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, February 27, 2013

EASY STRENGTH

WEDNESDAY 130227

2k row
foam roller
rotations

PRESS (95#) 2x5
BATWINGS (30#) 4x:20/:10
DEADLIFT (155#) 2x5
FRONT SQUAT (95#) 2x5
FARMERS CARRY (40#) 4x50m

Posted by CrazyHusband at 15:59 0 comments

MONDAY 130225

2k row
foam roller
rotations
CFWU 1x10

Tabata kb swings
Tabata push ups ring rows
Tabata row (400m)

Posted by CrazyHusband at 15:55 0 comments

TUESDAY 130226

1k row
foam roller

400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run
(12:44)

worked T2B

Posted by CrazyHusband at 15:50 0 comments

2013 NYR UPDATE

TUESDAY 130226

SLEEP 7.5/400.5/2,737
MOBILIZE 1/47/365
ROW 1,000/30,700/365,000
READ 5/52
FLOSS 1/55/365

Posted by CrazyHusband at 15:46 0 comments

2013 NYR UPDATE

MONDAY 130225

SLEEP 7.5/393/2,737
MOBILIZE 1/46/365
ROW 2,000/29,700/365,000
READ 5/52
FLOSS 1/54/365

Posted by CrazyHusband at 15:42 0 comments

TUESDAY 130226

1k row
foam roller

400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run
(12:44)

worked T2B

Posted by CrazyHusband at 15:41 0 comments

Monday, February 25, 2013

2013 NYR UPDATE

SUNDAY 130224

SLEEP 7/385.5/2,737
MOBILIZE 0/45/365
ROW 0/27,700/365,000
READ 5/52
FLOSS 1/53/365

Happy Anniversary!!!

Posted by CrazyHusband at 14:00 0 comments

2013 NYR UPDATE

SATURDAY 130223

SLEEP 7.5/378.5/2,737
MOBILIZE 1/45/365
ROW 0/27,700/365,000
READ 5/52
FLOSS 1/52/365

Posted by CrazyHusband at 13:58 0 comments

5K RUN (barefoot)

SATURDAY 130223

foam roller

5k run (13:01 half way)

Walked with Sione's cold hands...

Posted by CrazyHusband at 13:56 0 comments

Saturday, February 23, 2013

FRIDAY 130222

foam roller
rotations

2k row

rest day...

Posted by CrazyHusband at 14:31 0 comments

2013 NYR UPDATE

FRIDAY 130222

SLEEP 7.5/371/2,737
MOBILIZE 1/44/365
ROW 2,000/27,700/365,000
READ 4/52
FLOSS 1/51/365

Posted by CrazyHusband at 14:30 0 comments

Thursday, February 21, 2013

THURSDAY 130221

foam roller
Dynamic WU

6 RFT:
10 T2B
15 air squats
800m run
(35:56)



Sent from my iPhone

Posted by CrazyHusband at 21:07 0 comments

2013 NYR UPDATE

THURSDAY 130221

SLEEP 7.5/363.5/2,737
MOBILIZE 1/43/365
ROW 0/25,700/365,000
READ 4/52
FLOSS 1/50/365

Posted by CrazyHusband at 21:04 0 comments

CFLA BASELINE (7:57*)

WEDNESDAY 130220

1k row
rotations
foam roller
Core WU 1x5

CFLA Baseline
1k row
40 squats
30 ab mat sit ups
20 push ups
10 pull ups
(7:57) green band

Posted by CrazyHusband at 21:03 0 comments

2013 NYR UPDATE

WEDNESDAY 130220

SLEEP 7.5/356/2,737
MOBILIZE 1/42/365
ROW 2,000/25,700/365,000
READ 4/52
FLOSS 1/49/365

Posted by CrazyHusband at 20:59 0 comments

Tuesday, February 19, 2013

10x300m run (21:29)

TUESDAY 130219

foam roller
Dynamic WU
500m row

10x300m (:30 rest)
21:29

1,500m row

Posted by CrazyHusband at 20:35 0 comments

2013 NYR UPDATE

TUESDAY 130219

SLEEP 7.5/348.5/2,737
MOBILIZE 1/41/365
ROW 2,000/23,700/365,000
READ 4/52
FLOSS 1/48/365

Posted by CrazyHusband at 20:33 0 comments

2013 NYR UPDATE

MONDAY 130218

SLEEP 6.0/341/2,737
MOBILIZE 0/41/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/47/365

Posted by CrazyHusband at 20:30 0 comments

Monday, February 18, 2013

2013 NYR UPDATE

SUNDAY 130217

SLEEP 6.0/335/2,737
MOBILIZE 1/41/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/47/365

Posted by CrazyHusband at 06:04 0 comments

SUNDAY 130217

rotations
foam roller
50 push ups
60 squats

Posted by CrazyHusband at 06:03 0 comments

2013 NYR UPDATE

SATURDAY 130216

SLEEP 9.0/335/2,737
MOBILIZE 1/40/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/46/365

Posted by CrazyHusband at 06:01 0 comments

Saturday, February 16, 2013

SATURDAY 130216

rotations
mobility
foam roller
50 push ups
100 squats

Fairfield Inn
Marion, Illinois

Posted by CrazyHusband at 09:36 0 comments

FRIDAY 130215

FRIDAY 130215

foam roller
rotations
50 push ups
100 squats

THURSDAY 130214

foam roller
rotations
50 push ups
100 squats

TUESDAY 130212

foam roller
rotations
50 push ups
100 squats

Posted by CrazyHusband at 09:33 0 comments

2013 NYR UPDATE

FRIDAY 130215

SLEEP 7.5/326/2,737
MOBILIZE 1/40/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/46/365

Posted by CrazyHusband at 07:46 0 comments

2013 NYR UPDATE

THURSDAY 130214

SLEEP 7.5/324.5.5/2,737
MOBILIZE 1/39/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/45/365

Posted by CrazyHusband at 07:42 0 comments

2013 NYR UPDATE

WEDNESDAY 130213

SLEEP 6.0/317/2,737
MOBILIZE 1/38/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 0/44/365

Posted by CrazyHusband at 07:23 0 comments

2013 NYR UPDATE

TUESDAY 130212

SLEEP 7.5/305/2,737
MOBILIZE 1/37/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/43/365

Posted by CrazyHusband at 07:17 0 comments

2013 NYR UPDATE

MONDAY 130211

SLEEP 7.5/297.5/2,737
MOBILIZE 1/36/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/42/365

Posted by CrazyHusband at 07:15 0 comments

Monday, February 11, 2013

2013 NYR UPDATE

SUNDAY 130210

SLEEP 9.0/290/2,737
MOBILIZE2/102/365
ROW 0/21,700/365,000
READ 4/52
FLOSS 1/41/365

Posted by CrazyHusband at 09:49 0 comments

2013 NYR UPDATE

SATURDAY 130209

SLEEP 7.5/281/2,737
MOBILIZE 4/100/365
ROW 0/21,700/365,000
READ 3/52
FLOSS 1/40/365

Posted by CrazyHusband at 09:48 0 comments

2013 NYR UPDATE

FRIDAY 130208

SLEEP 6.0/273.5/2,737
MOBILIZE 0/96/365
ROW 0/21,700/365,000
READ 2/52
FLOSS 1/39/365

Posted by CrazyHusband at 09:46 0 comments

Friday, February 8, 2013

5x800m (25:44) (:90 rest)

THURSDAY 130207

foam roller
shoulder band work
Row 1,000m
Spider-Man lunges
inchworms

5x800m (:90 rest)
(25:44)

foam roller
down dog

Posted by CrazyHusband at 17:28 0 comments

2013 NYR UPDATE

THURSDAY 130207

SLEEP 7.5/267.5/2,737
MOBILIZE 3/96/365
ROW 1,000/21,700/365,000
READ 2/52
FLOSS 1/38/365

Posted by CrazyHusband at 17:23 0 comments

Wednesday, February 6, 2013

75 kb swings (2:16) 20kg

WEDNESDAY 130206

Row 1,500m
rotations
foam roller
Batwings 25#
Core WU 1x5

Kb swing ladder 5-4-3-2-1 (L/R) 20kg

Kb snatch ladder 4-3-2-1 (L/R) 20kg

75kb swings (2:16) 20kg

Row 1,500m

Posted by CrazyHusband at 20:47 0 comments

2013 NYR UPDATE

WEDNESDAY 130206

SLEEP 7.5/260/2,737
MOBILIZE 2/26/365
ROW 3,000/26,700/365,000
READ 2/52
FLOSS 2/37/365

Posted by CrazyHusband at 20:42 0 comments

1-mile TT (7:06)

TUESDAY 130205

SolaFide CFE

foam roller
dynamic WU
butt kickers
Frankensteins
crawling lunges
inchworms

1-mile TT (7:06)

4x200m (:30)
4x400m (1:00)
(16:33)

kicked my butt all day - smoked

Posted by CrazyHusband at 20:36 0 comments

2013 NYR UPDATE

TUESDAY 130205

SLEEP 7.5/252.5/2,737
MOBILIZE 2/24/365
ROW 0/23,700/365,000
READ 2/52
FLOSS 2/35/365


Sent from my iPhone

Posted by CrazyHusband at 20:28 0 comments

Tuesday, February 5, 2013

Squat 5-5-5 (205#)

MONDAY 120204

Rotations
Row 1,500m (3:49)
15 kb swings
5 goblet squats

Back squat 5-5-5 (205#)
135-185-205

Posted by CrazyHusband at 10:14 0 comments

2013 NYR UPDATE

MONDAY 130204

SLEEP 7.5/245/2,737
MOBILIZE 1/22/365
ROW 1,500/23,700/365,000
READ 2/52
FLOSS 1/33/365

Posted by CrazyHusband at 10:10 0 comments

Monday, February 4, 2013

4x400 (10:31)

SUNDAY 120203

Rotations
Row 100m (18.1) (17.1)

4x400m (10:31)
1:30
1:29
1:28
1:29

Posted by CrazyHusband at 08:58 0 comments

2013 NYR UPDATE

SUNDAY 130203

SLEEP 8.5/237.5/2,737
MOBILIZE 0/21/365
ROW 200/22,200/365,000
READ 2/52
FLOSS 0/32/365

Posted by CrazyHusband at 08:55 0 comments

2013 NYR UPDATE

SATURDAY 130202

SLEEP 7.5/229/2,737
MOBILIZE 0/21/365
ROW 0/22,000/365,000
READ 2/52
FLOSS 0/32/365

Posted by CrazyHusband at 08:54 0 comments

FRIDAY 120201

Rotations
Foam roller
Row 1,500m

Deadlift 5-5-5 (255)

Posted by CrazyHusband at 08:52 0 comments

2013 NYR UPDATE

FRIDAY 130201

SLEEP 7.5/221.5/2,737
MOBILIZE 1/21/365
ROW 1,500/22,000/365,000
READ 2/52
FLOSS 1/32/365

Posted by CrazyHusband at 08:51 0 comments

Friday, February 1, 2013

2013 NYR UPDATE

THURSDAY 130131

SLEEP 7.5/214/2,737
MOBILIZE 0/20/365
ROW 0/20,500/365,000
READ 2/52
FLOSS 1/31/365

Posted by CrazyHusband at 06:11 0 comments

2013 NYR UPDATE

WEDNESDAY 130130

SLEEP 8.5/206.5/2,737
MOBILIZE 1/20/365
ROW 1,500/20,500/365,000
READ 2/52
FLOSS 1/30/365

Posted by CrazyHusband at 06:10 0 comments
Subscribe to: Posts (Atom)
 

cool blogger templates | Make Money Online