Wednesday 7.18.18

Hero workout for the week! Saman For Navy Seal Saman Kunan 8 Rounds for Time 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group. Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is: – 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km – 13 for the boys and their coach – 17 for the how long they were trapped inside the...
Tuesday 7.17.18

Tuesday 7.17.18

Barbell and Gymnastics A. EMOM 12 1st minute: 3 power cleans+2 front squats (build each minute – treat this as a warm up for the conditioning) 2nd minute: 2 wall climbs (nose to wall) 3rd minute: isometric chin over bar hold (:20-:30) -> weighted if you find these easy Conditioning B. EMOM 6 2 Cleans (full at 90% of 1 RM clean) + 20 double unders Fitness: 2 cleans + 20 singles Rest 2 minutes then EMOM 6 10 air squats + 6 burpees to 6″...
Monday 7.16.18

Monday 7.16.18

Barbell A. Back Squat (10@65%, 7@75%, 5@85%, 3@90%, 3@95%, 2@100%, 1@105 ) Off of your 3 RM weight We will re-test this next week Conditioning B. 15-12-9-12-15 Thrusters (95, 65) Chest to bar pull ups Row Fitness: Dumbbell thrusters (25/15), barbell pull ups,...

Friday 7.13.18

Barbell After yesterday’s workout it seems like a weightlifting kind of day… A. Bench Press Take 15 minutes to establish a 3 rep max B. Deadlift Take 20 minutes to establish a 3 rep max Skill 2 Minute Double Under Re-test Max double unders in 2...

Day 4 – 7.12.18

Barbell A. 2 Push Jerks+1 Split Jerk – 5 sets Conditioning Over the next few weeks I am going to program one long/hero-like workout.  B. 5 RFT 30/25 cal Row 25/15 Ring dips 400m run 30 OHS (95, 65) 35 min cap Cool Down 4 minutes on the rower at a very casual pace 2 minutes/side couch stretch 1 minute/side cow face...
Thursday 7.12.18

Thursday 7.12.18

Over the next few weeks I am going to program one long/hero-like workout.  Conditioning 5 RFT 30/25 cal Row 20 toes to bar 400m run 30 OHS (75, 55) 35 min cap Fitness: 30/25 cal row, 25 abmat situps, 400m run, 30 goblet squats (44, 26) Cool Down 4 minutes on the rower at a very casual pace 2 minutes/side couch stretch 1 minute/side cow face...