Motivation

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 are in Clarksville, Tennessee...).

Stay tuned...

Love,

CrazyHusband

SATURDAY 120114

SLEEP (hrs): 9.0+ (Ambien)
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2 (good start)
MWOD: foam roller
WU: nada
WOD: 5 rounds*
3 pull ups (blue)
6 push ups
9 double unders
*WTF, is Vegas at elevation...???

SATURDAY 120107

SLEEP (hrs): 6.0
WATER (6x16oz): 6/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 3
MWOD: foam roller
WU: DWU
WOD: Annie (10:03)

FRIDAY 120106

SLEEP (hrs): 1.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 4
MWOD: nada
WU: nada
WOD: nada

THURSDAY 120105

Sleep: 4.5 hrs
Cheats: 5

WEDNESDAY 120104

SLEEP (hrs): 6.0
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller-
WU: DWU
WOD: 3x5
FS (115)
PC (95)
SP (75)

MONDAY 120102

SLEEP (hrs): 7.5
WATER (6x16oz): 4/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller-
WU: Cindy(1rd)
WOD: 3x5
FS (135)
PC (125)
SP (95)

SUNDAY 120101

SLEEP (hrs): 4.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 0
MWOD: nada
WU: nada
WOD: Rest Day

FRIDAY 111230

SLEEP (hrs): 7.5
WATER (7x16oz): 1/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: grok hang 2x:30
WOD: 3x5
FS 115-115-115
PC 85-85-85
SP 75-75-75

DU: 31

500m row /1:00 rest
140.3 damper8

THURSDAY 111229

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: nada
WOD: Rest Day

WEDNESDAY 111228

SLEEP (hrs): 9.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller
WU: rotations
WOD: 3x5
FS 95-95-95
PC 95-95-95
SP 75-75-75

TUESDAY 111227

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 6
Multivitamin: 2
Cheats: 4
MWOD: nada
WU: rotations
WOD: 20-min LSD

MONDAY 111226

SLEEP (hrs): 9.0+
WATER (7x16oz): 3/7
Fish Oil (Tbs): 2
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: miniWU
WOD: 3x5
Front Squat 95-105-115
Power Clean 95-95-115
Shoulder Press 75-75-85

THURSDAY 111215

SLEEP (hrs): 6.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: nada
WU: nada
WOD: 3-mi run (10:00 pace)

WEDNESDAY 111214

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: 2 x 10 Kb row / front squat (16kg)

TUESDAY 111213

SLEEP (hrs): 6.0
WATER (7x16oz): 2/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: :20/:40 x 8 rounds
2-hand Kb swings (16kg)

Sent from my iPhone

MONDAY 111212

SLEEP (hrs): 6.0 (NFL)
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 3
MWOD: Mag5
WU: 2 x 5 Kb swings press row squat
WOD: 4 x 10 Kb press (16kg)
4 x 10 2-hand Kb swings (16kg)

Sent from my iPhone

WEDNESDAY 111130

SLEEP (hrs): 7.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 4
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: MWOD(-)
Double unders: 22-32-9

Sent from my iPhone

TUESDAY 111129

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: foam roller
WOD: push ups pull ups
2 rds 1-2-3-4-5 (green band)
Double unders: 29
1-mile run TT: 7:43

MONDAY 111128

SLEEP (hrs): 6.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: FS 3x5 (135)
Double unders: 5-22-6
K2E: 8-7-6
20" DB step ups: 5-4-3-2-1 (35lbs)*

Hong Kong Disney

SUNDAY 111113

SLEEP: 9.0
WATER (7x16oz): 3/7
Cheats: OMG

SATURDAY 111112

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

FRIDAY 111111

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

THURSDAY 111110

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: OMG
MWOD: nada
WOD: 30-min barefoot run
Double unders: nada

WEDNESDAY 111109

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

TUESDAY 111108

SLEEP (hrs): 6.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

MONDAY 111107

SLEEP (hrs): 9.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 5
Multivitamin: 4
Cheats: 1
MWOD: foam roller DWU
WOD: DL 5-5-5 (225)

SUNDAY 111106

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: OHS 5-5-5 (115)
15-min TT (1.5 miles)
Double unders: 6-4-4

SATURDAY 111105

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5+
MWOD: nada
WOD: Rest Day

FRIDAY 111104

SLEEP (hrs): 6.0**
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 5
MWOD: foam roller DWU
WOD: Rapid Ascent 125-85-125
Double unders: 50 (1:15)
Pull ups: 10x3*

THURSDAY 111103

SLEEP (hrs): 9.0*
WATER (7x16oz): 4/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: Hill sprints 6x100m (~27.0)

WEDNESDAY 111102

SLEEP (hrs): 7.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: Squat 3x5@135
Press 3x5@95
Double unders: 12-6-4

TUESDAY 111101

SLEEP (hrs): 6.5
WATER (7x16oz): 7/7
Fish Oil (Tbs): 3
Multivitamin: 1
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: 200m run 15 push ups AMRAP10 (5+7 PU)
Pull ups: 7-5-5-5-5*
Double unders: 12-6-10

WED-SAT HALLOWEEN BENDER

WED
Breakfast crack spaghetti Pizza birthday cake

THU
Starbucks Korean buffet Thai food beer

FRI
Starbucks crack spaghetti chicken nuggets ramen soju milkis

SAT
Marriott breakfast coffee sugar Lotte World coffee ice cream ribs CFMargaritas Halloween candy popcorn

TUESDAY 111025

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 1
ZONE: 20-16-27
Cheats: 2
MWOD: rotations
WOD: LSD (20-min)
Row: nada
Water
Athletic greens
Bacon x2
Eggs x4
Heavy cream
Peppers, onions, mushrooms
Coconut oil
Coffee
Heavy cream
Pork skins
Canned salmon
Cabbage
Sesame oil
Sesame seeds
Water
Green tea
Cottage cheese
Strawberries
Blueberries
Almonds
Cinnamon
Green tea
Crack spaghetti
Steak
Green beans
Mashed cauliflower
Butter
Ice cream (-)
Cupcake (-)

MONDAY 111024

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 2
Multivitamin: 1
ZONE: 20-8-22
Cheats: 0
MWOD: rotations
WOD: Hill sprints (2x1:00-2x:30)
PU/SU: 20-20-8-10-10
Row: nada
Water
Water
Green Monster Smoothie (spinach, cucumber, strawberries, apple, banana, avocado, Athletic greens, protein x2)
Green tea
Green tea
Bacon x2
Eggs x6
Cabbage (1/4 head)
Coconut Oil (3 Tbs)
Apple
Pork skins
Cottage cheese
Strawberries
Blueberries
Sliced almonds
Cinnamon
Green tea
Green tea
Steak (4oz)
Green beans
Cauliflower
Butter

SUNDAY 111023

SLEEP (hrs): 6.0
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
DHL omelet
Bacon
Sausage
Triple tall vanilla latte (-)
Cookie (-)
Pork rinds
Taco Hell nachos (-)
Tacos x2 (-)
Pepsi (-)
Coconut water

SATURDAY 111022

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Coconut water
Water
Triple tall vanilla latte (-)
Cookie (-)
Crack spaghetti
Pork skins
Popcorn (-)
Nachos (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Water

FRIDAY 111021

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Bacon x2
Eggs x6
Peppers onions
Water
Quad grande vanilla latte (-)
Cookie (-)
Tootsie pop (-)
Green tea
Green tea
Crown n Pepsi (-12)
Steak
Fries (-)
Korean BBQ
Chips (-)

THURSDAY 111020

SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Brats (x3)
Quad grande vanilla latte (-)
Cookie (-)
Chips n salsa (-)
DHL Fajitas
Water
Crack spaghetti
Crown n Pepsi (32oz)(-6)

WEDNESDAY 111019

SLEEP (hrs): 7.33+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, 1/2 cucumber, 1/2 banana, apple, 1/2 avocado, protein)
Coffee
Heavy whipping cream
Water
Taco Hell #2 (-3)
Quad grande vanilla latte (-)
Peruvian dinner (-)
Banana milk

TUESDAY 111018

SLEEP (hrs): 6.0
WOD: SCS breakfast
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Scrambled eggs
Bacon
Sausage
Water
Triple tall vanilla latte (-)
Tres amigos fajitas
Triple tall vanilla latte (-)
Ribs
Veggies mixed
Ice cream (-)
Toddy (-)

MONDAY 111017

SLEEP (hrs): 7.0
WOD: Deadlift 3x5@205
Dips/Chins: 8-8-8-7-8-6*
DU/HSPU: 2-1-28 (rope)
Row: 1k (3:43.0)
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, cucumber 1/2, avocado 1/2, banana, apple, protein x2)
Coffee w/ heavy cream
Green tea
DHL Pasta bar (-)
Quad grande vanilla latte (-)
Cookie (-)
Pizza (-)
Nestle Toll House ice cream sandwich (-)
Chicken tenders
Ice cream (-)