White Board 25 March - 29 March

Floor Press

Floor Press 5RM

Tabata:
Calorie row
Push ups
Ring Rows
Box Overs (18/14")

Rest 1min between intervals.

Post 5RM and total reps

No squatting?

Max Pull up x 3
or
4 Position pull up

20 min AMRAP
:30 Plank
10 KB Swings
200m Run

Post total rounds + reps to board.

New t-shirts

We've got some great new t-shirts in stock!  A new design and some new colors.

Older t-shirt designs are going on sale for 200 B each as well.

Help the refugees

This Saturday is going to be a busy day at CrossFit Chiang Mai.  We have Open WOD 13.4 and a kettlebell clinic taught by Louise Pedersen.  

If you are planning on attending either of these events think about bringing some clothes to donate to the refugees living in the Ban Mae Surin refugee camp.  The recent fire there killed 37 people, destroyed 400 homes, and left 2,300 refugees homeless.  Your donations will be given to Partners Relief & Development to distribute.  Monetary donations are also welcome.

Information on the fires can be found at the following links

http://partnersworld.tumblr.com/post/46396132478/fire-at-mae-surin-refugee-camp

http://www.unhcr.org/51517c9e9.html

Deadlift 3RM

Deadlift 3RM
(Jan 23)

10 min AMRAP
2 Power Cleans (115/75#) *Scale up as needed
8 Toes to bar


Post 3RM and rounds + reps to board.

Squat 5RM

Backsquat 5RM
*Set a PR (Feb 28th)

12-9-6-3
Box Jumps (24-20")
Russian Twists (45/25#)
Sprint 100m

Post 5RM and time to board.

Hpc/5rm

Strict Press 5RM
(Jan 18th)

20 Hang Power Cleans (95/65)
5 Ball Slams
15 Double Unders

15 HPC
10 Ball Slams
15 DU

10 HPC
15 Ball slams
15 DU

5 HPC
20 Ball slams
15 DU


Post 5RM and time to board.

Open WOD 13.3 or Karen

12 min AMRAP of

150 wall balls (20#-10'/14#-9')
90 double unders
30 muscle ups

or

Karen w/ a 12 min cut off

150 wall balls (20#-10'/14#-9')

15-25

Backsquat 3x5 (add 5#)

6 cycles of:
Prowler 15-25 (60/30#)
Push prowler high handle 15m
Push prowler low handle 15m
Sprint 25m shuttle

Post slowest score to board.

Pulls

Deadlift 5RM (add 5#)

10 Rounds
1 Power Snatch (AHAP)
1 Hang Power Snatch
Sprint 50m

Rest is the walk back.
Time is not a component to this workout.


Post load to board.

HR Push-ups, Ball Slams, Double Unders

Strength
3x5 strict press (add 2.5/5#)

WOD
5 rounds of
3 min on/1 min off
5 hand release push ups
7 ball slams
10 double unders

Post rounds and reps to white board

Farmers walk

Back Squat 3x5 (add 5#)

15 min AMRAP
In teams of two complete as many reps of:
50m Farmer walk (AHAP)
50m Sprint

Post load and total reps to board.

White Board 11 March - 15 March

13.2 in the bag!

Good work!

Today (Saturday) we have the remainder of the people who did the Open workout -- some on Friday and the rest today.

A great crowd, lots of energy, and people pushing themselves hard.

Of special note Tik and Nat BOTH hit a PR on the shoulder to overhead!  And not once, but multiple times! Well done!

We'll have more photos soon, but here are a few of the day AND of the behind the scenes of DJ and his assistant Lydia doing photo and video.

First heat.

Thanks to all who came out and helped with judging!

DJ at work

The photographer captured in the wild...

Lydia with the GoPro on a "boom" (duct tape and a PVC pipe).

13.2

10 minute AMRAP of:

5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

Movement standards for 13.2

Here is a video of the standards for 13.2.

Games Open workout 13.2!

This morning the workout for the Reebok CrossFit Games Open was announced:

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

We will again host this on Saturday at 10:00 AM, and it will be the regular WOD for Friday's class if you want to give it a go.

We will also be having our drawing for prizes for those who participate each week!

Matt and Shelly hitting the 13.2 Workout!

Burner

Backsquat 3x5 (add 5#)

OTM for 12 minutes
5 Ball Slams
5 Wall Balls (20/14)
Max Rep Double unders

Post total double unders to board.

White Board 04 March - 08 March

Tire Flips!

Deadlift 5RM (add 5#)
(Mar 6th)

12 min AMRAP
In teams of 3 complete:
150m Run
Max Tire Flips
Rest

Post total number of tire flips to board.

Push Pull v2.5

Strict Press 3x5 (add 2.5#)
(Mar 5th)

10 min AMRAP
10 True Push ups
10 Supine Ring Rows

Post rounds and reps to board.

Good job on the Games Open 13.1 workout!

Great job everyone on the Games Open 13.1 workout!  Thanks to DJ for the photos.

Here are a couple, with a link to the Facebook album for more.

Facebook album.

Post open hangover

Backsquat 3x5 @ 90% of 5RM
(Feb 28th or 21st)

4 Rounds of:
Within 2 minutes complete:
200m Run
5 Box Jumps @ 80% of 3RM
Max Effort KB Swings (32/16kg)

Rest 1 min.

Post total KB swings to board.

Strategy for the Open 13.1 workout

Great ideas from the master of mobility and training, Kelly Starrett:

Open Wod 13.1

Workout 13.1

40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 Burpees
Max rep Snatch, 210 / 120 lbs

 Scale down will be on the whiteboard.

 Post reps to board if you need a judge and score sheet- we will provide this.

Workout 13.1 Movement Standards

Here is the official standards we will be using to judge the first Open workout (13.1).

Games WOD 13.1 Workout announced

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

For CrossFit Chiang Mai, we will be doing these as a regular WOD on Friday, and then for the Open on Saturday.

To ensure everyone can compete, we will have both a Games division as well as a Scaled division -- the Open is as written, the scaled will change reps/weight/movement as appropriate.

Come out on Saturday to cheer people competing on!

If you want to register, go to games.crossfit.com!

Front Squat 3RM

Front Squat 3RM (Aug 2nd)

15 min AMRAP
5 Pull ups
10 Push ups
200m Run

Post 3RM and rounds + reps to board.

The air's bad... should I stop exercising?

It is hot season, which means dust and haze, and heat also cut down on visibility.  But what does it mean?

Some interesting -- and surprising -- research is shedding light on what it all means.

Exhaust Yourself

[I]s exercising in dirty air worse than not exercising at all? That’s the dilemma researchers are now tackling, and there are hints that the powerful anti-inflammatory effects of frequent exercise counteract the ravages of air pollution...

At the University of British Columbia’s Environmental Physiology Lab, researchers Luisa Giles and Michael Koehle are leading a study on whether the balance between the positive and negative effects of exercise and pollution depends on how hard you’re working out. Volunteers come to the lab for seven consecutive weeks to cycle at varying intensities. One group breathes air tainted with exhaust from a diesel engine; the other breathes clean, filtered air. Afterward, the effect on both groups’ lungs, heart, and blood vessels is measured. Results aren’t yet available, but the pilot tests were promising. “It came out that exercise was overpowering the effect of the pollution,” Koehle says. “We don’t have enough data yet to turn that into anything, but it was just kind of, ‘Wow.’” ...

But if the choice comes down to exercising in polluted air versus canceling your workout entirely, the better option is to go for the run or ride and find ways to minimize your exposure to pollutants...

We've done a few things to help keep the air in the gym as clean as possible:

• The bamboo isn't just for decoration, but also helps clean the air, as the leaves catch particulates.  Being far away from a busy road helps as well -- particulates and other pollutants drop dramatically as you move away from the road.
• We have both mist fans and foggers -- turning them on can help dramatically drop the particulates and pollution in the gym, as well as keep things cool. We'll often have them going early on and turn them off later so you can be cool but not wet!
• Morning classes -- especially 7:00 AM, are cooler, and the air quality tends to be better as the day and thermal convection is minimized.

Tall Cleans

20 min of Tall clean work

*Cleans from position 1
Goal is to work on speed under the bar.
This is technique work- treat it as such.

Scale down:
Deadlift 5RM (add 5#)


Mixed Tabata:
Burpee
KB Swing (32/20kg)

Alternate between movements til all 16 rounds are complete.

Press- sandbags

Press 3x5 @ 85% of heaviest 5 (Feb 27)

Teams of 3:
8 min AMRAP
Plate Push
Sand Bag shouldering


Post team names and reps to board.

Highlights of CF Games 2012

BxJ 3

Box Jump 3RM (Sept 12)

5 RFT
400m Run
6 Plyo Push ups
12 Toes to Bar

Post 3RM height and time to board.

CF Open Show & Overview

Great video on the Open, a review of last year, and some highlights of what we have in store!

Register for the CF Open!

We will be doing the CrossFit Open workouts for the next few weeks.

EVERYONE should register!  It is going to be fun and challenging, and registering allows you to track you progress, and see how you rank with your peers in Asia and world wide.  If you do well, you may also be able to go to the Asia Regionals in Korea!

Go here: games.crossfit.com

This year we are also going to have weekly prizes for the best performance in each category for men and women, for both open and masters level division (for our purposes we will pool all people 40+ into one masters division).

We will have the Open WOD every Saturday at 10:00 AM.

When you register, look up CrossFit Chiang Mai and select it at your affiliate.  That way we can validate your Open scores after you submit them online.

The workouts for the last couple of weeks have been designed to help you prepare for the open. 

We will be putting names and scores on the whiteboard in the gym, so look for it!

The Open workout goes live on Wednesday, and we will post it in the gym.  You can practice and/or work on technique but we will be doing the Open as a group on Saturday.

White Board 25 Feb - Mar 1

FeBROary PR board

White Board 18 Feb - 22 Feb

Suns out Guns out v2.0

Floor Press 3x5 (add 2.5/5#)
(21/2)

12 min AMRAP
3 Power Cleans (135/75#)
5 HR Push Ups
7 Box Jumps (24/18")

Post rounds to board.