CrossFit Rockwall

Rest Day!
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Usain Bolt is the fastest man in the world right now. And he's 6'5". Why is that so amazing? He's a head taller than most other elite sprinters and has a much larger mass. In theory, it would be difficult for him to match the explosive starts of smaller guys who have a lower center of gravity. However, sprinters are generally much larger than marathoners.

Here's a really interesting study about running performance and body structure. Usain is off the charts at 1.95 meters/86 kg. So, Mike, it looks like you still have a shot for London in 2012.

No park workout today. Mike and I are up in Michigan!

Here's a quick workout to kick off you Labor Day weekend:

AMRAP 10 minutes:
1 Burpee
2 Squats
3 Push-ups
4 Sit-ups
5 Steps Walking Lunge

Post number of rounds completed to comments.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Beginner: Complete 3 rounds of 25 squats, 7 Pull-ups, 7 Dips, and 10 Hang power cleans with PVC or light bar.

Intermediate: Complete 3 rounds of 35 squats, 21 Pull-ups, 21 Dips, and scale Hang power clean weight to your ability.

Post time and modifications to comments.

Click here if you think this looks too hard

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When exercise isn't worth all the time and effort - This woman does 8,000 reps of useless exercises every day (and we all lose track counting to 20!). It takes her 3 hours! If I had 3 hours to work out every day, that would be rad. I would work out for 30 minutes and then take a two and a half hour nap.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees

Beginner: Cut all reps in half (15-20-25-30-35) and scale each exercise as needed. Tip: for the handstand push-ups you can either work on your handstand hold, or substitute dips (which are hspu rotated 180 degrees!).

Intermediate: Complete 20-30-40-50 and 60 reps of each exercise, respectively. Scale exercises as needed.

Post time to comments.

Click here if you think this looks too hard

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"Let’s face it, it’s time to suck it up and get serious about your food.  No more of this 'I’ll start tomorrow or next week' bullshit. It’s a choice... " - Robb Wolf

I like Robb not only because he's one of the smartest guys on the planet, but also because he's brutally honest. Sometimes we need that.

Get a glimpse of one of CrossFit's top athlete's diets here.

Front Squat 10-10-10-10-10 reps

Beginner: Start with a light weight and work your way up, maintaining proper form.

See good and bad front squat technique from this video (courtesy crossfit.com): [wmv][mov]

Post weights to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Beginner: Do 1/4 of Murph: 400 meter run, 25 pull-ups, 50 push-ups, 75 squats, 400 meter run.

Intermediate: Do 1/2 of Murph: 800 meter run, 50 pull-ups, 100 push-ups, 150 squats, 800 meter run.

Post time and modifications to comments.

Compare to May 2, 2008

Click here if you think this looks too hard

For time:
Run 800 meters
21 Shoulder press, 95 lbs (guys)/65 lbs (gals)
Run 800 meters
21 Push press, 95 lbs (guys)/65 lbs (gals)
Run 800 meters
21 Push Jerk, 95 lbs (guys)/65 lbs (gals)

Beginner: Run/walk 400 meters in place of the 800's and use a PVC or light bar for the presses.

Intermediate: Run 800 meters and scale weight on presses to your ability.

Post time to comments.

Rest Day!
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Check out all the world records from Beijing!

And don't forget - college football starts this week! Go Gators!

We worked out in two teams today. Each team completed the following:

AMRAP 20 minutes:
Station 1
30 Ring Dips
30 1-arm overhead squats (10-35#)
Station 2
30 Box Jumps (12-24")
30 Sit-ups

Results:

Ashley & Mike	4 rounds + 18 OHS + 12 Ring Dips
Chris & JJ	5 rounds

See all pictures here

Ashley does "Helen" from CrossFit Rockwall on Vimeo.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Beginner: Reduce the number of reps to 25 of each exercise. Click on each exercise link to see how to scale them.

Intermediate: Reduce the number of reps to 50 of each exercise.

Post time and modifications to comments.

Compare to July 8, 2008

Click here is you think this looks too hard

"Helen"

Three rounds, for time:
Run 400 meters
21 Kettlebell swings, 1.5 pood*(guys)/1 pood*(gals)
12 Pull-ups

*1.5 pood is equal to 55 pounds. 1 pood is equal to 35 pounds. If you don't have a kettlebell, use a dumbbell for swings.

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.

Compare to July 29, 2008

Click here if you think this looks too hard.

Deadlift 1-1-1-1-1-1-1 reps

Beginner: Use PVC or a light bar and work on maintaining perfect form (click on above link for tips).

Warm up before working your way up to a one rep max. If you don't have enough weight to max out, find your 3-rep or 5-rep max.

Post weights to comments.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Beginners: Scale each exercise as needed.

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Low Carb Diets Are Not a Fad
"They are proven and were always part of our evolution as a species. It is the modern, careless, high carb diet that is the fad. To call a diet on which humans lived for millions of years a fad is a demonstration of ignorance. It elevates our present practices to a norm (they aren’t), and diminishes the science and evidence. I have called this the fallacy of the tyranny of the present." - Art DeVany

15-12- and 9 reps, for time of:
Thruster, 135 lbs (guys)/85 lbs (gals)
Muscle-ups

Beginner: Use a 15-25 lbs for thrusters. Instead of muscle-ups, do assisted pull-ups and dips (1 pull-up and 1 dip for each muscle-up)

Intermediate: Use 35-65 lbs for thrusters. If you don't have a muscle-up yet, do assisted pull-ups and dips (3 pull-ups and 3 dips for each muscle-up)

Click here if you think this looks too hard.