Ride your own bike...

We've completed the 21 Day Primal Challenge!

To all who gave it a go, well done!  It is a good chance to assess how and what you eat, and to figure out how you want to maintain a healthy relationship with food and nutrition.

Here is a great article from the folks over at the Whole9 about moving beyond a paleo/primal challenge.  While written for folks who've just done the Whole30, it has a lot of great ideas and encouragement.

Check it out: RIDE YOUR OWN BIKE

Yes, this is a picture of Monica last Saturday...

Tabata Sledgehammer/Tabata Burpee

Strength:

• Deadlift 5RM

WOD:

• Tabata Sledgehammer Swings
• Tabata Burpees
• Tabata Sledgehammer Swings

Bear Complex

7 sets of the following sequence

*Power Clean
*Front Squat
*Push Press
*Back Squat
*Push Press

5 rounds - work up to max load

CrossFit Games Open!

The Reebok CrossFit Games Open 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...

Okay CrossFit Teen Class.  Check this out:

Inspiration

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

Lateral Box Jumps and Wall Balls

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

500m Sprints

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

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

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

"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...

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!

Sleep in late.  No 7 AM class this week.

Video interview with Robb Wolf

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

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

Strength

• Power Clean

WOD

• 10 x 25 meter Prowler Push 90/50

What is CrossFit?

Team Row

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!

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

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?

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

Strength: Deadlift

WOD:

15 minutes of

*6 burpee box jumps every minute on the minute

Squats, Push ups, Pull ups, Static plank

Strength: Front Squat

WOD

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

Teens lifting

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

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

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

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!

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

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

For time:

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

Foundations!

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

10 min AMRAP (As many rounds as possible)

20 sit ups
10 kettlebell swings 20/16
5 burpees

Getting Primal...

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...

2000 meter row

2000 meter row

Badger

3 RFT

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

Farmer's Carry and Thrusters

3 RFT

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

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

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.