Gym update!

The gym is pretty much set up and moved into!  We've got a few things yet to do.

  1. We are building a sala (pavilion) out back.  This will be done sometime in the next few weeks.  We will use this for additional classes (yoga!) as well as other events and activities.
  2. Landscaping out back is going to have to wait until the heavy construction next door is done -- soon we hope to have grass and a place to flip tires and run around.
  3. We're still talking with our architect about how to best hang the ropes.  The roof is too lightweight to support them, and the old frame would take up too much floor space. Stand by on that!

More soon!

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WE'VE MOVED!

Thanks to everyone who turned out yesterday for an EPIC moving day (complete with roasted chicken, somtam, coconut ice cream and beer for refreshments)!

There is still a lot to finish up, but we're in the new space! See you there.  Check out our LOCATION page for the new location or just use Google Maps.

Extra credit to the two drop-ins who showed up mid-move wanting to work out! See you on Monday!

Next steps to the new gym (chaos ensues!)

We are VERY close to moving the gym.  The construction project (as always with these sorts of things) has run on a lot longer than we'd like, but is finally nearing the end!

We are hoping to be in sometime after Songkran, so I wanted to let everyone know what the next couple of weeks are going to be like.

The side of the gym looking towards the street -- this will be open with expanded metal screens to allow for lots of airflow.

The side of the gym looking towards the street -- this will be open with expanded metal screens to allow for lots of airflow.

We are going to re-use the roof in the new place -- so that is making the transition over very complicated, but lets us both save a lot of money as well as keep the high roof and all the natural light that makes the gym such a great place to work out in.

One side will have a wall! At last. :-)

One side will have a wall! At last. :-)

The construction phase is about done, and moving over the roof and the new gym is going to take a few days, so we want everyone to know what the process is going to look like!

  1. Pull electrical / lights from the current roof (done yesterday)
  2. Take down the roof and metal framework (this will take a few days)
  3. Move the roof over to the new site and weld it into place / install the canopy
  4. Final pour for the polished cement floor
  5. Wiring for the gym and bathhouse (more showers and toilets!)
  6. Move everything over
  7. Open the new site!!!
New bathhouse right next to the gym -- 3 showers and 3 toilets and easy to get to (you can see the "barn door" to the back of the new gym).

New bathhouse right next to the gym -- 3 showers and 3 toilets and easy to get to (you can see the "barn door" to the back of the new gym).

The biggest hassle is moving the roof -- since we won't have one in the old gym once it comes down, and we won't be ready to be in the new one just yet.

The contractors are really good at what they do, but there are a lot of steps -- so it is going to take a few days, maybe a couple of weeks.  We'll put up shade cloth in the old gym and adapt our workouts! We might need to drop back on hours for a few days -- we'll let you know in advance, but pay attention to our FB page and here for any changes in hours!

And we've got a great "move all the equipment" WOD coming up soon...

Eleiko Olympic Weightlifting course coming in March!

Eleiko Strength Coach course at CrossFit Chiang Mai

As anyone involved in Olympic weightlifting or powerlifting can tell you, Eleiko is the gold standard for Olympic weightlifting equipment, supplying the Olympic Games as well as national and world championships. Eleiko doesn't just make equipment, however, but also has an outstanding educational program.  CrossFit Chiang Mai is partnering with Eleiko to bring both their equipment and training to Thailand and Southeast Asia.

The Eleiko Strength Couch Level 1 course will be happening here at CrossFit Chiang Mai on March 10-12. Details and how to sign up are below!  We recommend signing up as soon as possible to be sure you get a spot.

The Eleiko Strength Coach course is the most comprehensive scienti cally based educational course for coaches, trainers, and strength and conditioning professionals. We believe a strength coach must be pro cient in teaching lifts, designing training plans, and building quality relationships; in this course, we tackle all three aspects and provide you the tools you need to be successful working with athletes and clients of all ages and abilities.

At the end of the course, you will be able to:

  • Teach Olympic lifts ef ciently and safely
  • Develop periodized training plans
  • Understand foundational applied physiology and kinesiology • Apply effective coaching techniques
  • Develop a “coach’s eye” for errors

DATE

March 10-12, 2017

PRICING

Registration: $ 749 exl. 25% VAT

LEARN MORE

To learn more and sign up visit www.eleiko.com. Go to Education in the menu and select the course that you are interested in.

3rd Annual Thailand Throwdown December 10!

The goal of the Throwdown is to have fun and compete against yourself and others! After a full day of events, we will have a BBQ/Pig Roast and party at the end.

Details

DATE: One day only!  December 10 (Saturday)
TIME: 8 AM to 6 PM competition - 6 PM Pig Roast!
LOCATION: CrossFit Chiang Mai (Superhighway)
DIVISIONS: Men/Women - Open / Scaled
REGISTRATION: Email info@crossfitchiangmai.com
COST: 750 B for competitors (includes BBQ/Pig Roast)/free admission for spectators/Pig Roast 200 adults, 100 kids

Events

There will be 4 events during the day.  Here is the current list of events.  Some changes may be made due to equipment needs, etc., but these are the events you should be prepared for. ANYONE can compete.  We have two divisions (Rx and Scaled) so you can compete in at least one of them!  Challenge yourself!

SLEDS

5 Rounds of 50 m sled pulls (25 m out and back). Every minute on the minute (EMOTM), increasing weight each round. Tie Breaker is time over the line.

  • Men: Sled +45 / 90 / 135 / 180 / 225
  • Women: Sled + 35 / 70 / 95 / 120 / 145

CARRY

6-8 min of 50m carries (no dragging). Tie Breaker is time or weight at cutoff.

  • Men: Sandbags: 15kg / 20kg / 30kg / 40kg / 90lb stack / Chain yoke / Barrel / 45 plate / 1.25 plate / 195 lb farmer carry
  • Women: Sandbags: 15kg / 20kg / 30kg / 15kg slam ball / 50lb stack / Chain yoke / Barrel / 45 plate / 1.25 plate / 125 farmer carry

DEADLIFT

Every Minute on the Minute (EMOM) increasing weight. Tie Breaker is AMRAP burpees.

  • Men Rx: 225/ 255/ 285/ 315/ 345/ 375/ 405/ 435/ 465/ 500
  • Men Scaled: 135/ 165/ 195/ 225/ 255/ 285/ 315/ 345/ 375/ 405
  • Women Rx: 145/ 165/ 185/ 205/ 225/ 245/ 265/ 285/ 305/ 335
  • Women Scaled:85/ 105/ 125/ 145/ 165/ 185/ 205/ 225/ 245/ 265

CHIPPER

3 Rope Climbs
20 Sandbag Squats
20 Sandbag Over the Shoulder
500m Row
20 Sandbag Over the Shoulder
20 Sandbag Squats
3 Rope Climbs (Scaled can replace climbs with 20 swings and handicap)

  • Men Rx: Full rope, 30kg Sandbag
  • Men Scaled: Half rope, 20kg Sandbag
  • Women Rx: Full rope, 20kg Sandbag
  • Women Scaled: Half rope, 15 kg Sandbag

New Class Times Starting Monday!

MOST of our class times will be the same, but TWO classes are changing.

8:40 AM will now start at 8:30

6:15 PM will now start at 6:00 PM

All the other times are the same.

ALSO remember that MONDAY starts our "Tracks" (Fitness and Performance), so you can come to ANY of our classes and get the workout you want.

Jump over to our Classes page for the full schedule and for the description of the Tracks!

New names for tracks! :-)

We're renaming the tracks to help folks new to CrossFit better understand which track they should do and to help our current members with the transition to tracks.

Fitness Track

Focus on conditioning, metabolic / cardio work, supplemented with barbells for strength. The FITNESS track is for you if you’ve been doing the Conditioning class, and want to focus primarily on conditioning and general fitness. There will still be weightlifting 2-3 times a week, but the focus will be on general fitness

Where do I go? CONDITIONING CLASS ⇨ FITNESS TRACK

Performance Track

Focus on Olympic lifting, strength work, high skill CrossFit movements. The PERFORMANCE track is if you want to do Olympic weightlifting, higher skill CrossFit movements like muscle ups, double unders, etc. If you’ve been coming to the Strength and Conditioning class, this is the track you should follow.

Where do I go? STRENGTH & CONDITIONING ⇨ PERFORMANCE TRACK

Introducing "Tracks" (and updated class times)

On November 14 we are going to be introducing TRACKS for ALL the classes. EVERY class will have the same format each day — but you choose your focus. We doing this so you can come at ANY TIME and get in the workout you want.

Here’s how it will work:

  • Conditioning Track: Focus on conditioning, metabolic / cardio work, supplemented with barbells for strength.
  • CrossFit Track: Focus on Olympic lifting, strength work, high skill CrossFit movements. 

Tracks will be offered at EVERY CLASS!  So choose a class time and follow the track you want! Here’s an example of what it might look like:

Warm up (5 minutes)
    EVERYONE: run 3 laps / 2 bear crawls length of the gym
Track work (15 minutes)
    CONDITIONING:  Sled drag / shuttle runs X 4
    CROSSFIT: Clean & Jerks - 2 reps working to max effort
WOD (20 minutes) — 21 / 15 / 9
    CONDITIONING: burpees / heavy kettelbell swings
    CROSSFIT: burpees / power cleans
Cool down (5 minutes)
    EVERYONE: 1 lap slow jog / 1 lap walking / roller mobility

SO... If you've been doing the Conditioning class, do the Conditioning Track. If you've been doing the Strength and Conditioning class, do the CrossFit track.

The bonus is now you can come to ANY class and get in the workout style you want!

Changes to Open Gym on Saturday

Saturday Open Gym will now be 9 AM to 12 PM.  Rather than running a separate barbells class, ANYONE can come in during the time and get additional instruction -- barbells, pull ups, double unders or other movements. So, if you've been doing the Conditioning class, and want to be able to do some of the more complicated CrossFit movements including the Olympic lifts, come on Saturday morning during Open Gym!  

Missed a workout during the week?  Come in during Open Gym and make it up, get in some extra work or focus on mobility, practice a new skill (how are you double unders?) and work on getting awesome.

Two adjusted class times

We are adjusting two of the classes (one morning, one afternoon) to help make room for some new upcoming classes we are working on setting up!

8:45 AM class is changing to 8:30 AM

6:15 PM class is changing to 6:00 PM

See you in the gym!

Strength & Conditioning: 25 April 2016

A) Every 2:30 for 20 minutes. (That's 8 rounds.)
 R1 Clean 3x3
 R2 Clean 2x3
 R3 Clean x3
 R4 Clean x3
 R5 Clean x2
 R6 Clean x2
 R7 Clean x2
 R8 Clean x 1
 
 Adjust weight every round.

Compare againt: Dec 28, Feb 23rd

B) 15 Min AMRAP of:
5 Clean Pulls (Straight arm clean extension, if client doesn't get it, just use a deadlift.)
5 Cleans from the Ground
5 Front Squats
5 Push Press
1 Lap

Conditioning: 25 April 2016

A) 5 rounds: (18k/12k)
10 slam ball log tosses
10 slam ball chest tosses
10 slam ball reverse overhead tosses
10 slam balls

B)  For time:
50m  shuttle run
Russian KB Swings (20k/12k) 25 – 20 – 15 – 10 – 5 – 10 – 15 – 20 – 25
*WOD is finished after the rep scheme is finished  (see Dec. 24, Jan 26, March 3)

50m shuttle (run to 50 and back)
25 KB swings
50m shuttle (run to 50 and back)
20 KB swings
50m shuttle (run to 50 and back)
15 KB swings
50m shuttle (run to 50 and back)
10 KB swings
50m shuttle (run to 50 and back)
5 KB swings
50m shuttle (run to 50 and back)
10 KB swings
50m shuttle (run to 50 and back)
15 KB swings
50m shuttle (run to 50 and back)
20 KB swings
50m shuttle (run to 50 and back)
25 KB swings
 

Strength & Conditioning: 19 April 2016

A)  Tabata Core Work 4 min of work 20 work, 10 rest
A: Hollow Body Hold
B: Superman Hold

B)  Floor Press/Bentover Row Superset
3x8 at 7-8 RPE
A: Floor Press
B: Bentover Row
C: Rest
Change weight as necessary. 

C)  For Reps:
Minutes 0-5: Cal Row
Minutes 5-6: Rest
Minutes 6-11: AMRAP of
10 Slamballs
10 Burpees
10 Abmat Sit-ups
Minutes 11-12 Rest
Minutes 12-17 Light Prowler Pushes, entire length of the court but not up to the fence.  Every pole = 1 rep. 1 full length = 12 reps. (20#/empty)
Men +20lbs, Women empty prowler.

 

Conditioning: 19 April 2016

A) Tabata Core Work 4 min of work 20 work, 10 rest
A: Hollow Body Hold
B: Superman Hold

B) push ups - 1x ME pushups
then divide by 2 and perform 4 sets @ that number.  
(ME=20.  20/2=10.  perform 4x10

C) For reps:
Minutes 0-5: Cal Row
Minutes 5-6: Rest
Minutes 6-11: AMRAP of
10 Slamballs
10 Burpees
10 AMSU
Minutes 11-12: Rest
Minutes 12-17: Light Prowler Pushes, entire length of the court but not up to the fence. I count 12 poles. Every pole = 1 rep. 1 full length = 12 reps.
Men +20lbs, Women empty prowler.