Rest Day
Enjoy your real breakfast on the veranda this morning.
Below is a video of some assorted training from September.
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Rockwall, TX
972-454-XFIT
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October 2010
Halloween Hooverball
Hooverball Halloween Party - 9:30am!
Join us this morning for some Hooverball at Harry Myers park!
Costumes encouraged!
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?
Hooverball tomorrow
LIFT
Weighted Pull-ups (strict) 1-1-1 reps (test for 1RM)
Compare to August 13, 2010.
WOD
10-8-6-4-2 rep rounds for time of:
Deadlift (55% of 1RM)
Lateral Bar Hops
Chest-to-bar Pull-ups
Ring Dips
| Intermediate: | 10-8-6-4-2 rep rounds for time of: |
| Deadlift (55% of 1RM) | |
| Lateral Bar Hops | |
| Chest-to-bar Pull-ups, scaled with the bands, if needed | |
| Ring Dips, scaled with the bands, if needed | |
| Beginner: | 10-8-6-4-2 rep rounds for time of: |
| Deadlift (55% of 1RM) | |
| Lateral Bar Hops | |
| Chest-to-bar Pull-ups, scaled with the bands | |
| Ring Dips, scaled with the bands |
All sets must be unbroken (Ex: if you're on set of 8 pull-ups and break after 6, those 6 do not count & you have to restart the set at 0.
Post load on the pull-ups and time on the WOD to comments.
Click here if you think this looks too hard
Come out tomorrow at 9:30 am for some Hooverball at Harry Myers Park.
Katie B got her first pull-up last week!
Parkour puppy
WOD
"Kelly"
5 rounds for time of:
400 meter run
30 Box Jumps (24" / 20")
30 Wallball Shots (20 / 14 lb)
| Intermediate: | 5 rounds for time of: |
| 300 meter run | |
| 20 Box Jumps (20" / 16") | |
| 20 Wallball Shots (16 / 10 lb) | |
| Beginner: | 5 rounds for time of: |
| 200 meter run | |
| 15 Box Jumps (16" / 12") | |
| 15 Wallball Shots (12 / 6 lb) |
Compare to July 8, 2010.
Post time on the WOD to comments.
Click here if you think this looks too hard
If you haven't trained you dog to be this cool, what are you waiting for?
Good habits
WOD
3 rounds for time of:
800 meter run
25 Pull-ups
50 Sit-ups
| Intermediate: | 3 rounds for time of: |
| 600 meter run | |
| 20 Pull-ups | |
| 40 Sit-ups | |
| Beginner: | 3 rounds for time of: |
| 400 meter run | |
| 15 Pull-ups | |
| 30 Sit-ups |
Post time to comments.
Click here if you think this looks too hard
3 Good Training Habits from CrossFit Brooklyn. Do you do all three?
Pull-up birthday!
LIFT
Overhead Squat 1-1-1 reps (test for 1RM)
Compare to August 12, 2010.
WOD
3 rounds for time of:
15 Hang Power Cleans (61 / 43 kg)
15 Burpees
| Intermediate: | 3 rounds for time of: |
| 15 Hang Power Cleans (60% of Clean 1RM) | |
| 15 Burpees | |
| Beginner: | 3 rounds for time of: |
| 15 Hang Power Cleans (60% of Clean 1RM) | |
| 10 Burpees |
Find your Clean 1RM from August 30, 2010.
Post load on the overhead squat and time on the WOD to comments.
Click here if you think this looks too hard
Debbie D got her first pull-ups last week!
It doesn't take a rocket scientist
LIFT
Jerk 1-1-1 reps (test for 1RM)
Compare to August 10, 2010.
WOD
150 double-unders for time
Intermediate / Beginner: AMRAP double-unders in 7 minutes.
Post load on the lift and load and time or number of reps on the WOD to comments.
Compare WOD to August 30, 2010.
Click here if you think this looks too hard
Guess what? Cavemen didn't count calories! From the mouth of one of the few registered dietitian's that know what she's talking about. Check out Amy Kubal's post on eating "real" foods and listening to your body when figuring out how much to eat. No need to over think it or get caught up in the math!
7 minute AMRAP
Rest Day
Is Your Doctor Getting Cash Payouts from Big Pharma? Check out Mark's Daily Apple post about how much drug companies pay doctors to create buzz about their drugs. However, many of the larger drug companies are required to disclose much of their payout information. ProPublica has compiled this information, which can be found here. While this may not be a comprehensive list, there are several doctors in the Dallas area who have received $50,000+ from drug companies. Has yours?
2010 Games WODs - 7 minute AMRAP Heat 2 from CrossFit Rockwall on Vimeo.
Lights Out
CrossFit Class - 9:30am
Workout of the Day
In teams of 2, complete the following for time:
100-80-60-40-20 rep rounds of Double Unders
100-80-60-40-20 rep rounds of Sit-ups
50-40-30-20-10 rep rounds of: One-Legged Squats
| Intermediate: | In teams of 2, complete the following for time: |
| 50-40-30-20-10 rep rounds of Double Unders | |
| 50-40-30-20-10 rep rounds of Sit-ups | |
| 25-20-15-10-5 rep rounds of One-Legged Squats | |
| Beginner: | In teams of 2, complete the following for time: |
| 40-30-20-10 rep rounds of Double Unders | |
| 40-30-20-10 rep rounds of Sit-ups | |
| 20-15-10-5 rep rounds of One-Legged Squats |
If you cannot do double unders yet, sub Single Unders at 4:1.
Post time on the WOD to comments.
Click here if you think this looks too hard
In case you missed the video that Mike B posted in the comments last week, check this out! If you are struggling to lose weight, it's really no secret why. Here is one of the reasons it may be tough to kick those last pounds.
Choices
LIFT
Overhead Squat 3 x 3 reps (85% of 1RM)
Find your 1RM from August 12, 2010.
WOD
15-12-9 rep rounds for time of:
Thrusters (61 kg / 43 kg)
Weighted Pull-ups (45 / 30 lb)
| Intermediate: | 15-12-9 rep rounds for time of: |
| Thrusters (65% of Push Press 1RM) | |
| Strict Pull-ups | |
| Beginner: | 15-12-9 rep rounds for time of: |
| Thrusters (65% of Push Press 1RM) | |
| Strict Pull-ups, scaled with the bands |
Find your Push Press 1RM from October 1, 2010.
Post load on the overhead squat and time on the WOD to comments.
Click here if you think this looks too hard
Some choices are easy. Some choices are hard.
Don't expect a hard choice to become an easy choice just because it becomes a clear choice.
Don't wait for a hard one to become an easy one, it's like waiting for bread to become dough.
If you are waiting for a sign, consider you just don't want the responsibility of the choice.
If you want to turn a hard choice into an easy one, make it.
From CrossFit LA
Helton
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.
WOD
"Helton"
3 rounds for time of:
800 meter run
30 Dumbbell Cleans (50 / 35 lb)
30 Burpees
| Intermediate: | 3 rounds for time of: |
| 600 meter run | |
| 25 Dumbbell Cleans (30 / 20 lb) | |
| 25 Burpees | |
| Beginner: | 3 rounds for time of: |
| 400 meter run | |
| 20 Dumbbell Cleans (15 / 10 lb) | |
| 20 Burpees |
Post time to comments.
Click here if you think this looks too hard
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Stop Mincing
LIFT
Weighted Strict Pull-ups 3-3-3 reps
Find your 1RM from August 13, 2010.
WOD
As many rounds as possible in 12 minutes of:
100 meter run
25 Double-unders
1 Rope Climb
| Intermediate: | AMRAP in 12 minutes of: |
| 100 meter run | |
| 15 Double-unders | |
| 5 Rope pulls | |
| Beginner: | AMRAP in 12 minutes of: |
| 100 meter run | |
| 5 Double-unders | |
| 5 Rope pulls |
Post load on the overhead squat and rounds completed on the WOD to comments.
Click here if you think this looks too hard
Are you wasting time and effort in the kitchen? Lifehacker interviews some-chef-we've-never-heard-of to discover some time-saving tricks! And he does have a few good tips. In your comments today, share a tip that you use to get dinner on the table faster!
The Rockwall News
LIFT
Jerk 3 x 3 reps (85% of 1RM)
Find your 1RM from August 10, 2010.
WOD
5 rounds of:
3 Deadlift
Max rep Handstand Push-ups
| Intermediate: | 5 rounds of: |
| 3 Deadlift | |
| Max rep Handstand Push-ups, scaled with the bands | |
| Beginner: | 5 rounds of: |
| 3 Deadlift | |
| Max rep Dumbbell Shoulder Press |
The loading on the deadlift is up to you. Suggested loading is 75% of 1RM. Feel free to go heavier if you feel good, or lighter if you don't. Find your deadlift 1RM from September 1, 2010. Rest as needed between sets.
Post load on the lift and load and number of reps for each round on the WOD to comments.
Click here if you think this looks too hard
Check out the article on our CrossFit Games team that The Rockwall News picked up!
2010 Games WODs - 7 minute AMRAP Heat 1 from CrossFit Rockwall on Vimeo.
Starving cancer
WOD
For time:
60 Kettlebell Swings (1.5 / 1 pood)
30 Burpees
40 Kettlebell Swings (1.5 / 1 pood)
20 Burpees
20 Kettlebell Swings (1.5 / 1 pood)
10 Burpees
| Intermediate: | For time: |
| 60 Kettlebell Swings (1 pood / 26 lb) | |
| 30 Burpees | |
| 40 Kettlebell Swings (1 pood / 26 lb) | |
| 20 Burpees | |
| 20 Kettlebell Swings (1 pood / 26 lb) | |
| 10 Burpees | |
| Beginner: | For time: |
| 50 Kettlebell Swings (26 / 18 lb) | |
| 25 Burpees | |
| 30 Kettlebell Swings (26 / 18 lb) | |
| 15 Burpees | |
| 10 Kettlebell Swings (26 / 18 lb) | |
| 5 Burpees |
Every time the KB swings are broken (i.e. the full swing stops), there is a 10 pull-up penalty.
Click here if you think this looks too hard
We've said before that Cancer lives off sugar. Did you know you can "starve" it? Restricting sugar/carbohydrates has been proven effective in various studies, but the American Cancer Society tells cancer patients to eat more carbs! Check out Amy Kubal's take on it here.
