Happy Halloween!!

Here are a few shots of Halloween at CFCNX!

Thanks to all who came in costume.  If you've got a photo from the afternoon class post it to our Facebook page!

 An egg and the Enegizer Bunny!

Darth Vader's sister!

3 RFT: 15 DB or KB thrusters/15 DU/15 Burpees

3 rounds for time

15 dumbell or kettlebell thrusters
15 double unders
15 burpees

Enjoy!

Baseline!

Strength work: Powercleans 3 x 5

Baseline:

500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

For time.

Tabata sledgehammer/double unders/row/flutter kicks

Strength: 3 rounds max reps pull ups

WOD
Tabata sledgehammer
double unders
row for calories
flutter kicks

The squat: Bar position

Great words of wisdom from Coach Rip. This for the backsquat with the low bar position, showing where it should hit on the back as well as the hand position. This is a very effective way to avoid elbow and/or wrist pain, as it ensures that the arms are not taking the load of the bar.

Platform: The Squat - Bar Position from stef bradford on Vimeo.

15 min AMRAP: 6 MB sit ups/9 push ups/12 box jumps

15 min AMRAP
6 Medicine ball sit ups 20/14
9 push ups
12 box jumps 24/18

Mae Hong Son WOD

Hike 3 km through the woods.
Two 200 m sprints steep uphills on the road
20 burpees
Hike 3 km back

Profile of Iceland Annie

This video is great.  A profile of Annie Thorsdottier, from Iceland and the winner of the 2011 CrossFit Games.

Watch it and be inspired!

5 RFT: 45 sec handstand/12 supine ring rows/12 wall balls

5 RFT
45 sec handstand
12 supine ring rows
12 wall balls

Fundraiser for Hadley!

On November 8 CrossFit Chiang Mai will be hosting a fundraiser at Chiang Mai International School (CMIS) for a former CMIS student, Hadley Stevenson. Hadley had moved to a boarding school in England and was in an accident that broke her back. Sadly, she is unlikely to walk again.

Inspired by the Wounded Warrior Project, we will be doing a classic CrossFit workout, Fight Gone Bad. Scored for points, we will raise money to send someone from CMIS to London to encourage Hadley.

More details to come!

Prowler shuttles: 50 m 90/70

Prowler shuttles to 50 m

90/70 lbs

Post fastest and slowest times to the board.

Mini Murph: 800 m then 10 rounds 5 pull ups/10 push ups/15 squats then 800 m run

Mini Murph:
800 m then
10 rounds 5 pull ups/10 push ups/15 squats then
800 m run

3 RFT: 500 m row/1 min rest

3 RFT
500 m row
1 min rest

Barefoot shoes

If you are interested in trying "barefoot" or minimalist shoes, SportsWorld has Merrell Trail Gloves in stock!

Whole sizes. I saw them at Kad Suan Kaew. And got the size 12.

4 RFT: 10 slam balls/10 thrusters

4 RFT
10 slam balls
10 thrusters 95/65

Welcome Cormac

And Luke and McKenna from Monterey

4 RFT: SDHP/Box

4 rounds for time
1 min Sumo deadlift high pull max reps
1 min Box jump
1 min rest

32/23 kg kettlebell
24/18 box

Age & CrossFit

Great story from a 63 year old avid CrossFitter...

Kettlebell Karen: 150 for time 24/16

Kettlebell Karen
150 for time
24/16 kg men/women

Every minute on the minute for 15 minutes, 7 wallballs and 5 burpees

Every minute on the minute for 15 minutes, 7 wallballs and 5 burpees

Paleo in the news...

Good link via Primal Power via Paleo Comfort Foods about a CBS news series on Paleo eating.

A growing number of scientists, medical doctors and nutritionists have argued that a Stone Age lifestyle could benefit human health and even cure chronic diseases.

The concept behind the Paleo or Primal diet movement is that our DNA, our genetics, have changed little since Paleolithic era or Stone Age. That means our bodies would work better and with greater efficiency if we ate, exercised and socialized like our prehistoric ancestors...

University of California at San Francisco researchers are showing how a modern-day Paleo diet works just as well as statin drugs when it comes to dropping cholesterol levels.

Click through to the first article and video link here.

400 m run, rest 2 minutes, repeat 6 x

400 m run x 6
Rest 2 min between rounds

Post fastest and slowest times.

CrossFit Total

CrossFit Total
Best of three single lifts
Back squat
Press
Deadlift

MMA Fighter and Primal

Great testimonial from an MMA fighter about cleaning up his nutrition via the Primal/Paleo approach, Mixed Martial Arts Fighter Goes Primal.

My name is Abe Wagner. I’m 31, 6’4” and 250 lbs. I pay my bills by fighting other large men in a cage in front of a crowd. My journey to the Primal Blueprint way of life was somewhat long and round about. I was originally introduced to the paleo diet concept through Crossfit. To say my understanding of the key concepts was flawed and incomplete would be an understatement. In retrospect, I was on what is commonly called the “fail-eo diet”. I was still trying to “stay low fat”…you know, for the health of my heart. Wow, I couldn’t have been more off! I was also getting the majority of the fat I was eating from nuts (read Omega-6). Needless to say it didn’t work out too well, and while my body composition had improved, I felt like crap all the time and had no energy, which eventually led me to declaring that the way of eating didn’t work.

Jump to Mark's Daily Apple and read more!

More lifting...

More lifting...

Weight lifting videos

Here are some videos to get you inspired for Monday and Tuesday's CrossFit total (max effort, best of 3 attempts at backsquat, press and deadlift.

7 RFT: 3 Handstand push ups/5 Power cleans/7 Pull ups

7 RFT
3 Handstand push ups
5 Power cleans
7 Pull ups

10 RFT: 3 back squats, 6 dips

10 RFT
3 back squats
12 dips

(thanks Josh for the photo!)

Turtle!

Another visitor...

3 RFT: 100 m sprint, 15 push ups, 100 m sprint, 15 push ups, 30 sec rest. THEN 50 m prowler push, 50 m prowler drag. 3 rounds time each round.

3 RFT:
100 m sprint
15 push ups
100 m sprint
15 push ups
30 sec rest

THEN
50 m prowler push
50 m prowler drag
3 rounds

Time each round

What about rice?

We live in a rice based society, but also know that just because something is traditional doesn't mean it is the best choice for you nutrition wise.

Today we've got a great article from Fitbomb.com about rice. Good article.  The take away is that it is probably fine in moderation, depending on your goals (i.e. not so good for weight loss, but not necessarily a bad source of starch if you need it).

In spreading the good word about Paleo eating, it’s just easier to tell people to avoid all cereal grains (among other things). It’s become almost automatic for us to reel off the evils of grains: lectins and phytates and gluten, oh my! Gluten-containing grains are particularly nasty, and by now, we all know to steer clear of them. (Right?) So it’s natural, I suppose, for people to lump rice together with wheat, oats and the rest.

But will eating rice wreck you just as much as eating wheat bread?

The short answer: Nope.

Rice doesn’t contain gluten, for one. And while it does contain anti-nutrients, most of them are located in the hull and bran of the rice seed, and can be lost or neutralized through milling and cooking processes.

3 RFT: 1000 m row, 1 min rest between rounds

3 RFT:
1000 m row
1 min rest between rounds

New hours for October

This week, we are canceling the 7 AM class, but starting next week will have two new classes--Monday and Wednesday at 5 PM.

So classes will be 8 am Monday through Friday and 5 pm Monday through Thursday. We will also have the Saturday class 9-11 am.

12 min AMRAP: 5 Push press/10 push ups /15 box jumps

12 min AMRAP:
5 Push press
10 push ups
15 box jumps