Tomorrow is September!

Nice way to end the month, everyone. Thanks for your hard work. And...get ready for more!

Student WOD:
AMRAP in 10 minutes:
10 Burpees
10 Walking lunge

Staff WOD:
Run 400m
15 Lunges, each leg
15 Body row (or pullups)
15 Thruster
15 K2E
Skip rope 200 turns

8/30/2010

WOD:

5 Rounds for time:

15 Wallball shots
5 Push-ups
15 Box jumps

Flippin' Tires!

Saturday team WOD!

Part 1: 50-40-30-20-10 of the following:

Box jumps
HSPU

Run 200m between each round and to finish.


Part 2: Flip a huge tire with some hungry orphans from next door!

8/27/2010

This man showed up with his pet fish in a bag. Later he out-lifted everyone.

WOD: "Heavy Friday"

3 rounds of 5 reps of the following:
Deadlift
Push press
Pull-ups
Push-ups
K2E

8/26/2010

Student WOD:

3-Round relay of the following:

Push-ups
Sit-ups
Med ball thruster
Sprint
Rest

Rotate as the sprinter finishes their lap.

Staff WOD:

3 Rounds for time:

200 Mountain climbers
10 Jumping pull-ups
30 Walking lunge

8/25/2010

What the heck is this kid thinking?

Answer: The kid is thinking, "You are awesome. I want to be just like you." 

Keep in mind when you choose to exercise in plain sight: you are, without a doubt and whether you like it or not, spreading the idea that taking care of your body is fun and cool. That it's good to be healthy. That it's great to be alive, and that sweat and dance music isn't just for the nightclub. 

CFCNX, you made a difference today.

WOD:

With a partner, 3 rounds for time of the following:

Jump rope, 200 turns

Med ball thrusters

Rest while your partner completes their round.

Special thanks to Aaron, who spent his day making sand slam-balls for the gym. You rock!

8/24/2010

WOD (Students)

Run 200m
15 Squats
12 Push-ups
9 Body rows
Run 200m





WOD (Staff)

10-9-8-7-6-5-4-3-2-1

Deadlift
Push press


Great job everybody! Drink some water and get some rest.

Inaugural WOD!

First official WOD of Crossfit Chiang Mai! Oh my gosh, so exciting!

Run 200m
15 Squats
12 Push-ups
9 Body rows
Run 200m




Great job, everybody, and way to go getting started with CrossFit. You're looking good!

Link at crossfit.com!

CrossFit Chiang Mai just went global! Hang on to your workout shorts, folks.

WOD: Remove a building

Much of the afternoon went to clearing out our workout space--big thanks to Carrie, Aaron, and Steph for the labor. Even so, it seems like Prateep's crew deserves the award for getting the most done. The old garage is nearly gone. Large loads, long distances, quickly!








Not wanting the men to get bored, Aaron, Steph, and John cranked up the tunes and powered through the main site's WOD:

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar





And we may have made a few converts...