CrossFit Rockwall

Thrusterday

LIFT
Front Squat 3-3-3 reps (75% of 1RM)

Find your Front Squat 1RM from September 14, 2009.

WOD
As many rounds as possible in 12 minutes of:
200 meter run
10 Thrusters (50% of Push Press 1RM)

Beginners: Sub a 100 meter run each round

Post load on the lift and time on the WOD to comments.

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Angie came and went on Monday and we had 3 rx'd PRs (Ashley, Chris, and Woody) and 3 people do it as rx'd for the first time (Mark, Amy, and Jami)! Great job everyone!

Canoe Weekend

LIFT
Jerk 1-1-1 reps (Test for 1RM)

Find your previous Jerk 1RM on August 3, 2009.

WOD
12-9-6 rep rounds for time of:
Hang Power Clean (60% of Clean 1RM)
Ring Dips

Intermediate/Beginner: Scale the ring dips with the bands.

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Richard had another awesome weekend on his canoe: He won first place in the standard canoe category with the fourth fastest overall time of 2:08:20 for 12.8 miles. He also won a trophy for (as he put it) "being OLD." Last year, he did the 20 mile race in 7:30. How is that for improvement?

Angie

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Intermediate: Reduce the number of reps to 75 of each exercise.

Beginner: Reduce the number of reps to 50 of each exercise. Click on each exercise link to see how to scale them.

Post time to comments.

Compare to April 20, 2009.

Click here if you think this looks too hard

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Psychology of football fans

Big Food vs. Big Insurance

Rest Day

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Check out Michael Pollan's op-ed on Big Food vs. Big Insurance. "One of the leading products of the American food industry has become patients for the American health care industry. The market for prescription drugs and medical devices to manage Type 2 diabetes, which the Centers for Disease Control estimates will afflict one in three Americans born after 2000, is one of the brighter spots in the American economy. As things stand, the health care industry finds it more profitable to treat chronic diseases than to prevent them. There’s more money in amputating the limbs of diabetics than in counseling them on diet and exercise." Our friend Paul (aka Apollo Swabbie) shares his opinion here.

Fight Gone Bad IV

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

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10 ft target (20 lbs / 14 lbs)
Sumo deadlift high-pull (34 kg / 25 kg)
Box Jump, 20" box
Push-press (34 kg / 25 kg)
Row*

In this workout you move from each of five stations after one minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is taken 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.

Intermediate:	Three rounds of: Wall-ball, 10 ft target (16 lbs / 10 lbs) Sumo deadlift high-pull (25 kg / 17.5 kg) Box Jump, 16" box Push-press, (25 kg / 17.5 kg) Row*
Beginner:	Three rounds of: Wall-ball, 9 ft target (10 lbs / 6 lbs) Sumo deadlift high-pull (17.5 kg / 12.5 kg) Box Jump, 12" box Push-press (17.5 kg / 12.5 kg) Row*

*No rower? Do burpees instead! 1 point for each burpee!

Add your points and post them to comments.

Compare to August 5, 2009.

Click here if you think this looks too hard

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"Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the Crossfit community, we’ve proven what a small, totally committed group of people can accomplish." Fight Gone Bad IV is raising money for Wounded Warrior Project and Athletes for a Cure. Click here to donate.

Click here to sign up and join our team.

Look at the time!

WOD
10 Deadlift (65% of 1RM)
50 Sit-ups
8 Deadlift (65% of 1RM)
40 Sit-ups
6 Deadlift (65% of 1RM)
30 Sit-ups
4 Deadlift (65% of 1RM)
20 Sit-ups
2 Deadlift (65% of 1RM)
10 Sit-ups

Beginners: Do half the Sit-ups each round.

Find your deadlift 1RM from August 10, 2009.

Post time to comments.

Click here if you think this looks too hard

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DNF

LIFT
Shoulder Press 2-2-2-2-2 reps (85% of 1RM)

Find your Shoulder Press 1RM on August 18, 2009.

WOD
3 rounds, for time:
400 meter run
21 Kettlebell Swings (1.5 pood/1 pood)
7 Push Press (65% of 1RM)

Intermediate:	3 rounds, for time:
	300 meter run
	21 Kettlebell Swings (1 pood/26 lb)
	7 Push Press (65% of 1RM)
Beginner:	3 rounds, for time:
	200 meter run
	21 Kettlebell Swings (26 lb/18 lb)
	7 Push Press (65% of 1RM)

Find your Push Press 1RM on September 8, 2009.

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Fight Gone Bad is just 2 days away! Have you signed up yet? Sign up here.

Delayed reaction

LIFT
Back Squat 3-3-3 reps (75% of 1RM)

WOD
21-18-15-12-9-6-3 rep rounds for time of:
Box Jumps (24"/20")
Pull-ups

Intermediate:	18-15-12-9-6-3 rep rounds for time of:
	Box Jumps (20"/16")
	Pull-ups, scaled with the bands if needed
Beginner:	15-12-9-6-3 rep rounds for time of:
	Box Jumps (16"/12")
	Pull-ups, scaled with the bands

Post load on the lift and time on the WOD to comments.

Find your back squat 1RM from August 24, 2009.

Click here if you think this looks too hard

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While in China, Mike and his brother, Tim, did the Don't Drop the Baby workout. Check it out below.

Don't Drop the Baby in China from CrossFit Rockwall on Vimeo.

The Chief

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (50% of 1RM)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner / Intermediate: Scale push-ups, if needed.

Post rounds completed for each of the 5 cycles to comments.

Compare to September 15, 2008.

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Richard, pictured above, has been competing in a few races recently and has had some big improvements. Check out what he had to say below:

"I finished with a new P.R..... this summer in June I did City Park to Staples in just over 4 hrs in the safari.. last (Saturday) in a training run I did it in 3:43... and Saturday in the Jr.water safari I did it in 3:21... and still had issues that cost me at least 25 to 35 minutes... avg. speed was 4.7 mph...up .3 from the week before...I am starting to see some 5.0 mph's on the gps more often...before it just didn't happen...(race distance..16.4 miles)"

Cool stuff!

No Burn

LIFT
Snatch 1-1-1 reps

Find your 1 rep max on the Snatch. Take your time and do lots of warm-up sets before going heavy.

WOD
Double Tabata of:
Hollow Rocks
Superman hold

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest. During this workout, we will perform 8 intervals of 20 seconds of Hollow Rocks, 10 seconds of rest, 20 seconds of Superman Hold, 10 seconds of rest, for a total of 8 minutes.

Post load on the Snatch to comments.

Compare lift to August 6, 2009.

Click here if you think this looks too hard

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Below is a video of Amy and Mike B. traversing the CrossFit Rockwall Obstacle Course on Saturday.

Obstacle Course from CrossFit Rockwall on Vimeo.

Tall Socks

Rest Day!

We perfected some rope climbing skills yesterday and did a fun rope climb obstacle course afterward to practice:

Rope climb
Traverse pull-up bars without touching the ground
15 kettlebell swings, 1.5 pood/1pood
8"-12"-16"-20"-24" box jumps
100 meter sprint

Mike B and Amy tore through it a few times. Check out the pictures here!

Rope Climbs

CrossFit Class - 9:30am

Come work on climbing the rope this morning. The rope is an intimidating, functional movement that is super fun once you learn proper technique. Today, we will learn different techniques for climbing the rope. Be sure to wear pants and long socks because rope burn is a common problem.

Workout of the Day
2 rounds, each for time of:
Unknown obstacle course

Post time to comments.

Click here if you think this looks too hard

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Next Saturday is Fight Gone Bad IV. This workout is open to everyone! Click here to join our team. It is a fundraiser that raises money for Athletes for a Cure and the Wounded Warrior Project. Click here to donate.

Foam rolling

LIFT
Jerk 2-2-2-2-2 reps (85% of 1RM)

Find your Jerk 1RM from August 3, 2009.

WOD
5 rounds for time of:
50 Double Unders
10 Ring Dips

Intermediate:	5 rounds for time of:
	35 Double Unders
	7 Ring Dips
Beginner:	5 rounds for time of:
	25 Double Unders
	5 Ring Dips

If you cannot do Double Unders, sub Single Unders at 4:1. Scale Ring Dips with bands as needed.

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Come out tomorrow and learn to efficiently climb the rope. 9:30 am CrossFit Class.

Jon Gilson at Again Faster has a couple nice videos on using the foam roller. Check them out below.

Foam Rolling: Part I from Patrick Cummings on Vimeo.

Foam Rolling Part II from Jon Gilson on Vimeo.

nothing

WOD
"Daniel"
For time:
50 Pull-ups
400 meter run
21 Thrusters (50% Push Press 1RM)
800 meter run
21 Thrusters (50% Push Press 1RM)
400 meter run
50 Pull-ups

Intermediate:	For time:
	35 Pull-ups
	300 meter run
	21 Thrusters (50% of Push Press 1RM)
	600 meter run
	21 Thrusters (50% of Push Press 1RM)
	300 meter run
	35 Pull-ups
Beginner:	For time:
	25 Pull-ups, scaled with the bands if needed
	200 meter run
	21 Thrusters (50% of Push Press 1RM)
	400 meter run
	21 Thrusters (50% of Push Press 1RM)
	200 meter run
	25 Pull-ups, scaled with the bands if needed

Post time to comments.

Click here if you think this looks too hard

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We have had a minor adjustment to the trainer schedules: Ellie, who used to do the Tuesday evening classes, is now doing the Wednesday morning classes instead. You can always check the Announcements board at the box for the current class and trainer schedule.

Congratulations to all the Eat Real participants! One week down! Some number of days to go.