CrossFit Rockwall

CrossFit for Women

CrossFit training isn't just for guys. It won't make you huge - women actually can't get very big without supplements. Some of the top benefits of CrossFit training, applying especially to women, are:

• Increased and restored bone mineral density to combat osteoporosis
• Increased lean body mass (say hello to curves!)
• Increased balance, coordination and confidence
• Increased metabolic rate - burn more calories when you're not working out
• Increased performance in everything you do - climbing stairs, picking up kids or groceries and walking the dog
• Age gracefully - strong muscles build a strong body
• Feel better & look better - reduces overall body fat and gives you more energy

Be Beautiful
Article by Jon Gilson

Run & Jump

This Saturday's workout was done in teams of two:

20 rounds, for time:
Run 100m
20-19-18-17-...-4-3-2-1 rep rounds of vertical jump, 10" above max reach

Then,
50 one-legged squats (25 each person)

One team member would run 100m, then do 20 jumps. When they finished, the other team member would run 100m and do 19 jumps...continuing to go back and forth until the last team member completed the 100m run and 1 jump. Then, each team had to complete 50 one-legged squats. This was easiest done doing "team" one legged squats.

Tips on scaling this workout: Jog or walk 100m; jump to 2", 6" or 8" above max reach. You can also complete 10-9-8-...3-2-1 rep rounds. Additionally, you can do regular air squats if you are unable to do a one-legged squat.

Results:
   Ashley & Adam  14:10
     JJ & Dustin       19:40 

Variability

Insanity is doing the same thing over and over and expecting different results. Is this where you are with your fitness program?

CrossFit Rockwall training provides a constantly varied stimulus to prepare you for anything that may come your way. Our aim is to elicit as broad an adaptational response as possible. Our specialty is not specializing. This leaves you prepared for any sport you play, and activity or hobby you like, and any unforeseen events that may occur.

Our training is limited only by our imagination and will power. Each workout adds a different aspect to our training program. By varying mode, intensity, reps, sets and rest, each workout offers a distinctly unique metabolic stimulus. Some workouts provide more strength work, while others have a stronger aerobic flavor. Others work with anaerobic intervals and some incorporate maximum efforts or loads.

More...

          Why is constantly varied exercise better than sticking to a routine?

• Repeating the same exercise for long periods of time will reduce it’s effectiveness.
  More on this here.
• Varied exercises increases the chances that you will stick to the program.
  The University of Florida actually did a study that confirms this. Find it here.
• Changing your routine prevents overuse injuries.
  Read what the American Council on Exercise has to say about variation here.

Dip Pull Sit

This Saturday's workout was done in teams of two:

3 rounds:
Ring Dips, 2 min.
Sumo Deadlift High Pull (with 35# kettlebell), 2 min.
Sit-ups, 2 min.
Rest, 1 min.

Each team started on a different exercise. Only one team member was working at a time, switching off as many times as desired for the two minutes. The other member could assist if needed on the dips, or hold feet on the sit-ups. Scores were total number of reps for each round.

Tips on scaling this workout: Do jumping ring dips or bench dips; decrease weight on the Kettlestack for the high pulls. You can also decrease the number of rounds or the time spent at each exercise.

Results:
   Ashley & Adam: 185/205/196 = 586
   Mary & Dustin: 171/182/190 = 543
    Mike & JJ: 218/221/214 = 653

Thanks everyone for coming out! Good luck to everyone running the Corporate Challenge 5k tomorrow!

Functionality

CrossFit Rockwall endeavors to lead a revolution in fitness training. Our methods are a radical departure from the ineffectual, non-functional training found in most gyms. We’re waging this revolution in our garage, at the park, and in your home. It starts with functional training.

Functional training utilizes movements most representative of natural movement and are all transferable to things we do in our everyday life. They are important to everyone’s fitness. There is no circumstance of disability, gender, age, stature, weight or fitness level that reduces the need, safety or effectiveness of functional movement.

Click here for more information and benefits of Functional Training.

This Saturday's workout was done in teams of two:

Complete as many rounds as possible in 20 minutes:
One-arm overhead dumbbell lunge, 20 steps (switch arms after 10 steps), varying weight (15-35 lbs)
Maximum number of push-ups

One team member would complete as many push-ups as possible while the other completed their lunges; then they would switch. We focused on "honest" push-ups, and were sticklers on form (what is an "honest" push-up? click here). The workout was scored by the total number of push-ups completed by each team.

Tips on scaling this workout: Use light weight for the lunges, or no weight at all; do modified push-ups on your knees. You can also decrease the time to 15 or even 10 minutes.

Results:
   Ashley & JJ : 265
   Adam & Dave : 220
    Mary & Dustin : 181

Great job everyone. Thanks Dave and Dustin for coming out and completing your first CrossFit workouts! Don't worry Dustin...that's what everyone looks like after their first workout!

It Don't Mean a Thing, If It Ain't Got That Swing

Here are some shots of the kettlebell and dumbbell swings from our recent "Helen". Helen consists of 3 rounds of: 400m run, 21 swings and 12 pull-ups. Ashley and Mary used the new adjustable Kettlestack loaded with 35 lbs, while JJ and Adam used heavier dumbbells.

Tips on scaling Helen: reduce the run distance to 200m, walk or jog if needed; use light weight on the swings - with the Kettlestack, you can adjust the weight to as little as 5 lbs; do jumping pull-ups or ring rows.

           

Scalability

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same CrossFit routines have been used for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity while keeping the programs similar.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders, businessmen and women, and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed the workouts posted daily on the main site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

To scale our workouts simply decrease the weight, intensity, repetitions or sets. If lifting 65 lbs is out of your range, use 45 lbs, 25 lbs or an unweighted PVC pipe. If you can't run, walk. Instead of 20 push-ups, do 10 or do two sets of 5. If 5 rounds is too much, do 3. Scaling our workouts is easy, yet still effective. If you would like to try one of our workouts, or a workout from the main site, but aren't sure how to scale it, shoot us an e-mail and we'll help you figure it out. Or, better yet, come and train with us and we'll show you how.

Any ability level can start and beginners make progress rather quickly. If you think you are too out of shape or not strong enough to start, think again! Click on the links below if you think CrossFit is out of your reach...if they can do it, you can too!

A CrossFit Grandma
Seniors and Kids

Click on the links below to see how some of our exercises can be scaled to meet your ability level:

                 
     Push-Up                 Sit-Up           Pull-Up        Dip          Squat

Labor Day Weekend Workout

This Saturday's workout was completed in teams of 2:

8 rounds, for time:
Run 400m
20 Push-ups
20 Squats
20 Bench Dips
20 Sit-ups

Each team member completed 4 full rounds. Only one team member could be running at a time (one started with the run, the other with the exercises). If the runner got back before the other team member was done with all 80 reps, they would help their team member finish before starting their own round of exercises. Exercises could be done in any order and partitioned.

Results:
        Ashley & Mary     17:49