then
Power Clean Technique
For time:
1000m Row
Then
8 Rounds:
6 Push ups
9 Ball Slams (choose your own adventure)
15 Sit ups
Post time to board.
Friday, June 28, 2013
Thursday, June 27, 2013
Wednesday, June 26, 2013
Pulls on Pulls
9 Deadlifts
9 Strict pull ups
1 Band Sprint (20m)
6 Deadlifts
6 Strict pull ups
2 Band Sprints
3 Deadlifts
3 Strict pull ups
3 Band Sprints
Use between 65-80% of 1RM for DL.
This is not for time.
Post load to board.
Tuesday, June 25, 2013
Partner Wod
Push Press 5RM
1 x Max Rep @ 80% of 5RM
Partner WOD
12 RFT
10 Burpees
10 KB Swings
100m Farmer Walk w KBs
Post 5RM and Time to board.
1 x Max Rep @ 80% of 5RM
Partner WOD
12 RFT
10 Burpees
10 KB Swings
100m Farmer Walk w KBs
Post 5RM and Time to board.
Monday, June 24, 2013
Monday Funday
Back Squat 10RM.
*Use 75-80% of 1RM (This is only a guideline)
5 Rounds:
2:30 Min AMRAP:
3 Goblet Squats (20kg/12kg)
5 Box Jumps (24/20")
8 Russian Twists (35/25#)
Rest :45
*Start each round where you left off on the prior round, i.e. if you finished round 1 on the 3rd box jump, you start round 2 on box jump #4.
Post 10RM and Rounds + Reps to board.
*Use 75-80% of 1RM (This is only a guideline)
5 Rounds:
2:30 Min AMRAP:
3 Goblet Squats (20kg/12kg)
5 Box Jumps (24/20")
8 Russian Twists (35/25#)
Rest :45
*Start each round where you left off on the prior round, i.e. if you finished round 1 on the 3rd box jump, you start round 2 on box jump #4.
Post 10RM and Rounds + Reps to board.
Sunday, June 23, 2013
Saturday WOD
Jack hero WOD
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Friday, June 21, 2013
Hang power snatch/lateral barbell burpees
Strength: front squat 3 x 5
WOD:
10 minute AMRAP
5 hang power snatch
5 lateral barbell burpees (jump over the bar laterally each rep)
WOD:
10 minute AMRAP
5 hang power snatch
5 lateral barbell burpees (jump over the bar laterally each rep)
Thursday, June 20, 2013
New 6 PM class and Fundamentals now on Saturday!
A couple of changes to our class schedule!
Due to popular demand, we've decided to add a class at 6 PM Monday through Friday. 5 PM classes are pretty crowded right now, so we're adding a second evening class at 6 PM starting on Monday, June 24.
We've also decided to move our CrossFit Fundamentals class from Monday at 9 AM to Saturday at 9 AM. This will allow folks who are working to do the CrossFit Fundamentals class more easily, as well as allow us to have a regular 9 AM class on Mondays.
ALSO, please remember that the CrossFit Fundamentals class is open to everyone -- not just people starting out! If you want a review on your lifts, specific techniques from rowing to kettlebell swings, etc., come on out to the CrossFit Fundamentals class on Saturday at 9 AM.
Due to popular demand, we've decided to add a class at 6 PM Monday through Friday. 5 PM classes are pretty crowded right now, so we're adding a second evening class at 6 PM starting on Monday, June 24.
We've also decided to move our CrossFit Fundamentals class from Monday at 9 AM to Saturday at 9 AM. This will allow folks who are working to do the CrossFit Fundamentals class more easily, as well as allow us to have a regular 9 AM class on Mondays.
ALSO, please remember that the CrossFit Fundamentals class is open to everyone -- not just people starting out! If you want a review on your lifts, specific techniques from rowing to kettlebell swings, etc., come on out to the CrossFit Fundamentals class on Saturday at 9 AM.
Wall Ball/Kettlebell/Burpees
Strength: Push Press 3x5
WOD:
3 rounds for time
15 Wall Balls
15 Kettlebell swings
15 Burpees
WOD:
3 rounds for time
15 Wall Balls
15 Kettlebell swings
15 Burpees
Wednesday, June 19, 2013
Prowler and Kettlebells
Strength: deadlift 1x5
Skill: handstands
Team WOD
Prowler 25 m out and back
Kettlebell swing
Rest
Score = number of swings
Skill: handstands
Team WOD
Prowler 25 m out and back
Kettlebell swing
Rest
Score = number of swings
Tuesday, June 18, 2013
Slackline!
Got some new mats suitable for gymnastics and bouldering (thanks CMRCA!).
Fun slacklining in the gym today after class... Maybe this will become a regular thing!
Fun slacklining in the gym today after class... Maybe this will become a regular thing!
Power snatch, box jump, push ups
Strength:
Strict press, 3 x 5
Workout of the day:
5 rounds for time
5 hang power snatch
10 box jumps
15 hand release push ups
Strict press, 3 x 5
Workout of the day:
5 rounds for time
5 hang power snatch
10 box jumps
15 hand release push ups
Monday, June 17, 2013
Baseline
Strength: Back squat 3 x 5
Skill: Hang power snatch
WOD: "Baseline"
For time:
200 m run (100 m out and back)
15 - squat/hand release push ups/abmat sit ups
12 - sq/hrpu/su
9 - sp/hrpu/su
200 m run (100 m out and back)
Skill: Hang power snatch
WOD: "Baseline"
For time:
200 m run (100 m out and back)
15 - squat/hand release push ups/abmat sit ups
12 - sq/hrpu/su
9 - sp/hrpu/su
200 m run (100 m out and back)
 |
| Weekend workout... |
Friday, June 14, 2013
Thursday, June 13, 2013
Turkish Get Ups, Lunges, & HR Push-ups
Strength:
Press 3x5
WOD:
12min AMRAP
6 Turkish Get Ups (3 left, 3 right)
8 Lunge steps w/plate (35#/25#)
10 Hand Release Push-Ups
__________________
post name and rounds + reps to board
Press 3x5
WOD:
12min AMRAP
6 Turkish Get Ups (3 left, 3 right)
8 Lunge steps w/plate (35#/25#)
10 Hand Release Push-Ups
__________________
post name and rounds + reps to board
Wednesday, June 12, 2013
Nancy - ish
Technique Work:
Hang Snatch
WOD:
Nancy-ish
5 RFT (rounds for time)
400m run
5 hang snatches (95#/65#)
5 overhead squats
5 hang snatches
___________
post name and time to white board
Hang Snatch
WOD:
Nancy-ish
5 RFT (rounds for time)
400m run
5 hang snatches (95#/65#)
5 overhead squats
5 hang snatches
___________
post name and time to white board
Tuesday, June 11, 2013
Wall Balls & Double Unders
Strength:
RDL 3x8
WOD:
OTM (on the minute) for 10 min
5 wall balls (20#/14#)
max effort double unders
____
post name and total number of double unders to white board
RDL 3x8
WOD:
OTM (on the minute) for 10 min
5 wall balls (20#/14#)
max effort double unders
____
post name and total number of double unders to white board
Monday, June 10, 2013
Kettlebell Swings, Goblet Squats, and Push-ups
Strength:
Back Squat 3x5
WOD:
10 rounds for time
RX Weights (20kg/16kg)
10 kettlebell swings
10 goblet squats
10 push-ups
10 kettlebell swings
9 goblet squats
9 push-ups
10 kettlebell swings
8 goblet squats
8 push-ups
keep going until
10 kettlebell swings
1 goblet squat
1 push-ups
_______
post name and time to board
Back Squat 3x5
WOD:
10 rounds for time
RX Weights (20kg/16kg)
10 kettlebell swings
10 goblet squats
10 push-ups
10 kettlebell swings
9 goblet squats
9 push-ups
10 kettlebell swings
8 goblet squats
8 push-ups
keep going until
10 kettlebell swings
1 goblet squat
1 push-ups
_______
post name and time to board
Sunday, June 9, 2013
Olympic lifting and CrossFit
Great short interview with Glenn Pendlay about Olympic lifting and CrossFit.
Friday, June 7, 2013
Double Unders, Slam Balls, Russian Twist
Strength:
3 X Max Effort Pull-ups
*scale down 4 position pull-ups
WOD:
10min AMRAP (as many rounds as possible)
30 double unders
10 slam balls (15kg/9kg)
10 russian twist (35#25#)
Thursday, June 6, 2013
Lanna International School at CrossFit Chiang Mai!
Great group of students and teachers from Lanna International School Thailand (LIST) at CrossFit Chiang Mai today!
The students were here to learn about fitness, and we had a short talk on what fitness is, how to get fit, and some ideas for keeping exercise fun and effective. We then did a short workout, followed by a cool down, some mobility work and questions and answers.
Great having you here, and hope to see you again soon!
The LIST WOD (workout of the day):
Tabata triplet
4 rounds of kettlebell
4 rounds of burpees
4 rounds of wall balls
Each round 20 seconds of work with a 10 second rest, followed by a minute rest between movements.
Well done all!
Here are some photos to give you and idea of what it was like:
Special thanks to CrossFit Chiang Mai member Peta Milan, who works at LIS for setting this up!
The students were here to learn about fitness, and we had a short talk on what fitness is, how to get fit, and some ideas for keeping exercise fun and effective. We then did a short workout, followed by a cool down, some mobility work and questions and answers.
Great having you here, and hope to see you again soon!
The LIST WOD (workout of the day):
Tabata triplet
4 rounds of kettlebell
4 rounds of burpees
4 rounds of wall balls
Each round 20 seconds of work with a 10 second rest, followed by a minute rest between movements.
Well done all!
Here are some photos to give you and idea of what it was like:
 |
| Kettlebells ready to go |
 |
| Everyones favorite warm up -- dead bugs! |
 |
| Coach Mark and Coach Monica explaining how to swing a kettlebell. |
 |
| Into the workout! |
 |
| Getting the wall balls up to the targets! |
 |
| Pushing through the workout -- and GREAT form on the kettlebell swings! |
 |
| Mr. Carl in on the workout as well! |
 |
| Peta and Gus |
Deadlifts & Burpees
Strength:
Press - using 5RM weight from 10 May
1x3 @ 100%
1x3 @ 95 %
1x3 @ 90%
1x3 @ 85%
1x3 @ 80%
1x3 @ 75%
WOD:
10 - 1 Deadlift (215/135)
1-10 Lateral Jump Burpees
Press - using 5RM weight from 10 May
1x3 @ 100%
1x3 @ 95 %
1x3 @ 90%
1x3 @ 85%
1x3 @ 80%
1x3 @ 75%
WOD:
10 - 1 Deadlift (215/135)
1-10 Lateral Jump Burpees
Wednesday, June 5, 2013
International School Summer Teen Program!
Building on our after school teen program of the last 2 years, CrossFit Chiang Mai will be offering a teen program for students during the international school summer break.
Meeting three times a week (Monday, Wednesday and Friday) at 10:00 AM, the summer teen program will be a fun way to stay active and get fitter over school break. No experience necessary!
Classes start on June 17th and go to August 9th. 1,000 Baht a month. Email us if you're interested at info@crossfitchiangmai.com!
Here is a copy of our flyer with more information:
Meeting three times a week (Monday, Wednesday and Friday) at 10:00 AM, the summer teen program will be a fun way to stay active and get fitter over school break. No experience necessary!
Classes start on June 17th and go to August 9th. 1,000 Baht a month. Email us if you're interested at info@crossfitchiangmai.com!
Here is a copy of our flyer with more information:
Barbara
"Barbara"
5 RFT (rounds for time)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
*3 minute rest between each round
*3 minute rest between each round
Tuesday, June 4, 2013
push press, box jump, sprints
Strength:
Deadlift 5RM
WOD:
5 RFT (rounds for time)
5 Push Press (95#/65#)
10 Box Jumps (24"/20")
100m sprint
_____________________
Post 5RM and time to Board
Deadlift 5RM
WOD:
5 RFT (rounds for time)
5 Push Press (95#/65#)
10 Box Jumps (24"/20")
100m sprint
_____________________
Post 5RM and time to Board
someone's got new trainers
Monday, June 3, 2013
Congrads Mike Mogard!
A friend of ours, Mike Mogard, just won the Asia Regionals!
Mike is a coach at CrossFit Reebok 673 in Brunei, and attended CrossFit Chaing Mai's USAW Olympic Weightlifting coaching certification course.
Great to see him do so well, and best of luck at the CrossFit Games in California!
Mike is a coach at CrossFit Reebok 673 in Brunei, and attended CrossFit Chaing Mai's USAW Olympic Weightlifting coaching certification course.
Great to see him do so well, and best of luck at the CrossFit Games in California!
Kettlebell Swings, Push Ups
Strength:
Overhead squat
2 @ 90% of 2RM (see 20 May)
2 @ 85%
2 @ 80%
WOD:
OTM for 10 minutes
20 kettlebell swings (20kg/16kg)
10-1 push ups
Minute 1 = 20 kettlebell swings + 10 push ups
Minute 2 = 20 kettlebell swings + 9 push ups
Minute 3 = 20 kb swings + 8 push ups
.
.
.
Minute 10 = 20 kb swings + 1 push up
Sunday, June 2, 2013
Chiang Mai Paleo!
We've been working for awhile to get this set up, and we're excited to announce our new website, Chiang Mai Paleo!
You can find it at http://chiangmaipaleo.com, as well as on Facebook at https://www.facebook.com/chiangmaipaleo. Like with this site, we'll have it set up to automatically link blog posts to the Facebook page.
The goal of the site is very practically oriented -- a central place to share information and resources for living paleo/primal in Chiang Mai (and Asia more generally). This may include everything from a new source of almond flour or organic grass fed beef to a map you can use to locate paleo resources in Chiang Mai and beyond.
We're also working on getting our "Chiang Mai Paleo" brand of beef jerky into Rimping and other shops, and will be carrying some new items soon!
If you've got ideas, a post you want to contribute, etc., let us know! Send an email to mark@crossfitchiangmai.com.
You can find it at http://chiangmaipaleo.com, as well as on Facebook at https://www.facebook.com/chiangmaipaleo. Like with this site, we'll have it set up to automatically link blog posts to the Facebook page.
The goal of the site is very practically oriented -- a central place to share information and resources for living paleo/primal in Chiang Mai (and Asia more generally). This may include everything from a new source of almond flour or organic grass fed beef to a map you can use to locate paleo resources in Chiang Mai and beyond.
We're also working on getting our "Chiang Mai Paleo" brand of beef jerky into Rimping and other shops, and will be carrying some new items soon!
If you've got ideas, a post you want to contribute, etc., let us know! Send an email to mark@crossfitchiangmai.com.
Saturday, June 1, 2013
Free Friends and Family WOD
WOD:
10 minute AMRAP (as many rounds as possible)
10 kettlebell swings
100m sprint
10 sit-ups
We had an great turnout for this month's Free Friends and Family WOD!
10 minute AMRAP (as many rounds as possible)
10 kettlebell swings
100m sprint
10 sit-ups
We had an great turnout for this month's Free Friends and Family WOD!
Subscribe to:
Posts (Atom)