Holbrook

Holbrook
10 RFT
• 5 reps Thrusters #115
• 10 pull ups
• 100 meter sprint
• rest 1 minute

3 RFT: Prowler Push High & Low, 200 m run

strength: push jerk

WOD:
3 RFT
• 25 m prowler push high bar #180/120
• 25 m prowler push low bar #180/120
• 200 m run

3 RFT: box jumps, toes to bar, push ups

Strength: Front Squat

WOD:
3 RFT

30 box jumps 24"/18"
20 toes to bar
10 push ups

20 min AMRAP: Power Cleans, KettleBell Swings, Sprint

20 min AMRAP

• 5 Power Cleans (95/65)
• 10 KettleBell Swings (24/16)
• 200 m sprint

4 rounds: 2 min row sprint

strength/skill: KettleBell clean and press

WOD:
4 rounds
• 2 min row sprint w/ 1 min rest between rounds

15 min AMRAP: Deadlifts, Push-ups, Box Jumps

Strength:  Front Squat

WOD:
15 min AMRAP:
9 Deadlifts (155/95)
12 Push-ups
15 Box jumps (24/18)

12 Days of Christmas video!

Thanks Miriam for taking the video and editing it!

12 Days of Christmas

12 Days of Christmas WOD:

1. 15 second handstand
2. push press 95/65
3. kettlebell swings 24/16
4. dead hang pull ups
5. burpees
6. box jumps 24"/18"
7. SDHP 24/16
8. wall balls #20/14
9. broad jumps
10. hand release push ups
11. abmat sit ups
12. thrusters 95/65

just like the song 1, then 2, 1, then 3, 2, 1, then 4, 3, 2, 1... until you get to 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Holiday Hours

For many of us the Christmas holidays allow for days off work and extra time with friends and family - with that in mind we will not be having 7am classes Dec. 26th & 28th.  All other classes will continue as usual.

Saturday workout -- Friends and family day!

Tomorrow is Christmas Eve.  We'll be doing a version of a classic workout -- the 12 days of Christmas.  We'll have a full on version and one for kids too.

We'll start at 9 AM!  See you there!!

New toys--farmer's walk barbells

Coming soon to a WOD near you.

Karen

Strength: Push Press

WOD:
Karen - the real deal

150 wall balls for time 20#/14#

15 min AMRAP: Sledge Hammer

Strength:  Front Squat

WOD:
15 min AMRAP
• 20 sledge hammer swings
• 20 tire jumps
• sprint to second tire
don't put the sledge hammer down

Workout in progress!

We love how enthusiastic folks are for getting warmed up and ready to hit the workout each day!  That is great! 

However, to avoid anyone getting hit with a kettlebell or a barbell, or run over by people in the middle of a workout, please don't come into the gym while a workout is in session. You can hang out at the stone tables, go for a run, or do burpees in the grass if you want.  But as long as the sign is up, we need the space so the athletes can have the space they need to get the work done.

Thanks!

For Time: 20 - 200

For time -
• 20 thrusters (95/65)
• 200 m run
• 20 pull ups
• 200 m run
• 20 SDHP (32/24)
• 200 m run
• 20 front squats
• 200 m run
• 20 burpees

Tina from Seattle visiting CrossFit Chiang Mai today!

10 min AMRAP: KB, ring rows, dips

Strength/Skill: Turkish Get Ups

WOD:
10 min AMRAP
• 15 kettlebells
• 10 supine ring rows
• 5 dips

Monica teaching the Turkish Get Up.  No, we don't know why it is called that, and yes, it is a LOT harder than it looks!

Power Clean, Box Jump, Burpees

Strength:  Front Squat

WOD:
• 1-10 power clean
• 10-1 box jump
• 1-10 burpees

Team WOD

 Dec. 17
Team WOD:
• 50 m Farmer's Walk (go heavy!!)
• squats
• burpees
Teams of 3.  Each person is at one station the Farmer's Walk sets the pace.  10 sit up penalty for dropping the kettlebells on farmer’s walk.

Annie

Strength: 

Strict Press

WOD:

Annie

50,40,30,20,10repetitions of

· double-unders

·  sit-ups

Medicine Ball Tabata This

Strength:
Front Squat

WOD:
 Medicine Ball Tabata This -  #20/14
·  Wall Balls
·  wall ball sit ups
·  slam balls
·  medicine ball cleans

20 min AMRAP: run, push press, t2b, kb

WOD: 20 min AMRAP

200 m run
10 push press 95/65
15 toes to bar
20 kettlebell swings 24/16

5 RFT or Crossfit Total

WOD:

If you did not do the Crossfit Total yesterday that will be your workout today.

Crossfit Total

• Back squat 1 rep max
• Strict press 1 rep max
• Deadlift 1 rep max

If you did then the WOD is

5 RFT

• 10 broad jumps
• 20 sit ups
• 30 squats

How to deadlift and get strong

GREAT article by Coach Mark Rippetoe on the deadlift: Are You Ignorant When it Comes to the Deadlift?

It's the most basic, obvious movement in barbell training, the one with the most carryover to everyday tasks and the easiest to learn of all the basic exercises.

You just step up to the bar with a vertical-jump stance width, with toes out and your shins about an inch from the bar, grab it just outside your stance with your knees still straight, then bend your knees forward and out a little bit until your shins touch the bar, squeeze your chest up until your back is flat, take a big breath, and drag the bar up your legs until you're standing up straight.

See? One (admittedly run-on) sentence describes the whole thing.

But just because a task can be described simply doesn't mean that there aren't any important details. Fortunately, they can be built into the instructions, if the instructor is clever. Our one-sentence deadlift instruction carries a lot of important information, and if it's followed correctly and intelligently, it'll result in a perfect deadlift every time.

Crossfit Total III

WOD:

Crossfit Total

• Back squat 1 rep max
• Strict press 1 rep max
• Deadlift 1 rep max

Avoiding failure on paleo (or how to not do the "faileo" diet by mistake)

There are lots of good tips on how to avoid failure on paleo -- adding in too many "cheat" days so you never get the benefits, etc.

One easy mistake to make -- that can sneak up on you -- is just switching the ingredients for foods from grain based to non-grain, or from sugar to other sweeteners.  You cannot expect to make progress -- or see the benefits -- if you just replace wheat flour with almond flour and refined sugar with honey.

The focus of eating whole foods and real foods is getting our bodies aligned biologically with our biological heritage.  We are adapted to eat certain foods, and while humans are biologically able to eat about anything and survive -- we don't want to just survive but thrive!

Here are a couple of good articles from the excellent Whole 9 blog about why "gluten free" isn't good enough.  A great discussion of a lot of the key issues, and a good warning to us to be careful as we transition to healthier eating to not sabotage ourselves without realizing it.  The takeaway quote:

Bread is still bread (and a pancake still a pancake), regardless of the grains [or flour] with which they are made.  If you are actively trying to break your carbohydrate addiction or curb your wicked sweet tooth, you will make more progress by avoiding those kinds of foods altogether for a while.  (In fact, that’s one of the rules of our Whole30 program.) 

Change your habits and learn to make new foods (instead of just replacing your old, unhealthy foods with new ingredients) and your cravings and addictions will be far easier to let go.

Why "gluten free" isn't good enough: part 1, part 2

3 RFT: 50 Double Unders/25 Wallballs

Strength workout: Strict Press 3X5

WOD:

3 Rounds For Time

• 50 Double Unders
• 25 Wallballs

21-15-9: Deadlift/Toes to Bar

Strength workout: Back Squat 3X5

WOD:

21-15-9

• Deadlift #155/115
• Toes to Bar

3 min Max Reps

WOD:

3 minute maximum reps:

• Slam Ball
• 1 minute rest
• Calorie Row
• 1 minute rest
• Box Jumps 24/28
• 1 minute rest
• Burpees

Bear Complex

WOD:

Bear Complex

5 rounds of 7 reps of each:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Rest as needed

Post loads on whiteboard.

You do each lift one time through and repeat for 7 reps. Do not set the bar down between lifts. Repeat 5 times.

Kettlebell Karen

Strength Workout: Max Rep Chin Up (lowest band) x 3

WOD:

KettleBell Karen

150 kettlebell swings for time

12 - 50m Sprints

Strength workout: Power Clean 3X5

WOD:

12 - 50m sprints

Rest 45 seconds between each sprint

15-12-9-6-3: Wall Ball Sit Ups/SDHP/DU

Strength workout: Strict Press 3X5

WOD:

15-12-9-6-3

Wall Ball Sit Ups  #20/14

Sumo Deadlift High Pull  #32/20

Double Unders

15 of each the first round

12 of each the second round

9 of each the third round

6 of each the fourth round

3 of each the last round

4 RFT: 200 m/20 Kettlebells /200 m/20 Box jumps

4 rounds for time:

200 m run
20 kettlebell swings
200 m run
20 box jumps

Are Roasted Nuts Healthy? | Mark's Daily Apple

Are Roasted Nuts Healthy? | Mark's Daily Apple

Great article from Mark Sisson on eating roasted nuts and nut based flours. Jump over and read the whole thing, but here is the takeaway:

Exercise moderation with the baked goods. Be smart and pay attention to what they’re doing to your body. If you find yourself gaining weight after too many walnut meal pie crusts, maybe cancel your Amazon subscription to the nut flour variety pack. All in all? Don’t eat this stuff all the time. They’re treats. They’re not really health foods, regardless of the quality of ingredients used. Just like you wouldn’t eat cupcakes every day and think you were making a massive contribution to your health, don’t eat almond muffins every morning and call it breakfast. And remember, if you’re going to eat nuts, the best option in my book are macadamias, hands down.

How do you walk?

Do you walk -- at all -- duck footed (with your toes pointing out)?

If you do, watch this video on mobility.  Walking posture is really important, and sets up a lot of other issues in your posture and mobility, starting with your feet.

Pay attention, and start working on your gait!

Level 1 Cert!

Monica and Matt are back from their level 1 cert in Singapore!

Well done guys!!

Deadlifts & sled drags!

25 m sled drags. 

8 rounds.  Rest as necessary between rounds.

Load them heavy!

Afternoon class

Here's a photo of yesterday's afternoon class!

For time: 10-1 KB/1-10 Push Press

Strength workout: 20 reps backsquat at 70% max

WOD:

For time
10-1 Kettlebell
1-10 Push press

Round 1: 10 KB swings, 1 push press.
Round 2: 9 KB swings, 2 push press (etc.)

Resistance

Great video from Jogo CrossFit.  Watch it full screen with the sound up.



Overcome Resistance from Jogo Crossfit Bellingham on Vimeo.

Look who's having a hard workout...

Yes, Adam is in the Maldives (but coming back in mid December).

And it does look like a hardship posting...

Saturday workout: "Fast and Light": thrusters + prowler

Great intro class and Baseline WOD on Saturday!  Welcome Kim, Mike and Lars!

The open workout for Saturday this week:

"Fast and light" -- the goal to work a light bar for speed and then hit the prowler.

Three rounds, resting as needed between rounds.

5 thrusters, 50 meters prowler push (25 m out and back)

No, it isn't easy.  The third round is rough.

Tabata: Broad jump/Push up/Lunge/Sit up

For total # of reps:

Tabata:
Broad jump
Push up
Lunge
Sit up

Strength workout:

Find your max height box jump.

Remember (as you can see from Jack's photo) it is mostly mental...

4 RFT: Handstand/Active Squat/Pull up hold/plank

4 rounds for time

1 minute each of:

Handstand hold
Active squat (holding just below parallel)
Pull up hold (holding your chin above the bar
Plank

Scale as appropriate, but accumulate 1 minute on each before moving on.

Dana scaling handstands

Plank can be from full extension or elbows.  But keep the core straight.

4RFT 5 tire flips/20 sledges

4 Rounds for time

5 tire flips
20 sledge hammer strikes

1 minute rest between rounds


Working in teams or solo.

7 RFT: 20 DU/1 power clean

Today's WOD

7 rounds for time
20 double unders
1 power clean

And the strength work was deadlifts, with Halida hitting PR! Way to go!

Rounds of Cindy plus running

Today's strength workout was 5 sets of 3 rep push press.

Linda lifting while Brian looks on in awe.

Brook setting up -- great form, elbows up and barbell in the rack position.

And up and locked out.

The work out was:

2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
200 m run
2 rounds Cindy
400 m run
2 rounds Cindy
200 m run