Let's do the Time Warp again

Strength:

Floor Press 5RM then

• 1x3 @ 90% of 5RM
• 1x3 @ 85% of 5RM
• 1x3 @ 80% of 5RM

WOD:

5RFT

• 5 Deadlifts @ 70% of 1RM
• 10 lateral over-barbell burpees ("It's just a jump to the left.")

________________

post name and time

Team Murph

Strength:

• Deadlift 3x3 

WOD:

 

Teams of 3

- as a team complete 1500m run.  Once all 3 are back in the gym complete

• 100 pull-ups
• 200 push-ups
• 300 squats

- once your team has completed the chipper complete another 1500m run as a team.

Time ends when your entire team is back in the gym.

_________________________

post name and time to the board

Balls of Fire

Strength:

• Backsquat 2x10 @ 75% of 1RM
• max effort at the same weight

WOD:

5RFT

• 10 Wall Balls (20#/14#)
• 20 Kettlebell Swings (24k/16k)
• 20 Double Unders

________________
post time to board_

Tabatas

Strength:

• Strict Press 8x3 @ 75% of 1RM 

WOD:

Tabata

• Calorie Row 
• Slam Balls (15k/12k) 
• Kettlebell Swings (24k/16k) 

The Eagle

Strength:

Backsquat 3x5 (add 2.5# or 5#)

WOD:

8 RFT - using same pair of kettlebells

• 8 kettlebell front squats (24k/12k)
• 50m farmer's walk 

*15 min time cap

_______________

post name and time

Helen-ish

Strength/Skill:

Pull-up max effort x 3

WOD:

3RFT

• 400m run
• 21 Kettlebell Swings (24k/16k)
• 12 Toes to Bar

________________

post name and time

Rugby. RUGBY!!!!

This Saturday and Sunday is the Chiang Mai 10s Rugby Tournament!

We're helping sponsor the tournament, and will be cheering for the Chiang Mai Tigers, the team Coach Barry plays on.  The lads from the team have been in a few times for training (the really huge Thai guys), and we hope they do well this weekend.

The games will be played at Prince Royal's College (PRC) east of the river, off of Kaewnawarat Road.  The rugby pitch is behind the main school -- park near CMIS and you can walk to the pitch.  There is a flea market going on as well, so be aware of parking, etc.

Hope to see you there!

Congratulations to Matt on passing the CSCS exam!

After a lot of work, study and review, Matt passed his C.S.C.S. exam!

The CSCS is "Certified Strength and Conditioning Specialist" exam, offered by the NSCA, the National Strength and Conditioning Association.

Passing the CSCS is a huge amount of work, and we know Matt dedicated himself to putting in the hours of study and practice exams to pass this challenging test.

Well done Matt!

Team WOD

Strength:

Deadlift 1x5 (add 5#)

WOD:

In teams of 3 for time

• 3,000 meter row
• 150 slam balls (15k/9k)
• 150 push-ups
• 150 abmat sit-ups

*20 min time cap

____________________

post team name and time

Donkey Kong

Strength:

Strict Press 3x5 (add 2.5#)

WOD:

For time

21-15-9

• Burpees
• Kettlebell Swings (24k/26k)
• Box Jumps (24"/18")

_______________

post name and time

DT, Jr.

Strength:

Backsquat 3x5 - add 2.5lbs/5lbs

WOD:

5 RFT

• 9 deadlifts (115#/75#)
• 6 power cleans (115#/75#)
• 6 dynamic push-ups (45#/25#)

______________________
post name and time to board

White Board 14 Oct. - 18 Oct.

Singha Obstacle Race November 17!

This looks like a lot of fun.  We've already got several people from CrossFit Chiang Mai going -- who else want's to go??

Here's more info:

http://ama-events.com/index.php/en_US/the-singha-obstacle.html

let's squat

Strength:

Backsquat 3x5 (add 2.5#)

WOD:

10 min AMRAP

• 100m sprints
• 10 Kettlebell Thrusters (5 left arm/5 right arm)

_______________

post rounds & reps

like golf

1Strength:

chin-ups max effort X 3

WOD:

EMOTM for 12 minutes

• 2 power cleans 
• push-up plank hold for the remainder of the minute

if you come out of the plank then complete sit-ups for the remainder time.

score = number of sit-ups (low score is the goal)

________________________

post chin-ups (#/#/#) and score

keep moving

STRENGTH:

1x5 deadlift (@ 80% of 1RM)

WOD:

20min AMRAP

• 10 ball slams (15k/9k)
• 10 box jumps (24"/18")
• 200m run

_______________

post rounds & reps

light on your toes

Strength:

3x5 backsquat (add 2.5# to last Friday)

WOD:

10 min AMRAP

• 10 leg raises
• 15 KB swings (24k/16k)
• 50 toe taps

_______________

post rounds & reps

CrossFit Total Results, New Class Times and other news!

Well done everyone on the CrossFit Total we did last week!  We now have some excellent baseline data on everyone who participated, and we are already using the percentages off of your 1 rep max for strength and other work.  We've posted the averages for men and women, as well as some charts up on the wall in the gym so you can see how we did as a group. We'll be comparing those numbers at the end of this programming cycle to be able to track our progress, and will do some number crunching for everyone who participated.

Along with recording the lifts so you can track progress, we've also put up a new and improved leaderboard -- with all new numbers and scores.  We've added a Masters athlete category as well, starting at 40+ years, like the CrossFit Games. This will be a fun way to track where you are, how you are doing, and something to shoot for.  In addition to the CrossFit Total, we have the two Olympic lifts and we've got three key diagnostic workouts we'll also be tracking (2000 m row, 300 m shuttle run and the Baseline WOD).

If you want to get on the leaderboard, let a trainer know -- all attempts need to happen with a trainer present to count, and once confirmed we'll have a trainer (Monica) write it on the board (since her handwriting is the neatest!).  Saturday Open Gym would be a good time to go after something on the board if you are so inclined!  Just let us know!

NEW CLASS TIMES starting Monday October 21!

We're on the annual upswing in numbers, and so our 7:30 class is getting crowded (17 people today!).  We are going to add in a third morning class, and shift the morning classes to half an hour earlier to spread out the numbers.  New class times for the morning will be 7:00 AM, 8:00 AM and 9:00 AM, starting October 21, next Monday.

Questionnaire

We want to hear from you about your goals so we can help work with you on a plan to maximize your health and fitness.  We have a questionnaire that everyone should fill out this week.  Once we've heard from everyone, we will schedule one-on-one meetings with each of you so that we can help you reach your goals.

Pot Luck November 2!

Finally, we have a pot luck planned for November 2, the first Saturday of the month -- so in addition to a friends and family WOD, we'll have a pot luck following.  Please bring a side dish or meat or drinks to share!  We'll start around 11:30 until about 2:00.  See you there!

got grip?

Strength:

3x5 Strict Press @ 75% of 1RM

Partner WOD:

5 RFT

• Partner A completes 100m farmer's carry (AHAP)
• Partner B burpees
• Partner B completes 100m farmer's carry (AHAP)
• Partner A burpees

score = burpees

_________________________

post team name & total burpees

Hours of Operation

CrossFit Chiang Mai is open from 7:20am until 10:00am to accommodate our 7:30am and 8:30am classes and from 4:50pm - 7:30pm for our 5:00pm and 6:00pm classes. We are asking that you not enter the gym until 10 minutes before your workout, and if there is a workout in progress, that you not enter the gym until that workout has finished.  If you arrive more than 10 minutes before your class, feel free to go for a 500m jog.   You'll know the gym is open when the door is open.

Teens - the teen class is Monday & Wednesday from 3:30pm - 4:30pm.  The gym will open at 3:20pm for you guys.

We are also open Saturdays from 10:00am - 12:00pm for open gym.  You can come and work on mobility, a skill you want to develop, do some lifting, or make up a WOD you missed during the week.  There will be one or more trainers available to answer questions and help with technique.

White Board 07/10 - 11/10

Backsquat

Strength:

Backsquat 3x5 @ 80% of 1RM

WOD:

20min AMRAP

•3 power cleans (135#/95#)

•10 box jumps (24"/18")

•200m run

Push-ups, kettlebell swings, Russian twist

Strength:

max effort pull-ups x 3

WOD:

5RFT

•10 push-ups

•20 kettlebell swings

•20 Russian twists

Sandbag Shuttles!

Strength:

Floor Press 3•3•3•3•3

WOD:

Partner 8 min AMRAP

Partner 1

•30m Sandbag carry

•30m sprint

Partner 2

•rest

White Board 30 Sept - 04 Oct

500m x 3

WOD:

500m run X 3 (max effort)

rest equivalent to run time between each effort

or if you did not total yesterday then you will today.

Strength baseline this week!

The next six weeks of programming will be focusing on increasing strength. We will continue doing conditioning, but will be paying particular attention to getting everyone stronger.  Research increasingly supports that strength derived from resistance training (lifting weights) is the #1 predictor of survival from disease, accidents, cancer, etc., and will increase your quality of life as you age.  Strength is the foundation of everything else for fitness.

In order for us to be able to train people safely and effectively, and to avoid injury, we need a baseline from EVERYONE this week. If you are injured (or prone to injury) you can still participate, but you must let a coach know so we can scale appropriately.

Appropriate scaling might just be a PVC pipe...

The purpose of a baseline, just like in medicine, is to see where you are NOW so we can compare it to you are in the FUTURE. We will be collecting all the information this week, and calculating everything off of that.  We're not so worried about you going as heavy as you've ever gone in your life, but need to see where things stand today so we can help you make progress over the next six weeks (and beyond).

Workouts for the next six weeks will be based on a percentage of what your baseline is this week. This will help you to adjust intensity appropriately, and reduce the risk of injury.

At CrossFit there is a progression towards intensity:

1. Mechanics: Doing the movement correctly
2. Consistency: Doing the movement correctly repeatedly
3. Intensity: Increasing speed or weight for the movement.

We want to make sure that we can help you figure out #3 through this six week cycle.  Your optimal level of intensity will be based of your baseline -- not just guessing, but actually testing where you are right now, and then carefully programming a progression to appropriately increase intensity (weight).

If you're worried about injury, this baseline is especially important so that we are working off of actual data, rather than a guess.

Benefits of Strength Training

Below you'll find a list of journal articles from The British Medical Journal (BMJ), and other sources if you want to get into the science of why resistance training (lifting weights) is so important. The blog postings listed also include references if you want to follow up on that, and we've printed out some of the key articles and hung them up on a clipboard in the gym for your convenience.

Some of the benefits include:

• Increase bone density (especially important for women)
• Increased ability to survive (illness, injury, cancer, etc.)
• Higher quality of life (better able to do routine tasks) 
• Less likely to get injured in other activities

All of this has to be coupled with good habits, especially mobility work, good diet and lots of sleep. Appropriate warming up, mobility work on specific areas, and an appropriate cool down are all important -- so be sure to come in early if you need to!

Here is a great summary:

And before you ask: at present there is absolutely no solid evidence that strength training—or any other exercise or dietary program—will substantially prolong our life spans. But the preponderance of the scientific evidence, flawed as it is, strongly indicates that we can change the trajectory of decline. We can recover functional years that would otherwise have been lost. There is much talk in the aging studies community about “compression of morbidity,” a shortening of the dysfunctional phase of the death process. Instead of slowly getting weaker and sicker and circling the drain in a protracted, painful descent that can take hellish years or even decades, we can squeeze our dying into a tiny sliver of our life cycle. Instead of slowly dwindling into an atrophic puddle of sick fat, our death can be like a failed last rep at the end of a final set of heavy squats. We can remain strong and vital well into our last years, before succumbing rapidly to whatever kills us. Strong to the end. 

--Jonathon M. Sullivan, M.D., Ph.D., Attending Physician and Associate Director of the Cerebral Resuscitation Laboratory in the Department of Emergency Medicine at Wayne State University/Detroit Receiving Hospital in Barbell Training is Big Medicine.

Selected References

Here are just a few links to some of the articles and posts on the science. Most will allow you to click through to the full text if it is not a direct link to a PDF:

• Association between muscular strength and mortality in men
• Skeletal muscle strength as a predictor of all-cause mortality in healthy men.
• Chronic resistance training activates autophagy and reduces apoptosis of muscle cells
• Barbell Training is Big Medicine
• Benefits of Olympic Weightlifting
• Increased Bone Density: Strength Training For Life
• Strength, But Not Muscle Mass, Is Associated With Mortality in the Health, Aging and Body Composition Study Cohort
• Muscular Fitness and All-Cause Mortality: Prospective Observations

CrossFit Total

1RM Back Squat

1RM Shoulder Press

1RM Deadlift



Your score = 1RM Back Squat + 1RM Strict Press + 1RM Deadlift

White Board 30 Sept - 04 Oct

Row, kettle bells, run

Skill:

Olympic lifting

WOD:

1000m row

then

3 RFT

•30 KB swings

•20 KB snatches (10 left/10 right)

then

500m run

lunges

Strength:

5x5 backsquat @ 70% of 1RM

WOD:

12 min AMRAP

• 5 Push Press (95#/65#)
• 10 Plate Lunges (35#/25#)
• 100m sprint

Box Jumps, Ball Slams, Double Unders

Strength:

1RM Clean and Jerk

WOD:

15, 12, 9, 12, 15

• Box Jumps (24"/18")
• Ball Slams (18kg/12kg)
• Double Unders 

__________________________

post 1RM & time to white board

Let's do the twist

Strength:

Front squat 3•3•3•3•3

WOD:

5RFT

•20 Russian twists (35#/25#)

•15 ring rows

•10 push ups