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CrossFit Rockwall, LLC
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2011
« October 2008 | Main | December 2008 »
Rest Day!
You're probably ready for some retribution after one too many servings of mashed potatoes. Check out Mark's Daily Apple Post-Holiday Recovery guidlines for some ideas of how to get back on track. And then come out for a CrossFit workout tomorrow!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2 pood
Beginners: Do 2 pull-ups and 2 dips for each muscle-ups, scale as needed. Do 4 regular or modified push-ups in place of handstand push-ups. Scale Kettlebell weight to your ability for the swings, and use a dumbbell if you don't have a bell.
Intermediate: Do 4 pull-ups and 4 dips for each muscle-up, scale as needed. Do handstands or modified handstand push-ups. Scale Kettlebell weight to your ability for the swings, and use a dumbbell if you don't have a bell.
Post rounds completed to comments.
Click here if you think this looks too hard
We're all getting pretty busy with the holidays coming up. We're stressed, overextended, and frequently exhausted when we finally get a chance to squeeze in a workout. Here's a great post from San Francisco CrossFit on getting your workout in anyhow. So, pony up, and do your workout!
Come get a pre-turkey workout in at 9:30am!
Five rounds for time of:
Run 400 meters
30 Sit-ups
15 Deadlift, 250 lbs (guys)/175 lbs (gals)
Beginner: Run or Row 200 meters, do 15 sit-ups, and scale deadlift weight to your ability.
Intermediate: Scale deadlift weight to your ability.
Post time to comments.
Remember: Class tomorrow will be at 9:30am only!
Shoulder Press 3-3-3-3-3 reps
Click here if you think this looks too hard
"Lynne"
Five rounds for max reps of:
Bench Press*, bodyweight
Pull-ups
Beginner: Scale bench press weight and scale pull-ups as needed.
Post reps for both exercises in all rounds.
*If you don't have access to a bench or can't get a spotter, you can do max rep push-ups or ring push-ups instead of bench press.
Click here if you think this looks too hard
Here are a couple bits of "latest news" that are real enlightening. We'll call them "No News in the News", courtesy of Neil at CrossFit Radio.
Lower your cancer risk by exercising and sleeping. Really? You mean our bodies fight off diseases better if we eat right and sleep? That's amazing! If only we hadn't waited until 2008 to figure this out...
If you eat junk, so will your kids. What? Kids learn from their parents? That's unreal! Who would have thought...
Three rounds for time of:
21 Knees to elbows
21 Kettlebell swings, 1.5 pood
21 Push-ups
3 Rope climb ascents*, 15 feet
21 Box jump, 20"
21 Back extension/Good mornings
150 ft Walking lunge
Beginner: Scale each exercise to your ability. Complete 14 reps of each exercise/2 rope pulls from the ground/100 ft walking lunges.
Intermediate: Scale each exercise to your ability.
*No rope? Substitute towel pull-ups: throw a towel over a pull-up bar and do pull-ups holding onto the towel. Use jumping pull-ups if you need to. Beginners, do 10 towel pull-ups each round. Intermediate, do 15 towel pull-ups each round.
Post time to comments.
Click here if you think this looks too hard
Geez, America, you've really let yourself go lately.
"If you're like 67% of Americans, you're currently overweight or obese. If you're like 27%, your blood pressure is too high. If you're like a whopping 96% of the population, you may not be able to recall the last time you had a salad, since you're one of the hundreds of millions of Americans who rarely eat enough vegetables. And what you do eat, you don't burn off — assuming you're like the 40% of us who get no exercise. Most troubling of all, if you're like any parent of any child anywhere in the world, you may be passing your health habits to your children, which explains why experts fear that this generation of American kids may be the first ever to have a shorter life span than their parents do." -Read more at The Year in Medicine 2008
Does this sound like you? Well, don't just sit there...do something about it! Contact us to see how we can help you change.
5 rounds, for time:
25 Double-unders
15 Pull-ups
Beginner: Complete 5 rounds of 50 single-unders and 10 pull-ups, scaled as needed.
Intermediate: Complete 5 rounds of 100 single-unders and 15 pull-ups, scaled as needed.
Click here if you think this looks too hard
Mandating Calorie Counts on Menus: Would a national law requiring calorie counts on chain restaurant menus help curb the obesity epidemic or will it steer people to the disastrous high-carb, low-fat diet and thus make it worse? What do you think?
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Push-ups
Beginners: Walk/jog 200 meters (or 2 minutes if you can't measure the distance) and scale push-ups to your ability.
Post number of push-ups completed for each round to comments. Your set ends when your body deviates from a perfectly straight line (i.e. sticking your butt up in the air or letting your back sag).
Click here if you think this looks too hard
What's the secret ingredient in fast food? Check out Time's article to find out...
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Here's a video of Coach Burgener from crossfit.com
Push Jerk...[wmv][mov]
Click here if you think this looks too hard
If you don't know, now you know: if you're carrying a spare tire around your middle, you're more likely to die. New research in the New England Journal of Medicine states that
"Comparing subjects with the same body mass index, the risk of premature death increased in a linear fashion as the waist circumference increased. The risk of premature death was around double for subjects with a larger waist (more than 120cm or 47.2in for men and more than 100cm or 39.4in for women) compared to subjects with a smaller waist (less than 80cm or 31.5in for men and less than 65cm or 25.6in for women). Each 5cm increase in waist circumference increased the mortality risk by 17% in men and 13% in women. "
The unique thing about this study was that it found waist size to increase mortality independent of BMI (body mass index). So, regardless of BMI, if your waist has a hefty girth, you're in trouble. So, if you're a guy and have a 47+ inch waist, or a woman with a 39+ inch waist, you may want to consider doing something about it. What can you do? We've got the answer. Come see us. We're pretty confident we can increase your odds.
"Helen"
Three rounds, for time:
Run 400 meters
21 Kettlebell* swings, 1.5 pood (55 lbs)
12 Pull-ups
Beginner: Scale Kettlebell weight and pull-ups to your ability.
Intermediate: Scale Kettlebell weight to your ability.
*If you don't have a Kettlebell, use a dumbbell instead.
Post time and modifications to comments.
Click here if you think this looks too hard
How to decipher the mysterious food labels, from Back to the Fridge.
| What It Says | What It Means |
|---|---|
| Trans Fat Free | Full of Good Old Fashioned Regular Fat |
| Sugar Free | Chemist’s Delight |
| Fat Free | We Doubled The Sugar |
| Low Sodium | 100% Taste Free |
| Made with Whole Grains | Two Cups of Sugar’ll Fix That |
| A Good Source of Vitamins | Not a Good Source of Vitamins |
| May Reduce Cholesterol | If You Eat Fourteen Bowls of it per Day |
| Whitewheat Bread | White Bread |
| Ready in Ten Minutes! | Your ambulance, that is. |
