December PR Board

White Board 24 Dec - 28 Dec

NYE

Deadlift 5RM (add 5#)

In even teams complete
18 min AMRAP:
25m sprint with sand bag (20kg)
Drop sand bag and sprint back to start

Score is total number of times sandbag goes to 25m and back.

Hours for the next little bit

Dec. 31 - 7am & 8am
Jan. 1 - closed
Jan 2, 3, 4 - 8am & 5:30p
Jan 7, 8 - 8am & 5:30p
Jan 9 - return to regularly scheduled programming

Suns out Guns out

Floor Press 3x5 (add 5#)

12 min AMRAP:
10 Dynamic Push ups (to plates)
10 Supine ring rows
10 Banded Good Mornings (Green/Blue)

Post rounds and reps.

Ball slams

Back Squat 3x5 (add 5#)

100 Ball slams for time

Post load and time to board.


Cashout:
40 Evil Wheels

The Chief

Power Clean Technique

The Chief:

5 Rounds of:
3 min AMRAP:
3 Power Cleans (115/65)  Scale up*** 135/75
6 Push ups (Hand release)
9 Air squats

Post total reps to board.

Christmas Eve

4 Position Pull up
- Complete one resisted negative
- Perform 1-3 pull ups in each position immediately after
- Rest as needed

For time:
50 Evil Wheels
100 Kettle bell Swings
On the minute complete 5 Burpees

Partition reps as needed.
Post time to board.

Whiteboard

FBGB

Deadlift 5RM (add 5#)

This is the start point for our new linear progression.
Add 5# to your 5RM from last week (Dec. 11)


Football Gone Bad:
3, 5 minute rounds

One round is 1 minute at each station

KB Thruster (20kg/20#)
Box Jump 20" (Step down)
Push Ups
Double Under
Calorie Row

Rest 1 min between rounds.

Post total reps to board.

Keep on pushin

Floor Press 3x5 @ 90% of 5RM

4 RFT

5 Thrusters (115/65)
10 Supine Ring Pull ups
15 Burpees

Post time to board.

Run Prep CNTD.

500m Run x 7
Rest 2:00

Cashout:
20 Evil wheels
30 Banded good mornings


Post fastest and slowest to board.

What is CrossFit?

Great video. Watch it and share it with friends who are A) wondering what this "CrossFit" thing is you're into; and B) are thinking about checking it out...

Power Snatches!

Skill:
Power Snatch Technique

EMOTM for 15 minutes
2 Power Snatches (95/55)
Max Ball Slams til :30


Post load to board.

The gym...

Here is a great photo of the gym from today.  We'll be moving some things around in the next week or so to help accommodate our growing classes, and give everyone some more space.

To help deal with the larger classes, please be sure to not wander around the gym while a class is in session. Feel free to drop your stuff at the lockers, and head out for a run, or head over to the area to the right of the gym (with the bamboo canopy) to warm up and hang out.  Be especially careful around the door in case the WOD involves running -- you don't want to get trampled!

Thanks!

Volume

Back Squat 3x5 @90% of 5RM
***(Dec 10)

This is the start point of our new linear progression.

Death By 15m.

Sprint 15m the first minute, 15m and back to the start the second minute, 15m and back and back to 15m the third.......til failure.

Cashout:
4 Position Pull up


Post last round of 15m sprints completed.

White Board

Floor Press!

Floor Press 5RM
Then 80% Max Rep

Prowler 15/25 (50#/20#) x 5 cycles

Post 5RM and slowest shuttle to board.

Strength on Strength

Back Squat 5x1 @ 105% of your 5RM
*See Monday 10/12


8 Min AMRAP
5 Power Clean to Push Press (115/75#)
5 Ring Dips

Post load and rounds to board.

500m Repeats

Max Pull ups x 3 or
Ring Rows 5 x 8

*Scale up Max Pull ups x 5 w/25#

500m Run x 6
Rest 2 min

Post fastest and slowest interval to board.

Cashout: 30 Evil Wheels

5RM again

Deadlift 5RM
*Set a PR

This is not part of our linear progression.  Go for broke on a 5RM.

Tabata:
Double Unders
Slam Balls (12/9kg)

Post new 5RM and total reps to board.

White Board 3 Dec - 7 Dec

New 5RM

Back Squat 5RM (set a PR)

*Do not continue your linear progression- set a 5RM.

10 min AMRAP
5 Box Jumps (24/20")
5 Burpees
5 KB Swings (32/20kg) Russian Swings

Post 5RM and Rounds completed to board.

Squat 1RM

Back Squat 1RM

50m Ladder + 10 Burpees

i.e. 10m run and back 10 Burpees, 20m run and back 10 Burpees.........

Post 1RM and time to board.

PC 1RM RR/T2B

Power Clean 1RM

21-15-9
Toes to Bar
Renegade Row

Post load and time to board.

Return of the EQI

Max Pull ups x 3 or
Ring Rows 4x10
*Scale up Max rep pull ups x 3 w/ 25#

500m Run x 6
Rest 2:30

Post total time to board.

EQI
1 min total each leg.  Rest 1 min between each leg.

OTM Run/Ball slam

Deadlift 5RM (add 5#)

EMOTM for 15 min:
50m Run
7 Ball Slams (12/9kg)

SC/LJ

Back Squat 3x5 (add 5#)

EMOTM for 12 min:
2 Squat cleans (135/75#)
16 Lateral Jumps

*Scale up (155/85#)

Post load to board.

Schedule change for the week of December 3 - 7

The 7am classes for Monday, December 3rd, and Wednesday, December 5th, have been cancelled. Also, the 9am for Tuesday, December 4th, is cancelled.

We return to regularly scheduled programming Monday, December 10th.

November PR Board

White Board 26 Nov - 30 Nov

Deadlift 1RM

Deadlift 1RM

Tabata:
Flutter Kicks
Renegade Rows

WB/DU

3 RFT
20 Double Unders
30 Wall Balls

Post time to board.

Bit more

1.5k Row
Then
5 Rounds of the couplet
10 Hand Release Push ups
20 Sit ups
Then
3.5k Run

Press 1RM

Strict Press 1RM

Death By Burpees
*Ball Slam Buy in (12/9kg)

Complete 1 Ball slam and 1 Burpee, 1 Ball Slam 2 Burpees, 1 Ball Slam 3 Burpees until you cannot complete reps within the minute.

NYT Must Read: Big Sugar's Sweet Little Lies

A must read article at the NYT, Big Sugar's Sweet Little Lies.

For 40 years, the sugar industry's priority has been to shed doubt on studies suggesting that its product makes people sick... [I]n more than 1,500 pages of internal memos, letters, and company board reports we discovered buried in the archives of now-defunct sugar companies as well as in the recently released papers of deceased researchers and consultants who played key roles in the industry's strategy. They show how Big Sugar used Big Tobacco-style tactics to ensure that government agencies would dismiss troubling health claims against their products.

This is a long article, but is valuable both to see how the sugar industry has been protecting itself by confusing the science, as well as for the links in the articles they cite.  An excellent source of information and related articles.  Find some time to sit down and read through it.  It is pretty eye opening in places.  Be sure to click through to related links as well.

Gasser/KBs/SU

Back Squat
3x5 (add 5#)

5 RFT
10 Kettlebell Swings (32/20kg) Russian Swings***
15 Sit ups
1 Full Gasser
Rest :30

White Board 19 Nov - 23 Nov

SHS/BSL 2.0

Deadlift 3RM

18 min AMRAP
10 SHS R
10 SHS L
10 Ball Slams
100m Run

B and B

Press 3x5 (add 5/2.5#)

10 min AMRAP
5 Box Jumps (34/24")
5 Burpees


*Step Down on box jumps

Distance CNTD.

2.5k Run
5 Rounds
10 Barbell Step ups (95/65#)
10 Russian Twists (35/25#)
2.5k Run

PC/Burpees

Max Pull ups x 3
*Scale up Max Pull ups x 5

10 RFT
3 Power Cleans (135/85)
3 Burpees

White Board 12 Nov - 16 Nov

OHS, Sprints

Overhead Squat 5x2 (add 5#)
*See  29/10

2 RFT
Sprint
50m-100m-200m-300m-200m-100m-50m
Rest :30 Per Effort.

Post total time to board.

New t-shirts!

New t-shirts are in, in several different colors!  With a design in part inspired by our friends at Bangkok Kettlebell, it features the head of our logo krut (garuda) on a kettelbell on the front, with a small full krut (garuda) on the back.

Saturday: Training/rowing/BBQ

We had a  busy Saturday at CrossFit Chiang Mai!

First, the football (soccer) team from Chiang Mai International School came in for strength and conditioning. After some agility work, a workout from CrossFit Football -- 5 rounds for time, 20m bear crawl, 5 deadlifts and 10 burpees jumping laterally over the barbell.

Next, we had a rowing workshop focused on improving rowing technique, learning more about the equipment, how to set the damper, and what cues to use to row better. Then we hit a 2,000 meter row, and there were some PRs set!  Good job Agi, Monica, Mike and Christa!

Finally, we had a BBQ celebrating Chris and Nat's wedding last week for those who couldn't get down to Katchanaburi.  Thanks to all who helped grill, who brought food, and who helped make it a fun time!

Clean Complex, an old favorite

5 Cycles
2 Power cleans + 1 Squat clean

Find heaviest load.


Tabata Sledgehammer swings
Tabata Burpees
Tabata Sledgehammer swings

Post load and score to board.

Barbecue!!

Chris and Nat got married and CrossFit Chiang Mai is going to celebrate!

Join us for a barbecue this Saturday from 11am-2pm.

4th Quarter is Ours

Max Pull ups x 3
*Scale up Max Pull ups x 3 - 1 min rest

5 RFT
20m Bear Crawl
5 Deadlifts (225/155#)
10 Over Bar Burpees

Some people cannot be trusted to be in the gym on their own...

BSQ/Tabata

Back Squat 3x5 (add 5#)

Scale Up*
3-3-3-3-3

Tabata:
Ball Slams
Sit ups
Push ups

Just because...

Human powered Rube Goldberg machine* by Red Bull.





*Rube Goldberg machines are unnecessarily complicated machines to do a simple task (in this case, getting a can of Red Bull out of ice).

PC/KBs/Run Revisited

Power Clean Technique

20 min AMRAP
5 Power Cleans (135/85#)
10 KB Swings (24/16kg)
200m Run

The health benefits of... chocolate!

Like you really need an excuse to eat more dark chocolate!

This is a great time for this question, since Halloween candy will be running out soon, and those on tight budgets may be tempted to skimp on their chocolate. Should they?

Chocolate Is Not Considered Essential … Yet

Chocolate has not yet been recognized by the Food and Nutrition Board of the National Academies as an essential nutrient. We haven’t either: Our food plate lists it among “pleasure foods,” which are healthful but optional.

However, we are becoming ever-more chocolate friendly. In the new edition of our book, we list chocolate among our “supplemental foods” which we recommend consuming regularly. But our suggested dose is “as desired.” Perhaps we should narrow that down a little.

Jump over to Perfect Health Diet for more!

1min max

Press 3x5 (add 2.5)

4 Rounds
1 min Max Burpees
1 min Russian Twists (35#/25#)
1 min Ring Rows (Scale up: Strict Pull ups + 25#)
Rest 1 min.

No WODs today!

We're closed today for the wedding of Chris and Nat. We'll be back on action Monday morning.

If you want to get a workout in today the WOD is 100 burpees for time.

Cindy but better

Back Squat 3x5 (add 5#)

15 min AMRAP
5 Pull ups
10 Push ups
20 Double Unders

BuBrJ/KBs Revisited

Press 3x5 (add 2.5#)

10 RFT
5 Burpee Broad Jumps
10 Kettlebell Swings (32/20kg)