CrossFit Rockwall

Thursday, December 1, 2011

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We'll be doing Level testing during the first part of classes today! Who is going to be next on the Level 1 board? Rich and Chris are the only two who have completed all of their Level 1 so far!

WOD
As many rounds as possible in 15 minutes of:
5 Strict Pull-ups
10 Knees to Elbows
15 Weighted Step-ups (2 x 1 pood / 26 lb)

Level 2:	AMRAP in 15 minutes of:
	5 Strict Pull-ups, scaled with the bands
	10 Knees to Chest
	15 Weighted Step-ups (2 x 26 / 18 lb)
Level 1:	AMRAP in 15 minutes of:
	5 Strict Pull-ups, scaled with the bands
	10 Knees to Waist
	15 Weighted Step-ups (2 x 18 / 13 lb)

Post number of rounds completed on the WOD to comments.

Click here if you think this looks too hard

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Are you looking for the perfect gift for someone who is expecting, or trying to have a baby? Check out the Healthy Baby Code. This is by far the BEST information we've seen on fertility, pregnancy, and healthy babies! Definitely listen to the free download, "5 Dangerous Myths About Fertility Nutrition", and we think you'll be convinced of the importance of healthy eating before, during, and after pregnancy.

Wednesday, November 30, 2011

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LIFT
Jerk - Test for 1RM

Find your Jerk 1RM on March 1, 2011.

WOD
For time:
1000 meter row
100 Push-ups

Level 2:	For time:
	750 meter row
	75 Push-ups
Level 1:	For time:
	500 meter row
	50 Push-ups

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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Remember when we told you Taco Bell was serving you sand in your tacos? Now KFC, Kraft, McDonalds, Wendy's, Weight Watchers, and MANY others, are serving up wood. Yum.

Know where you food comes from. Talk to Mike C with Longhorn Beef or Christy with Truth Hill Farm to get wood-free meat!

Tuesday, November 29, 2011

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Junior CrossFit Class - 5 pm

WOD
As many rounds as possible in 20 minutes of:
100 meter row
20 Burpees
20 Sledgehammer Strikes
20 Jump and Touch (20" / 14")
20 Steps Walking Lunge

Level 2:	AMRAP in 20 minutes of:
	100 meter row
	15 Burpees
	15 Sledgehammer Strikes
	15 Jump and Touch (16" / 11")
	15 Steps Walking Lunge
Level 1:	AMRAP in 20 minutes of:
	100 meter row
	10 Burpees
	10 Sledgehammer Strikes
	10 Jump and Touch (12" / 8")
	10 Steps Walking Lunge

Post number of rounds completed to comments.

Click here if you think this looks too hard

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Are you dying for a Starbucks Pumpkin Spice Latte? We all know people who get extremely excited when Starbucks rolls out their annual holiday drinks. Before you go Gingerbread-Latte-crazy, read this post on Robb Wolf's site. Just make sure you know what you're doing to your body, and make sure it's worth it. Plus, find a few yummy almost-Paleo holiday drink recipes too!

Monday, November 28, 2011

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LIFT
Clean - Test for 1RM

Compare to February 28, 2011.

WOD
150 Double-unders for time
Level 1 & 2: AMRAP Double-unders in 5 minutes

then, for quality (not time):
150 Hollow Rocks
Level 2: 100 Hollow Rocks
Level 1: 50 Hollow Rocks

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

Compare WOD to January 24, 2011.

Click here if you think this looks too hard

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Check out Jillian Michaels doing a 2-minute CrossFit workout on The Doctors (I think that's a TV show, but really have no idea).

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We're doing max lifts this week today, Wednesday, and Friday. Click here for everything you need to know to max out, and please remember the first 3 Platform Rules from Brand X:

(1) Listen to the trainers. The trainers know how to lift weights. They've spent hundreds of hours moving literally tons of it, learning from some of the best coaches around. So when one is speaking, take note. You will learn proper technique, thus gaining strength and avoiding a six-month layoff while you figure out that that little pain is a hernia.

(2) Check your ego. This one is directed mostly at the guys. When it comes to the platforms, know your limits, be patient, and learn technique. The fastest way to screw up your progress or hurt yourself is trying to keep up with more advanced lifters because you're worried we might think your dick is small. Your dick is probably small. We don't care.

(3) Do not be a pussy. This one is directed mostly at the gals. Yeah, we know you haven't lifted weights before and you're worried about getting too muscular. Guess what? We don't care. Get on the bar and lift. You will like it, particularly when you start lifting heavier than the men in your life. You've noticed the other CrossFit ladies. None of them look like the Hulk. You will learn that strong is the new skinny and that a double bodyweight deadlift is the Prada of weightlifting.

Sunday, November 27, 2011

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Rest Day

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We will be maxing on the Clean, Jerk, and Snatch this week. Come ready to set a PR on Monday, Wednesday, and Friday.

Saturday, November 26, 2011

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No Classes today! Do this one at home and we'll see you at the box on Monday!

WOD
5 rounds for max reps of:
2 minutes of Double-unders
15 Push-ups

Level 2:	5 rounds for max reps of:
	2 minutes of Double-unders
	10 Push-ups
Level 1:	5 rounds for max reps of:
	2 minutes of Double-unders
	5 Push-ups

Post time on the WOD to comments.

Click here if you think this looks too hard

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Friday, November 25, 2011

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No Classes today! Do this one at home and we'll see you at the box on Monday!

WOD
4 rounds of:
400 meter run
25 Burpees

Level 2:	4 rounds of:
	200 meter run
	15 Burpees
Level 1:	4 rounds of:
	200 meter run
	10 Burpees

Post time on the WOD to comments.

Compare to November 27, 2009.

Click here if you think this looks too hard

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Get your family together for a short and sweet post-Thanksgiving-WOD today! Start a new, healthy tradition!

Compare to the day after Thanksgiving, 2009! We did this one with our niece 2 years ago - I'm pretty sure we'll beat our time this year!

Thursday, November 24, 2011

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Happy Thanksgiving!

The box will be closed until Monday, November 28th. Enjoy the holiday with your family!

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We are thankful for having so many amazing people in our lives!

We are thankful for everyone, past and present, who has worked out with us and that believes in what we do!

We are thankful for our spectacular coaches who go above and beyond to give you the best workouts in the world!

We are thankful for 3-round workouts, chalk, and good barbells!

We are thankful for handstands!

What are you thankful for?

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Thanksgiving Team Workout for home:
In teams of 2, 5 rounds of:
1 minute handstand hold
60 Hollow Rocks

If you don't have a teammate, do half the time in a handstand and half the hollow rocks.

Post what you are thankful for to comments.

Click here if you think this looks too hard

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Are you convincing your family members to start CrossFit today? These tips might be handy. Check out these 10 tips for the CrossFit newbie.

Wednesday, November 23, 2011

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We will have all of our regular classes today. We will be closed for Thanksgiving on Thursday, Friday, and Saturday!

LIFT
Clean 5 x 3 reps (go up 5% from last week)

Find what you did last week on November 17, 2011.

WOD
"4 Corners"
In 2 teams, complete 4 rounds of the following relay:
Sprint 5 yards
Movement A
Shuffle Right 5 yards
Run Backwards 5 yards
Movement A
Shuffle Left 5 yards
Tag next team member

• Movement A = 5 PVC Sumo Deadlift High Pull
• Movement B = 10 Push-ups, scaled if needed
• Movement C = 15 Squats
• Movement D = 20 Double-unders (L2 = 10; L1 = 5)

For this WOD, 4 cones will be set up to create a rectangle. The 2 teams will start in opposite corners and line up in a relay. The first team member will sprint to the 1st corner and perform Movement A. After completing the movement, he/she will shuffle right to the 2nd corner, run backwards to the 3rd corner, and perform Movement A again. Then, he/she will shuffle left to the 4th corner, and tag the next person in line. The relay continues until everyone has gone through 4 times. During round 1, you perform Movement A; during round 2, you perform Movement B; round 3, Movement C; and finally, round 4, Movement D. The goal is to catch the other team. If you catch the other team, they have to perform 5 burpees as a team before they can continue.

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

Click here if you think this looks too hard

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Reebok and CrossFit just set a new Guiness World Record. It doesn't have anything to do with fitness...but it's still awesome! Check it out here!

Tuesday, November 22, 2011

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Junior CrossFit Class - 5 pm

We will have all of our regular classes today and tomorrow. We will be closed for Thanksgiving on Thursday, Friday, and Saturday!

LIFT
Snatch 5 x 2 reps (back off 15% from last week)

Find what you did last week on November 14, 2011.

WOD
Row Relay
3 rounds of:
500 meter row
10 Kipping Swings
5 Pull-ups

Level 2:	3 rounds of:
	500 meter row
	10 Kipping Swings
	5 Pull-ups, scaled with the bands, if needed
Level 1:	3 rounds of:
	500 meter row
	10 Kipping Swings
	5 Pull-ups, scaled with the bands

Post load on the lift to comments.

Click here if you think this looks too hard

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Be glad you live in the United States.

China's Garbage-Fed Beef Problem

Monday, November 21, 2011

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LIFT
Jerk 5 x 3 reps (back off 15% from last week)

Find what you did last week on November 16, 2011.

WOD
5 rounds of:
20 Partner Med Ball throws (14 / 10 lb)
5 Ring Dips

Level 2:	5 rounds of:
	20 Partner Med Ball throws (12 / 8 lb)
	5 Ring Dips, scaled with the bands if needed
Level 1:	5 rounds of:
	15 Partner Med Ball throws (10 / 6 lb)
	5 Ring Dips, scaled with the bands

Post load on the lift to comments.

Click here if you think this looks too hard

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We will be maxing on the Clean, Jerk, and Snatch next week. Come ready to set a PR on Monday, Wednesday, and Friday. We are backing off this week to allow for a little extra recovery.

There are hundreds of Paleo Thanksgiving recipes online, but here are a few to get your started with planning your Paleo Thanksgiving! If you just finished up Eat Real, trust us when we say, it's not worth it to go back! Even for one day!

Sunday, November 20, 2011

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Rest Day

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If you are pregnant, or know someone who is, cook up some steaks for dinner! Researchers found that those women whose test results showed they had the highest B12 levels from steak had babies who were EIGHT times less likely to cry than mothers with low B12.

Saturday, November 19, 2011

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CrossFit Class - 9 am

Level Testing - You can test any of the Level 1 movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!

Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.

Workout of the Day
Make-up Day

Post WOD and time to comments.

Click here if you think this looks too hard

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Friday, November 18, 2011

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Junior CrossFit Class - 5 pm

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Level Testing - You can test any of the Level 1 movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!

WOD
For time:
500 meter row
50 Hand-release Push-ups
50 Weighted Step-ups (2 x 1.5 / 1 pood)
50 Sit-ups
50 Steps Overhead Walking Lunge (20 / 15 kg)
50 Pull-ups

Level 2:	For time:
	400 meter row
	40 Hand-release Push-ups
	40 Weighted Step-ups (2 x 1 pood / 26 lb)
	40 Sit-ups
	40 Steps Overhead Walking Lunge (10 / 5 kg)
	40 Pull-ups, scaled with the bands if needed
Level 1:	For time:
	300 meter row
	30 Hand-release Push-ups
	30 Weighted Step-ups (2 x 18 / 13 lb)
	30 Sit-ups
	30 Steps Overhead Walking Lunge (3.75 kg)
	30 Pull-ups, scaled with the bands

Post time to comments.

Click here if you think this looks too hard

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Remember: Saturday class will be held tomorrow at 9 am.