CrossFit Rockwall

Scooby Snacks

LIFT
Back Squat 1-1-1 reps (test for 1RM)

Compare to June 3, 2010.

WOD
3 rounds for time of:
250 meter row
10 Front Squat (61 / 43 kg)
15 Sit-ups
20 Box Jumps (24" / 20")

Intermediate:	3 rounds for time of:
	200 meter row
	10 Front Squat (45 / 30 kg)
	15 Sit-ups
	20 Box Jumps (20" / 16")
Beginner:	3 rounds for time of:
	150 meter row
	10 Front Squat (30 / 20 kg)
	15 Sit-ups
	20 Box Jumps (16" / 12")

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

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Continuing off of yesterday's article, Dr. Eades takes a look at the misinformation many registered dietitians dispense as a matter of course. Learn to dissect what dietitian's say and find out why walnuts are better than bananas and peanut butter sandwiches for long lasting energy.

Dirty Dozen

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20")
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (2 / 1.5 pood)
30 Sit-ups
20 Dumbbell Hang Cleans (35 / 25 pound)
25 Good Mornings
30 Wall ball shots, 10 foot target (20 lb / 14 lb)
3 Rope Climbs

Intermediate:	For time:
	25 Walking Lunge Steps
	20 Pull-ups, scaled with the bands if needed
	50 Box Jumps (16")
	20 Double-unders
	25 Ring Dips, scaled with the bands if needed
	20 Knees to Chest
	30 Kettlebell Swings (1.5 / 1 pood)
	30 Sit-ups
	20 Dumbbell Hang Cleans (20 / 15 lb)
	25 Good Mornings
	30 Wall ball shots, 10 foot target (16 / 10 lb)
	1 Rope Climb or 15 Rope Pulls
Beginner:	For time:
	25 Walking Lunge Steps
	15 Pull-ups, scaled with the bands if needed
	25 Box Jumps (16")
	20 Double-unders
	15 Ring Dips, scaled with the bands if needed
	20 Knees to Waist
	20 Kettlebell Swings (26 / 18 lb)
	30 Sit-ups
	20 Dumbbell Hang Cleans (12 / 10 lb)
	25 Good Mornings
	30 Wall ball shots, 10 foot target (12 / 6 lb)
	15 Rope Pulls

Post time to comments.

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Check out Dr. Eades' newest post on the pitiful state of medical ignorance. Get informed and learn to tell when your doctor's recommendations may not be the best thing for you.

Knee Pain

LIFT
Snatch 1-1-1 reps (test for 1RM)

Compare to July 20, 2010.

WOD
For time:
50 Pull-ups
50 Push-ups
50 Squats

Intermediate:	For time:
	35 Pull-ups, scaled with the bands if needed
	35 Push-ups
	35 Squats
Beginner:	For time:
	25 Pull-ups, scaled with the bands
	25 Push-ups, scaled, if needed
	25 Squats

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

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If you have knee pain, I know we've told you to work on the muscles above and below it. In this video, Kelly lays out a simple plan to fix your knee pain. Nobody likes knee pain!
- Drink lots of water
- Take extra fish oil
- Ice!
- Mobilize (check out the video for specifics)

Segmented Michael

WOD
3 rounds, each for time of:
800 meter run
50 Dumbbell Good Mornings
50 Sit-ups

Intermediate:	3 rounds, each for time of:
	600 meter run
	35 Dumbbell Good Mornings
	35 Sit-ups
Beginner:	3 rounds, each for time of:
	400 meter run
	25 Dumbbell Good Mornings
	25 Sit-ups

The rounds begin at 0, 10, and 20 minutes. So, the faster you finish the round, the more rest you get.

Post time for each round to comments.

Compare to the full version we did on November 5, 2009.

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Check out an excerpt from Robb Wolf's new book, and discover how to keep feces our of your bloodstream! You don't want feces in your blood, right? Then, you better read this, and then consider buying the book so you can learn even more!

The Vegetarian Myth

Rest Day

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We told you about this book, The Vegetarian Myth, a while back. We have it in our library now, and it is so informative and eye-opening. Whether you are a vegetarian, or are not a vegetarian, you must read this book! There is an entire chapter devoted to the nutritional myths of vegetarianism. It talks about the dangers of grain, the destructive effects of soy, and much, much more!

Also, if you have books that you have borrowed from the gym library, please finish them up and return them when you are done so others can read them too! Thank you.

Fight Gone Bad!

WOD

"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:	3 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:	3 rounds of:
	Wall-ball, 9 ft target (12 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 July 27, 2010.

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New CrossFit WOD?

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

Intermediate:	3 rounds for time of:
	3 Rope Climb or 15 Rope Pulls
	21 Ring Dips, scaled with the bands
	50 Squats
Beginner:	3 rounds for time of:
	1 Rope Climb or 15 Rope Pulls
	15 Ring Dips, scaled with the bands
	25 Squats

Post time to comments.

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Check out this cool video. We're thinking about doing this as the workout on Saturday instead of Fight Gone Bad.

Free Workout

Free Workout - 6:15pm

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...

The workout will be adjusted to a team workout for the free workout at 6:15 pm.

LIFT
Push Press 3x3 reps (85% of 1RM)

Compare to July 22, 2010.

WOD
3 rounds for time of:
8 Deadlift (136 / 88 kg)
400 meter run

Intermediate:	3 rounds for time of:
	8 Deadlift (65% of 1RM)
	400 meter run
Beginner:	3 rounds for time of:
	8 Deadlift (65% of 1RM)
	200 meter run

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

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Do you think this will get kids to eat carrots?

CrossFit at Work

LIFT
Back Squat 3x3 reps (85% of 1RM)

Find your 1RM from June 3, 2010.

WOD
9-6-3 rep rounds for time of:
Thrusters (75 / 52 kg)
Muscle-Ups

Intermediate:	9-6-3 rep rounds for time of:
	Thrusters (50 / 34 kg)
	Muscle-Up progressions
Beginner:	9-6-3 rep rounds for time of:
	Thrusters (35 / 25 kg)
	Muscle-Up progressions

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

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Do you fit in CrossFit at work? Chris A does! You can find him at Primo's knocking out some keg push-ups! If he can fit in CrossFit while managing a busy restaurant, I'm sure you can fit in some CrossFit at your job too. Share how you fit CrossFit in at work in the comments.

Chris A's Keg Push-ups from CrossFit Rockwall on Vimeo.

The Paleolithic Solution

LIFT
Snatch 2-2-2-2-2 reps (work up to 85% or more of 1RM)

Find your 1RM from July 20, 2010.

WOD
"Isabel"
For time:
30 Snatch (61 / 43 kg)

Intermediate / Beginners:	For time:
	30 Snatch (65% of 1RM)

For this workout Power Snatch or (full) Snatch is acceptable.

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

Compare to June 23, 2010.

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If you're looking for some reading material, pick up Robb Wolf's new book.

Paleo Shopping Guide

WOD

30-25-20-15-10 rep rounds for time of:
Burpees
Box Jumps (24" / 20")
Toes to bar

Intermediate:	25-20-15-10-5 rep rounds for time of:
	Burpees, modified if needed
	Box Jumps (20" / 16")
	Knees to Chest
Beginner:	20-15-10-5 rep rounds for time of:
	Burpees, with modified push-up
	Box Jumps (16" / 12")
	Knees to Waist

Click here if you think this looks too hard

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Here is a simple Paleo shopping guide for the next time you go grocery shopping. If you want to get a head start on our next Eat Real challenge (October 11th!), print out this guide and take it with you to the store!

Don't you hate pants?

Rest Day

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Are you pants lying to you?

Benchmark Day

CrossFit Class - 9:30am

Today we're letting you pick the workout. You can choose to do any benchmark or hero workout that you have been wanting to do. Whether you want to re-test something you haven't done in a long time, something you know you can improve on, or choose something you have never done, it's up to you. Just show up, choose your WOD and we'll set it up for you.

Workout of the Day
Benchmark of choice

Post benchmark and time / rounds to comments.

Click here if you think this looks too hard

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Rob Orlando and Mike McKenna on a (future?) WOD - video [wmv] [mov]

Courtesy of crossfit.com.

You May Die

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

Find your max on July 22, 2010.

WOD
3 rounds for time of:
15 Wall Ball (20 lb / 14 lb), 10 foot target
15 Snatch (34 / 20 kg)

Intermediate:	3 rounds for time of:
	15 Wall Ball (16 lb / 10 lb), 10 ft target
	15 Snatch (25 / 15 kg)
Beginner:	3 rounds for time of:
	15 Wall Ball (12 lb / 6 lb), 10 ft target
	15 Snatch (15 / 10 kg)

Beginners can use 15 kg, 10 kg, 5 kg, or even a PVC for the snatches.

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

Compare to August 19, 2009

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Check out the Spartan Race coming in a few weeks to Houston. The winner gets automatic entry to Vermont's Death Race!. Who's in?