Volume Backsquat

Strength:

Backsquat 2x10 @ 75% of 1RM (see Monday)
1x max effort at same weight

Skill:

Handstand Push-up progression

______________________________________________
post name, back squat weight and max rep to white board

Box Jumps, Balls Slams, Double Unders

Strength/Skill:

Snatch

WOD:

OTMEM for 10 min

• 5 box jumps (24"/18")
• 5 ball slams (15k/9k)
• max effort double unders

score = double unders

_______________________________________

post name and total double unders to white board

Fran

Strength:

Deadlift 1 OTMEM for 12min

WOD:

"Fran"

21-15-9

• thrusters (95#/65#)
• pull-ups

________________________

name and time to white board

Plate Pushes

Strength:

Press 5RM

WOD:

12min AMRAP w/ a partner

• plate push (45#)
• burbees

score = burpees

__________________________________

post names & total burpees to white board

Renegade Rows

Strength:

1RM Backsquat

WOD:

15min AMRAP

• 400m run
• 10 renegade rows
• 10 toes-to-bar 

_________________________________

post name, rounds & reps to white board

White Board 20 Jan - 24 Jan

Upcoming Events in Asia!

This weekend (January 24-25) will be the Team Shootout in Hong Kong! This is Hong Kong's first team competition, with teams from the CrossFit affiliates in Hong Kong.  This looks like a great event, and if you are in Hong Kong you should go check it out! More information is here.

CrossFit BK and CrossFit 10500 in Bangkok are hosting the CrossFit Skills Challenge, Bangkok on February 1.  Should be a fun competition! More information is here. Contact them if you are interesting in participating.  Includes a Paleo BBQ afterwards on the roof at CrossFit BK.

CrossFit Manila is hosting Kristin Clever for a 2 day workshop, February 15-16. More information is available here. Great opportunity to spend time with a CF Games winner, learn about training, strategy, and competition.

Obstacle Mud Run in Thailand April 27. We got a team together for this last year and it was a lot of fun.  Sponsored by Singha and held on a specially built course in Chiang Rai, just 2 hours north of Chiang Mai. More information here.

CrossFit Courses: There are more and more of these in Asia, but they tend to sell out fast! If you are planning to host one let me know and I'll include it.  Here are courses that still have openings:

February 11th - 12th, CFL1 Reebok CrossFit Heart and Beauty, Tokyo, Japan
March 22d - 23d, CFL1 CrossFit Brute Force, Almaty, Kazakhstan
May 3d- 4th, CrossFit Endurance Trainer Course, Shogun CrossFit, Okinawa Japan

We are planing on hosting a CrossFit Gymnastics Certification in September and are working on hosting a CrossFit Kids Certification.  If you are interested, email me so we can gauge interest!

Finally, we had a great time at the Advanced Olympic Weightlifting Technique and USAW Certification courses. We are already planning for another one next year, and will keep you posted — all agreed it is worth repeating to continue to improve technique and coaching skills.

Cleans

Strength:

Clean 3.3.3.3.3 (increasing weight)

WOD:

5 RFT

• 100m run
• 10 hand release push-ups
• 10 ring rows

thrusters & slam balls

Strength:

Front Squat 3x5

WOD:

For time:

• 1000m row
• 50 thrusters (45#/35#)
• 50 slam balls (15k/9k)

snatch, toes 2 bar, 200m run

Strength:

Push press 3x5

WOD:

3 RFT

• 3 x high hang snatch, above knee hang snatch, snatch
• 10 toes 2 bar
• 200m run

Counting up and down

Strength:

Deadlift OMEM for 11 min add 5 - 10lbs

WOD:

• 10-1 Wallballs (20#/14#)
• 1-10 Kettlebell Swings (24k/16k)

Power Cleans, Push-ups, & Ball Slams

Strength:

Backsquat 3RM

WOD:

10 min AMRAP

• 3 power cleans (135/95)
• 5 hand release push-ups
• 10 ball slams (15k/12k)

White Board 13 Jan - 17 Jan

Kelly

WOD:

"Kelly"

5 RFT

• 400m run
• 30 box jumps (24"/20")
• 30 wall ball shots (20#/14#)

_______________________

post name and time to board

Toe Taps

Strength:

Back Squat 3x5 @ 80% of 3RM (13 Jan)

WOD:

For time:

• 75 toe taps

then 5 rounds of

• 20 abmat sit-ups
• 10 push-ups

then

• 75 toe taps

_______________________

post name and time to board

Barbell Complex

Skill:

Push Press 3RM

WOD:

4 rounds @75% of Front Squat 3RM (09 Jan)
*use the same weight for all lifts

• 10 deadlifts
• 7 hang power cleans
• 5 front squats

________________________________

post name and complex weight to board

Deadlifts

Strength:

Deadlift
EMOTM for 10m @ 80% of 3RM (07 Jan)

WOD:

12min AMRAP

• 5 overhead squats (95#/65#)
• 200 m run

______________________________

post name + rounds and reps to board

Change in hours for 15 Jan - 18 Jan

This week CrossFit Chiang Mai is hosting a few Olympic Weightlifting Courses.  In order to accommodate these courses we've had to make an adjustment to our class times.

Monday and Tuesday (13th & 14th) classes will be on the normal schedule - 7a, 8a, 9a, 5p, & 6p.

Wednesday - Friday (15th - 17th) our classes are at 7am, 8am and 6pm.

We will be closed Saturday the 18th.

We resume our normal schedule Monday the 20th.

Remember the Tuesday and Thursday 6pm class is Barbell Club.

Double Unders, Kettlebells, and Weighted Sit-ups

Strength:

Front Squats

2 EMOTM for 10 min @80% of 3RM (16 Jan)

WOD:

5RFT

• 30 double unders
• 15 kettlebell swings (24k/16k)
• 10 weighted sit-ups (35#/25#)

_______________________

post name and time to board

White Board 06/01/2013 - 10/01/2013

Thrusters + Burpees = 4 Ever

Strength/Skill:

Snatch Workshop

WOD:

3RFT

• 15 Thrusters (95#/65#)
• 12 Burpees

Rowing and Planking - Partner WOD

Strength:

Front Squat 3RM


WOD:

Teams of 2

• Row 3000m
• Plank

The pace car is the person holding the plank.  Switch each time a team member falls out of the plank.

Weighted Carries

Strength:

Strict Press 1 RM

WOD:

500m weighted carry (AHAP)

• 10-1 pull-ups
• 1-10 push-ups

500m weighted carry (AHAP)

CrossFit Chiang Mai Barbell Club!

Tonight was the first night for the CrossFit Chiang Mai Barbell Club!

Meeting Tuesday and Thursday night at 6:00, this class focuses on strength training, powerlifting and Olympic lifting. We will also be meeting during open gym time on Saturday morning, 10:00 to 12:00.

Great work, and a great turnout!

Testimonial Tuesday - Esther Wakeman

Esther has been CrossFitting with us since May of 2012.  You can usually find her in the 5pm class, but she's been known to appear in the mornings on occasion.

Esther showing Matt real "guns".

My husband Rob thought it would never ever happen that I would enjoy hard exercise. He rides his bicycle almost daily, averaging 20 kms a day, including the occasional jaunt up Doi Suthep mountain. I rode with him maybe twice in the past 30 years! I’d been trying to start exercising regularly for years, but nothing seemed to click. A couple years ago, Mark Ritchie started CrossFit Chiang Mai, a fitness center, and I started hearing about it from folks who loved it. One friend joked that he was addicted to CrossFit, but he wasn’t in the cult yet because he hadn’t bought a t-shirt. Now I know what he was talking about.  One week back in July, I wasn’t able to get to a workout until Thursday, and I was complaining about my frustration to Matt, our wonderful trainer, on the way out the door after another good time sweating and working harder than I ever imagined I could—whinging about how much I had wanted to come earlier in the week, but work responsibilities had prevented it. Matt tried to comfort me and said, “Life is life. It’s only a gym.” I looked Matt in the eyes and I said, “No, it’s not. It’s changing my life.”

CrossFit is based on research about fitness that shows shorter intense periods of work with short rest is most effective in building overall fitness. I love the resting times in CrossFit, and this is one of the things I’ve been learning to carry into the rest of my life. It is good to work hard in bursts, and rest! CrossFit also includes lots of variety—you don’t get bored; and it was designed for great overall fitness, including strength, stamina, flexibility, etc. I love working out in a group—doing the same workout together and encouraging one another. I think we all do much harder and better work because we are doing it together. I love that all the moves and workouts can be scaled to different levels of ability—so I, a 57-year-old not particularly strong woman, can work out and have fun with a bunch of buff youngsters. I love seeing my progress—from doing push-ups off the wall, to now doing “negative push-ups” (slowly going down in a regular push-up position), and watching the increase in the amount of weight I can lift and feeling the improvement of my form as I gain strength. I love learning how to lift weights properly even though I cannot remember what the lifts are called! I love the energy I feel when I’m all sweaty at the end of a workout, and I love being able to feel my muscles regroup and grow over the course of a few days after a workout—they are quite alive, and I feel more alive.

The trainers are knowledgeable and always learning more and improving their skills as they work with us to improve ours. They are encouraging and friendly—CrossFit is not a place where you will be harassed or humiliated. You will get helpful input and tips throughout your workout so that you can continually improve your form and develop your capacity. CrossFit is teaching me many things. It is teaching me the importance of staying focused. It is inspiring me to be more tidy and organized, and to do things as efficiently as possible. As I mentioned, it is also teaching me about the importance of rest, and benefiting from the rhythm of intensity and rest. I’m hugely grateful to Mark Ritchie for bringing CrossFit to Chiang Mai. I’ve finally found the workout place that works for me. I’m planning on being a regular for as long as I can get there.

Run, Box Jumps, Kettle Bells

Strength:

Deadlift 3RM

WOD:

15min AMRAP

• 200m run
• 15 kettle bell swings (24kg/16kg)
• 10 box jumps (24"/20")

Slam Balls & Double Unders

Strength:

Back Squat 5x5 @ 75% of 5RM (02 Jan)

WOD:

• 5 Dips
• 30 slam balls
• 30 double unders
• 5 dips
• 20 slam balls
• 20 double unders
• 5 dips
• 10 slam balls
• 10 double unders

White Board 30/12 - 03/01

Chelsea

Each min on the min for 30 min:

•5 Pull-ups,

•10 Push-ups,

•15 Squats.

Morgan

Strength:

5RM Backsquat

WOD:

Teams of 2

•3000m row 

•3 cleans (135#/95#)

(Switch every 250m)

New Year's Day.

***We're closed today for New Year's Day.  Look forward to seeing you guys tomorrow!***