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.

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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