CrossFit Rockwall

Mid-Atlantic Final

21-15-9 rep rounds for time of:
Squat Snatches (43 kg / 30 kg)
Chest to bar pull-ups

Beginner: Scale the weight on the Snatches to your ability and do band-assisted pull-ups.

Post time and modifications to comments.

Click here if you think this looks too hard

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This week we're doing the WODs from the Mid-Atlantic Regional Qualifiers for the CrossFit Games. See how you have fared so far and give yourself a goal for today (we're doing WOD #4 today, the final WOD). Men's Results Women's Results

It's the end of the month. How many push-ups did you get? This is your last chance to get to 2000 in April. Post your total done for the month and for fun, what was the most you did in one day?

It's been everywhere this week, the pig flu. Oh, I guess we're calling it Swine Flu. Should you be worried? Well, you should probably "avoid licking infected pigs". Here's another article that discusses the thousands of people that have died due to the "regular flu".

Mid Atlantic III

For time:
Run 400m
21 Overhead Squats (43 kg / 30 kg)
21 Box Jumps (24" / 20")
Run 400m
15 Overhead Squats
15 Box Jumps
Run 400m
9 Overhead Squats
9 Box Jumps

Beginner: Scale weight on the overhead squats and the height on the box jumps to your ability

Click here if you think this looks too hard

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This week we're doing the WODs from the Mid-Atlantic Regional Qualifiers for the CrossFit Games. See how you have fared so far and give yourself a goal for today (we're doing WOD #3 today). Men's Results Women's Results

Do you feel anxious right before we start a workout? The key to elevating your performance is to relax. CrossFit Unlimited recently posted an article about moving fast, but breathing slow.

Mid-Atlantic II

3 Rounds for time of:
10 Deadlift, 125 kg / 84 kg
50 Double Unders

Beginner: Scale weight on the deadlift to your ability and sub 4:1 single unders for the double unders

Click here if you think this looks too hard

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Yesterday, we did WOD #1 from the Mid-Atlantic Regional Qualifiers for the CrossFit Games. See how you did and give yourself a goal for today (we're doing WOD #2 today). Men's Results Women's Results

Skilled immigrants are choosing to return to their home countries in large numbers after receiving their education in the United States. Previously, they were choosing to buy homes, start working, or start companies and create jobs. Is this helping or hurting our economy? And what effect is it having on our stance as the world's technology leader?

Mid-Atlantic

Row 2k for time

If you don't have access to a rower, run a mile for time.

Click here if you think this looks too hard

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Hooverball Tournament from CrossFit Rockwall on Vimeo.

Top Guns v. Zoke

Rest Day!

Congrats to Hooverball Champs, Top Guns (Chase & Spencer)! Team Zoke (Derrick and Barrett) gave them quite a run for their money and beat them in round 3, but couldn't hold them off in the finals. Check out the slideshow below for some action shots!

Hooverball

Come play Hooverball today! We'll be out at the volleyball court at Harry Myers Park from 10:30 am until 1:30 pm. It's free and open to everyone! See you there.

The craziest thing

"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 December 30, 2008

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Here's something cool. Check out this crazy fish with a see through head! If you could have any weird or cool trait, what would it be? Extra points if you throw in an 80's movie reference.

Feeling Filthy?

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. Scale each exercise to your ability.

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

Post time and modifications to comments.

Compare to September 20, 2008

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A recent study found that fructose is worse than glucose for your health (there were a whopping 32 test subjects and they were all already obese). Fructose is commonly found in processed foods, including soft drinks. As a result, the Department of Nutrition is urging manufacturers to produce a line of beverages containing only 1 gram of sugar per ounce, which will be a 70% reduction in sugar content. Knowing that sugar is addictive (possibly even more addictive than cocaine), do you think this will sell?

Titus

5 Rounds for time of:
10 Sumo Deadlift High Pulls (43 kg / 30 kg)
5 Handstand Push-ups

Beginner: Do dumbbell shoulder press instead of HSPU.

Intermediate: Scale HSPU with bands or against a wall with partial range of motion.

Post time and modifications to comments

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Tim completed his first Angie as Rx'd yesterday (well, I guess it was technically today). Great job, Tim!

William Shakespeare's Titus Andronicus is playing at the Kitchen Dog Theater in Dallas if you're looking for some entertainment.

Tuesday

Deadlift 3-3-3-3-3 reps

Post loads to comments

Compare to January 5, 2009.

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Chris did his first Rx'd Angie yesterday. And posted a solid time. Great work!

Bo Bellie

"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 August 22, 2008.

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When you see Ellie today, congratulate her for surviving the Level 1 CrossFit Certification Seminar this past weekend! Great job, Ellie! You will see Ellie start teaching a few CrossFit classes this week. Come to the Tuesday evening or Friday morning classes to get some great coaching and motivation from her!

The Southwest Regional Qualifiers for the 2009 CrossFit Games are coming up in 2 short weeks at GSX Athletics in Fort Worth. They're giving updates on twitter if you want to find out the latest info.

Stability?

Rest Day!

Play a sport of your choosing today.

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It seems those stability balls, similar to what you see all over globo gyms, have been bursting. About 3 million have been voluntarily recalled after 47 reports that they unexpectedly burst. Read the story here and check out the news release from the U.S. Consumer Product Safety Commission here.

Handstands

CrossFit Class - 9:30am

Come work on your handstands this morning. We'll go over drills and skills to help you learn and perfect the movement and then do a team workout!

Workout of the Day
In Teams of 2, complete the following:
5 Rounds for time of:
1 minute handstand hold
75 Squats

Scale the handstands by having 1 team member hold the legs for the person doing the handstand.

Post time to comments.

HvH

100 Push-ups for time

Front Squats 3-3-3-3-3 reps

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On Wednesday, Heath did the workout "Helen" as prescribed for the first time. Awesome work, Heath!

Come out tomorrow morning at 9:30 am for a class. We'll be working on handstands and then doing a group workout. Afterwards, we will have the Nutrition Seminar at 10:30 am.