Back Squat 5RM or 1RM
*Set a PR
4 Rounds
45 on 15 off of:
Wall Balls (20/14#)
Russian Twist (16/12kg)
Double Unders
Post 5RM or 1RM to board- and total reps.
Thursday, February 28, 2013
Wednesday, February 27, 2013
Press
Strict Press
5-5-5
8 min AMRAP
3 Push Press (115/75#)
5 Ball Slams (18/9kg)
7 Weighted Sit Up *Scale up T2B
Post heaviest 5 and rounds to board.
5-5-5
8 min AMRAP
3 Push Press (115/75#)
5 Ball Slams (18/9kg)
7 Weighted Sit Up *Scale up T2B
Post heaviest 5 and rounds to board.
Tuesday, February 26, 2013
Swinging in the rain
Hang Power Clean
6x2 @ 90% of 2RM (22/2)
Scale down Deadlift 5RM (add 5#)
OTM for 14 min
Even 10 Sledge Hammer Swings
Odd 10 KB swings (32/20kg)
Sprint 50m
6x2 @ 90% of 2RM (22/2)
Scale down Deadlift 5RM (add 5#)
OTM for 14 min
Even 10 Sledge Hammer Swings
Odd 10 KB swings (32/20kg)
Sprint 50m
Monday, February 25, 2013
Why do the Olypmic lifts (snatch, clean & jerk)?
Why do we do the Olympic lifts? Yes, they are fun and challenging, but what else are they good for?
If you are interested in general fitness, strength, and conditioning, the Olympic lifts are an excellent way of developing strength, speed, agility and balance -- four keys to being fit, and remaining mobile and health as you grow older. They are technically challenging -- which can be initially difficult, but brings with it its own intrinsic rewards as you slowly develop mastery and speed.
The Olympic lifts require good overall mobility, as they involve our hips and shoulders -- two of the most important joints in the body -- but it is mobility coupled with control and strength. As CrossFit athletes, we want to develop strength AND mobility -- being strong and lacking mobility isn't good, nor do we want to be mobile or flexible but weak. The Olympic lifts help develop both these key aspects of fitness.
If you are involved in other sports -- from basketball, ultimate frisbee to golf or running -- the Olympic lifts and their variants can be tremendously helpful as well. Jace Derwin has a great post up on Lift Big, Eat Big on Olympic weightlifting that is worth a read: Olympic Weightlifting For Sports Performance:
If you are interested in general fitness, strength, and conditioning, the Olympic lifts are an excellent way of developing strength, speed, agility and balance -- four keys to being fit, and remaining mobile and health as you grow older. They are technically challenging -- which can be initially difficult, but brings with it its own intrinsic rewards as you slowly develop mastery and speed.
Pui with a successful jerk cheered on by Miriam... |
The Olympic lifts require good overall mobility, as they involve our hips and shoulders -- two of the most important joints in the body -- but it is mobility coupled with control and strength. As CrossFit athletes, we want to develop strength AND mobility -- being strong and lacking mobility isn't good, nor do we want to be mobile or flexible but weak. The Olympic lifts help develop both these key aspects of fitness.
If you are involved in other sports -- from basketball, ultimate frisbee to golf or running -- the Olympic lifts and their variants can be tremendously helpful as well. Jace Derwin has a great post up on Lift Big, Eat Big on Olympic weightlifting that is worth a read: Olympic Weightlifting For Sports Performance:
Olympic Weightlifting is not only an incredible sport in and of itself, but its use as a training aid to other sports may be the most transferable form of time spent in a weight room. The point of emphasis for athletes shouldn’t have to be within the competition standard (though it doesn’t hurt) but instead on the RATE OF FORCE DEVELOPMENT. RFD simply means the speed at which force can be produced. Stronger athletes can produce more force, but the SPEED at which this takes place is the more important figure, specifically in sports where sprinting, jumping and throwing are used. This is where O-Lifting reigns supreme, for it is the best way to move the most amount of resistance in the fastest way possible. You have to train fast to be fast...
If you are involved with a form of competition outside the world of strength sports, consider adding in Olympic variations to your training to help optimize your performance. Whether you are a high school athlete, weekend golfer, or just want to experience running faster and jumping higher, use Olympic lifting to help maximize your athleticism. Don’t treat O-lifting as a means to an end, but choose to get better at it and develop the skills of the sport to reach a new potential. Weightlifting is one of the few skills that nearly every top athletics organization uses with its best athletes. To be very clear, being good at weightlifting won’t make you and all-star at any sport, but it will give you more tools to work with and open your potential to be better at what you do as an athlete.
Friday, February 22, 2013
Saturday - Run For Relief
This Saturday, Feb 23rd, there will be no Saturday WOD. Join us at Huay Tung Tao for the 5k Run for Relief. You can find details for the run here. Registration begins at 7am and the run starts at 8am. Stick around after to help clean up.
At 11:30 we'll be meeting back at CrossFit Chiang Mai for a BBQ and potluck. Bring some meat to throw on the grill and a dish to share.
See you guys Saturday!
At 11:30 we'll be meeting back at CrossFit Chiang Mai for a BBQ and potluck. Bring some meat to throw on the grill and a dish to share.
See you guys Saturday!
Hang Cleans
Hang Power Clean 2RM
8 min AMRAP
2 Power Clean to Push Press (115/75#)
10 Russian Twists (45/25#)
20 Double Unders
Post 2RM and rounds to board
8 min AMRAP
2 Power Clean to Push Press (115/75#)
10 Russian Twists (45/25#)
20 Double Unders
Post 2RM and rounds to board
Thursday, February 21, 2013
Floor Press drop sets
Floor Press 3x5 @ 90% of 5RM
(Feb 4th)
4 Rounds 30s on 30s off:
Burpee
Calorie Row
Med Ball SU (Scale up T2B)
Post total reps to board.
(Feb 4th)
4 Rounds 30s on 30s off:
Burpee
Calorie Row
Med Ball SU (Scale up T2B)
Post total reps to board.
Wednesday, February 20, 2013
Snatch Skill
Hang Snatch
2-2-2-2-2
**Scale Down**
Snatch Grip DL
3-3-3-3
EMOTM for 10 min
3 OHS (AHAP)
6 Ball Slams
Post loads to board.
2-2-2-2-2
**Scale Down**
Snatch Grip DL
3-3-3-3
EMOTM for 10 min
3 OHS (AHAP)
6 Ball Slams
Post loads to board.
Tuesday, February 19, 2013
Football Gone Bad
"Football Gone Bad"
(Dec 21)
3 Rounds of min 1 stations:
Thruster (Dumbbell/Barbell/Kettlebell) (M: 95/20kg W: 65/12kg)
Box Jumps (20")
Push Ups
Double Unders
Calorie Row
Post total reps to board.
(Dec 21)
3 Rounds of min 1 stations:
Thruster (Dumbbell/Barbell/Kettlebell) (M: 95/20kg W: 65/12kg)
Box Jumps (20")
Push Ups
Double Unders
Calorie Row
Post total reps to board.
Monday, February 18, 2013
“You guys squat a lot'
This is what I hear from many of the drop-ins
who come to Crossfit Chiang Mai, and they are right. I personally love to squat heavy, and there
are a plethora of reasons you should too.
If you want to achieve the 'toned' look,
you need to get stronger. One of the
best ways to get stronger is to squat heavy
and often. Squatting light weights doesn't force
adaptation; thus, you don't get stronger.
Squatting is one of the major aspects of
strength training, as is the dead lift, press, and pull up.
The CDC lists the following benefits of
strength training:
[Strength training]...can be very
powerful in reducing the signs and symptoms of numerous diseases and chronic
conditions, among them:
Arthritis, diabetes, osteoporosis,
obesity, back pain, depression
And, [remarkably]... "Strength training can provide up to a
15% increase in metabolic rate, which is enormously helpful for weight loss and
long-term weight control."
This is not ‘Joe Bro Biceps’ without
sources, this is the Center for Disease Control with empirical evidence. [As an aside; there are far too many
articles/blogs/whatever with people spouting off information and people blindly
accepting it as factual. Always be sure
to check the sources and look for facts to back up the claims]
You can read for yourself here: http://www.cdc.gov/physicalactivity/growingstronger/why/index.html
I understand it is hard to train some
days; maybe you feel you just 'don't have it.' It’s important to persevere on
these days. If you want results they
come with consistency and
hard work. There are no short cuts. There have been many days where I've felt
terrible, but still set PRs. Of course,
injuries and other limiting factors are exceptions, and in these cases, pushing
yourself is not an option.
But why squatting/deadlifting/pressing?
Because these are the fundamental, multi-joint, compound movements for strength
training. Movements that will be your
greatest asset in combating the chronic ailments previously listed on the CDC website
(If done consistently and properly). You
can't clean if you can’t dead lift, you can't snatch if you can't overhead
squat, you can't over-head squat if you can’t back squat... You catch my
drift. It's all about progression.
(http://community.crossfit.com/article/dissecting-fish)
As you can see, the variety of movements
(blue) needed as a beginner is almost non-existent (and this is for 36
months!). That is why we do what we
do. You see many of the same movements
because they are the fundamentals [push up, pull up, sprinting, and
jumping...etc].
From all of the books I have read on training,
I’ve discovered that programming strength is as much of an art as it is a
science. When in doubt, I use K.I.S.S. ‘Keep it simple stupid.’ This graph reinforces that theory. You can progress considerably by keeping it
very basic. By working on the fundamentals consistently
we can start to build confidence and reinforce proper movement and technique.
Also, within this graph, notice the rate
of improvement (purple). Within the
first year, an enormous amount of improvement in flexibility, strength, speed,
and conditioning can be observed. This
is why, as a beginner, it is beneficial to keep it basic - variety isn't
necessary. By-products of increasing
one's ability in these areas will include body recomposition, weight loss (diet
abiding), and looking better naked.
Lastly, the rate of adaptation, (green)
is at its highest the moment you walk in the door for the first time. As a beginner,
becoming familiar with the movements and their names can be confusing and maybe
frustrating. The good news is, this will
get much easier as you progress. Meanwhile,
your body is quickly adapting and creating better proprioception (i.e. agility
ladder without staring down) and increasing muscle recruitment (i.e. squatting
heavier weights). Embrace being a
beginner because your body is ready to adapt!
Here are three different members of our
gym with very different body types. They
have been consistent with our protocol of three sets of five on squat and one
set of five on the deadlift. There has
been some other forms of testing through these cycles (i.e 3RM or 1RM/max
effort) but the work load is consistent.
The first is Mike Riley who started his
very first 3x5 at 195lbs. From July till
January he has increased his 5 rep max to 305lbs (also note his 1 rep max being
300lbs on October 1st).
Second, is Esther Wakeman who started her first 3x5 at 30lbs. From here we worked on technique and took a
step backwards in weight. Notice, how this took place in late September, we then
progressed to squatting without a box in October. Just recently she performed a 5 rep max at
65lbs and 20 rep max with 50lb. Lastly,
Shelly Vander Molen Faucett started her deadlift 5 rep max at 85# in July of
’12. In November she deadlifted 200lbs
for a 1 and December she deadlifted 180lbs for 5.
The programming is very
simple and works. Trust it. I’ve done this with myself and experienced
enormous gains. Variety is great and
that is what we do at Crossfit but some things won’t change. The fundamentals are incredibly important. Stay patient and work hard- the results
will come.
OTM KB
Strict Pull Ups x 5
Scale up 3RM weighted pull up
EMOTM for 12 Minutes
10 KB Swings (24/16kg)
Sprint 50m
Scale up 3RM weighted pull up
EMOTM for 12 Minutes
10 KB Swings (24/16kg)
Sprint 50m
Saturday, February 16, 2013
Friday, February 15, 2013
DL + distance
3 RFT
800m Run (2 loops around tennis court)
10 Deadlifts (185/115)
10 Toes to Bar
Post time to board
800m Run (2 loops around tennis court)
10 Deadlifts (185/115)
10 Toes to Bar
Post time to board
Thursday, February 14, 2013
BS 5RM + blast from the past
Back Squat 5RM
*Set a PR (Jan 24th)
12 min AMRAP(Jan 3rd):
20 OH lunges (45/25#)
10 Ball slams (18/12kg)
Post 5RM and rounds + reps to board.
*Set a PR (Jan 24th)
12 min AMRAP(Jan 3rd):
20 OH lunges (45/25#)
10 Ball slams (18/12kg)
Post 5RM and rounds + reps to board.
Wednesday, February 13, 2013
FP 1RM
Floor Press 1RM
10 min AMRAP
5 Pull ups *scale up to strict pull ups
10 Push ups
20 Double Unders
Post 1RM and Rounds + Reps to board.
10 min AMRAP
5 Pull ups *scale up to strict pull ups
10 Push ups
20 Double Unders
Post 1RM and Rounds + Reps to board.
Tuesday, February 12, 2013
Drop sets
Power Clean 3x3 @ 90% of 3RM (8/2)
Scale down to DL 5RM
10 RFT
10 KB Swings (32/20kg)
5 Burpee Box Jumps (24/20")
Scale down to DL 5RM
10 RFT
10 KB Swings (32/20kg)
5 Burpee Box Jumps (24/20")
Monday, February 11, 2013
Thrusters
Max Strict Pull up x 3
*Scale up WPU w/25# x 3
OMT for 14 minutes complete:
Even minutes: 30 second max rep Thruster (95/65#)
Odd minutes: 100m Sprint
Post total thrusters to board.
*Scale up WPU w/25# x 3
OMT for 14 minutes complete:
Even minutes: 30 second max rep Thruster (95/65#)
Odd minutes: 100m Sprint
Post total thrusters to board.
Friday, February 8, 2013
Crushing Helen
Power Clean 3RM
"Crushing Helen"
8RFT
100m Run
8 KB Swings (32/20kg)
5 Plyo push ups
Post load and time to board.
"Crushing Helen"
8RFT
100m Run
8 KB Swings (32/20kg)
5 Plyo push ups
Post load and time to board.
Thursday, February 7, 2013
Widow Makers
Back Squat 20RM
Use 65-70% of 1RM
***Extra credit: increase weight and go for new 20RM
(if you do not have a 1RM- perform a 5x5 @ 85% of 5RM)
Tabata:
Burpees
Rest 1 min
Ball Slams (18/12kg)
Post 20RM and total reps to board.
Mandatory Cool Down:
500m jog
Couch stretch x 2 min.
Use 65-70% of 1RM
***Extra credit: increase weight and go for new 20RM
(if you do not have a 1RM- perform a 5x5 @ 85% of 5RM)
Tabata:
Burpees
Rest 1 min
Ball Slams (18/12kg)
Post 20RM and total reps to board.
Mandatory Cool Down:
500m jog
Couch stretch x 2 min.
Wednesday, February 6, 2013
Broad Jump retest
Broad Jump test
Max distance of 3 standing broad jumps (must stick the landing)
*Aug 1st*
*Aug 1st*
5 Rounds of:
45 seconds on 15 seconds off
Push press (115/65#) ***Scale up HSPU***
Box Jump (24/20")
Ring Row ***Scale up to strict pull ups***
Post distance and total reps to board.
Ring Row ***Scale up to strict pull ups***
Post distance and total reps to board.
Tuesday, February 5, 2013
DL 5RM
Deadlift 5RM
(Jan 8th)
In teams of two complete:
120 Toes to bar
20 Band Sprints (20m)
Post 5RM and time to board.
(Jan 8th)
In teams of two complete:
120 Toes to bar
20 Band Sprints (20m)
Post 5RM and time to board.
Monday, February 4, 2013
Fee Information
Just a reminder that our new fees start this month. It is now 2600 baht a month for unlimited or 2100 baht a month for basic (2 times a week).
For the month of February we will extend the old rates for those who pay 3 months in advance. For basic membership that would be 5400 baht for 3 months and for unlimited membership 6750 baht for 3 months.
For the month of February we will extend the old rates for those who pay 3 months in advance. For basic membership that would be 5400 baht for 3 months and for unlimited membership 6750 baht for 3 months.
Floor Press retest
Floor Press 5RM
*Dec 14
Team Row:
Max distance 20 minutes.
Switch every 150-200m depending on team size.
Post 5RM and distance to board.
*Dec 14
Team Row:
Max distance 20 minutes.
Switch every 150-200m depending on team size.
Post 5RM and distance to board.
Friday, February 1, 2013
Register for the games!
Registration for the CrossFit Open is LIVE!
It is only $10 to register, and is a fun way to compete with others worldwide.
Go to https://games.crossfit.com/competition to sign up!
It is only $10 to register, and is a fun way to compete with others worldwide.
Go to https://games.crossfit.com/competition to sign up!
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