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CrossFit Rockwall, LLC
©
2011
Junior CrossFit Class - 5 pm
WOD
Eat Real Benchmark WOD
or
For time:
1.5 mile run or 2000 meter row
Level Testing - You can test any of the Level 1 or Level 2 (if you have passed Level 1) movements after the WOD today! Did you read about our Fitness & Skill Levels? Check them out here!
Post time to comments.
Click here if you think this looks too hard
You'll never have to ask "Is this Paleo?" again. Check out this failproof Paleo flow chart.
Valentine's Day - CrossFit Rockwall style
LIFT
Shoulder Press
Rx - 4 x 1 rep (85% of 1RM)
Level 2 - 5 x 1 rep (go up 1-3 kg from last week)
Level 1 - 5 x 5 reps (go up 1-3 kg from last week)
Find what you did last week on February 7, 2012.
Strict Pull-ups (overhand) - 3 x max reps
"Karen"
For time:
150 Wall Ball shots (20 / 14 lb), 10 foot target
| Level 2: | For time: |
| 100 Wall Ball shots (pick your weight), 10 foot target | |
| Level 1: | For time: |
| 75 Wall Ball shots (pick your weight), 10 foot target |
Post load on the lift and time on the WOD to comments.
Compare to August 18, 2011.
Click here if you think this looks too hard
Starting today you may bring in your unopened non-paleo food items to donate to the Rockwall Helping Hands food pantry. While we know that some foods are detrimental to performance, there are others with priorities different from our own. Rice and pasta may not be your best option for food, but rather than throw them out, feed someone who is hungry.
Junior CrossFit Class - 5 pm
LIFT
Deadlift
Rx - 1 x 1 rep (100% of 1RM)
Level 2 - 1 x 3 reps (go up 2 - 7 kg from last week)
Level 1 - 3 x 5 reps (go up 2 - 7 kg from last week)
Find what you did last week on January 30, 2012.
WOD
"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
| Level 2: | 25-20-15-10-5 rep rounds for time of: |
| Double-unders | |
| Sit-ups | |
| Level 1: | For time: |
| 5-5-5-5-5 rep rounds of Double-unders | |
| 25-20-15-10-5 rep rounds of Sit-ups |
Post load on the lift and time on the WOD to comments.
Compare time on the WOD to August 29, 2011.
Click here if you think this looks too hard
Who have you challenged to a push-up competition lately?
WOD
As many rounds as possible in 20 minutes of:
100 meter run
20 Grasshoppers
5 Power Snatch (43 / 30 kg)
| Level 2: | AMRAP in 20 minutes of: |
| 100 meter run | |
| 20 Grasshoppers | |
| 5 Power Snatch (27.5 / 17.5 kg) | |
| Level 1: | AMRAP in 20 minutes of: |
| 100 meter run | |
| 10 Grasshoppers | |
| 5 Power Snatch (17.5 / 12.5 kg) |
Post number of rounds completed to comments.
Click here if you think this looks too hard
Did you know that ANY level can compete in this year's CrossFit Games Sectional workouts at CrossFit Rockwall? In addition to the worldwide Open workouts, we will have our very own scaled division! Be part of one of the biggest competitions in the world! Get info on how to sign up here!
PS - Check your e-mail or ask a coach for the discount code to save $80 on your registration!
LIFT
Back Squat
Rx - 5 x 1 reps (100% of 1RM)
Level 2 - 3 x 3 reps (go up 2 - 6 kg from last week)
Level 1 - 5 x 5 reps (go up 2 - 6 kg from last week)
Find what you did last week on February 1, 2012.
WOD
4 rounds for time of:
5 Handstand Push-ups
10 Overhead Squats (48 / 34 kg)
15 Pull-ups
| Level 2: | 4 rounds for time of: |
| 5 Pike Push-ups | |
| 10 Overhead Squats (32 / 22.5 kg) | |
| 15 Pull-ups, scaled with the bands if needed | |
| Level 1: | 4 rounds for time of: |
| 5 Dumbbell Shoulder Press | |
| 10 Overhead Squats (22.5 / 15 kg) | |
| 10 Pull-ups, scaled with the bands if needed |
Post load on the back squat and time on the WOD to comments.
Click here if you think this looks too hard
Want to get better at something? Do it every day!
Junior CrossFit Class - 5 pm
LIFT
Shoulder Press
Rx - 5 x 1 rep (100% of 1RM)
Level 2 - 3 x 3 reps (go up 1-3 kg from last week)
Level 1 - 5 x 5 reps (go up 1-3 kg from last week)
Find what you did last week on February 2, 2012.
Strict Pull-ups (underhand) - 3 x max reps
WOD
For time:
15-12-9 rep rounds of:
Kettlebell Swing (2 / 1.5 pood)
Lateral Burpee
then
2 minute rest
then
12-9-6 rep rounds of:
Kettlebell Swing (2 / 1.5 pood)
Lateral Burpee
| Level 2: | For time: |
| 15-12-9 rep rounds of: | |
| Kettlebell Swing (1.5 / 1 pood) | |
| Lateral Burpee | |
| then | |
| 2 minute rest | |
| then | |
| 12-9-6 rep rounds of: | |
| Kettlebell Swing (1.5 / 1 pood) | |
| Lateral Burpee | |
| Level 1: | For time: |
| 12-9-6 rep rounds of: | |
| Kettlebell Swing (1 pood / 26 lb) | |
| Lateral Burpee | |
| then | |
| 2 minute rest | |
| then | |
| 9-6-3 rep rounds of: | |
| Kettlebell Swing (1 pood / 26 lb) | |
| Lateral Burpee |
Post load on the lift, number of pull-ups for each set, and time on the WOD to comments.
Click here if you think this looks too hard
Need some inspiration for your lifts? Check out this 13-year old girl who holds 8 world records for her weight class. But, leave your ego at the door, because she just might be able to lift more than you!
WOD
Three rounds of (Fight Gone Bad style):
Wall-ball Shots, 10 ft target (20 lbs / 14 lbs)
Pull-ups
Pistols
Toes-to-bar
Walking Lunge
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.
| Level 2: | 3 rounds of: |
| Wall-ball, 10 ft target (16 lbs / 10 lbs) | |
| Pull-ups, scaled with the bands if needed | |
| Pistols, scaled | |
| Knees-to-chest | |
| Walking Lunge | |
| Level 1: | 3 rounds of: |
| Wall-ball, 10 ft target (12 lbs / 6 lbs) | |
| Pull-ups, scaled with the bands | |
| Squats | |
| Knees-to-waist | |
| Walking Lunge |
Add your points and post them to comments.
Click here if you think this looks too hard
While love handles and diabetes are obvious problems associated with soda, drinking the sweet carbonated beverages harbors hidden threats, too. Check out three of them here!
Junior CrossFit Class - 5 pm
WOD
For time:
15-12-9 rep rounds of Clean (60 / 40 kg)
30-24-18 rep rounds of Pull-up
| Level 2: | For time: |
| 15-12-9 rep rounds of Clean (45 / 27.5 kg) | |
| 24-18-12 rep rounds of Pull-up, scaled with the bands, if needed | |
| Level 1: | For time: |
| 15-12-9 rep rounds of Clean (22.5 / 17.5 kg) | |
| 24-18-12 rep rounds of Pull-up, scaled with the bands |
Post time on the WOD to comments.
Click here if you think this looks too hard
Do you suffer from GERD? Almost half of America deals with it every month. Did you know that GERD may actually be an autoimmune disease? Here's how to avoid it and why you should think twice before taking acid-suppressing drugs.
LIFT
Shoulder Press
Rx - 2 x 3 reps (90% of 1RM)
Level 2 - 3 x 3 reps (go up 1-3 kg from last week)
Level 1 - 5 x 5 reps (go up 1-3 kg from last week)
Find what you did last week on January 23, 2012.
Strict Pull-ups (overhand) - 3 x max reps
WOD
As many rounds as possible in 10 minutes of:
75 Double-unders
50 Box Jumps (24" / 20")
25 Shoulder-to-overhead (48 / 32 kg)
| Level 2: | AMRAP in 10 minutes of: |
| 50 Double-unders | |
| 35 Box Jumps (20" / 16") | |
| 20 Shoulder-to-overhead (40 / 25 kg) | |
| Level 1: | AMRAP in 10 minutes of: |
| 25 Double-unders | |
| 20 Box Jumps (16" / 12") | |
| 15 Shoulder-to-overhead (30 / 20 kg) |
Post load on the lift, number of pull-ups for each set, and number of reps completed on the WOD to comments.
Click here if you think this looks too hard
There is a new restaurant, Sundown at Granada, next to the Granada Theater on Greenville Avenue. They serve up grass-fed beef from Chisholm Longhorn Beef. Check them out next time you're in that part of town!
LIFT
Back Squat
Rx - 2 x 3 reps (90% of 1RM)
Level 2 - 3 x 3 reps (go up 2 - 6 kg from last week)
Level 1 - 5 x 5 reps (go up 2 - 6 kg from last week)
Find what you did last week on January 17, 2012.
WOD
Pistol progression and practice
Max set of Wall Ball Shots (20 / 14 lb)
| Level 2: | Pistol progression and practice |
| Max set of Wall Ball shots (16 / 10 lb) | |
| Level 1: | Pistol progression and practice |
| Max set of Wall Ball shots (12 / 6 lb) |
If you get fewer than 50 Wall Ball shots on your max set attempt, then perform additional sets until you reach 50 (30 for Level 1).
Post load on the back squat and number of Wall Ball shots on the WOD to comments.
Click here if you think this looks too hard
"After 12 years of battling to stop Monsanto's genetically-engineered (GE) crops from contaminating the nation's organic farmland, the biggest retailers of "natural" and "organic" foods in the U.S., including Whole Foods Market (WFM), Organic Valley and Stonyfield Farm, have agreed to stop opposing mass commercialization of GE crops, like Monsanto's controversial Roundup Ready alfalfa."
Junior CrossFit Class - 5 pm
WOD
5 rounds of:
20-yard shuttle
5 Handstand Push-ups
10 Ring Rows
15 Weighted Step-ups (2 x 1 pood / 2 x 26 lb)
Rest as needed between rounds.
| Level 2: | 5 rounds of: |
| 20-yard shuttle | |
| 5 Pike Push-ups | |
| 10 Ring Rows | |
| 15 Weighted Step-ups (2 x 26 / 2 x 18 lb) | |
| Level 1: | 5 rounds, each for time, of: |
| 20-yard shuttle | |
| 5 Dumbbell Shoulder Press | |
| 10 Ring Rows | |
| 15 Weighted Step-ups (2 x 18 / 2 x 13 lb) |
Click here if you think this looks too hard
If you, or someone you know, is worried about their cholesterol, get a copy of The Cholesterol Delusion. The author dismantles the "lipid hypothesis" and uncovers the dishonesty and skewed data from many often-quoted studies that "claim" reducing cholesterol reduces cardiac risk.
LIFT
Deadlift
Rx - 1 x 2 reps (90% of 1RM)
Level 2 - 1 x 3 reps (go up 2 - 7 kg from last week)
Level 1 - 3 x 5 reps (go up 2 - 7 kg from last week)
Find what you did last week on January 25, 2012.
WOD
5 rounds for time of:
8 Bar-facing Burpees
8 Deadlift (102 / 70 kg)
8 Toes-to-bar
| Level 2: | 5 rounds for time of: |
| 8 Bar-facing Burpees | |
| 8 Deadlift (80 / 50 kg) | |
| Knees-to-Chest | |
| Level 1: | 5 rounds for time of: |
| 8 Bar-facing Burpees | |
| 8 Deadlift (50 / 30 kg) | |
| Knees-to-Waist |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Here is some really important information on statins! Did you know that statin drugs do not increase life expectancy, AND they increase your risk of diabetes? Think twice when your doctor tries to convince you to start taking them (because, trust us, they will try!).
Junior CrossFit Class - 5 pm
WOD
4 round relay of:
3 Tire Flips
5 Sledgehammer Strikes (AHAP)
7 Kettlebell Swings (2 / 1.5 pood)
| Level 2: | 4 round relay of: |
| 3 Tire Flips with a partner | |
| 5 Sledgehammer Strikes (AHAP) | |
| 7 Kettlebell Swings (1.5 / 1 pood) | |
| Level 1: | 4 round relay of: |
| 3 Tire Flips with a partner or group of 3 | |
| 5 Sledgehammer Strikes (AHAP) | |
| 7 Kettlebell Swings (1 pood / 26 lb) |
Post time on the WOD to comments.
Click here if you think this looks too hard
LIFT
Back Squat
Rx - 3 x 3 reps (95% of 1RM)
Level 2 - 3 x 3 reps (go up 2 - 6 kg from last week)
Level 1 - 5 x 5 reps (go up 2 - 6 kg from last week)
Find what you did last week on January 17, 2012.
WOD
5 rounds for time of:
3 Handstand Push-ups
5 Strict Pull-ups
| Level 2: | 5 rounds for time of: |
| 3 Handstand Push-ups, scaled | |
| 5 Strict Pull-ups | |
| Level 1: | 5 rounds for time of: |
| 3 Handstand Push-ups, scaled | |
| 5 Strict Pull-ups, scaled with the bands |
Post load on the back squat and time on the WOD to comments.
Click here if you think this looks too hard
"It started as a way to calm the angry voice inside. The part in your head that was so damn pissed that life wasn’t perfect and did not seem like it ever would be. That’s how you came to CrossFit. You had to get it out. You tried other stuff — running, cycling, maybe even beer — but the voice always came back. So you started in on the barbell . . . and then something happened."
