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

4 rounds for time:

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

Are Roasted Nuts Healthy? | Mark's Daily Apple

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?

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!

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

Well done guys!!

Deadlifts & sled drags!

25 m sled drags. 

8 rounds.  Rest as necessary between rounds.

Load them heavy!

Afternoon class

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

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

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

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...

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

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

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

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

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

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

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!

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

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

Strength

• Strict press 3x5

WOD -

3 rounds for time

• 800 m sprint
• 2 min rest

Prowler to the 10th degree

Strength

• Squat 3x5

WOD

• 10 cycles 500 meter prowler push @ 100/70

Go Hadley GO!

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!

This in from Hadley!

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

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

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

5 way shoulder MOB!

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

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

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!

Busy week and no time to post!

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?

Go Hadley Go! Sign ups live

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

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!