How to start barefoot running

http://www.marksdailyapple.com/how-to-prepare-for-barefooting/#axzz1xKnCL6de


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Inside the World of CrossFit

http://greatist.com/fitness/a-look-inside-the-world-of-crossfit/

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Paleo Diet info

http://blog.trainingpeaks.com/posts/2012/2/3/why-and-how-to-go-paleo.html?lastPage=true&postSubmitted=true

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Strong is the new skinny...

Great article on the benefits of weightlifting...

-C.H.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/244/Why_Women_Should_Not_Be_Afraid_of_Gaining_Muscle.aspx

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Got stress...???

Here is a great article about stress, what it does to our bodies and why it is so bad for our goal of fat loss...

http://robbwolf.com/2012/04/09/real-deal-adrenal-fatigue/

-C.H.


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got pull ups...???

Open for business...

SATURDAY 120331

Moving forward...

The Reebok CrossFit Games Open Sectionals are history.  Once again, it is a blast being a part of the greatest fitness revolution in the world.  No other sport allows the fans to compete right alongside the World's best.  You get to be a competitor for five or six weeks and compare yourself to last year, or one of the CrossFit superstars, or even the Masters Women to see where you stack up (I won't lie, those ladies are tough...!!!).

Now we can focus on some fun Saturday workouts and we have a few prospects lined up so we will see what this fine Spring weather brings us.

Maybe a garage full of athletes...

C.H.

CrossFit Games Open WOD 12.5

 SATURDAY 120324

 Workout 12 . 5

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


This week everyone hit the workout at CrossFit SolaFide...

Andy - 65
Mike - 60 (4 more than last year...)
Lilly - 3 (need some chest to bar pull ups next year...)

CrossFit Games Open WOD 12.4

SATURDAY 120317

Reebok CrossFit Games Open WOD 12.4

AMRAP12
150 wall balls (20/14#)
90 double unders
30 muscle ups

Mike - 215
Andy - 190
Lilly - 161

CrossFit Games Open WOD 12.3

CrazyMonkey working on his toes to bars...

SATURDAY 120310

CrossFit Games Open WOD 12.3

 

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

12.2 in the books

SATURDAY 030312

Lots and lots of snatches...!!!

Andy - 60
Lilly - 54
Mike - 30

CrossFit Games WOD 12.1

WOD 12.1

CrossFit Games Open WOD 12.1

CrazyWife CrossFit is starting off with a bang!!! I couldn't have picked a worse workout to get us started.

AMRAP7

Burpees!!!

Saturday, 25 February

8 a.m.

C.H.

CrazyWife CrossFit is back...!!!

Dear CrazyWife fans,

After three exciting years running the first ever CrossFit Affiliate in South Korea, we are headed back to the U.S. ready to fire up the functional fitness engines again.

Coming to a garage gym near you (if you happen to be in Clarksville, Tennessee...).

Stay tuned...

Love,

CrazyHusband

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!!!

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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!!!

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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.