Toes to Bar

75 Toes to Bar for time

followed by

12 x 2 squat clean

Strict Press & Pull Ups

Strength:


Deadlift 5RM (add 5lbs)

WOD:


5 RFT

• 1 Strict press (85% of 3RM)
• 1 Pull up (strict)
• 1 Strict press
• 3 Pull ups
• 1 Strict press
• 5 Pull ups

Post load and time to comments

Annie

Strength:
Back squat 3x5 (75% BS 1RM)
WOD:


50 - 40 - 30 - 20 - 10

• Double unders


• Sit-ups

Some photos of the last few days!

We've had a busy week!  Strongman competition last week, the CrossFit Games Open competition on Friday with the 5k Run for Relief on Saturday.

Here are some photos of happenings at the gym over the last week!

Cutting the new power rack to the right height...

Baby tokay gecko.  Still as nasty as the big ones, so we grabbed it and tossed it out of the gym to the little kids next door...

Open 12.1 workout -- 7 minutes of burpees

Some of the CrossFit Chiang Mai crew at the 5k Run for Relief

Athletes post-race enjoying the rollers and mats for mobility work

Run for Relief

5k run at Huay Tung Tao


Location: Huey Tung Tao Lake, Chiang Mai.

When: Registration 7 a.m., Run 8 a.m., Kd's Dash 9 a.m.

Cost: 200 baht for race, 200 baht for T-shirt.

Organized by Christians Concerned for Burma.  All funds raised benefit the people of Burma.

Questions? Call Courtney at 085-346-440 or e-mailrun4relief@gmail.com

CrossFit Open Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.




Movement Standards


Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.  If the athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. 

Back Squat & Row Sprints

Backsquat 1RM (belts)

Finisher:

500m row sprints x 4

Dark Chocolate

Like you need any reason for eating more dark chocolate, but here is a great run-down on the benefits to eating dark chocolate: Why You Should Eat and Drink High-Cacao Dark Chocolate

Gasser, Push Jerks, Push Ups

Strength:

• 5-5-5-5-5 Strict Pull ups

WOD:


3RFT

• 1 Full gasser
• 3 Push Jerks  (#135-95)
• 6 True push ups. (On PVC with feet on medicine ball)

Post load and time to whiteboard.

Broad Jumps & Sprints

Strength:

• Deadlift 5RM (add 5lbs)

WOD:

8RFT

• 3 broad jumps (max effort)
• Sprint rest of 50m

*Rest is walk back to start line

Kettle Bell Swings

Strength:

• Front Squat Linear (2.5/5 lb. increase) 

WOD:

1 min on 1 min off

• 30 KB swings (24/16) *Russian swings*

*500m row for each round not completed

More Strongman/Strongwoman photos

Thanks to Laura for the tip -- here are some photos from Chiang Mai CityNow! coverage of the contest.

They stopped taking photos before the tire flip, but some good shots of dumbell push press and prowler and sled... including this excellent one of Mike showing us how it's done...

Website domain update!

We are in the process of moving things around!

The old address www.cfcnx.com is being retired in favor of www.crossfitchiangmai.com.

It may take a day or so for things to sort through the DNS system, but we should be up and running soon enough!

-Mark

Carb Addiction: Cake Is The New Crack

Great post (and good comments) from Robb Wolf's blog about some of the more recent research on our response to food rewards, and why sometimes that "only one cookie" can derail everything we're trying to do when getting healthier.

We are wired to eat foods that taste good and also make us feel good.  The two systems responsible for that in our bodies are the homeostatic system and the hedonic system.  Our homeostatic system is the system that uses leptin as a major player in weight control.  Leptin signals the brain on how much body fat to store.  This is a survival mechanism in our bodies.  The problem with this mechanism is it can be changed.  This is where leptin resistance comes into play...

The hedonic system is the system in our body that allows us to enjoy certain things.  One of these things that can actually elicit a response in our hedonic system are certain foods, especially ones that are sweet and/or salty.  Major companies understand this and hire scientists to develop foods that will elicit a response from our rewards system.  The hedonic and homeostatic systems can work together against us in the attempt to lose weight.  The homeostatic system wants to maintain a higher body fat and the hedonic system are constantly craving foods that are bad for us.  This is why taking out foods completely and being strict for a time frame is extremely important.  If these foods with high rewards are added back in before we have reset our homeostatic system then it can derail the progress we have made up to that point.

Check it out: Carb Addiction: Cake Is The New Crack

CrossFit Chiang Mai at the Strongman/Strongwoman contest

Good turn out on Saturday for the Strongest Man & Woman contest!  Thanks to those who competed and the ones who got trophies, and those who came and cheered and helped out!

Next week -- CrossFit Games Open starts.  Go to games.crossfit.com to register!

Farmers Walk and Push Ups

6RFT

• 50m Farmers walk
• Push ups til failure

Post load and # of push ups to whiteboard.

Suicides and Burpees

Strength: Strict press 3RM WOD: 10m-20m-30m-40m-50m suicides 10 Burpees after each shuttle Post time to whiteboard

Weighted walk

Strength:
Front Squat 3x5 (add 2.5/5lbs)

WOD:

Walk 2 miles with a weighted bag, backpack, or plate. (#60-40)
            *Everytime weight hits the ground add a 10 wall ball penalty

Post load and time to whiteboard

Power Cleans and push ups

On the minute for 15 minutes:

• 2 Power Cleans (135/75)
• 5 push ups

20 min working on skill, weakness, or mobility.

400 m run, deadlifts, box jumps

3 RFT:

• 400M Run
• 12 Deadlifts- body weight
• 21 Box Jump (24/18)

Football Gone Bad

3 one minute rounds for time:

• DB Thrusters 45 lbs
• Box Jumps 20" box
• Push Ups
• Double Unders
• Calorie Row

*Rest 1 minute between rounds

Bear Crawl/Pull Ups/Squats

WOD:


4RFT

• 20m bear crawl
• 5 pull ups
• 5 squats

Post time to whiteboard.

Whitten

WOD:

"Whitten"*

5 Rounds for time of:

• 22 Kettlebell Swings 32/24
• 22 Box Jumps 24/20
• 400 Meter Run
• 22 Burpees
• 22 Wall Ball 20/14

*Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Supine Ring Rows/Double Unders

Strength:

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

WOD:

5 RFT

• 5 Supine ring rows 
• 20 DU

Post time to whiteboard

Snatching with Scott

Last week we had Scott Waugh owner/trainer at CrossFit Victoria in Australia train with us, and he offered a class to work on snatch and snatch balance.

Thanks for visiting Scott, and for a great class!

Medicine Ball Sit-Ups & Bumper Plate Burpees

3 Rounds:

• 1 minute maximum effort Medicine Ball Sit-ups
• 1 minute maximum effort Bumper Plate Burpees 25/45
• 2 minute rest

Record maximum reps to white board.

Push Press and Rowing

Strength:

• Deadlift 5RM (add 5lbs)

WOD:


15 min Amrap

• 5 push press (80% 1 rm)
• 250m row

Rounds and load to whiteboard.

Hand Release Push Ups/Toes 2 Bar/Sprint

Strength:

• Backsquat 3RM

WOD:

• 10-1 HR Push ups (RX+ rings)
• 1-10 T2B
• 50m Sprint between each round

Post load and time to whiteboard.

Great intro video to CrossFit

Great video by FlowerCity CrossFit -- this catches the vibe and feel of CrossFit really well.

Row/Abmat Sit Ups/Broad Jumps

Strength:

• 5-5-5-5-5 Strict chin ups (RX+ add weight)

WOD:


4 RFT

• 250m row
• 20 ab mat sit ups
• 10 broad jumps

Post time to whiteboard.

Foundations class!

Today we finished our first Foundations class!

A great way to get introduced to CrossFit, the Foundations class is a way to learn the essential movements, get used to doing CrossFit, and have a (lot) of fun.

Everyone did amazing work, learned a lot.

When we re-tested the baseline workout (200 m run, then 15/12/9 squats, push ups, sit ups, 200 m run) EVERYONE improved their time -- from just over a minute faster to almost 5 minutes faster.

Short intense workouts and dedicated strength training works!  Only 4 weeks and a total of 8 sessions, and huge gains.  Well done!

Be ready to say hi to Elanore, Meredith, Ruth, Sonja, Roslyn and Ken in a WOD near you soon!

We are planning a new Foundations class to start next week -- so let us know if you've got someone interested in joining!

Kettlebell Swings & Strict Press

Strength:

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

WOD:


(15-12-9-6-3)

• 15 Kettlebell swings(#32/20) 
• 1 Strict press (#115/75)
• 12Kettlebell swings
• 1 Strict press
• ...

Finisher: 

On the 30 second for 5 minutes

• 3 push ups
• 3 jump tucks

1/2 Gasser

WOD:

On the minute for 10 minutes

• 1/2 Gasser

20 minute group mobility