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CrossFit Rockwall, LLC
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2011
« May 2009 | Main | July 2009 »
3 rounds for time of:
Run 800m
10 Power Clean (55 kg/35 kg)
30 Push-ups
| Intermediate: | 3 rounds for time of: |
| Run 600m | |
| 10 Power Clean (35 kg/25 kg) | |
| 30 Push-ups, scaled if needed | |
| Beginner: | 3 rounds for time of: |
| Run 400m | |
| 10 Power Clean (25 kg/17.5 kg) | |
| 20 Push-ups, scaled |
Post time and modifications to comments.
Click here if you think this looks too hard
10 rounds for time of:
3 Knees to Elbows
5 1-Legged Squats
7 Pull-ups
| Intermediate: | 10 rounds for time of: |
| 3 Knees to Chest | |
| 5 1-Legged Squats, scaled depth to a box | |
| 7 Pull-ups, scaled with the bands if needed | |
| Beginner: | 10 rounds for time of: |
| 3 Knees to Waist | |
| 4 1-Legged Squats, scaled depth to a box | |
| 5 Pull-ups, scaled with the bands |
Post time and modifications to comments.
Click here if you think this looks too hard
Does the caduceus, the symbol of western medicine, represent "a staff carried by the Greek god Hermes, a protector of liars and thieves (who is also the guide of the dead), named as a staff or wand related to announcing information to the public, encircled by two serpents representing evil, and tied to yet another Greek myth about the female being beat to death"? Or is that just some crazy whacked-out conspiracy theory?
Rest Day!
To follow-up from yesterday's Nutrition Seminar, here are some of our favorite nutrition links:
Paleo Diet - First, get an overview of the entire Paleolithic way of eating. Although, while Dr. Cordain promotes only unsaturated fats, we do not.Saturated fats are tasty and healthy.
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
We will divide up into 2 teams and complete a 3000 meter row as a team for time.
In this workout, you move from each of five stations after each team member is done with their reps at that station.
The stations are:
Wall-ball: 10 ft target; 6 - 20 pound ball
Push Press: Scaled to ability
Box Jump: 8" - 20" box
Sit-ups
Row
Beginner: do 10 reps at each station
Intermediate: do 15 reps at each station
Advanced: do 20 reps at each station
When all reps are complete by each team member, the athletes must move to the next station immediately for a fast row time. The team that completes the 3000 meter row the fastest wins.
Scale the movements to each team members ability.
Post time to complete the row to comments.
5 rounds for time of:
5 Deadlift (125 kg/84 kg)
10 Burpees
| Intermediate: | 5 rounds for time of: |
| 5 Deadlift (84 kg/60 kg) | |
| 10 Burpees | |
| Beginner: | 5 rounds for time of: |
| 5 Deadlift (60 kg/40 kg) | |
| 5 Burpees |
Compare to December 15, 2008.
Post time and modifications to comments.
Click here if you think this looks too hard
Check out these good little jerks.
As many rounds as possible in 20 minutes of:
5 Thruster (43 kg/30 kg)
7 Hang Power Clean (43 kg/30 kg)
10 Sumo Deadlift High Pull (43 kg/30 kg)
| Intermediate: | As many rounds as possible in 20 minutes of: |
| 5 Thruster (30 kg/22.5 kg) | |
| 7 Hang Power Clean (30 kg/22.5 kg) | |
| 10 Sumo Deadlift High Pull (30 kg/22.5 kg) | |
| Beginner: | As many rounds as possible in 20 minutes of: |
| 5 Thruster (17.5 kg/12.5 kg) | |
| 7 Hang Power Clean (17.5 kg/12.5 kg) | |
| 10 Sumo Deadlift High Pull (17.5 kg/12.5 kg) |
Compare to December 29, 2008.
Post rounds and modifications to comments.
Click here if you think this looks too hard
If you're looking for something to do this weekend, head to the theater to watch a new documentary on food called Food, Inc. Apparently, you'll never look at dinner the same way again, so you might want to go out to eat before the movie. You can watch the trailer here.
4 rounds for time of:
50 feet walking lunge
15 Box Jumps (24 inch / 20 inch)
15 Pull-ups
| Intermediate: | 4 rounds for time of: |
| 50 feet walking lunge | |
| 15 Box Jumps (20 inch / 16 inch) | |
| 15 Pull-ups, use the bands if needed | |
| Beginner: | 4 rounds for time of: |
| 50 feet walking lunge | |
| 15 Box Jumps (16 inch / 12 inch) | |
| Pull-ups scaled with the bands |
Post time and modifications to comments.
Click here if you think this looks too hard
Mark is travelling through California right now and stopped off for a workout at San Francisco CrossFit.
At the 2009 CrossFit Games, every athlete will be tested for performance enhancing substances. Post thoughts to comments.
Front Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to April 17, 2009
Click here if you think this looks too hard
Every time you miss a CrossFit workout, a kitten really does die! Who wants to fess up to missing their workouts and being directly responsible for the death of these innocent little kittens?
3 rounds for time of:
Run 400m
21 Kettlebell Swings (1.5 pood / 1 pood)
12 Handstand Push-ups
| Intermediate: | 3 rounds for time of: |
| Run 400m | |
| 21 Kettlebell Swings (1 pood / 26 lb) | |
| 12 Handstand Push-ups, scaled with the bands | |
| Beginner: | 3 rounds for time of: |
| Run 400m | |
| 21 Kettlebell Swings (26 lb / 18 lb) | |
| 12 Dumbbell Shoulder Press (20 lb / 12 lb) |
Post time and modifications to comments.
Click here if you think this looks too hard
Saturday we worked on Overhead Squats. First, we found a 1 rep max. Check out the video below of some phenomenal efforts.
Heavy Overhead Squats from CrossFit Rockwall on Vimeo.
CrossFit Class - 9:30am
Come work on your Overhead Squats this morning. The overhead squat is an important stretch, perfect for warmups, integral to the snatch and will expose most functional inflexibility and any mechanical deficiency in your squat. Today, we will warm up and learn the overhead squat, then work up to a one rep max, and finally perform a team workout.
Workout of the Day
Gradually increase loads to find your one rep max (1RM) on the Overhead Squat
In Teams of 2, with one person working at a time (except on the run), complete the following:
"Team Nancy"
5 Rounds for time of:
Run 200m
15 Overhead Squats (65% of 1RM)
Post time and loads to comments.
Click here if you think this looks too hard
Watch this video of Coach Glassman lecturing on overhead squats. Click here to see the .mov version.
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 Push-ups
15 Push press, 43 kg/30 kg
20 Ring Dips
| Intermediate: | 5 Handstand push-ups, scaled with bands |
| 10 Push-ups | |
| 15 Push Press, 30 kg/20 kg | |
| 20 Ring Dips | |
| Beginner: | 5 Shoulder Press with dumbbells |
| 10 Push-ups, modified | |
| 15 Push Press, 20 kg/15 kg | |
| 20 Ring Dips, scaled with bands |
Post rounds completed to comments.
Click here if you think this looks too hard
"The Texas Water Safari is billed as world's toughest boat race. This year low water and high heat made the 260-mile canoe marathon even more challenging. The winning team, a six-man boat, finished in 46 hours and 23 minutes. Race officials expect many of the paddlers to complete the race closer to the 100-hour cut off." Read more...
Richard competed in this years race and put forth a valiant effort for 10 hours before his boat broke in half. He said it was intense, challenging, and fun! Richard will be training hard at CrossFit Rockwall for next year's race!
50-35-20 rep rounds of:
Wall Ball, 10 foot target (20 lb/14 lb)
Pull-ups
| Intermediate: | 35-25-15 rep rounds of: |
| Wall Ball, 10 foot target (14 lb/10 lb) | |
| Pull-ups, use the bands if needed | |
| Beginner: | 30-20-10 rep rounds of: |
| Wall Ball, 10 foot target (10 lb/6 lb) | |
| Pull-ups scaled with the bands |
Post time and modifications to comments.
Click here if you think this looks too hard
"Body chemistry changes that lead to type 2 diabetes begin several years before symptoms become apparent, research has shown."
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments
Click here if you think this looks too hard
Get fat and higher your triglycerides conveniently with any number of protein and health bars on the market today! Click here to find out how these multifaceted criminals do it. Think twice about buying Balance bars, Power bars, Pria bars, and, yes, even Zone bars. Convenient, yes. Healthy, no. Try one of these homemade protein bar recipes instead:
Homemade Lara Bars
Power Bars
