CrossFit Rockwall

Four rounds for time of:
Run 400 meters
50 Squats

-OR-

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Running may be replaced by rowing in either workout. 400 meter run = 500 meter row.

Beginner: Reduce exercise reps to 25 of each.

Intermediate: Reduce exercise reps to 35 of each.

Post workout and time to comments.

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Check out some top weight loss mistakes from Underground Wellness. Click on the link and watch the video to find out why these are all terrible ideas...especially if you are trying to lose weight.

1. Popcorn and Rice Cakes
2. Starvation Diets
3. Too Much Cardio

Push Jerk 5-5-5-5-5 reps

Then, work on your one legged squats! Here's a great video of how to work up to these.

Post Push Jerk weights to comments.

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Do you know anyone that smokes? Beginning in October, these graphic images will replace the standard written warning on cigarettes. Now, if only we could get some graphic images on processed foods...

Rest Day!

Anyone have tight hamstrings? Check out the following article by Keith Wittenstein at Crossfit Virtuosity

"Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis..."

Read the rest here: http://crossfitvirtuosity.com/blogs/articles/244-hamstrung

Team "Fight Gone Bad" at the Park

Three rounds of:
Wall-ball, 10 pound ball, 10 ft target
Sumo deadlift high-pull, 1 or 2 pood kettlebell
Box Jump, 20-24" height
Push-ups
50 ft sprints

In this workout you are at each of five stations for two minutes. You will perform the exercise for one minute, then your partner will do the exercise for one minute. The partner not working will count reps. The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep. Your team score is the total number of reps you and your partner complete for all three rounds. Working out alone? Just rest for one minute between exercises (and double your score!). If you're doing this at home, feel free to scale each exercise to your ability! Click here if you think this looks too hard

Mike & himself	818
Mary & JJ	769

Click here for more cool pictures of Fight Gone Bad at the Park!

For time:
Row 500 meters
25 Dumbbell Thrusters
30 Pull-ups
25 Dumbbell Thrusters
Row 500 meters

To find dumbbell weight, divide your bodyweight by 5 (ex: if you weight 150, use 30 total lbs, which is two 15 lb dumbbells)

Beginner/Intermediate: Scale thruster weight and pull-ups to your ability

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"Everything you do in life, I don’t care, good or bad – don’t blame God, don’t blame the devil, don’t blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you." -Jack LaLanne

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Click on the exercise link for a snatch video from crossfit.com. We'll be working on technique a lot for this one, so if you have trouble with this exercise, be sure and come out!

Recovering from a shoulder injury or don't feel comfortable overhead squatting yet? Pick a different exercise you need to work on (cleans, one-legged squats, push jerk, etc.) and do 30 for time, working on your technique.

Click here if you think this looks too hard

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Top 10 Fall Vegetables from Mark's Daily Apple. I challenge you to try them all this fall!

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Beginners: Walk/jog 200 meters (or 2 minutes if you can't measure the distance) and do jumping or assisted pull-ups.

Post number of pull-ups completed for each round to comments.

Compare to March 20, 2008

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How to control food cravings:"A sharp, intense craving typically means that your body is lacking in some essential nutrient. It may be a particular vitamin or mineral or if you’re having a hypoglycemic response to a high-sugar meal, it may be glucose that your body demands....A big part of controlling food cravings is eating a nutrient-rich, Real Foods diet. As we’ve seen, cravings are often the result of the body’s desire for specific vitamins and minerals. So it follows logically that a diet full of the necessary vitamins and minerals is going to knock down most cravings." -Scott Kustes, Modern Forager

Here is a complete list of what you really need when your cravings threaten to derail your diet. I'd skip the bread and beans, but there are plenty of veggies, fish and nuts to keep you on track.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep". Barrier is 24".

Beginner: Use light barbell for "shovel" weight and complete 30, 20 and 10 rep rounds. Scale push-ups as needed.

Intermediate: Scale "shovel" weight to your ability. Scale push-ups as needed.

Post time and "shovel" weight to comments.

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Be careful with drugs. A report in the Aug. 27 issue of The Journal of the American Medical Association found that nearly 21 percent of 193 ayurvedic herbal supplements bought online, produced in both India and the United States, contained lead, mercury or arsenic. And these were sold on American websites.

Additionally, I know a guy that just spent a few days in the hospital getting his stomach pumped from taking weight loss pills he bought from a woman at his gym. The doctor said he was poisoned. His two friends who also took the pills enjoyed the same experience. The woman is being charged, but there are others out there like her.

Moral of the story: Don't take drugs. This includes weight loss pills, ancient medicines, and other "magic" capsules. Just don't.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps walking lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Beginner: Do 25 of each exercise. Box jumps can be modified to box steps or jumps to a lower height. If you don't have a kettlebell, you may use a dumbbell. Knees to elbows can be knees to chest, or just bring your knees waist high. Scale the weight on push press to what you can comfortably do. Good mornings are an excellent sub for back extensions if you don't have equipment. No place for wall ball? Thrusters can be done instead, at whatever weight you are able. Finally, single unders can be done in place of double unders (2 singles for each double). Scale everything if you need to...just get it done!

Intermediate: Do 35 of each exercise, scaling movement/weight as necessary.

Post time and modifications to comments.

Compare to March 5th, 2008

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Nutraceuticals: The latest food fad. Is adding anchovies to orange juice and powdered beets to peanut butter really going to make us healthier? Are fotified foods "one of the great triumphs of public-health policy" or is it an unnatural disaster waiting to happen? In mutating these foods, could the scientists be destroying whatever it is that makes fruits, vegetables and omega-3's good for us in the first place? Why take out all the nutrients (this is what they do when they process foods), only to add them back in? Does that make any sense at all?

Rest Day!

Enjoy some tasteless (no pun intended) ads. How can something with a manufacturing process like this (click on 'high fructose corn syrup' and scroll to the bottom) be "natural", as they claim? The problem with HFCS is that it can't be consumed in moderation. It's in everything from bread to ketchup and children's vitamins. Anything that comes packaged likely has this government-subsidized ingredient. So, what can you do? Eat lean meats, vegetables, some fruit, little starch and no sugar!

 

Today at the park we played CrossFit Baseball!

CrossFit Baseball

1st base: 10 push-ups
2nd base: 10 squats
3rd base: 10 sit-ups
Home: Wildcard!

To score a run at home base, we drew one of 4 exercises from a hat: 10 steps walking lunge, 10 burpees, 10 one-arm dumbbell snatches, or 10 double-unders. If you don't have equipment for those exercises, you can always pick something else to put in the hat! Click on each exercise link for help scaling to your ability.

Each base is about 50 ft apart. The team with the most runs in 20 minutes wins! We tied at 20 runs!

John & Mike	20 runs
Mary & JJ	20 runs

Run 5k

-OR-

"Abs Gone Bad" -courtesy CrossFit SoCal
Complete 3 rounds, performing max reps in one minute of each exercise:
1. L-sit pull ups
2. Ab-mat sit ups
3. Knees to elbows
4. Hollow rock
5. Plank hold (1 point for every 5 seconds)
6. Rest

Beginner: Run 1.5 miles or complete 2 rounds of "Abs Gone Bad"

Intermediate: Scale exercises as needed for "Abs Gone Bad" (i.e. L-sits on parallettes, knees to waist/chest, plank hold on knees)

Post time or total number of reps to comments.

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What are a few months? If it is important to you start now! See how far one woman at CrossFit NorCal got in just a few months. If that isn't completely inspiring, I don't know what is. Sarah has three children, and had her last this past February. You have to look at her before and after shots - she looks amazing! What are you waiting for? Dig in and get it now!

"Grace"

135 pound Clean and Jerk, 30 reps (guys)
85 pound Clean and Jerk, 30 reps (gals)

Beginners/Intermediate:
Use 95 pounds, 65 pounds or broomstick as needed. Click on the exercise link to see some instruction on the clean & jerk.

Post time and weight to comments.

Compare to January 29, 2008

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Does eating vegetable oil result in more homocides? - I doubt it, but wouldn't that be a great excuse to get rid of the stuff?

"Michael"

Three rounds for time of:
Run 800 meters*
50 Back Extensions
50 Sit-ups

*I can be bribed to let you row 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 600 meters (or for 3.5 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.

Compare to July 28, 2008

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New study shows that exercise can overcome obesity. Shocking, isn't it?