CrossFit Rockwall

 "Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 lbs (guys)/55 lbs (gals)
Box Jump, 20" box
Push-press, 75 lbs (guys)/55 lbs (gals)
Row*

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Beginner: Complete 2 rounds. Use 6 lb wall ball, PVC Sumo dealift high-pulls, 6" box jumps or steps, and 10 lb push press.

Intermediate: Complete 3 rounds. Scale weights to your ability.

*No rower? Do burpees instead! 1 point for each burpee!

Add your points and post them to comments.

Compare to November 11, 2008

Click here if you think this looks too hard

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CrossFit Moms Pick a Fight with "Fran": Check out this cool video from CrossFit North Atlanta.

"Michael" 

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

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 November 4, 2008

Click here if you think this looks too hard

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Check out this interesting article - you guys better watch out:

"The male gender is in danger, with incalculable consequences for both humans and wildlife, startling scientific research from around the world reveals."

Complete as many rounds as possible 20 minutes of:
5 Thrusters
7 Hang Power cleans
10 Sumo Deadlift High-pull
Guys use 95 lbs, Gals use 65 lbs

Beginner: Scale weight to your ability and take breaks as needed.

Intermediate: Scale weight to your ability. Use a similar weight to what you use on "Fran".

Post rounds completed to comments.

Compare to October 20, 2008

Click here if you think this looks too hard

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Deadlift - Burpee WOD from CrossFit Rockwall on Vimeo.

Rest Day!

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Getting caught up in some winter blues? Cold and flu season is in full force - have you been sick yet? The good news is, you don't have to be! Check out how to maintain your immunity through the holidays...and beyond!

5 rounds, for time:
5 Burpees
10 Push-ups
15 Sit-ups
20 Squats

Beginner: Complete 3 rounds.

Post time to comments.

Make-up day! Pick a workout that you have missed recently and do it!

Post workout and results to comments on that day.

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Does the following sound like the first couple days of January at the gym?

"Your first day of running around like a madman begins at 5 AM, of course because anything later would be too easy and you would see yourself as a sellout, which results in a great sweat. Then you wait in line for one of the gerbil machines that you attack like a Velociraptor going after the first mammal. You spend the rest of the day vaguely numb but you feel pretty good because you finally did something you can be proud of. You go to bed that night somewhat motivated to wake up at 430 and drag your butt to the gym for day #2...Then it happens, the alarm clock goes off you put your feet on the ground and it feels like someone put ice picks up and down your legs. You may fall or stumbled to the bathroom or something else but for sure you begin to look for reasons to get back in bed. The cycle continues for a few days or weeks but the lack of accountability, knowing coach isn't there to take roll call and slowly, the motivation goes away." Keep reading...

Then you need to read the entire article from HyperFit in Ann Arbor, MI.

Merry Christmas!

My gift to you (actually, you can thank Mike for this one!)...you didn't think it would be a rest day, did you?!?! Let your family think you're crazy and do a post-gift-opening workout!

For time:
42 steps walking lunge
21 handstand push-ups
30 steps walking lunge
15 handstand push-ups
18 steps walking lunge
9 handstand push-ups

If you don't feel comfortable getting into a handstand, you may do regular push-ups instead. But, if I have ever seen you do a handstand (or if you live with a former gymnast), you better be getting inverted! And, yes, you can do them against a wall. Now, let's talk about the push-up part. Few people can actually do a handstand push-up. If you're not one of them, place a stack of books under where your head will be next to the wall, and maybe be nice to yourself and put a pillow or towel on top. Find a height that you can lower yourself down to and push yourself back up. This may only be a couple inches down at first, and that's ok.

Post time to comments.

For time:
50 Burpees, with a 1 foot jump each rep

For the 1 foot jump, measure a spot on a wall, or find a ceiling, that is 12 inches above your maximum vertical reach. Make sure you hit your target for each burpee. If you miss, you may redo the jump portion without redoing the entire burpee, but you must hit your target for each rep.

Beginners: Do 35 burpees and mark a spot 6-10 inches above your reach.

Post time to comments.

Compare to May 5, 2008

"Blackjack"

For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Squats
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups

Do 20 squats and 1 sit-up, then 19 squats and 2 sit-ups, then 18 squats and 3 sit-ups...continuing until you get to 1 squat and 20 sit-ups.

Beginner: Start at 10 and work down to one. (10 squats and 1 sit-up, then 9 squats and 2 sit-ups...until you get to 1 squat and 10 sit-ups).

Post time to comments.

For time:
100 perfect push-ups

Every time you break your set (when you are no longer in a straight-as-a-board push-up position), you have to do 10 sit-ups before restarting your push-ups.

When I say "perfect" push-up, I mean it! You must get full extension at the top, and your chest/thighs/chin must lightly touch the ground each rep. You may scale these and do them on your knees if you need to, but you must get full range of motion!

Here's a video to refresh you on the pull-up standards: Push-ups
And here's a great article on the "honest" push-up from crossfit.com: The Push-up [pdf]

Post time and number of sit-ups you had to do to comments.

Activity of Choice - 30 minutes.

Play a sport, do yardwork, walk your dog, shovel snow...

Then, check out our newest video!

New Box Part 7 from CrossFit Rockwall on Vimeo.

Max reps in 2 min/90 sec/60 sec/30 sec 
Hollow Rocks
One-Legged Squats (aka Pistols)

This workout will be exactly 10 minutes long. Start with hollow rocks, and complete as many as you can in two minutes. Immediately after, start one-legged squats (you can alternate legs each squat if you'd like) for two minutes. Next, do a 90 second round of each, then a 60 second round of each, and finally a 30 second round. The easiest way to time this is with a wall clock with a second hand, but a stopwatch will work as well. You may want to record your numbers after each set.

These are two skills that you may not be that good at, so scale them to your ability and just do your best. This is a great opportunity for some good skill practice on a couple exercises we don't do too often. Beginners can do regular air squats instead of the one-legged version.

Here are a couple videos from crossfit.com to get you going:

Hollow Rocks ...[wmv][mov]
Pistols - How To ...[wmv][mov]
Pistols - Scaling ...[wmv][mov]

You can also do the pistols with the help of a partner by holding onto their hands to help pull you up from the bottom. If you don't have a partner you can scale according to the video, or by using a table or counter for balance and to help push yourself up from the bottom of the squat.

Post total number of reps of each exercise to comments (add up your 2 min, 90s, 60s & 30s reps).

For time:
50 Sit-ups
50 Push-ups
50 Sit-ups
50 Dips*
50 Sit-ups
50 Squats
50 Sit-ups

Beginner: Reduce number of sit-ups to 25 each set.

Sit-ups are unanchored, and you can do these with an AbMat (if you have one), or just place a folded towel under your lower back.

*Dips can be done on the edge of a chair, with your feet straight our in front of you. To make it harder, you can put your feet up on another chair. There's a picture of bench dips here. Make sure you get full range of motion by lowering your shoulders below your elbows at the bottom of each dip (get below parallel).

Post time to comments.

We will be out of town until December 28th and will resume our normal class schedule on Monday,  December 29th. Until then, we'll be posting workouts that you can do on your own at home. Remember, whatever CrossFit Rockwall member posts the most workout results to the comments section while we're gone will get a free AbMat! So, get to work and post those times or rounds! Here's the first one...

As many rounds as possible in 20 minutes:
15 Steps walking lunge
30 second L-sit/Tuck sit (cumulative time)*

*You can do these between two chairs or two stacks of books by putting the chairs or books about one-two feet apart and placing one hand on each. You can even do them off the ground, but this is a little more difficult. Be creative! Also, try to find a wall clock with a second hand to time your L-sits/Tuck sits. You will count to 30 way faster than you think!

Post rounds completed to comments.