FREE Saturday Workout

Saturday 0800 Trent Gym

Bring a towel!

CrazyHusband

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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

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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?"

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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...

We are Moving!!!!

CrazyWife and I are currently en route to Korea (PCS) and we are eager to set up shop when we get to Yongson, Korea with all of our gear.

Stay tuned for updates on when and where we will start meeting next year...

We will be on ground on 13 JAN 09 and will start working out at Collier Field House at 1000hrs Saturday, 17 January 2009.

C.H.

CrossFitting across America (Part 2)

A quick update on the whereabouts of CrazyWife CrossFit. We couldn't take any more driving after driving through the blizzard to Albuquerque and getting iced out of an early-morning workout and then hitting even more snow in Flagstaff the very next day. We missed out on another early morning workout there since their first workout doesn't start til 0900. How great would that be? Not going to work until 9? I think I like that rule very much. Now, if I could just retrain my body to sleep in til 8, I'd be golden. Can't stop getting up at 0500 now, even with a week of leave under my belt. I suppose my crappy holiday dieting has something to do with my messed up sleep cycles...
Never fear though, we are finally in Boise after a 12 hour marathon drive to Salt Lake City and a little 5 hour finisher yesterday. I'm happy to say it's not as cold as I thought it would be but I'm not running around in shorts anytime soon. I did finally get a great workout in at CrossFit Asylum right down the street in Boise (Garden City really but who's counting?).
We are looking forward to some relaxation (good luck with an antsy two-year old running around), some workouts (not too many though, they really hurt after a few weeks off), and eating (a little bit) better. Now if I could just get my family to buy into a more Paleo existence. Good luck not getting some potatoes in a meal in Idaho. (And why is a breakfast not complete without your choice of hashbrowns, home fries, grits, toast, or sugar???)
I hope our workout gear is okay on it's long journey to Korea. I can't wait to unwrap it all, it will be just like Christmas all over again...

Happy Holidays Crazies...!!!

Is ESPN CrossFit?

When will we see the CrossFit Games on ESPN2?

When will we see an affiliate in Bristol?

For any ESPN fans out there, I threw this post up in the hopes that I would get a bite off of a text message I sent to ESPN. They started accepting text messages on top of the thousands of emails they get at "Mike & Mike in the Morning" and they got like 11,000 texts in the first five minutes.

Crazy huh? I was imagining how CrossFit would take off if it started to get some air time on ESPN? What if the announcers there started to workout with CrossFit and then started to brag about all of their results? At least we will see the CrossFit Games on ESPN 2 or ESPN Deportes in the next year or two. That will be very, very cool.

I still think my dream job would be kicking some butt with a CF Affiliate at ESPN Headquarters...hmmmm...

CrazyHusband

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CrossFitting across America

We have left San Antonio (for good) and we are driving to Boise, Idaho
for Christmas ala the Beverly Hill Billies and our car crammed full of
luggage.

We spent the past weekend in Wichita Falls, Texas learning how to lift
heavy stuff off the ground from Coach Mark Rippetoe.

Monday we stopped in Amarillo for a free 72oz steak (if you can finish
it in an hour) and then finished with a drive through a late afternoon
snow storm to slide into Albuquerque. Unfortunately, the Tuesday
school closures include a CrossFit closure...

:-(

Oh well, I guess we can push on to Flagstaff for a mile high workout
tonight (fingers crossed).

C.H.

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Finding your kryptonite

Holidays are here and we are stressing big time.

The Army has found it in their infinite wisdom to move us to Korea for
a few years. Pile on selling one of our vehicles, selling our house
(in December), six days of movers packing out all of our worldly
possessions, managing a rambunxious two year old, under packing our
over-packed luggage for a 30-day vacation and then a 15 hour flight,
living in a hotel room, eating out for breakfast, lunch and dinner,
and oh by the way did I mention that we are pregnant...???

I say all this not looking for sympathy but to say that I'm painfully
aware of how hard it is to eat right. Everywhere you go it's all
bread and pasta and "what would you like to drink with that?" Soda,
super sugary lemonade, sweet tea, you name it and it will quickly put
you into a blissful food coma. And when you are stressing, you go
back to that trough early and often. Then you feel like crap so you
are more apt to do it all over again to try to recapture some of those
blissful feelings and pretty soon you find yourself in an endless loop
of shittiness.

It took me a week of swirling in that self-inflicted cesspool to
figure out that I use (fountain) Pepsi to self-medicate. LOTS of soda
if I can help it. I figure I've been averaging 100+ ounces a day for
the last few days.

That's easily 1,250 extra calories every day without counting all the
bread and pizza and ice cream I will pile on top of that. No amount
of CrossFitting will keep all that from turning someone into a fat ass
pronto.

Therefore...

Pepsi is my kryptonite...

So...

Until we are finally settled into our new pad in Korea with our own
groceries and kitchen, I am going monitor my level of Pepsi
consumption so I can stay within spitting distance of my girlish figure.

Today:
44 ounces

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Out with a bang

"Crazy" Leah brought three of her PA school girlfriends to the final CrazyWife CrossFit workout at Jimmy Brought and CrazyWife took one look at them and decided to put them through "Fran". For the three of them it was their first ever exposure to CrossFitting so we warmed up with some squat form work, and played with ring push ups, pull ups & handstand push ups with IronWoody bands and some Kettlebell swings. Keith joined in the fun and all five were giving all they had amidst the Saturday morning bicep curl gym crew.

"FRAN"

21-15-9 reps of:

Thrusters (95#/65#)

Pull ups

Emily - 5:07 (2x20# dumbbells/large band)

Lydia - 6:05 (2x15# dumbbells/large band)

Laurie - 6:45 (2x20# dumbbells/large band)

Keith - 7:50 (rxd)

Leah - 8:45 (45# barbell/large band)

Great job everyone!!! Good luck with your CrossFitting!!!

Tuesday crew tackles "Jackie"

Our last weeknight workout before the packers come in and take the little garage-gym that could and put it in a box bound for Korea.  "Crazy" Shannon, Sam and Emily showed up to tackle the final WOD which was fitting as Jackie was the very first WOD CrazyWife and I did in the garage with Matt and Kearson (sp?) way back in the central Texas summer heat.

"Jackie"
Row 500 meters
50 Thrusters
30 Pull ups

Emily (7:58)  15-lb bar, large band pull ups
Shannon (8:53)  25-lb bar, jumping pull ups
Sam (9:43)  45-lb bar, large band/jumping

Good job guys!!!  Good luck with your CrossFitting!!!

P.S. - the final Saturday workout will be at Jimmy Brought at 0830 and we will find some mischief to get into...(wink)

Running and Endurance Certification

Don't forget CrazyWife and I are in Plano Texas today for the CrossFit
Running and Endurance Certification.

Wish us luck and we'll see you "Crazies" next Saturday for one last
workout before we head off to the Land of the Morning Calm - Korea...

We will hit two more workouts with Crazy Shannon on Tuesday and
Thursday since she is so drinkin the Kool-aid now.

(Edit: the CrossFit Running and Endurance was another huge success. Every CF cert we have been to has not failed to impress. We learned a ton of information about programming and endurance training as well as how to run with proper technique. CrazyWife had the highest percentage of improvement in running efficiency at 88% more efficient. I was in a close second at 71% improvement. Great job and thanks again BMack and Karl!!!)

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Saturday Crew at Jimmy Brought

Leah shows off her "L sit" during skill work

3, 2, 1...go!!!

Determined deadlifts...

Fast and furious kettlebell swings...

Victory lap with Caged Monkey...

SATURDAY 081122

Slow on the post but I finally got my act together. CrazyWife and I have been busy getting ready to move and sell the house and sell the truck and...

Great day to workout, pretty good weather for November but the ladies were really hoping to workout inside, at least that what it seemed like when I told them they were going to have run outside (a little bit). Smile.

Today's workout:
30 deadlifts
30 Kettlebell swings
Run 400 meters (one time around the gym)
20 deadlifts
20 Kb swings
Run 400m
10 deadlifts
10 Kb swings
Run 400m

Kathleen - 14:52
Leah T - 14:58
Rebecca - 15:45
Anna - 17:13

Times are approximate since I can't find where I wrote them down anywhere but I hope my CrossFit memory is still pretty close. Great work Ladies!!!

We had to reschedule Tuesday's workout with Shannon until next week but we will fit that one in for sure.

CrazyHusband will definitely be working out on Turkey Day so if anyone wants to get in on that anti-stuffing action, email.

CWCF Tuesday Crew tackles Angie

CrazyWife demonstrates the assisted HSPU

Sam with some high quality push ups

Sweet victory!!!

Jason and Crazy Monkey

Crazy Monkey lovin his new bouncer...

TUESDAY 081118

A couple of extra "Crazies" showed up for Shannon's regularly scheduled Tuesday beatings. The three of them got to warm up with some assisted hand stand push ups and some good lookin hand stands against the wall.

Then it was on the tackle "Angie" as a group.

ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

I just picked this one to see their faces when I explained what the workout was going to be. There is something about 100 reps of anything that makes your face crinkle and your jaw drop a little bit. But Shannon, Sam and Emily ganged up on Angie and took her down in no time flat. 17:20 to be exact. Emily was ready for more so we are going to have to make these workouts a little more challenging I guess...

Great job guys!!!

And we'll see Jason next time to give him a little taste of the Kool-Aid!!!

Team workouts in the gym

We had a great group today in the gym at Jimmy Brought. A few first timers joined in on the fun as well.

We warmed up with some squats with the PVC pipe and then went to work.

We formed up into three teams of two and squared off against each other in five different exercise and sprint circuits. One partner would perform the exercise while the second partner did a sprint across the gym to the half court line and back, then the partners would switch and the person who just got done running would perform the exercise while the exerciser got after their own sprint. We performed two circuits at each station and kept track of all the reps. After we had rotated through all five exercises we went through one last time all the way through the five exercises going through one circuit of each one without stopping. It was a smoker and everyone was ready for it to be over. All of that in just under 45 minutes. Not bad. I'm just glad these guys are getting away from wasting their time on the treadmill and elliptical machines... Success.

WallBalls

Frank - 10
Emily - 8
Jen - 8
Sam - 11
Kathleen - 8
Anna - 8

Air Squats

Frank - 10
Emily - 8
Jen - 8
Sam - 10
Kathleen - 10
Anna - 10

Push Ups

Frank - 20
Emily - 14
Jen - 10
Sam - 23
Kathleen - 13
Anna - 10

Box Jumps

Frank - 9
Emily - 6
Jen - 9
Sam - 10
Kathleen - 11
Anna - 10

Ball Slams

Frank - 8
Emily - 8
Jen - 8
Sam - 10
Kathleen - 8
Anna - 8

Great job everyone!!!!

Shannon rows uphill???

TUESDAY 081111

Row 1,000 meters

Shannon - 5:19

Did some extended skill work with "Crazy" Shannon to give her a little taste of the "power" of CrossFit. A little introduction to the Russian Kettlebell and how you can get a great "cardio" workout from just a funny little round piece of steel (with a handle on it?!?!?!?).

Then it was down on the ground for some work with the rings and some ring push ups. You know the ones... where you start to shake, your shoulder, chest, back, glute, thigh and ab muscles start to spasm and you fall flat on your face (all of four inches to the ground) and you learn what a real "ab" workout is. (By the way, CrossFit doesn't "do" abs, it's all about mid line stabilization baby!!!)

Finished with a hard push on the C2 Rower. Wanted to see what kind of effort she would give all out on the rower for 1,000 meters. Now Shannon has been rowing 1,000 meters as part of every warm up but at a leisurely pace, finishing around 5:20-5:30 every time. I wanted to see what she would get going all out. She was killing it for the first two minutes or so, holding down a blistering 2:10 pace when she ran out of gas. After a couple short breaks, and a strong finish, she still managed to finish at 5:19. Looks like we need to do more speed work to get her accustomed to holding a (little bit) faster "aerobic" pace for more than a few minutes. (Glycolytic pathway here we come...)

The 1,000 meter row gave me a very good idea where her fitness level is and what we need to do to get her faster... fast. Crazy Shannon is going to hit some extra-short workouts with more rest in between and we are going to hit them harder than she is used to. Slogging away comfortably on the treadmill or elliptical is a sure way to sabotage your fitness... huh??!?!?!!???

Anyone care to join us? Shannon needs a workout partner so that I'm not focusing on her the entire workout... please give Shannon a break, she will tell you how to workout for FREE...!!!

Health & Fitness Hierarchy

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A Theoretical Hierarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

--courtesy of www.crossfit.com

Please notice that NUTRITION is the base for any fitness program. No matter how hard you workout or how many extra hours a day you workout, if your nutrition sucks, you will never see the gains that you were hoping f0r. Work to get your nutrition right and the rest of it will follow.

Fight Gone Bad at Jimmy Brought

We broke out the rower and the "man box" and some weights for some Fight Gone Bad in the parking lot outside Jimmy Brought gym in some gorgeous Fall weather.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ladies used 10 pound wall ball, 24 inch box jumps and 35 pound barbells. LTC Schiek and CrazyWife used 65 pound barbells.

246-LTC Schiek
201-Rebecca
196-Jen
230-Tyra
184-CrazyWife

Great job everybody!!!