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...!!!

Thursday, March 28, 2013

CF GAMES OPEN 13.4

THURSDAY 130328

foam roller
Row 2,000m
rotations

7-min AMRAP

3 clean & jerk (135#)
3 toes to bar
6 C&J
6 T2B
9 C&J...

(36 reps)

Posted by CrazyHusband at 21:35 0 comments

2013 NYR UPDATE

THURSDAY 130328

SLEEP 7.5/617.5/2,737
MOBILIZE 1/73/365
ROW 2,000/71,000/365,000
READ 7/52
FLOSS 1/85/365

Posted by CrazyHusband at 21:32 0 comments

2013 NYR UPDATE

WEDNESDAY 130327

SLEEP 8.5/610/2,737
MOBILIZE 1/72/365
ROW 2,000/69,000/365,000
READ 7/52
FLOSS 1/84/365

Posted by CrazyHusband at 21:31 0 comments

Wednesday, March 27, 2013

NASTY GIRLS (14:05*)

WEDNESDAY 130327

Row 2,000m
rotations

Nasty Girls

3RFT
50 squats
7 muscle ups (7/7 PU/dips)
10 HPC (135-lb)

14:05 not Rx'd

foam roller

Posted by CrazyHusband at 11:41 0 comments

SUNDAY 130324

Row 2,000m
rotations
foam roller

Posted by CrazyHusband at 11:38 0 comments

2013 NYR UPDATE

TUESDAY 130326

SLEEP 7.5/601.5/2,737
MOBILIZE 0/70/365
ROW 0/67,000/365,000
READ 7/52
FLOSS 1/83/365

Posted by CrazyHusband at 11:37 0 comments

Tuesday, March 26, 2013

2013 NYR UPDATE

MONDAY 130325

SLEEP 9/594/2,737
MOBILIZE 1/70/365
ROW 2,000/67,000/365,000
READ 7/52
FLOSS 1/82/365

Posted by CrazyHusband at 07:43 0 comments

2013 NYR UPDATE

SUNDAY 130324

SLEEP 7.5/585/2,737
MOBILIZE 1/69/365
ROW 0/65,000/365,000
READ 7/52
FLOSS 1/81/365

Posted by CrazyHusband at 07:42 0 comments

2013 NYR UPDATE

SATURDAY 130323

SLEEP 6/577.5/2,737
MOBILIZE 1/68/365
ROW 2,000/65,000/365,000
READ 7/52
FLOSS 1/80/365

Posted by CrazyHusband at 07:40 0 comments

10-mile run barefoot (94:05)

SATURDAY 130323

Row 2,000m (7:16)
rotations
foam roller

10-mi barefoot run (94:05)
-feet sketchy after mile 7

Posted by CrazyHusband at 07:39 0 comments

2013 NYR UPDATE

FRIDAY 130322

SLEEP 6/571.5/2,737
MOBILIZE 1/67/365
ROW 2,000/63,000/365,000
READ 7/52
FLOSS 1/79/365

Posted by CrazyHusband at 07:36 0 comments

FRIDAY 130322

Row 2,000m
rotations
foam roller

Posted by CrazyHusband at 07:35 0 comments

Friday, March 22, 2013

OPEN WOD 13.3 (190) KAREN (8:49)

THURSDAY 130321

Row 900m
rotations
foam roller

Open WOD 13.3

150 wall balls (8:49)
90 double unders (40)
30 muscle ups

(190)

12.4 - 215

Posted by CrazyHusband at 03:58 0 comments

2013 NYR UPDATE

THURSDAY 130321

SLEEP 8/565.5/2,737
MOBILIZE 1/66/365
ROW 900/61,000/365,000
READ 7/52
FLOSS 1/78/365

Posted by CrazyHusband at 03:54 0 comments

WEDNESDAY 130320

Moral Leadership Training

med ball push ups
rower
50 squats
400m run

2 rounds

Posted by CrazyHusband at 03:52 0 comments

2013 NYR UPDATE

WEDNESDAY 130320

SLEEP 6/557.5/2,737
MOBILIZE 0/65/365
ROW 0/60,100/365,000
READ 7/52
FLOSS 1/77/365

Posted by CrazyHusband at 03:51 0 comments

2013 NYR UPDATE

TUESDAY 130319

SLEEP 7.5/551.5/2,737
MOBILIZE 0/65/365
ROW 0/60,100/365,000
READ 7/52
FLOSS 0/76/365

Posted by CrazyHusband at 03:47 0 comments

Monday, March 18, 2013

2013 NYR UPDATE

MONDAY 130318

SLEEP 7.5/544/2,737
MOBILIZE 1/65/365
ROW 2,000/60,100/365,000
READ 7/52
FLOSS 1/76/365

Posted by CrazyHusband at 07:21 0 comments

MONDAY 130318

2,000m row
rotations
foam roller
CFWU 3x5

SNATCH (8x2) 75#
CLEAN & JERK (8x1) 145#
FRONT SQUAT (5x5) 145# oops
PRESS (5x3) 75#





Sent from my iPhone

Posted by CrazyHusband at 07:19 0 comments

2013 NYR UPDATE

SUNDAY 130317

SLEEP 8/536.5/2,737
MOBILIZE 1/64/365
ROW 4,000/58,100/365,000
READ 7/52
FLOSS 1/75/365


Sent from my iPhone

Posted by CrazyHusband at 06:24 0 comments

Sunday, March 17, 2013

4x500/400 (16:58)

SUNDAY 130317

2,000m row
rotations
foam roller

4RFT
500m row
400m run

(16:58)

Posted by CrazyHusband at 10:44 0 comments

OPEN 13.2

SATURDAY 130316

1,000m row
rotations
foam roller

Open 13.2

AMRAP10
115-lb STOH, 5 reps
115-lb DL, 10 reps
24-in box jumps, 15 reps

178 reps

Posted by CrazyHusband at 10:43 0 comments

2013 NYR UPDATE

SATURDAY 130316

SLEEP 6/528.5/2,737
MOBILIZE 1/63/365
ROW 1,000/54,100/365,000
READ 7/52
FLOSS 1/74/365

Posted by CrazyHusband at 10:39 0 comments

2013 NYR UPDATE

FRIDAY 130315

SLEEP 4.5/522.5/2,737
MOBILIZE 0/62/365
ROW 0/53,100/365,000
READ 7/52
FLOSS 1/73/365

Posted by CrazyHusband at 10:35 0 comments

THURSDAY 130314

foam roller
pose warm up

AMRAP 10
8 handstand shoulder touches
8 burpee bench overs
15 abmat sit ups
200m run

3rds + 100m

1k row

Posted by CrazyHusband at 10:33 0 comments

2013 NYR UPDATE

THURSDAY 130314

SLEEP 7.5/518/2,737
MOBILIZE 1/62/365
ROW 1,000/53,100/365,000
READ 7/52
FLOSS 1/72/365

Posted by CrazyHusband at 10:28 0 comments

Wednesday, March 13, 2013

2013 NYR UPDATE

WEDNESDAY 130313

SLEEP 7.5/510.5/2,737
MOBILIZE 1/61/365
ROW 0/52,100/365,000
READ 7/52
FLOSS 1/71/365

Posted by CrazyHusband at 21:29 0 comments

WEDNESDAY 130313

slept in*

foam roller
push ups

Posted by CrazyHusband at 21:28 0 comments

TUESDAY 130312

TUESDAY 130312

foam roller
POSE drills

AMRAP 15
400m run
20 double unders

5rds + 200m



Sent from my iPhone

Posted by CrazyHusband at 21:27 0 comments

2013 NYR UPDATE

TUESDAY 130312

SLEEP 6.0/503/2,737
MOBILIZE 1/60/365
ROW 0/52,100/365,000
READ 7/52
FLOSS 1/70/365

Posted by CrazyHusband at 21:23 0 comments

Tuesday, March 12, 2013

MONDAY 130311

2k row
rotations
foam roller
CFWU 3x5

SNATCH (8x2) 65#
CLEAN & JERK (8x1) 135#
FRONT SQUAT (5x5) 95#
PRESS (5x3) 65#

Posted by CrazyHusband at 08:35 0 comments

2013 NYR UPDATE

MONDAY 130311

SLEEP 7.5/498/2,737
MOBILIZE 1/59/365
ROW 2,000/52,100/365,000
READ 7/52
FLOSS 1/69/365

Posted by CrazyHusband at 08:34 0 comments

Sunday, March 10, 2013

SUNDAY 130310

2k row
rotations

Posted by CrazyHusband at 21:56 0 comments

2013 NYR UPDATE

SUNDAY 130310

SLEEP 7.5/490.5/2,737
MOBILIZE 1/57/365
ROW 2,000/50,100/365,000
READ 7/52
FLOSS 1/68/365

Posted by CrazyHusband at 21:56 0 comments

2013 NYR UPDATE

SATURDAY 130309

SLEEP 7.5/483/2,737
MOBILIZE 1/56/365
ROW 2,000/48,100/365,000
READ 7/52
FLOSS 1/67/365

Posted by CrazyHusband at 21:55 0 comments

Saturday, March 9, 2013

CF GAMES OPEN 13.1

SATURDAY 130309

2k row
foam roller
rotations

17min AMRAP
40 burpees
30 snatches (75#)
30 burpees
30 snatches (135#)
20 burpees
30 snatches (165#)
10 burpees
XX snatches (210#)

100 reps (8:11 final snatches)

Posted by CrazyHusband at 21:33 0 comments

2013 NYR UPDATE

FRIDAY 130308

SLEEP 7.5/475.5/2,737
MOBILIZE 1/55/365
ROW 2,000/46,100/365,000
READ 7/52
FLOSS 1/66/365


Sent from my iPhone

Posted by CrazyHusband at 21:28 0 comments

FRIDAY 130308

2k row
foam roller
rotations

quarter sick...

Posted by CrazyHusband at 21:27 0 comments

THURSDAY 130307

2k row
foam roller
rotations

half sick...

Posted by CrazyHusband at 21:26 0 comments

2013 NYR UPDATE

THURSDAY 130307

SLEEP 7.5/468/2,737
MOBILIZE 1/54/365
ROW 2,000/44,100/365,000
READ 7/52
FLOSS 1/65/365

Posted by CrazyHusband at 21:25 0 comments

2013 NYR UPDATE

WEDNESDAY 130306

SLEEP 7.5/460.5/2,737
MOBILIZE 0/53/365
ROW 0/42,100/365,000
READ 7/52
FLOSS 1/64/365

Posted by CrazyHusband at 21:24 0 comments

Wednesday, March 6, 2013

2013 NYR UPDATE

WEDNESDAY 130306

SLEEP 7.5/460.5/2,737
MOBILIZE 0/53/365
ROW 0/42,100/365,000
READ 7/52
FLOSS 1/64/365

Posted by CrazyHusband at 21:10 0 comments

WEDNESDAY 130306

sick

rest day

Posted by CrazyHusband at 21:08 0 comments

TUESDAY 130305

2K row
foam roller

sickie

Posted by CrazyHusband at 21:07 0 comments

2013 NYR UPDATE

TUESDAY 130305

SLEEP 7.5/453/2,737
MOBILIZE 1/53/365
ROW 2,000/42,100/365,000
READ 7/52
FLOSS 1/63/365

Posted by CrazyHusband at 21:05 0 comments

EASY STRENGTH

MONDAY 130304

2K row
rotations
foam roller

PRESS (105#)
BATWINGS (30#) 4x:20(:10)
DEADLIFT (205#)
SQUAT (145#)
FARMERS CARRY (24/32-kg) 4x20m

Posted by CrazyHusband at 21:04 0 comments

2013 NYR UPDATE

MONDAY 130304

SLEEP 7.5/445.5/2,737
MOBILIZE 1/52/365
ROW 2,000/40,100/365,000
READ 7/52
FLOSS 1/62/365

Posted by CrazyHusband at 21:03 0 comments

Sunday, March 3, 2013

SUNDAY 130303

2K row
rotations
foam roller

3 rounds
500m row (:90 rest)
5 ring rows
10 push ups
(9:21)

Posted by CrazyHusband at 19:47 0 comments

2013 NYR UPDATE

SUNDAY 130303

SLEEP 7.5/438/2,737
MOBILIZE 1/51/365
ROW 3,500/38,100/365,000
READ 6/52
FLOSS 1/61/365

Posted by CrazyHusband at 19:40 0 comments

2013 NYR UPDATE

SATURDAY 130302

SLEEP 7.5/430.5/2,737
MOBILIZE 0/50/365
ROW 0/34,600/365,000
READ 6/52
FLOSS 1/60/365

Posted by CrazyHusband at 19:36 0 comments

Saturday, March 2, 2013

FRIDAY 130301

1K row
rotations
foam roller

PRESS (100#)
BATWINGS (35#) 4x:15(:15)
DEADLIFT (185#)
SQUAT (135#)

5-5-5-5-5 push ups
5-4-3-2-1 pull ups
5-5-5-5-5 push ups
5-4-3-2-1 ring rows

Posted by CrazyHusband at 06:28 0 comments

2013 NYR UPDATE

FRIDAY 130301

SLEEP 7.5/423/2,737
MOBILIZE 1/50/365
ROW 1,000/34,600/365,000
READ 6/52
FLOSS 1/60/365

Posted by CrazyHusband at 06:16 0 comments

4x1200m Run (:60) 27:21

THURSDAY 130228

1K row
foam roller
Pose drill WU
500m row

4x1200m Run (:60) 27:21

Posted by CrazyHusband at 06:07 0 comments

2013 NYR UPDATE

THURSDAY 130228

SLEEP 6.0/415.5/2,737
MOBILIZE 1/49/365
ROW 1,000/33,100/365,000
READ 6/52
FLOSS 1/57/365

Posted by CrazyHusband at 06:03 0 comments

2013 NYR UPDATE

WEDNESDAY 130227

SLEEP 9.0/409.5/2,737
MOBILIZE 1/48/365
ROW 1,400/32,100/365,000
READ 5/52
FLOSS 1/56/365

Posted by CrazyHusband at 06:02 0 comments
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