Hooverball - 9:30am!
Join us this morning for some Hooverball at Harry Myers park!
Click below to answer your questions:
What is Hooverball?What are the rules to the game?
Where is Harry Myers park?
Where are the volleyball courts?
3045 N. Goliad
Rockwall, TX
972-454-XFIT
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CrossFit Rockwall, LLC
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« September 2009 | Main | November 2009 »
October 2009
Who is who?
LIFT
Clean 2-2-2-2-2 reps (85% of 1RM)
Find your Clean 1RM from August 31, 2009.
WOD
3 rounds for time of:
400 meter run
21 Overhead Squats (20kg / 15kg)
7 Handstand Push-ups
| Intermediate: | 3 rounds for time of: |
| 300 meter run | |
| 21 Overhead Squats (15kg / 10kg) | |
| 7 Handstand PUsh-ups scaled with the bands | |
| Beginner: | 3 rounds for time of: |
| 200 meter run | |
| 21 Overhead Squats (10kg / 5kg) | |
| 7 Dumbbell Shoulder Press |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
We will be playing some Hooverball tomorrow morning at 9:30am at Harry Myers Park. Come out and join us.
007
LIFT
Jerk 3-3-3 reps (75% of 1RM)
Find your Jerk 1RM on September 29, 2009.
WOD
4 rounds for time of:
Walking lunge 150 feet
Sit-ups, 50 reps
Intermediate/Beginner: Do 100 feet of walking lunge and 35 sit-ups each round.
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Should parents lose custody of their obese children for child neglect? Sure, there are chubby kids, but there are also 555 pound 14-year-olds. Is it the kids fault? Do you think parents are in control (or should be in control) of what their kids eat? Or can we blame socioeconomic status and environmental issues instead? Can we just blame it on the fact that there are no parks in some neighborhoods? Or yell at the government for subsidizing crappy food? Whose responsibility is it to raise healthy children anyhow?
Sweet potato chips
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Beginner: Scale each exercise to your ability and pace yourself during the first few rounds of each exercise - they get hard quickly!
Post total reps from all 32 intervals to comments.
Compare to August 11, 2009.
Click here if you think this looks too hard
You make me like charity
WOD
"Tyler"
5 rounds for time:
7 Muscle-ups
21 Sumo-deadlift high-pulls (43kg / 30kg)
| Intermediate: | 5 rounds for time of: |
| 7 Muscle-up progressions | |
| 21 Sumo-deadlift high-pulls (30kg / 22.5kg) | |
| Beginner: | 5 rounds for time of: |
| 7 Muscle-up progressions | |
| 21 Sumo-deadlift high-pulls (22.5kg / 14.5kg) |
Post time on WOD to comments.
Click here if you think this looks too hard
Gillian Mounsey, 3rd place finisher at the 2008 CrossFit Games, is taking on a 100 muscle-up challenge on November 14th. She is raising money for Hope for the Warriors, which supports injured/killed US Service Members and their families. Check out the event details and donate a few dollars. You'd give her just 10 cents per muscle-up, right? Surely it would be good karma towards getting your own muscle-up!
On Saturday, Mary and Mike tackle last Friday's posted WOD. Check it out below.
Hooverball - Saturday
LIFT
Back Squat 1-1-1 reps (test for 1RM)
Find your back squat 1RM from August 24, 2009.
WOD
Weighted Pull-ups 1-1-1-1-1-1-1 reps
If you don't have pull-ups yet, work your way down the bands and try to get a pull-up with the smallest band possible. Also, work on your kipping pull-ups.
Post load on the back squat and the weighted pull-ups to comments.
Compare to September 4, 2009.
Click here if you think this looks too hard
Pina Colada Pork with Cauliflower Rice
We will be playing some Hooverball Saturday morning at 9:30am at Harry Myers Park.
Modern man is a wimp
Rest Day
"Many prehistoric Australian aboriginals could have outrun world 100 and 200 meters record holder Usain Bolt in modern conditions."
"Any Neanderthal woman could have beaten former bodybuilder and current California governor Arnold Schwarzenegger in an arm wrestle."
These and other eye-catching claims are detailed in a book by Australian anthropologist Peter McAllister entitled "Manthropology" and provocatively sub-titled "The Science of the Inadequate Modern Male."
24
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 teams of 5 and complete as many reps as possible in 20 minutes of the following, moving from 1 station to the next when your teammate gets to your station:
Station 1: 200 meter run
Station 2: Rest
Station 3: Wall ball, 10 foot target (20 lb / 14 lb)
Station 4: Box Jump, 20 inch
Station 5: Dumbbell Push Press (40 lb / 25 lb)
Beginner:
Station 1: 100 meter run
Station 2: Rest
Station 3: Wall ball, 10 foot target (10 lb / 6 lb)
Station 4: Box Jump, 16 inch
Station 5: Dumbbell Push Press (20 lb / 12 lb)
Post number of reps and runs completed to comments.
What do you believe?
WOD
5 rounds for time:
6 Hang Squat Cleans (65% of 1RM)
30 Push-ups
| Intermediate: | Do 25 Push-ups per round |
| Beginner: | Do 20 Push-ups per round |
Post time to comments.
Find your Clean 1RM from August 31, 2009.
Click here if you think this looks too hard
I believe that everyone can snatch, clean, and jerk. And they should.
I believe in teaching something to everyone who comes in the gym. Every day.
I believe that words are meaningless if they aren't confirmed with action.
I believe in sweat angels, chalk, and barbells. Not in gloves, nautilus machines, or ellipticals.
I believe in making mistakes, missing PRs, and making bad decisions. And I believe in learning from them all.
I believe in cheering on the last person to finish - even if it means staying later than expected.
I belive in a good deadlift set-up, the hook grip, and active shoulders.
I believe there are still some good, honest, committed people left in the world. And I believe the best of them are at our gym.
-Mary
What do you believe? Post what you believe to comments. And check out what other CrossFit affiliates and members believe on lots of affiliate blogs today!
Herb roasted onions
LIFT
Front Squat 2-2-2-2-2 reps (85% of 1RM)
Find your Front Squat 1RM from September 14, 2009.
WOD
21-18-15 rep rounds for time of:
Kettlebell Swings (2 pood / 1.5 pood)
Knees to Elbows
Double Unders
| Intermediate: | 21-18-15 rep rounds for time of: |
| Kettlebell Swings (1.5 pood / 1 pood) | |
| Knees to Chest | |
| Double Unders | |
| Beginner: | 21-18-15 rep rounds for time of: |
| Kettlebell Swings (1 pood / 26 lb) | |
| Knees to Waist | |
| Double Unders |
If you cannot do Double Unders, sub Single Unders at 4:1.
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Hoopin'
WOD
For time:
21 Deadlift (35% of 1RM)
Run 400 meters
18 Deadlift
Run 400 meters
15 Deadlift
Run 400 meters
12 Deadlift
Run 400 meters
9 Deadlift
Run 400 meters
6 Deadlift
Run 400 meters
3 Deadlift
Run 400 meters
| Intermediate: | Run 300 meters per rounds |
| Beginner: | Run 200 meters per round |
Post time on WOD to comments.
Click here if you think this looks too hard
Check out Chris' 180 kg (396 lb) deadlift above!
We just need to find some hippie named "Unity" to teach this, and it'll be our newest class! It's a "great, easy workout you can do in the comfort of your living room while watching your favorite TV show". We'll schedule it right after Spandex Sundays! But, really, the CrossFit prescription for fitness says we should regularly learn and play new sports. Is "hooping" a sport? Would it increase any aspects of fitness? What do you think?
Snatchabeth
LIFT
Snatch 3-3-3 reps (75% of 1RM)
Find your Snatch 1 rep max on September 21, 2009.
WOD
21-15-9 rep rounds for time of:
Snatch (50% of 1RM)
Ring Dips
| Intermediate: | Do 15-9-3 rep rounds of Ring Dips, or use the bands |
| Beginner: | Do 9-6-3 rep rounds of Ring Dips, or use the bands |
Post load on the Lift and time on the WOD to comments.
Click here if you think this looks too hard
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
So easy, a caveman could do it
LIFT
Shoulder Press 1-1-1 reps (test for 1RM)
Find your previous Shoulder Press 1RM on August 18, 2009.
WOD
"Fran"
21-15-9 rep rounds for time of:
Thrusters (43 kg / 30 kg)
Pull-ups
| Intermediate: | 21-15-9 rep rounds for time of: |
| Thrusters (50% of Push Press 1RM) | |
| Pull-ups, scaled with the bands, if needed | |
| Beginner: | 21-15-9 rep rounds for time of: |
| Thrusters (50% of Push Press 1RM) | |
| Pull-ups, scaled with the bands |
Post load on the lift and time on the WOD to comments.
Find your Push Press 1RM on September 8, 2009 and compare WOD time to February 13, 2009.
Click here if you think this looks too hard
Conratulations to Caveman, the winning team of the Eat Real Challenge! Their team combined for 50 points (zero negative points) and lost a combined 32 pounds (in 37 days)!!!
Barefoot in the park
Rest Day
There is a time and place for shoes, but do you ever go barefoot? How often? Do you let your kids run around barefoot? If not, you should consider it. Check out Mark's Daily Apple post about preventing and strengthening flat feet. Did you know 20% of adults have flat feet? Mark tells us why, and what we can do to prevent this from happening to our children. His article has some very thought-provoking pictorial evidence that shoes really do change the shape of our foot...and they do it quickly. Not sure you want to succumb to pure bare-footed-ness? Check out these shoes for kids as well as adults. Cute for healthy, happy feet!
