CrossFit Rockwall

Handstands are fun

WOD

For time:
21 Handstand Push-ups
400 meter run
21 Weighted Pull-ups
15 Handstand Push-ups
400 meter run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Intermediate:	For time:
	21-15-9 rep rounds of Handstand Push-ups, scaled with the bands
	1-1-1 rep rounds of 300 meter run
	21-15-9 rep rounds of Pull-ups
Beginner:	For time:
	21-15-9 rep rounds of Dumbbell Shoulder Press
	1-1-1 rep rounds of 200 meter run
	21-15-9 rep rounds of Pull-ups, scaled with the bands

Post time on WOD and load used on the weighted pull-ups or dumbbell shoulder press to comments.

Click here if you think this looks too hard

---

Do you hate it when handstands come up in the workouts? Try practicing these skills everyday in the warm-up until you get comfortable kicking up onto your hands. Check out the video below.

Untitled from Andy Deas on Vimeo.

Mark your calendars

Rest Day

---

We are starting a new & improved class schedule tomorrow. The class schedule will now look like this. We will have printed versions of the schedule at the box to put in your workout log so you can always remember the class times. We hope these changes are beneficial to you, and apologize if the new times cause any inconvenience.

Next Saturday, December 5, CrossFit.com will be posting a new hero workout, the Lumberjack 20, in honor of the Fort Hood Massacre. Join us at 2 pm as we attempt this workout.

Knee pads optional

WOD

400 meter Walking Lunge

Intermediate:	300 meter Walking Lunge
Beginner:	200 meter Walking Lunge

Post time and number of steps to comments.

Click here if you think this looks too hard

---

Buttons

4 rounds for time of:
400 meter run
25 burpees

Invite your friends or family to join you and do the workout as a team of 2 or 3 (everyone runs).

Intermediate:	4 rounds for time of:
	200 meter sprint
	15 burpees
Beginner:	4 rounds for time of:
	200 meter run
	10 burpees

Post time to comments.

Click here if you think this looks too hard

---

"When police officers are called out to subdue an aggressively violent individual who is destroying property and is a serious physical threat to those in the vicinity, they respond to the call knowing from the report that they may encounter a case of excited delirium, a condition in which death is imminent with or without police intervention, but all the same leaving police officers vulnerable to lawsuit." Read the entire article by Mary Conover (one of the original CrossFitters!)

Happy Thanksgiving!

Rest Day

What are you thankful for?

We're thankful for a great community of athletes, we're thankful that Fran is over (for now...), and we're thankful that turkey on Thanksgiving is Paleo!

---

There will be no class today, tomorrow, or Saturday. But, check the blog tomorrow & Saturday for some fun CrossFit workouts you can do at home! Don't forget to post your results to the comments!

We are starting a new & improved class schedule after Thanksgiving! On November 30th, the class schedule will now look like this. We will have printed versions of the schedule at the box to put on in your workout log so you can always remember the class times. We hope these changes are beneficial to you, and apologize if the new times cause any inconvenience.

Benchmark week

WOD
"Elizabeth"
For time:
21-15-9 rep rounds of:
Clean, 50% of 1RM
Ring Dips

Intermediate:	Do 12-9-6 rep rounds of Ring Dips, or use the bands
Beginner:	Do 9-6-3 rep rounds of Ring Dips, or use the bands

Post time to comments.

Compare to September 3, 2009.

Click here if you think this looks too hard

---

No Classes Thursday, Friday, or Saturday! Check the blog for workouts you can do at home and post your results to comments!

We are starting a new & improved class schedule after Thanksgiving! On November 30th, the class schedule will now look like this. We will have printed versions of the schedule at the box to put on in your workout log so you can always remember the class times. We hope these changes are beneficial to you, and apologize if the new times cause any inconvenience.

Everyone's favorite

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 time to comments.

Compare time to October 19, 2009.

Click here if you think this looks too hard

---

We are starting a new & improved class schedule after Thanksgiving! On November 30th, the class schedule will now look like this. We will have printed versions of the schedule at the box to put on in your workout log so you can always remember the class times. We hope these changes are beneficial to you, and apologize if the new times cause any inconvenience.

Benjamins

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 September 28, 2009.

Click here if you think this looks too hard

---

We are starting a new & improved class schedule after Thanksgiving! On November 30th, the class schedule will now look like this. We will have printed versions of the schedule at the box to put on in your workout log so you can always remember the class times. We hope these changes are beneficial to you, and apologize if the new times cause any inconvenience.

New Class Schedule coming soon

Rest Day

---

We are starting a new & improved class schedule after Thanksgiving! On November 30th, the class schedule will now look like this. We will have printed versions of the schedule at the box to put on in your workout log so you can always remember the class times. We hope these changes are beneficial to you, and apologize if the new times cause any inconvenience.

Buck 20

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 2 and complete the following for time with 1 person working at a time:
60-40-20 rep rounds of:
Deadlift
Box Jumps
Double Unders

Post time to comments.

Click here if you think this looks too hard

After the free workout, we're meeting at the Rowlett High School track at 11:45 AM to do the FBI Physical Fitness test with Ashley! Who's in? Find out what the test entails here.

It's on Main

WOD

"Eva"
5 rounds for time:
800 meter run
30 Kettlebell Swings (2 pood/1.5 pood)
30 Pull-ups

Intermediate:	5 rounds for time of:
	600 meter run
	20 Kettlebell Swings (1.5 pood/1 pood)
	20 Pull-ups, scaled with the bands, if needed
Beginner:	5 rounds for time of:
	400 meter run
	15 Kettlebell Swings (1 pood/26 lb)
	15 Pull-ups, scaled with the bands

Post time on WOD to comments.

Compare to February 25, 2008.

Click here if you think this looks too hard

---

We're meeting at the Rowlett High School track Saturday at 11:45am to do the FBI Physical Fitness test with Ashley! Who's in? Find out what the test entails here.

Don't be another stat!

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

Find your Snatch 1 rep max on September 21, 2009.

WOD
Three rounds for time of:
15 Push Jerks (50% of 1RM)
15 L Pull-ups

Intermediate:	Three rounds for time of:
	15 Push Jerks (50% of 1RM)
	15 Strict Pull-ups
	45 second hold in L-sit
Beginner:	Three rounds for time of:
	15 Push Jerks (50% of 1RM)
	15 Strict Pull-ups, scaled with the bands
	45 second hold in tuck sit

Find your Jerk 1RM on September 29, 2009.

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

Click here if you think this looks too hard

---

CrossFit has overtaken Bally Fitness & Gold's Gym in Google search popularity. We're about to surpass 24 Hour Fitness as well. Check out this cool graph that shows how CrossFit is slowly overtaking the big chain gyms with slow and steady growth vs. the big chain gyms' ridiculous spike of interest at the beginning of each new year, but stagnant the rest of the year.

Terrible 25's

LIFT
Shoulder Press 5-5-5 reps (75% of 1RM)

Find your Shoulder Press 1RM on October 19, 2009.

WOD

For time:

	Rx'd	Intermediate	Beginner
Box jump	25 reps, 24" box	20 reps, 20" box	15 reps, 16" box / 12" box
Jumping pull-ups	25 reps	20 reps	15 reps
Kettlebell swings	25 reps, 1 pood	20 reps, 1 pood	15 reps, 26 lb / 18 lb
walking lunge	25 steps	20 steps	15 steps
Knees to elbows	25 reps	20 reps, knees to chest (if needed)	15 reps, knees to waist
Push press	25 reps, 20 kg	20 reps, 20 kg	15 reps, 15 kg / 10 kg
Good Mornings	25 reps	20 reps	15 reps
Wall ball shots	25 reps, 20 lb / 14 lb	20 reps, 20 lb / 14 lb	15 reps, 10 lb / 6 lb
Burpees	25 reps	20 reps	15 reps
Double unders	25 reps	20 reps	15 reps

Intermediates and beginners can sub Single Unders at 4:1 if you cannot do double unders.

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

Click here if you think this looks too hard

---

If you're looking for recipes, how to cook something, equipment reviews, and anything else cooking related, check out Cook's Illustrated.

Sweet Potato Hash

WOD

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Intermediate/Beginner: Scale the movements to your ability. Check out the links above for ideas on scaling.

Post number of rounds completed to comments.

Compare to February 9, 2009.

Click here if you think this looks too hard

---

Recipe: Sweet Potato Hash