Check out our new gym!!!
Our personal training business is up and running over at
CrossFit Yongsan. Enjoy.
3, 2, 1...GO!!!
Welcome to my fitness conscience...
This is where I go for my personal accountability because if I know if some of you are checking on me, then I'll be MORE MOTIVATED to hit another workout and post my results... REST LATER...!!!
Helen
Run 400 meters
21 Kettlebell swings
12 pull ups
12:36
This one was a little rough. My run has fallen off for sure. Glad I
used the 16kg Kettlebell. Tweaked my damn upper back trying to pull
the bell down rather than be lazy and take a micro-break by letting it
just fall down. You definately have to stay tight.
First round was 3:30. Last two were about 4:30 each.
Will run easier the first round next time and run harder the last two
rounds. Should also handle the 2 pood (24kg) Kettlebell next time.
Just hope my pullups are better by next time...
Sent from my iPhone
OHSquats 1-1-1-1-1
115-125-135 (PR)
Front Squats 3-3-3-3
135-155-185 (PR)
Back Squats 5-5-5
225-245 (PR)
Couldn't get the boys away from the weights today. When you can drop
it safely, you have the confidence to lift more weight.
PRs were flying in left and right...
Sent from my iPhone
12 rounds of:
10 deadlifts (135/95)
8 push ups
6 hang power cleans (135/95)
4 burpees
13:00 for the first 6 rounds. I'll bet I miscounted and only got
11??!?!!? We'll see when David posts the video... ouch...
Sent from my iPhone
The great thing about never having worked a movement, every time you
hit it, it's a PR!
1RM squat clean - 155#
3RM squat clean - 135#
5RM squat clean - 115#
Could have done more but my crappy form got worse fast.
Was just glad to move some weight. What a sweet exercise...!!!
mdp
Sent from my iPhone
SUNDAY 090222
Rest Day
Woke up with upper back pain AGAIN. I guess it's not from too much
judo. Damnit!!! Might have to front squat tomorrow.
SATURDAY 090221
Rest Day
FRIDAY 090220
Rest Day
Sent from my iPhone
THURSDAY 090219
Camp Kim
Tabata Something or Other (OUCH-ish)
35# Kb Swings
8-9-8-8-7-7-7-7
Wall Balls
9-9-9-9-9-9-9-9
OH Squats with PVC
10-13-11-11-11-11-11-12
55# SDHP
7-7-7-7-7-7-7-7
Jumping Dips
20-21-22-23-24-25-26-27
This was a good one. I was worried about all the squatting but it wasn't too bad. Adding push ups and/or pull ups in there somewhere would have been a little brutal. That's my favorite, a "little" brutal...
WEDNESDAY 090218
Rest Day (CP Carroll trip)
TUESDAY 090217
Fran
Outside
40 degrees
No gloves
9:58
Worked up a sweat but it wasn't enough to save my frozen ass hands.
Between the cold ass barbell and pull up bar, fingers felt like
swollen, numb little sausages and couldn't tell if grip was going to
keep me on the pull up bar or not.
Really felt like quitting this one but our newfound CF community got
me through it.
I won't be too proud to workout with gloves on ever again...
Sent from my iPhone
MONDAY 090216
Rest Day. Took the little boy skiing for the first time today. Lots of fun but lots of work bending over and hanging onto him while snow plowing the whole way down the mountain. Cold as hell too. Good day though.
SUNDAY 090215
Rest Day
SATURDAY 090214
FIGHT GONE BAD
Hit some FGB with our newest clients. Big fun but a very challenging way for some newbs to learn to tackle a few semi-complicated moves.
They were chomping at the bit so we only hit two rounds and then let them go. I wasn't complaining. Those two rounds kicked my butt.
I gotta get after it.
Got almost 100 points on the first round, only like 75 rounds the second. Final round would have been ugly. Would like to chase the elusive 300 points on this one day sooner than later.
mdp
Getting back into the swing of things finally. It definitely helps having a set routine and a schedule that becomes easier to stick to as time goes on. Would like to start ramping back up the intensity soon.
FRIDAY 090213
Rest Day
THURSDAY 090212
Rest Day
WEDNESDAY 090211
CFWU 3x10
Half Cindy
Perform as many rounds as possible in 10 minutes of:
5 pull ups (medium band)
10 push ups
15 squats
Pushups were the hardest again. Gonna have to start greasing the groove...
7 rounds in 10 minutes**
TUESDAY 090210
CFWU 3x10
Front Squats
5-5-5-5-5
95-115-135-135-135
MONDAY 090209
Rest Day
10-9-8-7-6-5-4-3-2-1 reps of each of the following:
Kettlebell swings, 16kg
Slam balls, 10#
Wall balls, 20#
9:40
Should be 5 rounds of 20 or 30.
Sent from my iPhone
Tried to hit an easier metcon-y workout to help get back in the swing
of things.
10-9-8-7-6-5-4-3-2-1 reps of each for time:
Squat
Samson stretch
Sit up
Back extension
Push up
Double unders
22:13
This was a good one. Would be interesting with less rest between the
pull ups to double unders and back to squats.
Sent from my iPhone
It's been a long painful lay off but over the holidays when you are bombarded with excuses and you are not on your regular schedule AND you don't have your usual reliable day care, it can be a little difficult to drag your butt to the gym every day for some of your usual pain. Needlesstosay, it's been a while and it's going to stop this week. Back in the saddle. Starting from scratch. Starting over. Restarting. Whatever. Just gonna do it. Wish me luck.
Have had two or three crappy workouts since getting to Korea but that's mostly because it's been weeks since the last good workout and it always hurts more to start over. Going to start hitting it again this week and see what happens. Have a line on a pretty good pull up bar and I'm all set at home for pull ups and dips during all the crappy, homemade AFN (Armed Forces Network propaganda commercials on our version of cable TV) commercials. Should be fun working off all this Turkey Day through Lunar New Year's flab...
C.H.
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