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CrossFit Rockwall, LLC
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2011
« February 2009 | Main | April 2009 »
"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.
Click here if you think this looks too hard
In case you missed it, Mary's legless rope climb workout was posted on the main site yesterday.
"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.
Click here if you think this looks too hard
How can you get enough calcium and prevent osteoporosis without eating dairy? Robb Wolf tackles this question in a recent post on the Paleo diet vs. Osteoporosis.
Rest Day!
As promised from yesterday's Nutrition Seminar, here are some of our favorite nutrition links and answers to your questions:
Saturated Fat - The Weston Price Foundation has lots of great info on Fats. And when I say "lots", I mean it. Start with "The Skinny on Fats" and "A New Look at Coconut Oil".
Fish Oil - It's essential, but what kind and how much should you take? From the mouth of the infamous Robb Wolf: "Regarding varieties of fish oil, Costco’s Kirkland brand is good as are Jarrow and Nordic Naturals. A good daily dose ranges from 3g of EPA/DHA if you are pretty healthy to 10g per day if you have some health problems. If you use blood thinners tell your doctor you want to start using fish oil." Although, any amount will help, and if you eat fresh fish often, you will see great benefit with less.
Paleo Diet - First, get an overview of the entire Paleolithic way of eating. While Dr. Cordain promotes only unsaturated fats, we do not.
Here are a few good articles on good/bad oils:
Ten Oils and How to Use Them
What if the Bad Fat is Actually Good For You?
(while we don't take any health advice from Men's Health, they are
surprisingly right about this and give a good and short overview of the
faulty saturated fat hypothesis)
Saturated Fat - Mark's Daily Apple
Cooking Temperatures & Smoke Points of Oils
Robb Wolf's Blog - One of the smartest dudes out there when it comes to eating right. He talks about CrossFit, anti-aging medicine, gluten free living, intermittent fasting, and other good stuff on his blog. A couple good things to check out here are his FAQ's and the Nutrition: Are We Crazy? post he put up on his CrossFit site.
Mark's Daily Apple - Serving up daily health and fitness insights with a side of irreverence. We love his sound and practical ideas as well as his sense of humor. He has created a Primal Blueprint - a set of simple instructions that allows you to control how your genes express themselves in order to build the strongest, leanest, healthiest body possible, taking clues from evolutionary biology. His Primal Diet promotes eating much like our primal ancestor "Grok". Similar to the Paleo Diet, except he's not scared of saturated fat and doesn't dig artificial sweeteners (both smart choices).
Dr. Michael Eades' Blog - The thing we like about this guy the most is that he's not afraid to speak his mind. You won't find many doctor's who don't base every thought on the CMA (cover my ass) Principal. The way he's covering his is by being right, and having the research to back him up. Some of our favorite topics over on his blog are his Statin bashes and low-carb diet studies.
Underground Wellness - Sean posts videos every week or so about topics such as fat loss, stress, cholesterol and other health topics. While we're not 100% on the same page with everything, he is extremely knowledgable and is spot on when it comes to things like saturated fat and fat kids (a little harsh, but true). He gets a lot of information from the Price-Pottenger Nutrition Foundation, which is a great resource for finding the truth about nutrition.
FREE Workout - 9:30am
Come experience the CrossFit difference. Workouts will be scalable to ALL fitness levels, from those who have never worked out before to experienced athletes. Dress in comfortable workout clothes and wear athletic shoes. Bring a water bottle and be well hydrated before the workout. More info...
Workout of the Day
Each team receives a deck of cards and draws cards, doing the prescribed exercise for the suit and the number of reps on the card (Jacks=11, Queens=12, Kings=13).
Diamonds = Box Jumps
Hearts = Overhead Squats with PVC
Spades = Push-ups
Clubs = Wall Ball
Aces = Team Burpees! When an ace is drawn, the team must do a total of 15 burpees.
Scale the exercises to each team members ability.
Post time to complete the deck to comments.
10 Rounds for time of:
10 Pull-ups
10 Ring Dips
Beginner: Reduce pull-ups and ring dips to 5 each per round
Intermediate: Scale pull-ups and ring dips as needed
Click here if you think this looks too hard
It's never too late to start exercising. Researchers have found that increasing activity levels during the middle age years can increase lifespan as much as quitting smoking. Read more.
Free workout tomorrow at 9:30 am
Nutrition Seminar tomorrow at 10:30 am
Front Squat 3-3-3-3-3
Post loads to comments
Compare to February 24, 2009
Red meat has been making waves in the news recently. You can read about how it can kill you here, here, here, here, or here. Before you go vegan, read what Dr. Michael Eades has to say about it.
Just 2 days after posting their red meat is bad article based on a questionable study, Time writes an article about having a critical eye for health statistics. Maybe they should heed their own advice.
"Karen"
For time:
150 Wall Ball shots, 20 lb ball (guys), 14 lb ball (gals), 10 foot target
Beginner: 50 Wall Ball shots, 6 lb ball, 8 foot target
Intermediate: 100 Wall Ball shots, 8-10 lb ball, 9 foot target
Post time, weight of wall ball and height of target to comments.
Compare to August 8, 2008
Click here if you think this looks too hard
When you go into the garden, do you view yourself as an elite athlete? "Gardening after a winter break needs a similar kind of preparation to that of an elite athlete going into a final, experts have warned."
"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
Way to go, Ed! Ed got his first pull-up a little over a week ago. Who is going to have the next pull-up birthday?
Sugar is the new health food. Would you rather eat pure organic cane sugar or nasty high fructose corn syrup? The problem is people have gotten used to the sweetness of HFCS and when sugar replaces HFCS, more sugar will be required give that same level of sweetness.
For time:
21 Deadlift, 102 kg (guys)/70 kg (gals)
Run 800 meters
15 Deadlift, 102 kg (guys)/70 kg (gals)
Run 800 meters
9 Deadlift, 102 kg (guys)/70 kg (gals)
Run 800 meters
Beginner: Scale deadlift weight to your ability and jog or walk 400 meters.
Intermediate: Scale deadlift weight to your ability.
Post time and modifications to comments.
Click here if you think this looks too hard.
Check out Gayle's website. This chic started CrossFit in August of 2008 at 234 pounds. She
couldn’t do anything. No pull-ups, no overhead squat, no burpees. Now she is 162 pounds, can do 15 pull-ups in a row,
has an 8:17 Fran, and she's got a perfect overhead squat too! What an enormous transformation! Congrats, Gayle! Who wants to be the next Gayle?
Rest Day!
Thanks to everyone who made it out for the workout challenge and BBQ. It was good times! Congratulations to Amy for winning the workout challenge!
If you are looking for some reading material, Dr. Michael Eades recommends Lucy: the Beginnings of Humankind by Donald Johanson in a recent post. The book is about an anthropologist, Donald Johanson, who discovers the fossilized skeleton of "Lucy", a little upright walking creature who lived about 3.2 million years ago in what is now Ethiopia.
For time:
21-15-9 Rep Rounds of
Bodyweight Deadlift
Ring Dips
Box Jumps, 24 inch box
Beginner: Deadlift half bodyweight, scale the Ring Dips, and use an 8 - 16 inch box for the Box Jumps
Intermediate: Deadlift 0.75 times bodyweight, scale the Ring Dips, and use a 20 inch box for the Box Jumps
Post time and modifications to comments.
Click here if you think this looks too hard.
Great job everyone that completed Murph the past 2 days!
Is food the new sex? This article follows a 30 year old housewife in the 1950's and her theoretical granddaughter in her 30's today. The housewife in the 1950's had no taboos on food, and all kinds of taboos on sex. The granddaughter reads every food label and is scared to death of her food, yet has virtually no taboos when it comes to sex.
"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 March 17, 2009
Click here if you think this looks too hard.
If you happen to be one of the few who did Murph yesterday, pick one of the 9 Foundational Movements and go heavy (i.e. set of 5, 3, or 1)!
Need to lose a few pounds? This study found that being obese or smoking 10 cigarettes a day doubled the risk of premature death.
