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CrossFit Rockwall, LLC
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2011
« June 2009 | Main | August 2009 »
As many rounds as possible in 12 minutes:
Run 400 meters
Max reps pull-ups
| Beginner: | Run 200 meters Max reps pull-ups, scaled with bands |
Post number of pull-ups completed each round to comments.
Click here if you think this looks too hard
Tomorrow we are having a CrossFit Class at 9:30am. We will be doing one of the team workouts from the CrossFit Games! Don't miss it! Or, maybe we'll do something else crazy...
As many rounds as possible in 20 minutes of:
10 Sumo Deadlift High Pull, 43 kg/30 kg
15 Sit-ups
| Intermediate: | Use 30 kg/22.5 kg on SDLHP |
| Beginner: | Use 17.5. kg/14.5 kg on SDLHP |
Post number of rounds completed to comments.
Click here if you think this looks too hard
Push Press 1-1-1 reps
4 rounds, each for time:
Run 400 meters
Rest 2 minutes between each run.
Post times to comments.
Compare to September 3, 2008.
Click here if you think this looks too hard
Here's a good one for you: Obese Americans Spend Far More on Health Care. Really? Shocking. But what about this:
“Obesity, and with it diabetes, are the only major health problems that are getting worse in this country, and they’re getting worse rapidly,” Dr. Thomas R. Frieden, director of the C.D.C., said.
Would you agree? Are those the only problems getting worse? Or are they blaming obesity for being the root of the problem, when it's really a side effect of a bigger problem? Here is one of the most important pieces of research on the subject, done by Norman M. Kaplan:
The Deadly Quartet: Upper-Body Obesity, Glucose Intolerance, Hypertriglyceridemia, and Hypertension
[Abstract/Free Full Text] On the right hand side click on "Full Text PDF"
If you read only one study on health or medicine your entire life, let it be this one. The findings, published in the Archives of Internal Medicine, are presented nicely in 6 pages, but if it's too technical to digest, at least check out Figure 1 and Figure 2. Then, reread the above quote by our new President's choice for heading up the Center for Disease Control and Prevention and tell us what you think in the comments.
With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed. Use a weight equal to 60% of your max clean.
Post weight and number of minutes completed to comments.
Compare to January 2, 2009.
Click here if you think this looks too hard
Some of you had trouble getting the Basic Strength Standards that we posted yesterday. Here is a new link.
I was talking to someone yesterday about salad dressing. Obviously, most dressing is not Paleo, but there is something beneficial about putting some healthy fat (i.e. nuts, olive oil, avocado) on your salad: it helps you absorb some of the nutrients in the vegetables. Read more on how to maximize the abosorption of nutrients in your food here.
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating legs
15 Pull-ups
| Intermediate: | 5 HSPU, scaled with bands or against wall |
| 10 One legged squats, scaled to boxes as needed | |
| 15 Pull-ups, scaled with bands as needed | |
| Beginner: | 5 Dumbbell shoulder press |
| 10 One legged squats, scaled to boxes | |
| 15 Pull-ups, scaled with bands |
Post number of rounds to comments.
Compare to October 17, 2008.
Click here if you think this looks too hard
For the next two weeks, we will continue to test 1 rep max's of each of the 9 foundational barbell lifts. These numbers will be the basis of our strength program and will also be used to help to scale future metabolic workouts. To help you keep track of your results and progress, we have created a spreadsheet to track your max lifts. You can get it here: Download Strength Tracking. We will also have copies at the gym if you can't print it off. Keep this sheet in your workout log for a quick way to look up these important numbers. If you're interested, you can also check out some charts that represent standard performance that can reasonably be expected at each training phase (divided by gender and weight): Download Basic Strength Standards.
Rest Day!
As promised from yesterday's Nutrition Seminar, here are some of our favorite nutrition links and answers to your questions:
Paleo Diet - First, get an overview of the entire Paleolithic way of eating. While Dr. Cordain promotes only unsaturated fats, this is where we differ.
Robb Wolf's Blog - One of the smartest dudes out there when it comes to eating right. A couple good things to check out here are his FAQ's and his post, Nutrition: Are We Crazy?.
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 doctors 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 knowledgeable 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.
Saturated Fat Info & Research - 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". If you want a more concise guide to saturated fats, check out Mark's Definitive Guide to Saturated Fats.
Dairy - Check out CrossFit 603's Dairy Manifesto for three reasons to avoid this food group.
And here's a short video on how fat cells and insulin work: Why You Got Fat (we actually have the whole documentary if you want to borrow it...let us know!)
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
"Don't Drop the Baby, Part 2"
In teams of 2, complete the following for time, with only one person working at a time.
30 Steps walking lunge, each team member (the person lunging must hold on to the "baby"!)
40 Kettlebell swings
50 Squats (the person squatting must hold on to the "baby"!)
60 Kettlebell Push Press
Run 400m
The Kettlebell is your "baby" for the duration of the workout. Do not drop it or set it down. If you do, your team must do 10 burpees before picking it back up.
Post time to comments.
Click here if you think this looks too hard
Check out this cool sideshow video of CrossFit Rockwall at the 2009 CrossFit Games:
2009 CrossFit Games from CrossFit Rockwall on Vimeo.
3 rounds, each for time of:
Row 1000 meters
50 Push-ups
Rest two to three minutes in between rounds.
| Intermediate: | Row 750 meters, 35 push-ups |
| Beginner: | Row 500 meters, 25 push-ups |
No rower? Run 800 meters instead (600 meters for intermediate or 400 meters for beginners).
Post your three times to comments.
Click here if you think this looks too hard
Back Squat 1-1-1
Three rounds for time of:
12 Deadlift, 70kg / 45kg
9 Hang power clean, 70kg / 45kg
6 Push jerk, 70kg / 45kg
| Intermediate: | Use 45kg (men) / 30kg (women) |
| Beginner: | Use 20kg (men) / 15kg (women) |
Post time to comments.
Click here if you think this looks too hard
Mike (aka Woody) is in China for the next couple weeks visiting his brother, Tim (who you may have seen post in the comments in the past). Here is his 28 hour WOD getting there:
I left for DFW at 8 pm on Monday night, checked in, went through security, and waited for my flight to LAX. The flight was on American and despite having an exit row seat, it was a super small, middle exit row seat, and very uncomfortable. I don't think I slept at all on that flight. After arriving at LAX at 11:40 pm (1:40 am Dallas time), I had to exit the airport and walk left to the international terminal. This was all new to me since I am an unseasoned international flyer. So, I had to walk probably 2 or 3 miles from the gate that I arrived at to the Air China ticket counter. Once there, I got my seat for the flight from LAX to Beijing. I went through security and got to my gate. For the flight to Beijing, we were on a 747-400 with nice big, comfortable seats. I again had trouble sleeping on the flight and maybe got 3-4 total hours of sleep in about 45 minute increments. We got in to Beijing at 4:30 am local time (5:30 pm Tuesday, Dallas time), which was about 40 minutes early. The trouble was the airport didn't really open until 6 am and lots of us needed domestic transfer tickets, so we had to wait until the ticket counter opened. Once it opened, I found out my gate and went through security for a third time and then found my gate and waited. When it was time to board, we boarded a standing room only packed bus, which took us to the aircraft. We then boarded a 777-200, another huge aircraft with nice big, comfortable seats. I was very impressed with Air China. They flew huge aircraft and the seats were large enough for normal size humans to sit comfortably in. Unlike American Airlines. And they fed us, twice on the long flight and once on the short flight. Once I got to Guangzhou, I found Tim and we hit up McDonald's before the hour bus drive to Tim's apartment. We got here about 1 pm local time Wednesday (12 am Dallas time). Total trip time was 28 hours. I'm exhausted. Since then, I've eaten western food, taken a nap, eaten chinese food, and slept.
Tabata Pull-ups
Rest 2 minutes
Tabata Sit-ups
Tabata is 20 seconds of work, followed by 10 seconds or rest, repeated 8 times (which will be a total of four minutes). Your score for Tabata is the lowest number you get in a round. For example, if you do 15, 9, 8, 8, 7, 4, 5, and 5 pull-ups, your score is 4. So, don't slack off during any interval!
| Beginner: | Scale pull-ups with bands. |
Post shoulder press weights and Tabata scores to comments.
Click here if you think this looks too hard
We are having a free workout this Saturday at 9:30am. Find a friend to bring if you can - we'll be doing a fun partner or team workout. Afterwards, we'll be holding a nutrition seminar, which will begin at about 10:30am. It is free to new Elements grads, and only $15 for everyone else. If you have not attended a nutrition seminar yet, e-mail us to sign up. Your training is not complete without a proper nutrional basis.
For time:
| Rx'd | Intermediate | Beginner | |
|---|---|---|---|
| Box jump | 50 reps, 24" box | 35 reps, 20" box | 25 reps, 16" box / 12" box |
| Jumping pull-ups | 50 reps | 35 reps | 25 reps |
| Kettlebell swings | 50 reps, 1 pood | 35 reps, 1 pood | 25 reps, 26 lb / 18 lb |
| walking lunge | 50 steps | 35 steps | 25 steps |
| Knees to elbows | 50 reps | 35 reps, knees to chest (if needed) | 25 reps, knees to waist |
| Push press | 50 reps, 20 kg | 35 reps, 20 kg | 25 reps, 15 kg / 10 kg |
| Good Mornings | 50 reps | 35 reps | 25 reps |
| Wall ball shots | 50 reps, 20 lb | 35 reps, 20 lb / 14 lb | 25 reps, 10 lb / 6 lb |
| Burpees | 50 reps | 35 reps | 25 reps |
| Double unders | 50 reps | 35 reps | 25 reps |
Intermediates and beginners can sub Single Unders at 4:1 if you cannot do double unders.
Post time to comments.
Click here if you think this looks too hard
Deadlift 1-1-1 reps
Run 1 mile or Row 2k for time
Post loads and time to comments.
Click here if you think this looks too hard
This week, we begin testing for our 1 rep max (1RM) on the different lifts and this will continue for the next couple of weeks. After we run through 1 cycle of testing for 1RM's, we will use these numbers for future strength work and WODs. So, let's get pumped up (Josh Everett style) and lift some heavy weight.
Rest Day!
It's hard to blame fat for the so-called obesity epidemic when the data shows the nation's growing waistline corresponds with not the fat intake of our population, but the carbohydrate intake. So, it is a pretty good argument to say that if the food environment has become toxic, as some "experts" say, it is the increased carbohydrate intake that has made it so. As Dr. Michael Eades notes:
"If you look at the scientific literature and try to find a study that shows that consuming more fat causes health problems, you’re going to come away empty handed. Sure, there are a lot of studies out there showing that bad things happen when fat intake goes up, but subjects in those studies are eating a ton of carbs along with the fat. I religiously read the medical literature, and I haven’t found any studies showing a decline in health with an increase in fat without an increase in carbs or calories going along with it."
What do you think...give up the butter or the bread?
Free Workout - 9:30am at Harry Myers volleyball court
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
HOOVERBALL
We will be meeting and playing at the volleyball court at Harry Myers Park. Come out for some fun.
