CrossFit Rockwall

Executive Stretches

CrossFit Class - 9:30am

Executive Stretches
We'll go over a few simple, "executive" stretches you should be doing to improve your flexibility, one of the ten general physical skills.

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Check out what Rainier CrossFit has to say about flexibility.

Mountain of sound

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
Each team receives a deck of cards and draws cards, doing the prescribed exercise for the suit and the number of reps on the card (Jacks=11, Queens=12, Kings=13).

Clubs = Wall Ball
Spades = Kettlebell Swing
Hearts = Overhead Squat
Diamonds = Push-up
Aces = 10 Burpees

Scale the exercises to each team members ability.

Post time to complete the deck to comments.

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Overhead Lifts

CrossFit Class - 9:30am

Come work on the overhead lifts today!

Workout of the Day
In teams of 2, complete the following for time:
(Both partners must complete WOD)
25 Double Unders
21 Shoulder Press
100 feet Broad Jumps (twice room length)
21 Push Press
25 Burpees
21 Push Jerk

Post time to comments.

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Don't Drop the Baby in the Snow

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 Baby In the Snow"
In teams of 2, complete the following, with only one person working at a time:
2 rounds for time of:
100 feet walking lunge, each team member (the person lunging must hold on to the "baby"!)
60 Kettlebell swings
60 Squats (the person squatting must hold on to the "baby"!)
60 Kettlebell Push Press

Beginner version:
In teams of 2, complete the following, with only one person working at a time:
2 rounds for time of:
50 feet walking lunge, each team member (the person lunging must hold on to the "baby"!)
30 Kettlebell swings
30 Squats (the person squatting must hold on to the "baby"!)
30 Kettlebell Push Press

The Kettlebell is your "baby" for the duration of the workout. Do not drop it or set it down. If you do, your team must do 10 burpees before picking it back up.

Post time to comments.

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Get your roll on

CrossFit Class - 9:30am

Foam Rolling
Foam rolling breaks up the adhesions in your myofascial system, making everything good again. Does your knee bother you? Do you have IT band issues? Is your upper back tight from typing on a computer all day? Do you have shoulder problems? Lower back problems? Shin splints? You get the idea...many muscle and joint problems can be helped with the foam roller.

Come out this morning and we will show you a few movements you can do on the foam roller.

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CrossFit Games Team Tryouts

CrossFit Games Team Tryouts

The schedule for today is as follows (times are approximate):
8:30am - Gym opens so everyone can start warming up.
9:00am - WOD 1 - Heat 1
9:10am - WOD 1 - Heat 2
9:20am - WOD 2 - Heat 1: 5 minute warm-up
9:25am - WOD 2 - Heat 1
9:35am - WOD 2 - Heat 2: 5 minute warm-up
9:40am - WOD 2 - Heat 2
9:50am - 20 minute break / warm-up / standards discussion for WOD 3
10:10am - WOD 3 - Heat 1
10:40am - 10 minute break / warm-up
10:50am - WOD 3 - Heat 2

Now, for the workouts. The workouts we chose are similar to or taken directly from last year's CrossFit Games.

WOD 1
For time:
400 meter run
1 minute rest
800 meter run

WOD 2
10 minutes to find your 1 rep max Snatch

WOD 3
For time (30 minute time limit):
15 Squat cleans (70 kg/45 kg)
30 Toe-to-Bars
30 Box Jumps (24"/20")
5 Muscle-Ups
30 Double Unders
15 Thrusters (61 kg / 43 kg)
30 Pull-ups
30 Burpees
100 feet Overhead (20 kg plate/ 10 kg plate) walking lunges

The scoring on the workouts will be similar to the 2009 CrossFit Games. Each workout, the times, loads, and reps of the guys and girls will be ranked. The fastest time on WOD 1 gets 1 point, 2nd fastest gets 2 points, etc. On WOD 2, the largest load gets 1 point, 2nd largest load gets 2 points, etc. On WOD 3, the most reps completed within the time limit gets 1 point, 2nd most gets 2 points, etc. On WOD 3, time is the tie breaker. At the end of the day, the 3 guys and the 3 girls with the fewest number of points qualify for the CrossFit Rockwall team.

Post results to comments.

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AMRAP

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
We will divide up into teams of 2 and complete the following:
As many rounds as possible in 15 minutes of:
400 meter team run
10 Deadlift
20 Burpees

Loading on the deadlift is as follows:
Heavy - 100 kg (guys) / 70 kg (gals)
Medium - 70 kg (guys) / 45 kg (gals)
Light - 45 kg (guys) / 30 kg (gals)

Post time to comments.

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Next Saturday, we will be holding our try-outs for the team we are going to take to the 2010 CrossFit Games. Check the blog tomorrow for more info (we will be posting the workouts).

It's Bigger Than Hip Hop

CrossFit Class - 9:30am 

Come work on your muscle-up today! We will go over progressions and skills that will help you improve or get your first muscle-up!

Workout of the Day
Complete five rounds, with a partner:
10 Muscle-ups
50 Squats

Focus on technique during the muscle-up. If you cannot complete a muscle-up, use a progression, and make it as difficult as possible!

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Check out the slo-mo muscle-up action in the video to see the transition from the pull-up to the dip. There are similarities and differences to each person's muscle-up. Find what works for you!

Clean - Muscle Up from CrossFit Rockwall on Vimeo.

30-30-30

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
We will divide up into teams of 2 and complete the following for time:
5 rounds of:
30 Dumbbell Thrusters
30 Medicine Ball Sit-ups
30 Push-ups

Beginners will complete 3 rounds.

Post time to comments.

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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