November PR Board

White Board 26 Nov - 30 Nov

Deadlift 1RM

Deadlift 1RM

Tabata:
Flutter Kicks
Renegade Rows

WB/DU

3 RFT
20 Double Unders
30 Wall Balls

Post time to board.

Bit more

1.5k Row
Then
5 Rounds of the couplet
10 Hand Release Push ups
20 Sit ups
Then
3.5k Run

Press 1RM

Strict Press 1RM

Death By Burpees
*Ball Slam Buy in (12/9kg)

Complete 1 Ball slam and 1 Burpee, 1 Ball Slam 2 Burpees, 1 Ball Slam 3 Burpees until you cannot complete reps within the minute.

NYT Must Read: Big Sugar's Sweet Little Lies

A must read article at the NYT, Big Sugar's Sweet Little Lies.

For 40 years, the sugar industry's priority has been to shed doubt on studies suggesting that its product makes people sick... [I]n more than 1,500 pages of internal memos, letters, and company board reports we discovered buried in the archives of now-defunct sugar companies as well as in the recently released papers of deceased researchers and consultants who played key roles in the industry's strategy. They show how Big Sugar used Big Tobacco-style tactics to ensure that government agencies would dismiss troubling health claims against their products.

This is a long article, but is valuable both to see how the sugar industry has been protecting itself by confusing the science, as well as for the links in the articles they cite.  An excellent source of information and related articles.  Find some time to sit down and read through it.  It is pretty eye opening in places.  Be sure to click through to related links as well.

Gasser/KBs/SU

Back Squat
3x5 (add 5#)

5 RFT
10 Kettlebell Swings (32/20kg) Russian Swings***
15 Sit ups
1 Full Gasser
Rest :30

White Board 19 Nov - 23 Nov

SHS/BSL 2.0

Deadlift 3RM

18 min AMRAP
10 SHS R
10 SHS L
10 Ball Slams
100m Run

B and B

Press 3x5 (add 5/2.5#)

10 min AMRAP
5 Box Jumps (34/24")
5 Burpees


*Step Down on box jumps

Distance CNTD.

2.5k Run
5 Rounds
10 Barbell Step ups (95/65#)
10 Russian Twists (35/25#)
2.5k Run

PC/Burpees

Max Pull ups x 3
*Scale up Max Pull ups x 5

10 RFT
3 Power Cleans (135/85)
3 Burpees

White Board 12 Nov - 16 Nov

OHS, Sprints

Overhead Squat 5x2 (add 5#)
*See  29/10

2 RFT
Sprint
50m-100m-200m-300m-200m-100m-50m
Rest :30 Per Effort.

Post total time to board.

New t-shirts!

New t-shirts are in, in several different colors!  With a design in part inspired by our friends at Bangkok Kettlebell, it features the head of our logo krut (garuda) on a kettelbell on the front, with a small full krut (garuda) on the back.

Saturday: Training/rowing/BBQ

We had a  busy Saturday at CrossFit Chiang Mai!

First, the football (soccer) team from Chiang Mai International School came in for strength and conditioning. After some agility work, a workout from CrossFit Football -- 5 rounds for time, 20m bear crawl, 5 deadlifts and 10 burpees jumping laterally over the barbell.

Next, we had a rowing workshop focused on improving rowing technique, learning more about the equipment, how to set the damper, and what cues to use to row better. Then we hit a 2,000 meter row, and there were some PRs set!  Good job Agi, Monica, Mike and Christa!

Finally, we had a BBQ celebrating Chris and Nat's wedding last week for those who couldn't get down to Katchanaburi.  Thanks to all who helped grill, who brought food, and who helped make it a fun time!

Clean Complex, an old favorite

5 Cycles
2 Power cleans + 1 Squat clean

Find heaviest load.


Tabata Sledgehammer swings
Tabata Burpees
Tabata Sledgehammer swings

Post load and score to board.

Barbecue!!

Chris and Nat got married and CrossFit Chiang Mai is going to celebrate!

Join us for a barbecue this Saturday from 11am-2pm.

4th Quarter is Ours

Max Pull ups x 3
*Scale up Max Pull ups x 3 - 1 min rest

5 RFT
20m Bear Crawl
5 Deadlifts (225/155#)
10 Over Bar Burpees

Some people cannot be trusted to be in the gym on their own...

BSQ/Tabata

Back Squat 3x5 (add 5#)

Scale Up*
3-3-3-3-3

Tabata:
Ball Slams
Sit ups
Push ups

Just because...

Human powered Rube Goldberg machine* by Red Bull.





*Rube Goldberg machines are unnecessarily complicated machines to do a simple task (in this case, getting a can of Red Bull out of ice).

PC/KBs/Run Revisited

Power Clean Technique

20 min AMRAP
5 Power Cleans (135/85#)
10 KB Swings (24/16kg)
200m Run

The health benefits of... chocolate!

Like you really need an excuse to eat more dark chocolate!

This is a great time for this question, since Halloween candy will be running out soon, and those on tight budgets may be tempted to skimp on their chocolate. Should they?

Chocolate Is Not Considered Essential … Yet

Chocolate has not yet been recognized by the Food and Nutrition Board of the National Academies as an essential nutrient. We haven’t either: Our food plate lists it among “pleasure foods,” which are healthful but optional.

However, we are becoming ever-more chocolate friendly. In the new edition of our book, we list chocolate among our “supplemental foods” which we recommend consuming regularly. But our suggested dose is “as desired.” Perhaps we should narrow that down a little.

Jump over to Perfect Health Diet for more!

1min max

Press 3x5 (add 2.5)

4 Rounds
1 min Max Burpees
1 min Russian Twists (35#/25#)
1 min Ring Rows (Scale up: Strict Pull ups + 25#)
Rest 1 min.

No WODs today!

We're closed today for the wedding of Chris and Nat. We'll be back on action Monday morning.

If you want to get a workout in today the WOD is 100 burpees for time.

Cindy but better

Back Squat 3x5 (add 5#)

15 min AMRAP
5 Pull ups
10 Push ups
20 Double Unders

BuBrJ/KBs Revisited

Press 3x5 (add 2.5#)

10 RFT
5 Burpee Broad Jumps
10 Kettlebell Swings (32/20kg)

Sprints

Deadlift 5RM (add 5#)



50m Sprints x 10

Rest is the walk back.


Post fastest and slowest to board.

Team Row 2.0

Back Squat 3x5 (add 5#)

25 min:
Max Distance Row
Switch on 300m Interval

Post distance to board.

White Board 29/10-02/11

CrossFit Malibu!

Our friends at CrossFit Malibu were featured on the crossfit.com main page today!

Well done Mike (CF Malibu owner/trainer) and the rest of the crew at CF Malibu!

Click through for the video...

http://media.crossfit.com/cf-video/CrossFit_WOD121102_Koslap_RowBurpeeRun_SD.mov

BSL/Dips

Max Pull ups x 3
*Scale up 3RM weighted pull up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Ball Slams (12/9kg)
Dips
50m Farmers Walk between each round (AHAP)

Post time to board.

PC/FS

Power Clean Technique

OTM for 10 Minutes:
2 Front Squats (155/75)

Post loads to board.