CrossFit Yongsan is Official ! ! !

CrazyWife CrossFit has become CrossFit Yongsan for the duration of our stay in Korea. Check out our new website for all the new news on when and where we will workout next...

http://crossfityongsan.blogspot.com

Email us at crossfityongsan@gmail.com with any questions...

The Saturday Crew is already losing weight...

Who says you can't fit all the equipment for Fight Gone Bad into a 1993 Hyundai Sonata!!! Warm up and cool down today was "Load and unload the hooptie full of gear for time!"



Crazy Monkey snapped off a random shot in the gym that reminds us why we are here in Korea in the first place.


Dr. Ro getting after some Sumo Deadlift High Pulls... good job Doc!!!


Dr. Shin working hard on the push presses. "Who says Army docs are lazy?"


Jae counting calories for Seung Hyun on the C2 Rower... what a wonderful piece of "aerobic" equipment. Why anyone would want to waste any more time on an elliptical machine or treadmill is beyond me...


The whole crew tackling FGB with Wall Balls, SDHPs, Box Jumps and Push Presses... I think Jae said this would be easy (until he got done with the first round...)


CrossFit Yongsan is growing by leaps and bounds. Two weeks ago we had one person show up. Last week, one person. This week, SIX and they were talking about bringing more people next week as soon as the workout was over. The lazy CRNA team slept in or we would have had at least two more. Too bad they missed out on bacon and eggs afterwards!!! Sorry Bill and Carlos...

Today's workout:

Fight Gone Bad

Perform 1 minute of the following exercises with a running clock counting totals reps and/or calories. Rotate to the next exercise every minute. After completing all five exercises, rest for one minute and perform two more rounds the same way. It is supposed to replicate the physiological demands of an MMA fight (gone bad) and I think it does a pretty good job. It's a lot of work in just 17 minutes.

Wall Balls
Sumo Deadlift High Pulls
Box Jumps
Push Press
Row

We need to work on getting the scoring and coaching down. Lots of confusion once it kicked off but fun was had by all.

Trent and Lilly did all three rounds.

Mike and Jae were pretty good after two rounds.

Dr. Shin, Dr. Ro and the wives, Cathy, Rosie and Seung Hyun did one or two rounds of 30 second rotations. Everyone did great and I'm sure they'll be back next week as our community grows by leaps and bounds...

Dr. Shin was our one person to show up last week and he is happy because he is already down 2 kilos in one week. Great job doc, keep it up!!!

Stay tuned for updates to any changes to time and place for next Saturday's workout. It it stays warm we will move to Collier Gym and the beautiful astro-turf soccer field across the street...

Fight Gone Bad

FREE CrossFit workout

Trent Gym

USAG Yongsan

Saturday 14 February

8 a.m.

Don't miss out!!!

Sent from my iPhone

Saturday Workout

Dr. Shin tried out his first CrossFit workout and might be hooked.

We warmed up with some mobility drills and skill work.

WORKOUT
Perform 10-9-8-7-6-5-4-3-2-1 reps of each of the following for time:
Kettlebell swings
Slam balls
Wall balls

Dr. Shin (7-6-5-4...)
(8kg/8#/8#)
8:03

CrazyWife (12kg/10#/14#)
9:13

CrazyHusband (16kg/10#/20#)
9:40

Stay tuned for an update on CrossFit Yongsan coming soon!!!

Sent from my iPhone

Saturday Success

Finally got some folks to a CrossFit workout on post at Trent Gym on Yongsan's Main Post.  Matt made his way up from Daegu for the weekend and we hit it as hard as we could despite a brief visit to "Hooker Hill" (to watch the Led Zepplin cover band - easy...), we hit it as hard as we could.

CrazyWife decided we deserved a little Drunken Fran for getting to bed about 5am since the alarm went off just two hours later at 7am (OUCH!!!).

Matt
Devina
CrazyWife
CrazyHusband

Everyone was under 10 minutes with some kind of scaled weight and pull up bands but it wasn't a bad effort for our very first group workout.

Stay tuned for more craziness to come...

C.H.

FREE Saturday Workout

Saturday 0800 Trent Gym

Bring a towel!

CrazyHusband

Sent from my iPhone

Workouts coming soon...!!!

CrazyWife and I are getting settled in to our new quarters in
Blackhawk Village on South Post. We will definitely be ready to start
up the workouts NEXT Saturday, 31 January at Trent Gym. It will be at
8am unless we receive some interest in a different time.
We are excited about all of the emails we've already received from
many of the CrossFitters across the penninsula and we look forward to
working out with all of you future "Crazies".

Mike and Lillian
010-3219-0405

Sent from my iPhone

Change 37

After getting on ground and checking out the place a little bit, CrazyWife and I are going to head to Collier Field House for our workout today at 1000.

If there are any future crazies out there that want to get some today, come join us. We will work out a better schedule as we find fellow CrossFitters.

FREE CrossFit workout
Collier Field House, Yongsan, Korea
1000 hrs

P.S. our gear is here and we will get it next Friday so we can start bring "toys" to the gym starting next weekend, stay tuned...

Crazy Grandma

Crazy Wife took her mother and sister to the local Globo Gym to show them a few ways to get in a quick workout.

Crazy Grandma's priceless quote: "You mean I don't have to spend two hours at da gym?"

Sent from my iPhone

Tracking your Progress

TRAINING: 7
Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
Nutrition (2) one cheat (nachos and fountain pepsi)
Active Recovery (0)
Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland. It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again. It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again). I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale. On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher. On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training. Pretty simple (I hope).

TRAINING score (1-10)
1-3: no training
4-5: active recovery (no workout but beneficial Rest Day)
6-8: easy through medium workout
9-10: sweat angels through OMFG

RECOVERY score (1-10)
Nutrition (0-3)
- basically 3 is perfect day; minus 1 per cheat
Sleep (0-3)
- <4.5 hr = 0
- 4.5-6hr = 1
- 6-7.5hr = 2
- 7.5hr+ = 3
- Sleep Quality Bonus = +/- 1
Active Recovery (0-1)
+1 for extra stretching, yoga, massage, foam roller, etc...
Stress (0-3)
+1 for no relationship stress
+1 for getting some alone time
+1 for doing something fun that day

Okay, here goes. Recovery Tracking Day 1 (again)

TRAINING: 7
Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
Nutrition (2) one cheat (nachos and fountain pepsi)
Active Recovery (0)
Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress. Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse. Just need to keep track of this and make sure Rest Day is all about recovery. I guess my cheat days can't be when I'm not working out. Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)

Crazy Inversion

CrazyHusband volunteers to be one of the first to pull off a one-armed handstand. The CrossFit Gymnastics Cert in Las Vegas has been amazing. Once again, we have been blown away by the in-depth instruction and the ease at which the movements can be broken down and learned as quickly as possible. This will take our "Skills & Drills" training to a whole new level. The Crazies are going to learn things they have done since they were just little kids horsing around on the playground. Way back when all these movements were loads of fun and nothing was impossible because no little voices in our heads told us we couldn't do something.
We will teach you to ignore that little voice in your head and do some amazing things that you never dreamed possible. Going upside down is hard for almost everyone but once you learn that you are indeed strong enough and you learn how to progress safely through the movements, the sky's the limit. In the immortal words of Coach Jeff Tucker from GSX Athletics, and I'm paraphrasing, "find your weaknesses, master them, and make them your BITCH!!!"
Thanks for all the masterful coaching and friendship. I hope we can get you out to Korea one day...