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CLEAN & JERKS BABY!

WORKOUT OF THE DAY

CONDITIONING

12 min EMOM (every minute on the minute)

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/Pull-up Eccentrics/Rack Pull-ups

2) 20 secs Single Arm Front Rack or Overhead Hold (each arm)

3) 12 Kipping Swings/8 Kipping Knees to Elbows/8 Toes to Bar

4) 20 sec Top of Push-Up Hold/Bottom of Push-Up Hold/Back to Wall Handstand

STRENGTH

6 sets of:

2 Clean and Jerks

*Build up the weight

CONDITIONING

“Skinny Grace”

15 Clean and Jerks for time 60/40kg

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7AM OPEN GYM, 8AM CLASS, 9AM YOGA

Good morning legends.
Today will run a little differently. We will have a 7am Open Gym, an 8am class (see “Saman” workout below), followed by a special Yoga class run by Johanna. The Yoga class is open to anyone who wants to come in, however, there will be a $15 charge for GEO members and $20 for non-GEO members.
namesake photo
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

8 rounds for time of:
13 Deadlifts
17 Wallballs
400m Run

ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience.

WORKOUT OF THE DAY

SKILL

3 sets of:

5 Pistol Negatives on each leg

CONDITIONING

5 rounds for time of:

8 Squat Cleans 35/25kg

10 Ring Dips/Ring Push-ups/Push-ups

8 Power Snatch

8 Pistols (4 each leg)

A BUFFET OF OPTIONS

****PLEASE NOTE THERE WILL BE NO 7.15PM CLASS TONIGHT****

WORKOUT OF THE DAY

CONDITIONING

In pairs, 3 rounds for time of:

40 Deadlifts 40/30kg

12 Over Partner Burpees

400m Run together

STRENGTH

3 sets of:

12 Side to Side Hop (6 on each leg with a 2 second in catch position)

12 Single leg Deadlift (6 each leg, use 2 KB’s)

OPTIONAL MOBILITY

3 rounds of:

1 Jefferson Curl with a 10 sec hold at the bottom

1 min V-sit

-then-

3 min Saddle Pose

3 min Deep squat

OPTIONAL BODYBUILDING

A. 3 sets of:

10 Filly Press each arm

60m Farmers Carry

B. 3 sets of:

8 Bulgarian Split Squat each leg

20m Death March

C. 3 sets of:

12 Lu Raises

OPTIONAL ZUU

2 rounds for time of:

7 Half Hindus

7 Explodes

7 Kicksits

7 Explodes

7 Frogs

7 Explodes

B. 50 Rhino Steps for time

C. In pairs, 6 Rounds for time, alternating full rounds of:

10m Bear crawl (Forward and Backwards)

6 Kick-throughs

4 Komodo Hands on each side

*Partner holds Parallel Squat

YOU HAVE THE POWER TO CHOOSE WHAT YOU DO

Say hello to one of newest members at GEO – Chong.

Thursdays are our dedicated “recovery day”.  Why do we have a recovery day?  Because our programming is done holistically, meaning we plan out 8 weeks in advance, then break that down into single weeks.  Then within that single week we program training over 6 days that will provide conditioning, strength, skill, mobility, high intensity, low intensity, team work and individual work.  It’s a lot to cram into 6 days but we do it with your optimal health and fitness in mind.

We understand that many of you train Monday, Tuesday and Wednesday.  Come Thursday, the body and mind may be a little fatigued.  So Thursday is an opportunity to dial things back a little bit, yet still work towards the ever present goal of getting better.  You cannot train at 100% intensity every day.  As far as I know we do not have any Games athletes at GEO (yet) so to think you can go hard every day is reckless and dangerous.  There needs to be a structured ebb and flow in your training so that you don’t get injured or suffer adrenal fatigue through overtraining, and you continue to improve.

So Thursdays are your recovery day and we offer you options which you can choose from according to your own personal goals and energy levels.  After a group workout and some accessory training, you have the option to choose a mobility piece, some functional bodybuilding, or you can get hot and sweaty and punch out some ZUU.

It’s your choice.

There is no need to miss Thursday because it looks boring or because you are not getting you sweat on.  It’s there if you want it.

-AB

WORKOUT OF THE DAY

CONDITIONING

3 rounds for time of:

40 Deadlifts @40/30kg

12 Over partner burpees

400m run together

STRENGTH

3 sets of:

12 Cossack Squats (6 on each leg with a 2 second pause at the bottom)

20 Banded Hip Thrusts (with a 1 second eccentric each rep)

OPTIONAL MOBILITY

3 rounds of:

5 Inch worms

5 Sumo Inch Worms

10 Scorpions

-then-

5 min Squat

1 minute couch stretch on each leg

1 minute pigeon on each leg

OPTIONAL BODYBUILDING

A. 3 sets of:

10 Arnold Presses

10 Lateral Dumbbell Raises

B. 3 sets of:

10 Barbell Rows

10 Diamond Push-ups

C. 21s (Curls)

2 sets each of:

Pronated and Supinated

OPTIONAL CONDITIONING

ZUU with a friend

In pairs, 6 rounds, alternating full rounds of:

10m bear crawl

10 Frogs

10 Xplodes

*While one works, the other rests in Handstand against wall

B. In pairs, 6 rounds, alternating full rounds of:

30 Rhino Steps

100m Run

12 Half Hindus

*While one person works other rests in straight arm plank

C. In pairs, 6 rounds, alternating full rounds of:

10 Cobra Push-ups

20 Komodo Hands

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