CrossFit Chiang Mai

CrossFit Games Open!

2012-01-29T12:19:00.002+07:00

The Reebok CrossFit GamesOpen Competition registration opens February 1!

CrossFit Chiang Mai will be an official CrossFit 2012 Games Affiliate for Thailand.

We will be hosting the CF Open workouts every Saturday, February 22 to March 25.

There will be one workout per week for 5 weeks, announced the week of the competition (usually on Wednesday). You will get a chance to practice the WOD and then compete on Saturday.Everyone will be able to participate.

We STRONGLY encourage everyone to register online for the Open so that CrossFit Chiang Mai is well represented!

Regionals - Asia Regionals in Seoul, Korea, May 4-6

The top men and women from the Asia region will be invited to the Asia Regionals. Asia is a small region (but growing), and while competition is going to be strong, we’ve got a shot at getting someone to regionals! Especially for the women!If you make the Asia Regionals, CrossFit Chiang Mai will help send you to Korea!

CrossFit Games Worlds - July 15, 2012

The CF Games Worlds are in California. Only the top 1-3 men and women in the Asia Region will advance to the Worlds.There will also be a team competition. Details coming on that!

Right now the CF Games site is in beta, but you can still sign up.

Go to here to register.

CrossFitting Teen...

2012-01-28T21:19:00.001+07:00

Okay CrossFit Teen Class. Check this out:

Inspiration

2012-01-28T19:15:00.001+07:00

Great video of Icelandic Annie, winner of the 2011 CrossFit Games.

Lateral Box Jumps and Wall Balls

2012-01-28T06:29:00.000+07:00

21-15-9
Lateral box jumps (20/16)
Wall Balls (20/14)

500m Sprints

2012-01-27T06:25:00.000+07:00

Strength:

Max rep strict pull chin ups X 3

WOD:

Max effort 500m sprint x 4

Post fastest and slowest time to whiteboard.

Deadlifts and Hand Release Push Ups

2012-01-26T06:21:00.000+07:00

Strength:

*Front Squat 3x5 (add 2.5/5lbs total)

WOD:

Every minute on the minute for 8 min
*3 deadlift 185/135
*5 HRPU

Partner WOD

2012-01-25T06:45:00.000+07:00

Partner WOD

2RFT

*400m Farmers Walk (AHAP)
*5 Burpees every time the weight touches the ground

3 minute rest

Finisher

*Tabata KB swings (24/16)

Post time to board and total KB swings

The Chief

2012-01-24T07:00:00.000+07:00

"The Chief"

Max rounds in 3 minutes of:

*Power cleans, 3 reps (115/65)
*6 Push-ups
*9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds to whiteboard.

CrossFit Chiang Mai students and teens...

2012-01-23T12:05:00.002+07:00

Here are a few photos from our latest workouts with our American students on study abroad with ISDSI doing a team run and then row, as well as a couple of photos of the teens class doing their team workout of thrusters and rowing!

Awesome work all!

ISDSI STUDENT WORKOUT

TEEN CLASS WORKOUT

No 7 AM class this week!

2012-01-22T20:05:00.002+07:00

Sleep in late. No 7 AM class this week.

Video interview with Robb Wolf

2012-01-22T18:21:00.002+07:00

Following up on the interview I posted today, here is a video where Robb Wolf talks about the paleo nutrition approach. It is about an hour long, is well worth listening to/watching, especially the first 20 minutes.

Most all of the questions folks have had about paleo/primal he answers here, and in a very engaging well thought out way. Listen to the whole thing -- well worth it.

A must read interview with Robb Wolf about paleo nutrition

2012-01-22T10:01:00.001+07:00

Great interview by The RxReview with Robb Wolf, the author of The Paleo Solution book.

Robb is a very good writer, and has a gift for taking complex science and making it understandable for the lay person. This is part one of a two part interview, and if you are doing primal/paleo it is well work reading -- he answers a lot of common questions as well as references several studies on the efficacy of the primal/paleo approach to nutrition.

Jump over to read it here: RxReview Robb Wolf Interview. Here's a short excerpt:

Stefan Lindeberg did a great study with type 2 diabetic heart patients. One group was put on a Paleo diet and the other group was put on a Mediterranean diet. The Mediterranean diet being low-fat proteins, low-fat dairy, grains, legumes and that sort of thing. Then a Paleo diet was lean meats, fruits, vegetables, nuts, seeds and no grains, no legumes and no dairy.

Now both of them are type two diabetic heart patients and the limitation is that the participants were counselled on how to eat this way and were then provided with food logs. But you don’t know exactly what they ate.

But the Paleo diet group after 8 weeks were no longer type 2 diabetic. They lost enormous amounts of weight, their blood lipids improved shockingly. The Mediterranean diet group had a barely statistical significant improvement in oral glucose tolerance. They didn’t really lose much weight and there really wasn’t much change between beginning and end point with them.

10 x 25m Prowler Push

2012-01-20T07:00:00.000+07:00

Strength

Power Clean

WOD

10 x 25 meter Prowler Push 90/50

What is CrossFit?

2012-01-19T08:27:00.001+07:00

Team Row

2012-01-19T07:00:00.000+07:00

Strength

Front Squat

WOD

In teams of 3 row 3000 meters. Each team member sprints 150 meters and then the next team member takes over. Continue rotating until you've completed 3000 meters.

Student workout!

2012-01-18T21:53:00.003+07:00

A new group of ISDSI students have arrived for the semester -- and are well into their second week of CrossFit. They do CrossFit twice a week, which is great for conditioning, having fun, and getting used to being active in a new climate and new environment.

This week we introduced them to tabata intervals -- 8 rounds of 20 seconds of work, 10 seconds of rest. Short and intense.

And what better than wall balls for tabatas!

Push Press, SDHP, Sit-ups

2012-01-18T07:00:00.000+07:00

For time:

21-18-15-12-9-6-3

Push Press 75/45
SDHP 75/45

then

100 abmat sit-ups for time

post the time for each

How's it going primal people?

2012-01-17T19:40:00.002+07:00

How is it going? A lot of folks are more than a week into the 21 day primal blueprint. We're already hearing good stories of how people are feeling, changes people are noticing, and more! Well done!

Here is a GREAT resource for people to check out -- lots of links and information: Primal Blueprint 101.

Burpee Box Jumps

2012-01-17T14:12:00.001+07:00

Strength: Deadlift

WOD:

15 minutes of

*6 burpee box jumps every minute on the minute

Squats, Push ups, Pull ups, Static plank

2012-01-16T08:16:00.000+07:00

Strength: Front Squat

WOD

5 RFT
*20 squats
*15 pushups
*10 pull ups
*1 min static plank hold

Teens lifting

2012-01-14T17:00:00.000+07:00

Today in the Teens class (girls only!) we got out the barbells and started lifting.

We have got some STRONG women! Way to go girls!

3 rounds: 20 Box/20 Wall ball/20 Kettlebell swings

2012-01-14T14:00:00.000+07:00

Not for time -- work on perfecting your technique and getting it right EVERY time.

As you fatigue, good technique gets MORE important, not LESS!

3 rounds

20 Box jumps
20 Wall balls
20 Kettlebell swings

5 RFT. 5 thrusters 95/65, 10 lateral barbell burpees

2012-01-13T14:30:00.000+07:00

A modified CrossFit Games workout:

5 rounds for time:

5 Thrusters 95/65
10 Lateral barbell burpees -- jump over the barbell each time sideways (laterally) and then do a burpee parallel to the barbell.

Cindy - 5 pull ups, 10 push ups, 15 air squats

2012-01-12T18:00:00.000+07:00

Cindy - 5 pull ups, 10 push ups, 15 air squats

Then in the afternoon, a workout with the ISDSI students -- box jumps, wall balls and burpees!

Watch out!

2012-01-11T17:30:00.000+07:00

There is a new force to be reckoned with in the gym...

We've started our teen girls class -- Wednesday at 4 PM and Saturdays at 10 AM.

Rolling out after the intro workout!

Hero WOD: DT

2012-01-11T14:00:00.000+07:00

Hero WOD: "DT"

5 Rounds for Time

12 deadlifts
9 hang power cleans
6 push jerks

155 for men / 105 for women

New Baseline: 200 m run/15 - 12 - 9 squats/push ups/sit ups/200 m run

2012-01-10T17:00:00.000+07:00

For time:

200 m run
15-12-9 reps of squats, push ups and sit ups
200 m run

Foundations!

2012-01-10T11:00:00.000+07:00

Our first Foundations class met on Tuesday and had a great turn out.

The goal of this class is to get people up to speed on what CrossFit is all about, and teach them the basic movements, techniques and approach to do well in a CrossFit workout.

We've designed our Foundations class to be 2 days a week for 4 weeks -- long enough to practice the essentials, and to get you started on your way to CrossFitting.

This Foundations class is meeting Tuesday and Thursday mornings at 9 AM. Let us know if you are interested in a class!

10 min AMRAP: 20 SU/10 KB/5 Burpees

2012-01-09T09:00:00.000+07:00

10 min AMRAP (As many rounds as possible)

20 sit ups
10 kettlebell swings 20/16
5 burpees

Getting Primal...

2012-01-07T08:00:00.000+07:00

Here are some resources as we start our 21 day Primal Challenge.

The goal of this is to go primal/paleo for 21 days and see how we feel, what body composition changes we see, etc.

Links will be getting updated on the "Nutrition" page of the website, and we encourage everyone to spend time on the following pages:

Primal Blueprint 101
The Definitive Guide to the Primal Eating Plan
Primal Resource Guide

Everyone should register for the Primal Forum -- this is a GREAT place to trade tips and tricks, recipes, etc. as you start your primal/paleo journey.

Follow Mark's Daily Apple on the web and/or on Facebook. There are LOTS of other blogs, but that is the one you need to follow. Lots and lots of great back articles on there to read if you are interested.

We are following Mark Sisson's Primal Blueprint for a reason -- it is a good system, is reasonable to do in the context of living in Chiang Mai, Thailand, and is a great introduction to primal/paleo living. There are lots of other systems and approaches to primal/paleo living out there, and a lot of them are great. HOWEVER, you need to follow this one strictly before you can hope to be able to modify and blend it with other approaches. Modifying it from the start is, alas, setting yourself up for failure.

We'll be meeting regularly (aside from the marathon chat sessions on the foam rollers after CrossFit classes...), so keep good notes and dive in!

How to find real food...

2012-01-06T22:29:00.000+07:00

2000 meter row

2012-01-05T23:07:00.001+07:00

2000 meter row

Badger

2012-01-04T13:55:00.002+07:00

3 RFT

30 squat cleans 95/65
30 pull ups
800m run

Farmer's Carry and Thrusters

2012-01-03T07:35:00.000+07:00

3 RFT

100m farmer's carry 32/24k
10 thrusters 95/65lb

Tabata - burpees, wall balls, kettle bell, sit ups

2012-01-02T07:33:00.000+07:00

Tabata Something Else

burpees
wall balls 20/14
kettle bell swings 24/16
sit ups

8 rounds each, 10 seconds work, 10 seconds rest with a one minute rest between each set of 8.

Holbrook

2011-12-31T06:45:00.000+07:00

Holbrook
10 RFT
• 5 reps Thrusters #115
• 10 pull ups
• 100 meter sprint
• rest 1 minute

3 RFT: Prowler Push High & Low, 200 m run

2011-12-30T06:45:00.000+07:00

strength: push jerk

WOD:
3 RFT
• 25 m prowler push high bar #180/120
• 25 m prowler push low bar #180/120
• 200 m run

3 RFT: box jumps, toes to bar, push ups

2011-12-29T06:45:00.000+07:00

Strength: Front Squat

WOD:
3 RFT

30 box jumps 24"/18"
20 toes to bar
10 push ups

20 min AMRAP: Power Cleans, KettleBell Swings, Sprint

2011-12-28T06:45:00.000+07:00

20 min AMRAP

• 5 Power Cleans (95/65)
• 10 KettleBell Swings (24/16)
• 200 m sprint

4 rounds: 2 min row sprint

2011-12-27T06:49:00.000+07:00

strength/skill: KettleBell clean and press

WOD:
4 rounds
• 2 min row sprint w/ 1 min rest between rounds

15 min AMRAP: Deadlifts, Push-ups, Box Jumps

2011-12-26T14:48:00.000+07:00

Strength: Front Squat

WOD:
15 min AMRAP:
9 Deadlifts (155/95)
12 Push-ups
15 Box jumps (24/18)

12 Days of Christmas video!

2011-12-24T21:01:00.003+07:00

Thanks Miriam for taking the video and editing it!

12 Days of Christmas

2011-12-24T06:45:00.000+07:00

12 Days of Christmas WOD:

1. 15 second handstand
2. push press 95/65
3. kettlebell swings 24/16
4. dead hang pull ups
5. burpees
6. box jumps 24"/18"
7. SDHP 24/16
8. wall balls #20/14
9. broad jumps
10. hand release push ups
11. abmat sit ups
12. thrusters 95/65

just like the song 1, then 2, 1, then 3, 2, 1, then 4, 3, 2, 1... until you get to 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Holiday Hours

2011-12-23T20:51:00.003+07:00

For many of us the Christmas holidays allow for days off work and extra time with friends and family - with that in mind we will not be having 7am classes Dec. 26th & 28th. All other classes will continue as usual.

Saturday workout -- Friends and family day!

2011-12-23T12:12:00.002+07:00

Tomorrow is Christmas Eve. We'll be doing a version of a classic workout -- the 12 days of Christmas. We'll have a full on version and one for kids too.

We'll start at 9 AM! See you there!!

New toys--farmer's walk barbells

2011-12-23T11:08:00.001+07:00

Coming soon to a WOD near you.

Karen

2011-12-23T08:00:00.000+07:00

Strength: Push Press

WOD:
Karen - the real deal

150 wall balls for time 20#/14#

15 min AMRAP: Sledge Hammer

2011-12-22T06:45:00.000+07:00

Strength: Front Squat

WOD:
15 min AMRAP
• 20 sledge hammer swings
• 20 tire jumps
• sprint to second tire
don't put the sledge hammer down

Workout in progress!

2011-12-21T22:03:00.002+07:00

We love how enthusiastic folks are for getting warmed up and ready to hit the workout each day! That is great!

However, to avoid anyone getting hit with a kettlebell or a barbell, or run over by people in the middle of a workout, please don't come into the gym while a workout is in session. You can hang out at the stone tables, go for a run, or do burpees in the grass if you want. But as long as the sign is up, we need the space so the athletes can have the space they need to get the work done.

Thanks!

For Time: 20 - 200

2011-12-21T06:45:00.000+07:00

For time -
• 20 thrusters (95/65)
• 200 m run
• 20 pull ups
• 200 m run
• 20 SDHP (32/24)
• 200 m run
• 20 front squats
• 200 m run
• 20 burpees


Tina from Seattle visiting CrossFit Chiang Mai today!

10 min AMRAP: KB, ring rows, dips

2011-12-20T06:45:00.000+07:00

Strength/Skill: Turkish Get Ups

WOD:
10 min AMRAP
• 15 kettlebells
• 10 supine ring rows
• 5 dips

Monica teaching the Turkish Get Up. No, we don't know why it is called that, and yes, it is a LOT harder than it looks!

Power Clean, Box Jump, Burpees

2011-12-19T06:45:00.000+07:00

Strength: Front Squat

WOD:
• 1-10 power clean
• 10-1 box jump
• 1-10 burpees

Team WOD

2011-12-17T06:45:00.001+07:00

Dec. 17
Team WOD:
• 50 m Farmer's Walk (go heavy!!)
• squats
• burpees
Teams of 3. Each person is at one station the Farmer's Walk sets the pace. 10 sit up penalty for dropping the kettlebells on farmer’s walk.

Annie

2011-12-16T06:45:00.000+07:00

Strength:

Strict Press

WOD:

Annie

50,40,30,20,10repetitions of

· double-unders

· sit-ups

Medicine Ball Tabata This

2011-12-15T06:45:00.000+07:00

Strength:
Front Squat

WOD:
Medicine Ball Tabata This - #20/14
· Wall Balls
· wall ball sit ups
· slam balls
· medicine ball cleans

20 min AMRAP: run, push press, t2b, kb

2011-12-14T06:45:00.000+07:00

WOD: 20 min AMRAP

200 m run
10 push press 95/65
15 toes to bar
20 kettlebell swings 24/16

5 RFT or Crossfit Total

2011-12-13T06:45:00.001+07:00

WOD:

If you did not do the Crossfit Total yesterday that will be your workout today.

Crossfit Total

Back squat 1 rep max
Strict press 1 rep max
Deadlift 1 rep max

If you did then the WOD is

5 RFT

10 broad jumps
20 sit ups
30 squats

How to deadlift and get strong

2011-12-12T16:22:00.001+07:00

GREAT article by Coach Mark Rippetoe on the deadlift: Are You Ignorant When it Comes to the Deadlift?

It's the most basic, obvious movement in barbell training, the one with the most carryover to everyday tasks and the easiest to learn of all the basic exercises.

You just step up to the bar with a vertical-jump stance width, with toes out and your shins about an inch from the bar, grab it just outside your stance with your knees still straight, then bend your knees forward and out a little bit until your shins touch the bar, squeeze your chest up until your back is flat, take a big breath, and drag the bar up your legs until you're standing up straight.

See? One (admittedly run-on) sentence describes the whole thing.

But just because a task can be described simply doesn't mean that there aren't any important details. Fortunately, they can be built into the instructions, if the instructor is clever. Our one-sentence deadlift instruction carries a lot of important information, and if it's followed correctly and intelligently, it'll result in a perfect deadlift every time.

Crossfit Total III

2011-12-12T06:45:00.002+07:00

WOD:

Crossfit Total

Back squat 1 rep max
Strict press 1 rep max
Deadlift 1 rep max

Avoiding failure on paleo (or how to not do the "faileo" diet by mistake)

2011-12-10T10:06:00.001+07:00

There are lots of good tips on how to avoid failure on paleo -- adding in too many "cheat" days so you never get the benefits, etc.

One easy mistake to make -- that can sneak up on you -- is just switching the ingredients for foods from grain based to non-grain, or from sugar to other sweeteners. You cannot expect to make progress -- or see the benefits -- if you just replace wheat flour with almond flour and refined sugar with honey.

The focus of eating whole foods and real foods is getting our bodies aligned biologically with our biological heritage. We are adapted to eat certain foods, and while humans are biologically able to eat about anything and survive -- we don't want to just survive but thrive!

Here are a couple of good articles from the excellent Whole 9 blog about why "gluten free" isn't good enough. A great discussion of a lot of the key issues, and a good warning to us to be careful as we transition to healthier eating to not sabotage ourselves without realizing it. The takeaway quote:

Bread is still bread (and a pancake still a pancake), regardless of the grains [or flour] with which they are made. If you are actively trying to break your carbohydrate addiction or curb your wicked sweet tooth, you will make more progress by avoiding those kinds of foods altogether for a while. (In fact, that’s one of the rules of our Whole30 program.)

Change your habits and learn to make new foods (instead of just replacing your old, unhealthy foods with new ingredients) and your cravings and addictions will be far easier to let go.

Why "gluten free" isn't good enough: part 1, part 2

3 RFT: 50 Double Unders/25 Wallballs

2011-12-09T06:45:00.002+07:00

Strength workout: Strict Press 3X5

WOD:

3 Rounds For Time

50 Double Unders
25 Wallballs

21-15-9: Deadlift/Toes to Bar

2011-12-08T06:45:00.002+07:00

Strength workout: Back Squat 3X5

WOD:

21-15-9

Deadlift #155/115
Toes to Bar

3 min Max Reps

2011-12-07T06:45:00.003+07:00

WOD:

3 minute maximum reps:

Slam Ball
1 minute rest
Calorie Row
1 minute rest
Box Jumps 24/28
1 minute rest
Burpees

Bear Complex

2011-12-06T06:45:00.003+07:00

WOD:

Bear Complex

5 rounds of 7 reps of each:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed

Post loads on whiteboard.

You do each lift one time through and repeat for 7 reps. Do not set the bar down between lifts. Repeat 5 times.

Kettlebell Karen

2011-12-05T06:45:00.000+07:00

Strength Workout: Max Rep Chin Up (lowest band) x 3

WOD:

KettleBell Karen

150 kettlebell swings for time

12 - 50m Sprints

2011-12-02T06:45:00.002+07:00

Strength workout: Power Clean 3X5

WOD:

12 - 50m sprints

Rest 45 seconds between each sprint

15-12-9-6-3: Wall Ball Sit Ups/SDHP/DU

2011-12-01T06:30:00.003+07:00

Strength workout: Strict Press 3X5

WOD:

15-12-9-6-3

Wall Ball Sit Ups #20/14

Sumo Deadlift High Pull #32/20

Double Unders

15 of each the first round

12 of each the second round

9 of each the third round

6 of each the fourth round

3 of each the last round

4 RFT: 200 m/20 Kettlebells /200 m/20 Box jumps

2011-11-30T12:39:00.001+07:00

4 rounds for time:

200 m run
20 kettlebell swings
200 m run
20 box jumps

Are Roasted Nuts Healthy? | Mark's Daily Apple

2011-11-30T12:33:00.000+07:00

Are Roasted Nuts Healthy? | Mark's Daily Apple

Great article from Mark Sisson on eating roasted nuts and nut based flours. Jump over and read the whole thing, but here is the takeaway:

Exercise moderation with the baked goods. Be smart and pay attention to what they’re doing to your body. If you find yourself gaining weight after too many walnut meal pie crusts, maybe cancel your Amazon subscription to the nut flour variety pack. All in all? Don’t eat this stuff all the time. They’re treats. They’re not really health foods, regardless of the quality of ingredients used. Just like you wouldn’t eat cupcakes every day and think you were making a massive contribution to your health, don’t eat almond muffins every morning and call it breakfast. And remember, if you’re going to eat nuts, the best option in my book are macadamias, hands down.

How do you walk?

2011-11-29T16:24:00.001+07:00

Do you walk -- at all -- duck footed (with your toes pointing out)?

If you do, watch this video on mobility. Walking posture is really important, and sets up a lot of other issues in your posture and mobility, starting with your feet.

Pay attention, and start working on your gait!

Level 1 Cert!

2011-11-29T16:22:00.001+07:00

Monica and Matt are back from their level 1 cert in Singapore!

Well done guys!!

Deadlifts & sled drags!

2011-11-29T16:14:00.001+07:00

25 m sled drags.

8 rounds. Rest as necessary between rounds.

Load them heavy!

Afternoon class

2011-11-29T16:11:00.001+07:00

Here's a photo of yesterday's afternoon class!

For time: 10-1 KB/1-10 Push Press

2011-11-28T16:04:00.001+07:00

Strength workout: 20 reps backsquat at 70% max

WOD:

For time
10-1 Kettlebell
1-10 Push press

Round 1: 10 KB swings, 1 push press.
Round 2: 9 KB swings, 2 push press (etc.)

Resistance

2011-11-27T15:26:00.001+07:00

Great video from Jogo CrossFit. Watch it full screen with the sound up.

Overcome Resistance from Jogo Crossfit Bellingham on Vimeo.

Look who's having a hard workout...

2011-11-27T14:14:00.001+07:00

Yes, Adam is in the Maldives (but coming back in mid December).

And it does look like a hardship posting...

Saturday workout: "Fast and Light": thrusters + prowler

2011-11-27T13:53:00.001+07:00

Great intro class and Baseline WOD on Saturday! Welcome Kim, Mike and Lars!

The open workout for Saturday this week:

"Fast and light" -- the goal to work a light bar for speed and then hit the prowler.

Three rounds, resting as needed between rounds.

5 thrusters, 50 meters prowler push (25 m out and back)

No, it isn't easy. The third round is rough.

Tabata: Broad jump/Push up/Lunge/Sit up

2011-11-27T13:41:00.001+07:00

For total # of reps:

Tabata:
Broad jump
Push up
Lunge
Sit up

Strength workout:

Find your max height box jump.

Remember (as you can see from Jack's photo) it is mostly mental...

4 RFT: Handstand/Active Squat/Pull up hold/plank

2011-11-24T13:24:00.000+07:00

4 rounds for time

1 minute each of:

Handstand hold
Active squat (holding just below parallel)
Pull up hold (holding your chin above the bar
Plank

Scale as appropriate, but accumulate 1 minute on each before moving on.

Dana scaling handstands

Plank can be from full extension or elbows. But keep the core straight.

4RFT 5 tire flips/20 sledges

2011-11-23T14:26:00.001+07:00

4 Rounds for time

5 tire flips
20 sledge hammer strikes

1 minute rest between rounds

Working in teams or solo.

7 RFT: 20 DU/1 power clean

2011-11-22T21:53:00.001+07:00

Today's WOD

7 rounds for time
20 double unders
1 power clean

And the strength work was deadlifts, with Halida hitting PR! Way to go!

Rounds of Cindy plus running

2011-11-21T17:55:00.001+07:00

Today's strength workout was 5 sets of 3 rep push press.

Linda lifting while Brian looks on in awe.

Brook setting up -- great form, elbows up and barbell in the rack position.

And up and locked out.

The work out was:

2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
200 m run
2 rounds Cindy
400 m run
2 rounds Cindy
200 m run

Back online and new hours!

2011-11-20T11:19:00.001+07:00

We've been running classes, but too busy and/or unable to update the blog.

But we're back, with a stable Internet connection (for the time being).

And we've got new hours!

The 8 AM classes on Monday and Wednesday have been crowded -- lots of fun, but sometimes we've had to run several heats of the WOD for everyone to get their workout in.

So we're starting a 7 AM class on Monday and Wednesday. If you've been coming to the 8 AM on those days, give 7 AM a shot!

The first 7 AM class will be tomorrow, Monday, November 21.

See you then!

D.I.Y. Body Weight Workout

2011-11-12T08:54:00.001+07:00

Warm up:

2 rounds
*1 min run or 20 double unders/80 singles
*10 push ups
*10 good mornings

WOD

10 rounds for time
*10 burpees
*10 squats
*10 sit ups

Post your results as a comment on Facebook or as a reply to this post.

Enjoy!!

800 m sprints X 3

2011-11-11T08:17:00.000+07:00

Strength

Strict press 3x5

WOD -

3 rounds for time

800 m sprint
2 min rest

Prowler to the 10th degree

2011-11-10T16:10:00.003+07:00

Strength

Squat 3x5

WOD

10 cycles 500 meter prowler push @ 100/70

Go Hadley GO!

2011-11-08T20:03:00.001+07:00

We had a great turn out -- over 100 people, 30+ competitors, and a lot of great energy!

Photos and a video coming in the next few days!

Thanks to all who helped out with organizing things, counting reps, helping set up and transport equipment, etc.

It was great!

A thanks from Hadley!

2011-11-08T06:59:00.001+07:00

This in from Hadley!

Mobility Monday and a WOD to start the week: BX 10-1/TTB 1-10/Burpees 10-1

2011-11-07T20:09:00.002+07:00

Today we continued working on mobility -- focusing on some shoulder work today.

The workout today was:

For time

Box jumps 10-1
Toes to bar 1-10
Burpees 10-1

A nice thing in the morning

2011-11-07T07:31:00.001+07:00

Really, is there anything nicer to see than a set of new prowlers in the morning??

5 way shoulder MOB!

2011-11-06T15:22:00.001+07:00

Pay attention supplicants of suppleness... we'll be doing these this week!

Schedule update for this week (no classes on Tuesday!)

2011-11-06T14:45:00.003+07:00

This week we are putting on the Go Hadley Go! Fundraiser on Tuesday, Nov. 8.

We're going to be busy on Tuesday getting that together, so we've decided on the following schedule:

Monday (7th)
—8 AM and 5 PM as normal

Tuesday (8th)
—8 AM and 5 PM classes CANCELLED

—3 PM: Hadley fundraiser at CMIS.

If you can come early to CMIS we will start setting up at about 1 PM.
We will need volunteers to be there to help break down equipment around 5:30 or 6 PM depending on how long it lasts.
If you can help with set up or gear break down, email monica@crossfitchiangmai.com! Thanks!!

Wednesday (9th)
—8 AM and 5 PM classes back to normal

Mobility for texting and typing!

2011-11-06T09:58:00.002+07:00

Busy week and no time to post!

2011-11-06T09:47:00.002+07:00

Busy week! We're running our 8 AM and 5 PM classes as normal, and getting ready for the Go Hadley Go! fundraiser on Tuesday.

We ran the first orientation to the fundraiser on Thursday and the second one on Friday. On Tuesday we laid the new floor to the gym -- the flooring was completed early since the factory was afraid they would flood, then got delayed as they tried to find a way around the flood that was blocking so many roads. But we got it, and it is really great.

Here are some photos from the week.

Jonas and Pi Yeen working on the floor. Pi Yeen is an artist when it comes to cutting mats -- like a patient surgeon he made sure every cut was correct and the mats laid flat.

The new floor in use the next day!

The first orientation -- plus lots of excited kids!

Thanks to Mckenna for guest teaching the overhead squat! Mckenna is from Monterey and was one of the coaches at CrossFit Monterey. She and her husband Luke and adorable baby Cormic have been here for the last month!

The banner up at CMIS's main admin building!

Guess what we got?

2011-11-01T13:33:00.001+07:00

Go Hadley Go! Sign ups live

2011-11-01T11:01:00.001+07:00

To sign up go to the stone tables at CMIS after school this week or come to CrossFit.

The banner arrived and it is awesome!

3 RFT: 100 m / 15 push ups / 100 m / 15 push ups/rest 30 sec

2011-11-01T10:57:00.001+07:00

Deadlift 3 x 5

3 RFT:
100 m
15 push ups
100 m
15 push ups
rest 30 sec

This is "no rep November"! Focus on perfect form and mechanics--or no rep!

Happy Halloween!!

2011-10-31T20:52:00.002+07:00

Here are a few shots of Halloween at CFCNX!

Thanks to all who came in costume. If you've got a photo from the afternoon class post it to our Facebook page!

An egg and the Enegizer Bunny!

Darth Vader's sister!

3 RFT: 15 DB or KB thrusters/15 DU/15 Burpees

2011-10-31T19:31:00.001+07:00

3 rounds for time

15 dumbell or kettlebell thrusters
15 double unders
15 burpees

Enjoy!

Baseline!

2011-10-28T12:28:00.003+07:00

Strength work: Powercleans 3 x 5

Baseline:

500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

For time.