CrossFit Rockwall

Big Box Jumps

WOD
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Chest-to-bar Pull-ups
Box Jumps (28" / 24")
Wallball Sit-ups (20 / 14 lb)

Intermediate:	10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
	Chest-to-bar Pull-ups, scaled with the bands, if needed
	Box Jumps (24" / 20")
	Wallball Sit-ups (16 / 10 lb)
Beginner:	10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
	Chest-to-bar Pull-ups, scaled with the bands
	Box Jumps (20" / 16")
	Wallball Sit-ups (12 / 6 lb)

Post time to comments.

Click here if you think this looks too hard

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A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain.

Give a what?!?

LIFT
Strict Pull-ups - max reps x 3

WOD
21-15-9 rep rounds for time of:
Kettlebell Swings (1.5 / 1 pood)
Ring Dips

Intermediate:	21-15-9 rep rounds for time of:
	Kettlebell Swings (1 pood / 26 lb)
	Ring Dips, scaled with the bands
Beginner:	21-15-9 rep rounds for time of:
	Kettlebell Swings (26 lb / 18 lb)
	Ring Dips, scaled with the bands

Post numbers on the pull-ups and time on the WOD to comments.

Click here if you think this looks too hard

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In case you missed it, last week, CrossFit Rockwall was featured on the Affiliate Blog.

Assaulted by vegans?

LIFT
Deadlift - Test for 1RM

Compare to January 4, 2010.

WOD

3 rounds for time of:
10 Thrusters (60 / 40 kg)
50 Double Unders

Intermediate:	3 rounds for time of:
	10 Thrusters (75% of Shoulder Press 1RM)
	30 Double Unders
Beginner:	3 rounds for time of:
	10 Thrusters (75% of SP 1RM)
	10 Double Unders

If you cannot do double unders yet, you can 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

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Former 20-year vegan Lierre Keith, author of The Vegetarian Myth, gets assaulted by vegans while giving a talk.

"Just when you think it can’t get any worse with the radical nature of the vegan diet advocates, along comes something...that delivers a strong reminder that there is a contingent of people out there who do not want the truth about their way of eating exposed. It’s one thing to disagree and have a healthy debate of ideas about diet and nutrition and their relationship to a healthy lifestyle. But acting criminally and causing harm to another human being in the process is just about as disgusting as it comes..."

Hooverball Next Weekend!

Rest Day!

Next Saturday, April 3 @ 9:30am, we're going to be playing Hooverball at Harry Myers Park!

What is Hooverball?
What are the rules to the game?
How to find the sand volleyball court

Hooverball is really fun, so you don't want to miss it!

Don't Drop the Ball

Free Workout - 9:30am

Come experience the CrossFit difference. The workout 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 - Don't Drop the Ball
In teams of 2, complete 3 rounds for time of:
400m / 200m Run...with Wallball!
30 / 20 Wallball Shots
30 / 20 Wallball Sit-ups
30 / 20 Sprawlballs

Your team cannot drop the Wallball throughout the workout. The penalty for dropping the Wallball is 10 Team Burpees.

Post time to comments.

Click here if you think this looks too hard

Apple-Stuffed Roasted Chicken With Sweet Potato Chips

WOD

"Half Murph"
Complete the following for time:
800 meter run
50 Pull-ups
100 Push-ups
150 Squats
800 meter run

Intermediate:	Complete the following for time:
	600 meter run
	35 Pull-ups
	70 Push-ups
	105 Squats
	600 meter run
Beginner:	Complete the following for time:
	400 meter run
	25 Pull-ups
	50 Push-ups
	75 Squats
	400 meter run

Post time to comments.

Compare to March 18, 2009.

Click here if you think this looks too hard

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Recipe: Apple-Stuffed Roasted Chicken With Sweet Potato Chips

Agave Nectar

LIFT
Shoulder Press - Test for 1 rep max

Compare to January 12, 2010.

If you maxed out on shoulder press yesterday, perform the following:
Run 800 meters for time

WOD
Mabry Medley
3 rounds for time of (male / female reps):
4 / 2 Handstand Push-ups
8 / 6 Ground-to-Overhead (61 / 43 kg)
12 / 10 Burpees

Intermediate:	3 rounds for time of:
	4 Handstand Push-ups, scaled with the bands
	8 Ground-to-Overhead (43 / 30 kg)
	10 Burpees
Beginner:	3 rounds for time of:
	4 Dumbbell Shoulder Press
	6 Ground-to-Overhead (30 / 20 kg)
	8 Burpees

Post load on the shoulder press or time on the run and time on the WOD to comments.

Click here if you think this looks too hard

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Find out the not-so-sweet truth about Agave Nectar.

Cod Liver Oil

LIFT
Shoulder Press - Test for 1 rep max

Compare to January 12, 2010.

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 shoulder press and the weighted pull-ups to comments.

Compare weighted pull-ups to October 26, 2009.

Click here if you think this looks too hard

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Cod Liver Oil - Good or bad?

Fish Oil Calculator

LIFT
Back Squat - Test for 1RM

Compare to January 18, 2010.

If you maxed out yesterday, perform the following instead:
Rx'd - 150 Double Unders for time
Intermediate - 75 Double Unders for time
Beginner - 25 Double Unders for time

WOD
Dead Man's Row
In 12 minutes, complete:
2000 meter row
Max reps Deadlift (125 / 84 kg)

Intermediate:	In 12 minutes, complete:
	1500 meter row
	Max reps Deadlift (90 / 60 kg)
Beginner:	In 12 minutes, complete:
	1000 meter row
	Max reps Deadlift (60 / 40 kg)

Score on WOD = Row time - (Deadlift reps x 5 seconds)

Post load on the back squat and score on the WOD to comments.

Click here if you think this looks too hard

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The Whole9 teamed up with Robb Wolf to create this awesome fish oil calculator! Put in your stats and see how many you should be taking. If you're not taking any, or taking too few, fix it today!

Check out Tim's muscle-up below:

Tim's Muscle-Up from CrossFit Rockwall on Vimeo.

Feed the warrior

LIFT
Back Squat - Test for 1RM

Compare to January 18, 2010.

WOD
As many rounds as possible (AMRAP) in 15 minutes of:
15 Good Mornings
15 Sit-ups
15 Overhead Squats (43 / 30 kg)

Intermediate:	AMRAP in 15 minutes of:
	15 Good Mornings
	15 Sit-ups
	15 Overhead Squats (30 / 20 kg)

Beginner:	AMRAP in 15 minutes of:
	15 Good Mornings
	15 Sit-ups
	15 Overhead Squats (15 / 10 kg)

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

Click here if you think this looks too hard

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Nutrition Monster

Rest Day!

As promised from yesterday's Nutrition Seminar, here are some of our favorite nutrition links and answers to your questions:

Saturated Fat - The Weston Price Foundation has lots of great info on Fats. And when I say "lots", I mean it. Start with "The Skinny on Fats" and "A New Look at Coconut Oil".

Fish Oil - It's essential, but what kind and how much should you take? From the mouth of the infamous Robb Wolf: "Regarding varieties of fish oil, Costco's Kirkland brand is good as are Jarrow and Nordic Naturals. A good daily dose ranges from 3g of EPA/DHA if you are pretty healthy to 10g per day if you have some health problems. If you use blood thinners tell your doctor you want to start using fish oil." Although, any amount will help, and if you eat fresh fish often, you will see great benefit with less. The Whole9 teamed up with Robb Wolf to create this awesome fish oil calculator! Put in your stats and see how many you should be taking. If you're not taking any, or taking too few, fix it today!

Paleo Diet - First, get an overview of the entire Paleolithic way of eating. While Dr. Cordain promotes only unsaturated fats, we do not.

Here are a few good articles on good/bad oils:
What if the Bad Fat is Actually Good For You? (while we don't take any health advice from Men's Health, they are surprisingly right about this and give a good and short overview of the faulty saturated fat hypothesis)
Saturated Fat - Mark's Daily Apple
Cooking Temperatures & Smoke Points of Oils

Robb Wolf's Blog - One of the smartest dudes out there when it comes to eating right. He talks about CrossFit, anti-aging medicine, gluten free living, intermittent fasting, and other good stuff on his blog. A couple good things to check out here are his FAQ's and the Nutrition: Are We Crazy? post he put up on his CrossFit site.

Mark's Daily Apple - Serving up daily health and fitness insights with a side of irreverence. We love his sound and practical ideas as well as his sense of humor. He has created a Primal Blueprint - a set of simple instructions that allows you to control how your genes express themselves in order to build the strongest, leanest, healthiest body possible, taking clues from evolutionary biology. His Primal Diet promotes eating much like our primal ancestor "Grok". Similar to the Paleo Diet, except he's not scared of saturated fat and doesn't dig artificial sweeteners (both smart choices).

Dr. Michael Eades' Blog - The thing we like about this guy the most is that he's not afraid to speak his mind. You won't find many doctors who don't base every thought on the CMA (cover my ass) Principal. The way he's covering his is by being right, and having the research to back him up. Some of our favorite topics over on his blog are his Statin bashes and low-carb diet studies.

Underground Wellness - Sean posts videos every week or so about topics such as fat loss, stress, cholesterol and other health topics. While we're not 100% on the same page with everything, he is extremely knowledgable and is spot on when it comes to things like saturated fat and fat kids (a little harsh, but true). He gets a lot of information from the Price-Pottenger Nutrition Foundation, which is a great resource for finding the truth about nutrition.

And here's a short video on how fat cells and insulin work: Why You Got Fat (we actually have the whole documentary if you want to borrow it...let us know!)

Ropes

CrossFit Class - 9:30am

Come work on rope climb this morning. We'll go over different methods of climbing the rope, followed by the the daily WOD.

Workout of the Day
4 rounds, each for time of:
1 Rope Climb
100 feet walking lunge
20 Box Jumps

Post times to comments.

Click here if you think this looks too hard

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Rope Climb from CrossFit Rockwall on Vimeo.

Lc + Ex wins!

LIFT

Back Squat 5-5-5 reps (add 1-3 kg to last workout)

Compare to March 16, 2010.

WOD
3 rounds of 3 min on / 1 min off max rounds:
3 Power Snatch (43 / 30 kg)
6 Knees-to-Elbows
9 Pull-ups

Intermediate:	3 rounds of 3 min on / 1 min off max rounds:
	3 Power Snatch (30 / 22.5 kg)
	6 Knees-to-Chest
	9 Pull-ups, scaled with the bands, if needed
Beginner:	3 rounds of 3 min on / 1 min off max rounds:
	3 Power Snatch (17.5 / 12.5 kg)
	6 Knees-to-Waist
	9 Pull-ups, scaled with the bands

Score is sum total of all rounds. Incomplete rounds do not carryover to the next 3 min interval.

Post load on the back squat and score on the WOD to comments.

Click here if you think this looks too hard

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A recent study was done to compare a regular diet with exercise to a low carbohydrate, ketogenic diet with exercise. The results? The ketogenic dieters lost body fat (and weight) without a significant decrease in lean body mass, while the regular dieters gained body weight and lean body mass without a significant change in fat mass. Post thoughts to comments.

Smoking bacteria

WOD
3 rounds for time of:
30 Double Unders
25 L-Pull-ups
20 Dumbbell Hang Squat Clean (50 / 35 lb)

Intermediate:	3 rounds for time of:
	20 Double Unders
	15 L-Pull-ups OR 15 Strict Pull-ups + 15 Knees to chest/elbows
	20 Dumbbell Hang Squat Clean (40 / 25 lb)
Beginner:	3 rounds for time of:
	10 Double Unders
	15 Strict Pull-ups (with bands) + 15 Knees to waist/chest
	20 Dumbbell Hang Squat Clean (30 / 15 lb)

If you cannot do double unders yet, sub single unders at 4:1.

Post time to comments.

Click here if you think this looks too hard

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If you, or someone you know, needs another reason not to smoke, check out Jennifer Frazer's post on the bacteria in cigarettes. As she says: "Scientists have long known smokers have higher rates of lung infection. Doctors always assumed that was due to immune system suppression. But inoculating your lungs with bacteria or their spores several times a day probably doesn’t help."