500/365,000
READ 1/52
FLOSS 1/20/365

Posted by CrazyHusband at 19:34 0 comments

Tuesday, January 22, 2013

TUESDAY 120122

Rotations
Foam roller
Row 1,000m (3:49)
Foam roller
Core WU 1x5

Front Squat 3-3-3 (166#)

For time:
50 kb swings (20-kg)
40 push ups
30 swings
20 push ups
10 swings
(6:27)

Posted by CrazyHusband at 08:30 0 comments

2013 NYR UPDATE

MONDAY 130121

SLEEP 7.5/140/2,737
MOBILIZE 0/12/365
ROW 0/10,500/365,000
READ 1/52
FLOSS 0/19/365

Posted by CrazyHusband at 08:26 0 comments

SUNDAY 120120

Row 1,500m (1:52)

Rotations
Double unders

60:120s x5

Posted by CrazyHusband at 08:24 0 comments

2013 NYR UPDATE

SUNDAY 130120

SLEEP 7.5/132.5/2,737
MOBILIZE 0/12/365
ROW 1,500/10,500/365,000
READ 1/52
FLOSS 0/19/365

Posted by CrazyHusband at 08:23 0 comments

2013 NYR UPDATE

SATURDAY 130119

SLEEP 6/125/2,737
MOBILIZE 1/12/365
ROW 500/9,000/365,000
READ 1/52
FLOSS 1/19/365

Posted by CrazyHusband at 08:18 0 comments

2013 NYR UPDATE

FRIDAY 130118

SLEEP 6/119/2,737
MOBILIZE 1/11/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/18/365

Posted by CrazyHusband at 08:17 0 comments

FRIDAY 120117

10-min kimchi squat

Row 1000m (3:52)

Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)

PUSH 2x5 Press (115#) wu 75
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (225#) wu 135
SQUAT 2x5 Front Squat (155#) wu 95
CARRY 1x40m (20/24-kg)

Posted by CrazyHusband at 06:05 0 comments

Friday, January 18, 2013

2013 NYR UPDATE

THURSDAY 130117

SLEEP 7.5/113/2,737
MOBILIZE 1/10/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/17/365

Posted by CrazyHusband at 05:42 0 comments

2013 NYR UPDATE

WEDNESDAY 130116

SLEEP 6/105.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/16/365

ate egg mcmuffin for BREAKFAST. shitty day...

Posted by CrazyHusband at 05:41 0 comments

Wednesday, January 16, 2013

2013 NYR UPDATE

TUESDAY 130115

SLEEP 7.5/99.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/15/365

Posted by CrazyHusband at 04:34 0 comments

2013 NYR UPDATE

MONDAY 130114

SLEEP 7.5/92/2,737
MOBILIZE 1/9/365
ROW 1,000/8,500/365,000
READ 1/52
FLOSS 1/14/365

Posted by CrazyHusband at 04:33 0 comments

Monday, January 14, 2013

2013 NYR UPDATE

SUNDAY 130113

SLEEP 6/84.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/13/365

Posted by CrazyHusband at 10:40 0 comments

Sunday, January 13, 2013

2013 NYR UPDATE

SATURDAY 130112

SLEEP 6+1.5/78.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/12/365

Posted by CrazyHusband at 17:33 0 comments

Saturday, January 12, 2013

2013 NYR UPDATE

FRIDAY 130111

SLEEP 7.5/71/2,737
MOBILIZE 1/8/365
ROW 1,500/7,500/365,000
READ 1/52
FLOSS 1/11/365

Posted by CrazyHusband at 05:05 0 comments

2013 NYR UPDATE

THURSDAY 130110

SLEEP 7.5/65.5/2,737
MOBILIZE 1/7/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/10/365

Posted by CrazyHusband at 05:02 0 comments

Thursday, January 10, 2013

THURSDAY 120110

Row 1000m (4:02)

foam roller
Rotations
Goblet squat stretch

500m row
25 push ups
400m row
20 push ups
300m row
15 push ups
200m row
10 push ups
100m row
5 push ups
(9:33)

Posted by CrazyHusband at 21:10 0 comments

2013 NYR UPDATE

WEDNESDAY 130109

SLEEP 6/58/2,737
MOBILIZE 0/6/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/9/365

Posted by CrazyHusband at 20:33 0 comments

Wednesday, January 9, 2013

TUESDAY 120108

Row 1000m (3:52)

Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)

PUSH 2x5 Press (110#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (215#)
SQUAT 2x5 Front Squat (145#)
CARRY none

MWOD #2 couch stretch 4x2-min

Posted by CrazyHusband at 08:05 0 comments

Monday, January 7, 2013

2013 NYR UPDATE

MONDAY 130107

SLEEP 7.5/44.5/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/7/365

Posted by CrazyHusband at 20:22 0 comments

Sunday, January 6, 2013

2013 NYR UPDATE

SUNDAY 130106

SLEEP 6/37/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/6/365

Posted by CrazyHusband at 20:50 0 comments

Saturday, January 5, 2013

2013 NYR UPDATE

SATURDAY 130105

SLEEP 4.5/31/2,737
MOBILIZE 2/5/365
ROW 1,000/5,000/365,000
READ 1/52
FLOSS 1/5/365

Posted by CrazyHusband at 19:48 0 comments

SATURDAY 120105

SATURDAY 120105

Row 1000m (3:51)

Foam roller
Rotations
Core WU 1x5
3x5 goblet squats 1/1.5/2 pood)
3x15 kb swings (1/1.5/2 pood)

PUSH 2x5 Press (105#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (205#)
SQUAT 2x5 Front Squat (135#)
CARRY 3x20m Farmers carry (x2)
(24kg/32kg)

WOD #1 10-min bottom squat


Sent from my iPhone

Posted by CrazyHusband at 19:47 0 comments

2013 NYR UPDATE

FRIDAY 130104

SLEEP 6/26.5/2,737
MOBILIZE 1/3/365
ROW 1,000/4,000/365,000
READ 1/52
FLOSS 1/4/365

Posted by CrazyHusband at 09:52 0 comments

Friday, January 4, 2013

HELEN

FRIDAY 130104

No warm up...

'Helen'
3 RFT:
400m run
21 kb swings (1-pood)
12 pull ups

(12:33)

1000m Row (3:50) (3)

foam roller

Posted by CrazyHusband at 13:21 0 comments

Thursday, January 3, 2013

2013 NYR UPDATE

THURSDAY 130103

SLEEP 7.5/20.5/2,737
MOBILIZE 0/2/365
ROW 1,000/3,000/365,000
READ 1/52
FLOSS 1/3/365

Posted by CrazyHusband at 18:36 0 comments

Easy Strength Day Eight

THURSDAY 130103

1000m row (3:40)

1x10 (40%)

Press
85
Batwings (hold :50)
25
Deadlift
135
Front squat
75
Farmers Carry
2x50m (24kg/32kg)

Back 'o.k.' need to roll out...
killer headache!!!

Posted by CrazyHusband at 18:33 0 comments

Wednesday, January 2, 2013

Easy Strength Day Seven

WEDNESDAY 130102

1000m row (3:48)
Rotations
Core Warm up 5-4-3-2-1

1-1-1-1-1-1

Press
115-120-125-130-135-140
Batwings (hold :10)
25-25-30-30-35-35
Deadlift
205-215-225-235-245-255
Front squat
135-145-155-165-175-185
Farmers Carry
2x20m 2x45m (90#/32kg)

Significant low back 'soreness'(?)
Looking fwd to easy day tomorrow
Two-handed farmers carries easier...

Posted by CrazyHusband at 19:24 0 comments

2013 NYR UPDATE

2013 NYR UPDATE

WEDNESDAY 130102

SLEEP 7/13/2,737
MOBILIZE 1/2/365
ROW 1,000/2,000/365,000
READ 1/52
FLOSS 1/2/365


Sent from my iPhone

Posted by CrazyHusband at 19:18 0 comments

Tuesday, January 1, 2013

2013 NYR UPDATE

TUESDAY 130101

SLEEP 6/2,737
MOBILIZE 1/365
ROW 1,000/365,000 meters
FLOSS 1/365

Posted by CrazyHusband at 17:55 0 comments

Easy Strength Day Six

TUESDAY 120101

Rotations
Row 1000m (3:49)
Core WU 1x5

PUSH 2x5 Press (100#)
PULL 3x:20 Batwings (20#)
HINGE 2x5 Deadlift (195#)
SQUAT 2x5 Front Squat (125#)
CARRY 3x20m Farmers carry (90#)

Posted by CrazyHusband at 17:43 0 comments
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