CrossFit Rockwall

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WOD

500 meter row for time
Compare to May 7, 2009

21-18-15-12-9-6-3 rep rounds for time of:
Dumbbell Push Press
Good Mornings

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Tired of buying butter at the grocery store? Try making your own in just 5 minutes! Of course, we recommend getting your cream from a grass-fed (and finished) cow. If you prefer not to make your own butter, try the unsalted Kerrygold Pure Irish Butter. Their cows live happily in Ireland where all the cows are grass fed (and finished).

2 + 2 = 5

WOD

21-15-9 rep rounds for time of:
400 meter run
Overhead Squats (50% of 1RM)
Knees to Elbows

Intermediate:	21-15-9 rep rounds for time of:
	300 meter run
	Overhead Squats (50% of 1RM)
	Knees to Chest
Beginner:	21-15-9 rep rounds for time of:
	200 meter run
	Overhead Squats (50% of 1RM)
	Knees to Waist

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Dr. Staffan Lindeberg has published a new study using the "paleolithic diet" to treat type II diabetics. The 26 participants were split in half, 13 ate a paleolithic diet and 13 ate a "convential diabetes diet" for 3 months. After comparing the effects of the two diets, "the investigators concluded that the paleolithic diet:

• Reduced HbA1c more than the diabetes diet (a measure of average blood glucose)
• Reduced weight, BMI and waist circumference more than the diabetes diet
• Lowered blood pressure more than the diabetes diet
• Reduced triglycerides more than the diabetes diet
• Increased HDL more than the diabetes diet"

Although the study wasn't a slam dunk for the paleolithic diet, which produced 5 participants with "normal" blood glucose levels compared to 4 participants on the convential diabetes diet. Read highlights from the study and then post thoughts about how their paleo diet could have been improved to comments.

Paleo vs. Osteoporosis

WOD

5 rounds for time of:
7 Hang Squat Cleans (70% of Clean 1RM)
15 Push-ups
15 Pull-ups

Intermediate:	5 rounds for time of:
	7 Hang Squat Cleans (70% of 1RM)
	15 Push-ups, scaled if needed
	15 Pull-ups, scaled with the bands, if needed
Beginner:	5 rounds for time of:
	7 Hang Squat Cleans (70% of 1RM)
	10 Push-ups, scaled if needed
	10 Pull-ups, scaled with the bands

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Robb Wolf has the goods on how a paleo diet that lacks dairy prevents Osteoporosis. "So, the short-hand reasons why a paleo diet is beneficial for osteoporosis is that absorption is improved by healing the gut lining + improved hormonal state from increased protein intake. Retention is improved by a net-alkaline diet. Perhaps most importantly, it works." Read more...

Procon

"Diane"
21-15-9 rep rounds for time of:
Deadlift (102kg / 70kg)
Handstand Push-ups

Intermediate:	21-15-9 rep rounds for time of:
	Deadlift (50% of 1RM)
	Handstand PUsh-ups, 9-6-3 rep rounds or scaled with the bands
Beginner:	21-15-9 rep rounds for time of:
	Deadlift (50% of 1RM)
	Dumbbell Shoulder Press

Find your Deadlift 1RM from October 13, 2009.

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Compare WOD to September 16, 2009.

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Are social networking sites good for our society? Check out what socialnetworking.procon.org has to say.

Cafe(bac)teria

Rest Day

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A USA Today investigation found "In the past three years, the government has provided the nation's schools with millions of pounds of beef and chicken that wouldn't meet the quality or safety standards of many fast-food restaurants." "McDonald's, Burger King and Costco, for instance, are far more rigorous in checking for bacteria and dangerous pathogens. They test the ground beef they buy 5 to 10 times more often than the USDA tests beef made for schools during a typical production day. The limits Jack in the Box and other big retailers set for certain bacteria in their burgers are up to 10 times more stringent than what the USDA sets for school beef...For chicken, the USDA has supplied schools with thousands of tons of meat from old birds that might otherwise go to compost or pet food...The chickens don't pass muster with Colonel Sanders...and the Campbell Soup Company says it stopped using them a decade ago based on "quality considerations." Do you let your kids eat school lunches?

Overhead Squat Rap

"Blackjack"
For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Steps Walking Lunge
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups

Do 20 squats and 1 sit-up, then 19 squats and 2 sit-ups, then 18 squats and 3 sit-ups...continuing until you get to 1 squat and 20 sit-ups.

Beginner: Start at 14 and work down to one. (14 squats and 1 sit-up, then 13 squats and 2 sit-ups...until you get to 1 squat and 14 sit-ups).

Post time to comments.

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Did you know that Sage Burgener (Coach Burgener's daughter) is an up and coming rapper? Check out her latest and greatest rap about the overhead squat!

Post your own rap about a barbell lift in comments. Bonus points if you video tape yourself singing it!

Merry Christmas!

100 Burpees for time

You can give out up to half of your burpees as Christmas gifts (if you can find people to do them with you).

Post time and all gift-burpee-recipients to comments!

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Merry Christmas! Don't forget to give some Christmas burpees!

Merry Christmas Eve

Warm-up
50 Hollow Rocks

WOD
Activity of choice, 30 minutes

Take some time out of your busy schedule today to do something active and you'll feel less stressed going into Christmas Day! Play outside, go for a run, shovel snow, shoot some hoops, jump rope, clean the house, power shop...you pick the activity and do it CrossFit style (with intensity)!

Post activity to comments.

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Is all your Christmas shopping done?

High Times

WOD
3 rounds for time of:
5 Rope Climbs
21 Ring Dips
50 Squats

Intermediate:	3 rounds for time of:
	2 Rope Climbs
	21 Ring Dips, scaled with the bands, if needed
	50 Squats
Beginner:	3 rounds for time of:
	10 Rope Pulls
	21 Ring Dips, scaled with the bands
	30 Squats

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Don't forget your long socks!

Rope Climb from CrossFit Rockwall on Vimeo.

Disco Inferno

WOD

5 rounds for time of:
15 Thrusters (65% of Push Press 1RM)
400 meter run

Intermediates run 300 meters per round.

Beginners run 200 meters per round.

Find your Push Press 1RM from November 2, 2009.

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Holiday Class Schedule Reminder:

December 22-23 (Tues-Wed): Regular class schedule
December 24-27 (Thurs-Sun): No classes!
December 28 (Mon): Evening classes only (4:45pm, 5:30pm, 6:15pm)
December 29-30 (Tues-Wed): Regular class schedule
December 31 (Thurs): Morning classes only (5:30am, 6:15am, 9:30am)
January 1-3 (Fri-Sun): No classes!
January 4 (Mon): Everything returns to normal

Bacon

LIFT
Lift of your choice (test for 1RM)

Choose the lift you haven't done in the longest time.

WOD
21-15-9 rep rounds for time of:
Strict Pull-ups
Handstand Push-ups

Intermediate:	21-15-9 rep rounds for time of:
	Strict Pull-ups, scaled with the bands, if needed
	Handstand Push-ups, scaled with the bands, if needed
Beginner:	21-15-9 rep rounds for time of:
	Strict Pull-ups, scaled with the bands
	Dumbbell Shoulder Press

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

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Need a last minute gift idea? Caution: not edible.

Be Our Fan

Rest Day

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We had a great turnout for our Holiday Happy Hour on Thursday night. Thanks everyone for coming out - it was fun! We hope you got to meet some new people or see some of those you haven't gotten to work out with in a while. Check out the rest of the pictures on our Facebook page. And while you're there, become a fan if you aren't one already!

Upside-down is the New Right-side-up

CrossFit Class - 9:30am

Come work on front lever progressions and other cool gymnastics moves on the rings!

Workout of the Day
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. You will work in teams of 2, so you will always have at least one spotter. Teammates will rotate working/spotting each round, with each member completing 5 rounds. Movements will be scalable!

Post experience to comments.

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Holiday Class Schedule:

December 21-23 (Mon-Wed): Regular class schedule
December 24-27 (Thurs-Sun): No classes!
December 28 (Mon): Evening classes only (4:45pm, 5:30pm, 6:15pm)
December 29-30 (Tues-Wed): Regular class schedule
December 31 (Thurs): Morning classes only (5:30am, 6:15am, 9:30am)
January 1-3 (Fri-Sun): No classes!
January 4 (Mon): Everything returns to normal

Algebra

LIFT

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

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

WOD
Max reps in 1 minute of Double Unders (DU)

As many rounds as possible in 15 minutes of:
Double Unders (50% of max DU in 1 minute)
Squats (50 reps minus the number of DU)

Beginners: Max reps in 1 minute of Single Unders (SU)

As many rounds as possible in 15 minutes of:
Single Unders (50% of max SU in 1 minute)
Squats (50 reps minus the number of SU)

Post load on the lift and number of rounds completed on the WOD to comments.

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Come out tomorrow for Saturday class featuring Front Lever progressions and other gymnastics movements on the rings. The class begins at 9:30 am.