180731

Tuesday 180731
Doubles and Oly
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Scaled to:
For time:
100 single-unders
5 squat snatches, 95 lb.
100 single-unders
4 squat snatches, 105 lb.
100 single-unders
3 squat snatches, 115 lb.
100 single-unders
2 squat snatches, 125 lb.

Time: 12:00

Warm-up 10 minute row: 2428m, 2:03.5/500m

180730

Sunday 180729
20 rounds for time of:
Swim 50 yards
Rest 30 seconds

scaled to:
20 rounds for time of:
Row 250 meters
Rest 30 seconds

Time: 26:50. Approximate - splits were between 0:48 and 0:53. PM2 monitor malfunction, couldn't recall total time so calculated time based on 0:52 average split.

Warm-up 5 minute row: 1267m, 1:58.3/500m
Cool-down 5 minute row: 1187m, 2:06.4/500m

180729

Bike: 22.97 miles.
Time: 1:45:07, 13.1 mph avg.
Elevation Gain: 847 ft

Did the first half of this as a partner ride with Gaile so kept her pace at the beginning but managed a 17.7 mph avg. pace on the return journey.

180727

Friday 180727
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

Scaled to 35-lb. dumbbells.
Time: 11:32 (2:06, 2:27, 2:25, 2:23, 2:09)

Warm-up 10 minute row: 2354m, 2:07.4/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m

180726

Row 30 min. 7141m, 2:06.0/500m

180724

Saturday 180721
10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Scaled to 125 lbs.
5+6+6+6+6+4+5+4+6+5=53 reps.

180723

Monday 180723
Run 15,000 meters

scaled to: 10,000 meter run

Time: 46:50

180721

Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

Scaled to 35-lb. dumbbells.
Time: 16:43 (2:06, 2:54, 3:31, 3:52, 4:17)

Warm-up 10 minute row: 2342m, 2:08.1/500m
Cool-down 10 minute row: 2093m, 2:23.3/500m

180720

Wednesday 180718
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

Back Squat: 225-245-275-285
Thruster: 115-135-155-165
L-Hang: 0:24, 0:25, 0:20, 0:32

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2264m, 2:12.5/500m

180717

Saturday 180714
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups

Men: 135 lb.
Women: 95 lb.

Scaled to:
4 rounds for time of:
50-ft. overhead walking lunge, 115 lb. first two rounds, 95 lb. last two rounds
15 GHD sit-ups

Time: 14:31 (2:43, 4:17, 3:56, 3:33)

180716

Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

Time: 38:00

180714

"Saman"
8 Rounds for time of:
13 Deadlifts, 185/125 lbs.
17 Wall-balls 20/14 lbs.
400m 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 cave

Time: 33:20 (3:25, 3:36, 3:49, 4:07, 4:30, 4:35, 4:57, 4:16)

Warm-up 10 minute row: 2332m, 2:05.7/500m
Cool-down 10 minute row: 2070m, 2:12.2/500m

180713

Wednesday 180711
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scaled to: 35 lb. dumbell/Kipping L pull-ups

Time: 17:37 (5:21, 6:09, 6:06)

180712

Friday 180706
10 rounds for time of:
Swim 100 yards
Rest 1 minute

scaled to:
10 rounds for time of:
Row 500m
Rest 1 minute

26:40.8 total with rest.
17:40.8 row time. Avg split 1:46.0/500m

Warm-up 5 minute row: 1217m, 2:03.2/500m
Cool-down 5 minute row: 1190m, 2:06.0/500m

180710

Tuesday 180710
5 rounds for time of:
5 deadlifts
10 burpees

Men: 275 lb.
Women: 185 lb.

Time: 4:11 (0:42, 0:48, 0:57, 0:55, 0:47)

161107: 3:54
160331: 4:44
120906: 7:23

Warm-up 10 minute row: 2400m, 2:05.0/500m

180708

Thursday 180705
Front squat 5-5-5-5-5 reps

95-135-185-205-225(4)

I was on the fence about whether or not to take a rest day but gave it a shot anyway. Front rack failed on the final rep of what was I had planned to be my third set, which shouldn't have been a problem. I decided to call it quits there rather than grind it through and risk injury.

161016: 225-225-230-230-235
160227: 225-225-225-230-230

Warm-up 10 minute row: 2317m, 2:09.4/500m

180707

Saturday 180707
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 185 lb.
Women: 135 lb.

Time: 21:19. Scaled to 135 lbs.

Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

180706

Bike: 46.50 miles.
Time: 2:55:01, 15.9 mph avg.
Elevation Gain: 2636 ft

180704

Sunday 180701
Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

Ring Dip: 20-30-40-50-57.5-65

Bench Press: 165-175-185-195-185-185-195

TGU: 26-35-50-53-70-70-70

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2307m, 2:10.0/500m

180703

Tuesday 180703
Gunny

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Time: 43:07 with 20 lb. weight vest and backpack loaded with 30 lbs. of metal plates.

Warm-up 10 minute row: 2419m, 2:04.0/500m

180701

Friday 180629
Hotshots 19
6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Time: 35:17 (5:02, 5:27, 5:51, 6:17, 6:41, 5:57)

130901: 45:31 (5:43, 6:18, 7:08, 8:20, 8:46, 9:12)