CrossFit Rockwall

Mass Gain

Woody started the Performance Menu Mass Gain program this week. He lifts Monday, Wednesday and Friday with a goal of gaining 15 pounds of muscle. It is a seven week program that he is incorporating with his 25 block, 5x fat Zone Diet (that's over 5,000 calories a day!). We will keep you posted on his progress!

                         

That's a 70kg shoulder press, 87kg clean and 35kg weighted pull-up!

 

Rockwall Triathlon

Ashley and I competed in the Tri the Rock triathlon this morning in Rockwall. Ashley cut off about 10 minutes from her first sprint triathlon time and I finished 3rd in my age group. We just started triathloning in May, and made it through our first season with no major incidents!

Still lookin' awesome after a 300 yard swim, 14 mile bike and 2.9 mile run.

Thanks, Woody, for taking such amazing action photos!

Nice finish, Ashley!

Yeah Burpees!

This Saturday's workout consisted of:

20 Burpees
50 Ring Pull-ups
20 Burpees
50 Wall Ball shots to partner
20 Burpees
50 Sit-ups
20 Burpees

Each team of 2 had to complete all reps collectively, for time.

Results:
Adam & Woody    12:45
        Ashley & Linda     15:31       

Great job on those burpees, Ashley! Thanks for bringing your mom out with you.
Linda, thanks for putting forth such an awesome effort this morning!

 

Wow...look at that perfect push-up form!

Workout in the Park

We will be doing another workout at The Shores Park tomorrow (Saturday) at 9:30am. Come on out and bring a friend. The workout will be completely scalable, so all fitness levels are welcome! Come prepared to workout and make sure to bring a water bottle (there are water fountains at the park if you need to refill). We will now be offering these workouts free of charge, but if you would like to donate a few dollars to help us cover costs and purchase additional equipment, it would be much appreciated! See you tomorrow!

Our Kettlestack Has Arrived

Our Kettlestack has just arrived! It is an adjustable kettlebell, which can hold weights up to 85 lbs. Here it is with 35 lbs. It’s heavier than it looks. Thankfully, it’s adjustable!

So, what is a kettlebell? A kettlebell is a traditional Russian weight made from cast iron. They provide functional training that results in improved strength, flexibility and balance. Kettlebell sport (also called Girevoy sport) information can be found at the North America Kettlebell Federation website. Kettlebells are regaining popularity and can be used in place of a dumbbell for any exercise. The most common movement used at CrossFit Rockwall is the kettlebell swing, but we may also use it for squats, presses, cleans and snatches. Below are a few links if you would like to find out more about kettlebells:

Video of the kettlebell swing from CrossFit HQ: Kettlebell Swing Video

One woman's account of beginning kettlebell training: Kettlebell Training for Women

The site that introduced kettlebells in the U.S.: Dragon Door

Workout in the Park

Team "J.T."
42-30-18 rep rounds of:
Handstand Push-ups (assisted by other team member)
Ring Dips (assisted by teammate if necessary)
Push-ups

Each team of 2 had to complete all reps collectively.

Results:
Mary & Woody    16:07
         Ashley & JJ         17:08         

Group Workouts Start Next Weekend

We are going to start group workouts next Saturday, August 18th! The will be held at The Shores Park at 9:30am. We will meet by the pavilion and go from there. Contact us if you would like more information or need directions, or just show up! We will do a fun, but challenging workout that will be scalable to all ages and ability levels. Bring a friend or your family and come out and see what we do. The workout cost is $5 a person. Come prepared to get a great workout!

Pull-up Records

Congratulations to Mike and JJ who both got a personal best this morning for maximum number of consecutive pull-ups! Mike got 25 in a row and JJ got 13 in a row on their first round of "Nicole". Awesome job!

The workout "Nicole" consists of a 400m run, followed by maximum number of consecutive pull-ups. Complete as many rounds of running and pull-ups as you can in 20 minutes.

CrossFit Crew Day Workout

For Time:

1. 50 ring dips
   50 push-ups

2. 50 box jumps
   50 sit-ups

3. 50 pull-ups
   50 overhead squats

4. 50 knees to elbows
   50 walking lunges

5. 50 burpees

The crew of the Huron Lady II formed two teams to complete this workout. Laura and Mike were one team. John, Camille and Rachael formed the other. Each team had to complete 50 of each exercise divided up however they chose. They had to complete each set of exercises as a team before moving on to the next.

                             Results:                               
    Laura & Mike                    24:03
    John, Camille & Rachael    19:24