Three ton challenge!

Todays WOD:

Starting with with the training bar and 20 lbs (2 10 lb bumper plates), do 10 reps back squat, keeping perfect form and good depth.

Increase by 10 lbs each set, switching to the full bar.

Go until you can't complete a set of 10.

Your score is the TOTAL amount of weight lifted.

You must lift at least 6,000 lbs total to earn your CFCNX t-shirt.

Chris, visiting from WCCF -- Windy City CrossFit!

Today EVERYONE who did the workout got their t-shirt.  Way to go Hannah, Jon, Chris, Mitch, Daniel, D.K. and Taylor!

Thursday fun

For students:

Yoga Day with Kru Daniel.  Getting nice and loose after the work this week.

For staff/FBR:

Learn and work on back squats. Work up to a 1RM (one rep max).  We'll come back to this!

Warming up for the yoga day 

Dr. Mitch getting deep.

Amber on the way down with Andrea thinking about her next shot at a 1RM.

10/27

Today's student WOD:

150 Burpees.

Today's staff/FBR WOD:

"Cardio Crusher"

100 m row
5 burpees
200 m row
10 burpees
300 m row
15 burpees
400 m row
20 burpees

Dr. Mitch showing how it's done.

Tuesday 10/26

Today's workout for students:

"My Little Friend"

DON'T DROP THE BALL!

Carrying the wallball, run out the gate to the near corner of the far tennis court.

Do 10 squats holding the wallball at your chest.

Sprint to the third corner (past the angry dog corner)

Do 10 squats holding the wallball overhead.

Sprint past the orphan's corner to the first corner.

Repeat for 5 laps.

Run back to the gym.

The clock stops when you return.

Since they didn't get enough, Lily, Daniel and D.K. jumped on the rowers after the student WOD.

For the morning FBR crew, we worked on deadlifts.  And while the men did well, the women really stepped up and lifted heavy.  Well done!

Micah going heavy.

Amber looks too happy.  Time to add another plate.

Andrea seeing if this is the last one or not.

Jenn looks too happy to be at a PR.  And the men look on wishing they could lift as heavy as she does.

Monday, 10/25

We love Dr. Tabata.

8 Tabata rounds of:

Box jumps to the tire
Wall balls
Ab-mat sit ups
Kettlebell swings

That's 20 seconds of work, 10 seconds of rest, for 8 rounds. Rest one minute, and then move to the next station.

ISDSI instructors Tik, Aaron and Stephanie working the kettlebells.
In the back you can see the bamboo we just planted, and the new bamboo going in on the side.

Students getting their turn.

Sunday... family time...

And really, what is better on a Sunday than kids deadlifting?

Friday 10/22/2010

5 rounds of:

10 burpees
20 box jumps to tires
30 pushups
40 squats

Thursday, 10/21/2010

For time:

15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

Wednesday 10/20/2010

Five rounds for time of

50 Double unders (sub 4 singles per double if you can't do doubles--e.g. 200 per round)
35 Knees to elbows (hanging on the pullup bar, bring your knees to your elbows -- use the high pullup bar across from the gym that is taped)

Tuesday 10/19/2010

Five rounds for time of:

Holding a wallball overhead, 20 walking lunges
20 Burpees

Monday 10/18/2010

This week's warmup:

Spend some time doing your favorite stretches to get loose, then 5 minutes on the Concept 2 rowing machines.  Pay attention to your form!

Go here to watch the videos about how to use the rowers!

Don't forget to stretch AFTER your WOD as well!

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Special WOD for Mark & Ben in Colorado

The Incline

Run/Walk "The Incline" at the base of Pike's Peak (1 mile long, 2,011 feet elevation gain (from 6,574 to 8,585) with uneven railroad ties as steps).

Resting about 1/3 of the way up

Rest 10-15 minutes at the top.

Run down the Barr Trail (3+ miles).

About half way up

For time.

Ben: 1 hour, 44 minutes (time up 1:04)

Mark: 2 hours, 4 minutes (time up 1:08)

Thanks to Mike at CrossFit Malibu for the suggestion!

Friday 10/15/2010

As many rounds as possible in 20 minutes of:

10 pullups
10 ring dips
10 burpees

Thursday, 10/14/2010

400 meter walking lunge

Inspiration

Great video advert for the CrossFit Games 2010.  Good inspiration to work hard, and shows many of the common CrossFit exercises and components of the WODs.

Wed, 10/13/2010

“Karen”

For time:
150 Wallball shots

Be sure to get a good squat each time!  Hit the target!

New toys!

Look what showed up at CrossFit Chiang Mai on Sunday!

I think we already need more of these...

GHD workouts here we come!

Noi trying out the squat rack and the new hyperlight bars

Lydia giving the new climbing rope a go.

Miriam on the rower, and a shout out and thanks to Mike at CrossFit Malibu for helping get this order to Thailand! (and thanks for the t-shirt!)

Tuesday 10/12/2010

10 rounds:

15 box jumps (onto the tires)
15 sit ups

Monday 10/11

This week's warm-up:

Run 400 meters (out to the angry dog, around the courts, back up between the courts, and to the gym).
10 slow burpees -- go for PERFECT form.
Sampson stretch

Monday's WOD:

Using the big tires (take them out to the lane in front of the gym)

One person per tire, flip them from the gym all the way to the end of the lane (where it turns right) and back.

For time.

Friday 10/8

Since we're liking the slamballs / wallballs this week...

"My Little Friend"

DON'T DROP THE BALL!

Carrying the wallball, run out the gate to the near corner of the far tennis court.

Do 10 squats holding the wallball at your chest.
Sprint to the third corner (past the angry dog corner)
Do 10 squats holding the wallball overhead.
Sprint past the orphan's corner to the first corner.

Repeat for 5 laps.

Run back to the gym.

The clock stops when you return.

WOD for Thursday October 7

Five rounds,  for time of:

20 Pull-ups (use rings)
30 Push-ups
40 Sit-ups
50 Squats

Wednesday WOD

 "Death by pull up -- ring version!"

On the rings, with a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Be sure to adjust the rings to the right height.

To scale, lower the rings and use jumping pull ups.

Wallball celebration!

To celebrate getting our wallball targets installed, today's WOD is:

Three rounds for time of:

50 Double-unders
30 Wallballs

If you can't do double-unders, sub 4 (yes FOUR) turns of the rope for each double-under.

WOD for Monday!

Today's WOD:

50-40-30-20-10

squats
box jumps (onto the huge tire we use for flipping)
situps