CrossFit Rockwall

Happy Pull-up Birthday!

The morning crew has been training hard for the past couple months to increase our pull-up numbers. Yesterday, we each did a max set of pull-ups to see how much we improved. Despite the cold air and even colder bars, everyone hung on for a personal record! Awesome job everyone!

"Every personal best pull-up is an event worthy of celebration. You’re going to live to be 100 but you’ll not get that many pull-ups, so treat the new ones like birthdays." - CrossFit Journal, April '03

	Goal	Pull-ups
Dustin	8	8
Ashley	18	20
JJ	25	25
Woody	1 more than Mary	32
Mary	40	39

60!

My mom, Camille, has been doing CrossFit for almost a year. Last week, she turned 60. Her birthday workout was:

Do your age in burpees.

She completed all 60 of them. Great job!

Here is a video of what a burpee is: Burpee Video

Click here for more info on CrossFit for seniors (sorry to use that word, mom).

Tag Team

In teams of two, complete as many rounds as possible in 20 minutes of:

Walking lunge, 10 steps each
20 Squats
20 Push-ups

The squats and push-ups were done "tag-team" style. The person not doing the exercise "rested" in the bottom position of the squat or the top position of the push-up. For example, one person held the bottom of the squat while their teammate did 10 squats, then the other person held the bottom of the squat while their teammate did 10 squats.

Tips on scaling this workout: Reduce the time of the workout to 10 minutes and/or reduce the number of squats and push-ups in each round. Instead of holding the bottom of the squat or top of the push-up, the other member may be allowed to rest.

Results:

Ashley & Dustin Mike & Richard Mary & JJ

11 rounds + lunges + 20 squats 12 rounds + lunges + 17 push-ups 15 rounds + lunges + 3 squats

Almost half of the population gains weight over the holidays. It may not be a large amount, but the majority of people who gain even just a pound or two this time of year, never lose it. The pounds add up year after year. Everyone has good intentions in making ambitious New Year resolutions, but the easiest way to lose holiday weight is to never gain it. Check out our tips to avoid holiday weight gain here.

Happy Birthday Marines

Today we celebrated the Marine Corps Birthday! We used traditional Marine Corps PT movements. All exercises (except the body builders) are to done with a 4-count cadence (so every two push-ups equals one rep, every 2 star jumps equals one rep, etc.). Team up with a buddy and complete all reps of each exercise collectively before running each 400.

50 Flutter Kicks
Run 400m
50 Push-ups
Run 400m
50 Mountain Climbers
Run 400m
50 Star Jumps
Run 400m
32 8-count Body Builders

For a total of 232 reps...and throw in one for the Corps!

Results:

Mary & Ashley	19:40
Adam & Richard	23:07
Mike & Dustin	25:24

A Birthday Message From the Commandant - On November 1, 1921, General John A. Lejeune issued Marine Corps Order No.47, Series 1921.The order provided a summary of the history, mission, and traditions of the Corps. General Lejeune directed that the order be read to every command each subsequent year on November 10th in honor of the founding of the Marine Corps. Read his message here.

Come out and join us tomorrow to celebrate the Marine Corps birthday! The Corps will be turning 232 years old and we will be doing a workout to honor and appreciate all they have done for us.

Marine Corps Birthday History

Everybody knows that smoking causes cancer. But did you know that poor diet and lack of exercise lead to nearly as many cancer deaths as smoking? The American Institute for Cancer Research and the World Cancer Research Fund recently completed the most comprehensive study on the disease to date. This 5-year study reviewed over 7,000 clinical trials. They have concluded that food, nutrition and lack of exercise undoubtedly play a critical role in causing up to a third of all cancer cases. Another interesting point from the study is that only 5-10 percent of cancers result directly from inherited genes, which means you are in more control of your health than maybe you once thought. In the United States, nearly 4,000 people are diagnosed with cancer each day and over 1,500 people die from cancer every day. Take control of your health and your future. Check out the report's 10 Recommendations to see what you can do to decrease your risk and increase your health.

View the whole report here.

Soggy Saturday

In teams of two, complete as many rounds as possible in 20 minutes of:

Walk on hands, 50ft (one team member spotted while the other walked and then switched)
20 Team sit-ups, aka Jui-Jitsu sit-ups (10 each person)
10 Team one-legged squats

Tips on scaling this workout: If you can't walk on you hands with a spotter, just do a handstand hold instead; Sub regular or scaled sit-ups for team sit-ups and regular or scaled squats for team squats.

Results:

Mike & Dustin	9 + sit-ups
Ashley & Richard	12 (but they forgot to do the team squats!)