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CrossFit Rockwall, LLC
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2011
« July 2009 | Main | September 2009 »
LIFT
Clean 1-1-1 reps
WOD
5 Rounds for time of:
5 Power Cleans (60% of 1RM)
20 Double Unders
| Intermediate: | Do 15 Double Unders each round |
| Beginner: | Do 10 Double Unders each round |
If you cannot do double unders, sub single unders at 4:1.
Post load on the lift and time on the WOD to comments.
Compare lift to July 28, 2009.
Click here if you think this looks too hard
Cleans from CrossFit Rockwall on Vimeo.
As many rounds as possible in 20 minutes of:
5 Thrusters (40% of Push Press 1RM)
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
Use a barbell loaded with 40% of your Push Press 1RM.
Post number of rounds completed to comments.
Compare to June 25, 2009.
Click here if you think this looks too hard
Here's a great Byers article talking about the importance of sleep. She suggests: "Try getting 8+ hours of sleep every single night for two weeks, and see how you feel. And don't tell me you can't, because you have some special circumstance that the rest of us don't. We all work, we all have families, and friends, and outside pursuits, and stress. Figure out how to make it happen, because it's as worthy a pursuit as changing every aspect of your diet."
Mini-Cindy is tomorrow. Are you ready?
LIFT
Push Press 2-2-2-2-2 reps (85% of 1RM)
WOD
For time:
Row 500m
30 sit-ups
Row 400m
25 sit-ups
Row 300m
20 sit-ups
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
If you ever want to delve into scientific thought, check out the blog Junkfood Science. In this post, you can read about "null studies", why correlation is not evidence of causation, and how this pertains to obesity and its risk factors. "Science doesn’t prove anything. The ability of a carefully designed study to disprove a hypothesis is what sets science apart from pseudoscience. Those null findings that are unable to support a hypothesis or belief are the most important. Yet, we almost never hear about them and few people realize that those are the ones we should be paying attention to." Read more...
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Knees to Elbows
| Intermediate: | AMRAP 20 minutes of: |
| 2 Muscle-ups, scaled from knees | |
| 4 Handstand Push-ups using the bands | |
| 8 Knees to Chest | |
| Beginner: | AMRAP 20 minutes of: |
| 2 Muscle-ups, scaled from sitting | |
| 4 Dumbbell Shoulder Press | |
| 8 Knees to Waist |
Post rounds completed to comments.
Click here if you think this looks too hard
What is the best milk to drink (if you're going to drink milk)? It appears that coconut milk provides the highest quality protein, combined with healthy saturated fats, some nice vitamins and minerals and is tolerated well by pretty much everyone. Read more...
Don't forget about Mini-Cindy on Saturday!
LIFT
Snatch 3-3-3 reps (75% of 1RM)
WOD
As many rounds as possible in 8 minutes of:
10 Kettlebell Swings (2 pood / 1.5 pood)
100 meter sprint
| Intermediate: | As many rounds as possible in 8 minutes of: |
| 10 Kettlebell Swings (1.5 pood / 1 pood) | |
| 100 meter sprint | |
| Beginner: | As many rounds as possible in 8 minutes of: |
| 10 Kettlebell Swings (26 lb / 18 lb) | |
| 100 meter sprint |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Yesterday, Mike B. completed his first benchmark workout as prescribed. And all he had to endure was 150 wallballs with a 20 lb ball. Great job, Mike!
LIFT
Back Squat 1-1-1 reps
WOD
"Karen"
For time:
150 Wallball shots (20 lb/ 14 lb), 10 foot target
| Intermediate: | 100 Wallball shots (16 lb/ 10 lb), 9 foot target |
| Beginner: | 50 Wallball shots (12 lb/ 6 lb), 8 foot target |
Post loads on the lift and time on the WOD to comments.
Compare to March 25, 2009.
Click here if you think this looks too hard
Time recently posted an article called "Why Exercise Won't Make You Thin" in which they focus on how exercise stimulates hunger; therefore making it difficult to take advantage of the extra burned calories and lose weight.
Robb Wolf discussed this in a post called "Exercise: Effective for Fat Gain". In Robb's post, he recommends the athlete, who "likes that running stuff", cut out the endurance stuff for a month, shift carbs to the post WOD meal, reduce daily intake of carbs, and get more sleep. Sound advice. With as much activity as this particular athlete was getting, his cortisol levels were probably through the roof, which typically results in a spare tire around the waist line.
Rest Day
If you're looking for a book to read, Dr. Michael Eades loved this book called The Vegetarian Myth by Lierre Keith. It's not just for vegetarians, though:
"Everyone should read this book, vegetarian and non-vegetarian alike. If you’re a radical feminist, you should read this book; if you’re a male chauvinist, you should read this book; if you have children, especially female children, you should read this book; if you are a young woman (or man) you should read this book; if you love animals, you should read this book; if you hate vegetarians, you should read this book; if you are contemplating the vegetarian way of life, you should definitely read this book; if you have a vegetarian friend or family member, you should this book and so should your friend." -Dr. Michael Eades
No class today. Here is a workout you can do at home with no equipment.
Tabata Push-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals (4 minutes). Your score for the Tabata is the fewest number of reps for any round. For example, if your round totals were 11-10-8-8-8-6-8-8, then your score is 6. So, set a goal at the start of the workout and try to stick with it each round.
Afterwards, work on handstands for 10 minutes. Try kicking up to a wall, and then contracting your abs to pull your feet away from the wall. If you feel good, try some freestanding handstands. Whoever submits the best handstand picture gets a free t-shirt!
Post your Tabata score to comments.
Click here if you think this looks too hard
LIFT
Clean 2-2-2-2-2 reps (85% of 1RM)
WOD
Walking lunge, 100 feet
21 Pull-ups
21 Sit-ups
Walking lunge, 100 feet
18 Pull-ups
18 Sit-ups
Walking lunge, 100 feet
15 Pull-ups
15 Sit-ups
Walking lunge, 100 feet
12 Pull-ups
12 Sit-ups
Walking lunge, 100 feet
9 Pull-ups
9 Sit-ups
Walking lunge, 100 feet
6 Pull-ups
6 Sit-ups
Intermediate: Start with the round of 18 (i.e. skip the first 100 feet of walking lunge along with the 21 pull-ups and sit-ups). Scale pull-ups to your ability.
Beginner: Start with the round of 15 (i.e. skip the first two sets of 100 feet of walking lunge, and rounds of 21 & 18 pull-ups and sit-ups). Scale pull-ups to your ability.
Post load on the lift and time on the WOD to comments.
Compare to June 15, 2009.
Click here if you think this looks too hard
The kilo plates we have are weights measured off a small metal cylinder forged in London more than a century ago. Scientists are worried that the original kilo is actually slightly (billionths of a kilo) lighter than it once was. They are on a quest for a fundamental constant to measure kilos instead of using the physical metal cylinder. It may be years, or even decades, before they come up with one. But don't expect the kilo plates to get any lighter...the change will be so minuscule, unless you had a very high tech weight measuring device (like a watt balance), you'd never know the difference. Read more...
WOD
Run 800 meters
21 Shoulder Press (65% of 1RM SP)
Run 800 meters
21 Push Press (65% of 1RM SP)
Run 800 meters
21 Push Jerk (65% of 1RM SP)
| Intermediate: | Run 600 meters instead of 800 meters |
| Beginner: | Run 400 meters instead of 800 meters |
Post time to comments.
Click here if you think this looks too hard
Do you sometimes think that life just gets too hard to focus on something as "trivial" as diet? Do you use it as an excuse to indulge in pasta, ice cream, or potatoes? If you do, you are required to read this post about Karl. His days are "filled with suicide bombers, grenade attacks, politics, heat, and dust", and "the temptation to cheat is a constant, as at every meal we see piles of burgers, fries, chicken fried steak, desserts, ice cream shakes, and... it's everywhere." Don't even pretend that your life is harder. Appreciate the freedoms we have to choose our own foods and don't make a hard life an excuse to eat poorly!
LIFT
Overhead Squat 3-3-3 reps (75% of 1RM)
WOD
3 rounds for time of:
15 Wall Ball (20 lb/ 14 lb), 10 foot target
15 Squat Snatch from below the knee (50% of 1RM)
| Intermediate: | 3 rounds for time of |
| 15 Wall Ball (16 lb/ 10 lb), 10 foot target | |
| 15 Squat Snatch from below the knee (50% of 1RM) | |
| Beginner: | 3 rounds for time of |
| 15 Wall Ball (12 lb/ 6 lb), 9 foot target | |
| 15 Squat Snatch from below the knee (50% of 1RM) |
Post load used on the Lift and time on WOD to comments.
Click here if you think this looks too hard
There will be no class this Friday evening at 6:15 pm or Saturday morning. On Saturday, we will post a workout that you can do at your house with minimal equipment.
Mary and Mike tackled Ryan on Sunday. Watch below.
Ryan by M&M from CrossFit Rockwall on Vimeo.
LIFT
Shoulder Press 1-1-1 reps
WOD
Double-unders for 2 minutes
Sit-ups for 2 minutes
Double-unders for 90 seconds
Sit-ups for 90 seconds
Double-unders for 1-minute
Sit-ups for 1-minute
Double-unders for 30 seconds
Sit-ups for 30 seconds
If you cannot do double-unders, sub single-unders at 4:1. Post numbers of sit-ups and double-unders to comments.
Compare shoulder press to July 22, 2009.
Click here if you think this looks too hard
It's articles like this that are confusing America. It starts with, "It’s already known that long-term consumption of a high-fat diet is associated with weight gain, heart disease and declines in cognitive function." Sorry, NY Times, that's totally false. With an idiotic statement like this, you should just stop reading the article, but like a train wreck, we wanted to see it unfold, so we read the rest. It mentions a silly study with rats in which they tracked the fat in their diets and nothing else. It claims "the new research shows how indulging in fatty foods over the course of a few days can affect the brain and body long before the extra pounds show up." Carbohydrates, protein, sleep, and other factors were completely left out. How can they be so convinced it's the fat? Because that's what they were looking for. It's not the fat, guys. If it were, don't you think the people whose diets are 60-70% fat would be slow and possibly dead? But, those people are winning the CrossFit Games.
