5 Rounds for Time
12 deadlifts
9 hang power cleans
6 push jerks
155 for men / 105 for women
Wednesday, January 11, 2012
Hero WOD: DT
Hero WOD: "DT"
5 Rounds for Time
12 deadlifts
9 hang power cleans
6 push jerks
155 for men / 105 for women
5 Rounds for Time
12 deadlifts
9 hang power cleans
6 push jerks
155 for men / 105 for women
Tuesday, January 10, 2012
New Baseline: 200 m run/15 - 12 - 9 squats/push ups/sit ups/200 m run
For time:
200 m run
15-12-9 reps of squats, push ups and sit ups
200 m run
200 m run
15-12-9 reps of squats, push ups and sit ups
200 m run
Foundations!
Our first Foundations class met on Tuesday and had a great turn out.
The goal of this class is to get people up to speed on what CrossFit is all about, and teach them the basic movements, techniques and approach to do well in a CrossFit workout.
We've designed our Foundations class to be 2 days a week for 4 weeks -- long enough to practice the essentials, and to get you started on your way to CrossFitting.
This Foundations class is meeting Tuesday and Thursday mornings at 9 AM. Let us know if you are interested in a class!
The goal of this class is to get people up to speed on what CrossFit is all about, and teach them the basic movements, techniques and approach to do well in a CrossFit workout.
We've designed our Foundations class to be 2 days a week for 4 weeks -- long enough to practice the essentials, and to get you started on your way to CrossFitting.
This Foundations class is meeting Tuesday and Thursday mornings at 9 AM. Let us know if you are interested in a class!
Monday, January 9, 2012
10 min AMRAP: 20 SU/10 KB/5 Burpees
10 min AMRAP (As many rounds as possible)
20 sit ups
10 kettlebell swings 20/16
5 burpees
20 sit ups
10 kettlebell swings 20/16
5 burpees
Saturday, January 7, 2012
Getting Primal...
Here are some resources as we start our 21 day Primal Challenge.
The goal of this is to go primal/paleo for 21 days and see how we feel, what body composition changes we see, etc.
Links will be getting updated on the "Nutrition" page of the website, and we encourage everyone to spend time on the following pages:
Primal Blueprint 101
The Definitive Guide to the Primal Eating Plan
Primal Resource Guide
Everyone should register for the Primal Forum -- this is a GREAT place to trade tips and tricks, recipes, etc. as you start your primal/paleo journey.
Follow Mark's Daily Apple on the web and/or on Facebook. There are LOTS of other blogs, but that is the one you need to follow. Lots and lots of great back articles on there to read if you are interested.
We are following Mark Sisson's Primal Blueprint for a reason -- it is a good system, is reasonable to do in the context of living in Chiang Mai, Thailand, and is a great introduction to primal/paleo living. There are lots of other systems and approaches to primal/paleo living out there, and a lot of them are great. HOWEVER, you need to follow this one strictly before you can hope to be able to modify and blend it with other approaches. Modifying it from the start is, alas, setting yourself up for failure.
We'll be meeting regularly (aside from the marathon chat sessions on the foam rollers after CrossFit classes...), so keep good notes and dive in!
The goal of this is to go primal/paleo for 21 days and see how we feel, what body composition changes we see, etc.
Links will be getting updated on the "Nutrition" page of the website, and we encourage everyone to spend time on the following pages:
Primal Blueprint 101
The Definitive Guide to the Primal Eating Plan
Primal Resource Guide
Everyone should register for the Primal Forum -- this is a GREAT place to trade tips and tricks, recipes, etc. as you start your primal/paleo journey.
Follow Mark's Daily Apple on the web and/or on Facebook. There are LOTS of other blogs, but that is the one you need to follow. Lots and lots of great back articles on there to read if you are interested.
We are following Mark Sisson's Primal Blueprint for a reason -- it is a good system, is reasonable to do in the context of living in Chiang Mai, Thailand, and is a great introduction to primal/paleo living. There are lots of other systems and approaches to primal/paleo living out there, and a lot of them are great. HOWEVER, you need to follow this one strictly before you can hope to be able to modify and blend it with other approaches. Modifying it from the start is, alas, setting yourself up for failure.
We'll be meeting regularly (aside from the marathon chat sessions on the foam rollers after CrossFit classes...), so keep good notes and dive in!
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