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CrossFit Rockwall, LLC
©
2011
« June 2008 | Main | August 2008 »
Tabata* your weakness
Rest 4 minutes
Tabata* your strength
*Tabata: 20 seconds of work, 10 seconds of rest. Repeat for a total of 8 rounds. Your score is the lowest number of reps you get in any round (i.e. if your reps are 8-8-8-8-8-7-5-7, your score will be 5).
Pick what you think your biggest weakness is and work on it. Then build your strength - whatever you think you're good at (which is probably whatever your favorite exercise is).
Post exercises and scores to comments.
Run 15k ...just kidding! (David and Lauren are probably the only ones that would willingly subject
themselves to that...knock yourselves out, guys!)
So, in an effort to get you to work or home for dinner on time, we'll do this instead (but you are more than welcome to run the 15k if you'd like):
AMRAP 20 minutes:
7 Knees to elbows
7 Push-ups
7 Hang power snatch, 75 lbs (guys)/55 lbs (gals)
"Helen"
Three rounds, for time:
Run 400 meters
21 Kettlebell swings, 1.5 pood or 55lb dumbbell (guys)/1 pood or 35lb dumbbell (gals)
12 Pull-ups
Beginner: Complete three rounds of 200m jog/walk, 21 swings with 10-15 lbs and 12 jumping or assisted pull-ups.
Intermediate: Complete three rounds of 400m run, 21 swings with 15-35 lbs and 12 pull-ups.
Post time and modifications to comments.
"Michael"
Three rounds for time of:
Run 800 meters*
50 Back Extensions
50 Sit-ups
*I can be bribed to let you row 1000m instead.
Beginner: Jog or walk 400 meters (or for 2 minutes if you don't know the distance) and do sets of 25 sit-ups and back extensions/good mornings.
Intermediate: Jog or walk the 800's (or for 4 minutes if you don't know the distance) and do sets of 35 sit-ups and back extensions/good mornings.
Post time and modifications to comments.
Rest Day!
Mentally prepare for this week's WODs by considering all the excuses you make to skip your workout or to stop pushing yourself. In life, there are always reasons to quit or stop trying. The challenge lies in getting past them.
Check out CrossFit Virtuosity's post on viewing obstacles as a challenge, not an excuse.
And then, get your Demons Out! by taking CrossFit San Francisco's tip of writing down every excuse you try to use. Once it's in writing, it's not a viable excuse anymore.
Today's park workout was completed in teams of two, for time:
100-50-25 reps, for time:
Walking Lunge Steps
Push-ups
Sit-ups
Double Unders*
*sub 4 single-unders for each double
Results:
| Stacey & Mike | 17:47 |
| Josh & Richard | 26:04 |
| Dustin & Ashley |
24:48 |
Great job, everyone!
See all pictures here
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Overhead squats, 95 lbs (guys)/65 lbs (gals)
Burpees
Beginner: Use a PVC pipe or light weight bar for overhead squats. Scale burpees according to your ability.
Post time to comments.
2 rounds, for time:
50 Box Jumps, 20" box
40 Jumping Pull-ups
30 Wall Ball shots, 20 lb ball
20 Kettlebell swings, 1 pood
10 Knees to Elbows
Beginner: Cut reps in half (25-20-25-10-5 reps). Use a 6-10" box for jumps, 6 lb wall ball (or do 12 lb thrusters if you don't have a wall ball), 15 lbs swings (use dumbbell or kettlebell), and bring knees to waist.
Intermediate: Do reps of 35-30-25-20-10. Use a 12-18" box, 10-14 lb wall ball, 25 lb swings and bring knees to chest.
Post time and modifications to comments.
For time:
Row 2000 meters
Then, catch you breath and do
AMRAP 10 minutes:
10 Sit-ups
10 Back extensions/Good mornings
Beginner: Row 1000 meters.
No rower? Sub Sumo-deadlift high pulls. 200 pulls = 2000 meters. 100 pulls = 1000 meters.
Post time and number of rounds to comments.
10-9-8-7-6-5-4-3-2-1 reps, for time: 
Front Squat
Push Press
Thruster
Burpees
Guys use 75 lbs, gals use 55 lbs.
Beginner: Do only even numbers and use a light weight barbell for lifts. Scale burpees as needed (i.e. push-ups on knees).
Intermediate: Scale weight to your ability level.
Post time and modifications to comments.
Rest Day!
Entertain yourself with some meal ideas:
Eat for cheap: Mark's Daily Apple
Cooking Dress-up (with videos!): myrecipes.com (most of these need some modifying to be in the Zone)
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There's also a new Farmer's Market in town - we'll be checking it out next weekend. Additionally, the owner's of Zanata recently opened Market Square in the heart of downtown. Be sure and stop in for a tasty sandwich or antipasto.
We worked in teams of two today to complete:
As many rounds as possible in 20 minutes of:
200 meter run
20 Ring Pull-ups
20 Partner Wall Balls
20 Partner Med Ball Sit-ups
Results:
| Stacey & Mary | 6 rounds |
| John & Mike | 5 rounds + 200m + 20 pull-ups + 4 wall balls |
| Nick & Barry | 4 rounds + 200m |
See all the great pictures Ashley took here!
