CrossFit Rockwall

Friday, March 6, 2014

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Running Drills
Ball of Foot - 3 x 10 hops forward
Posture Drill
Lean into Wall - 20 pulls w/ each foot
Back to Wall - 20 pulls w/ each foot

WOD
"Open 15.2"
Every 3 minutes, complete the following until you are unable to complete the work within the 3 minutes:
2 rounds of:
10 Overhead Squats (43 / 30 kg)
10 Chest-to-bar Pull-ups
Each 3 minutes that you complete the 2 rounds, add 2 reps to both movements for the next 3 minutes.

Level 2 :	Every 3 minutes, complete the following until you are unable to complete the work within the 3 minutes:
	2 rounds of:
	6 Overhead Squats (30 / 20 kg)
	6 Pull-ups
	Each 3 minutes that you complete the 2 rounds, add 2 reps to both movements for the next 3 minutes.
Level 1 :	Every 3 minutes, complete the following until you are unable to complete the work within the 3 minutes:
	2 rounds of:
	6 Overhead Squats (20 / 15 kg)
	6 Jumping Chest-to-bar Pull-ups
	Each 3 minutes that you complete the 2 rounds, add 2 reps to both movements for the next 3 minutes.

Post number of reps completed on the WOD to comments.

Compare to March 7, 2014.

Click here if you think this looks too hard

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Check out your heat time on the event page.

Thursday, March 5, 2015

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Teen CrossFit Class - 5 pm

Virtuosity
Bracing - Pull-up

WOD
5 rounds for time of:
10 Dumbbell Thrusters (50 / 30 lb)
5 Strict Pull-ups

Level 2 :	5 rounds for time of:
	10 Dumbbell Thrusters (30 / 20 lb)
	5 Strict Pull-ups w/ the bands
Level 1 :	5 rounds for time of:
	10 Dumbbell Thrusters (choose your weight)
	5 Ring Rows

Post time on the WOD to comments.

Click here if you think this looks too hard

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Today, we’re focusing on midline stabilization for the pull-up.

Wednesday, March 4, 2015

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Virtuosity
Ring Plank Stability

WOD
10 rounds for time of (10 minute cutoff):
5 Deadlift (140 / 80 kg)
5 Ring Push-ups

Level 2 :	10 rounds for time of (10 minute cutoff):
	5 Deadlift (105 / 60 kg)
	5 Ring Push-ups, scaled if needed
Level 1 :	10 rounds for time of (10 minute cutoff):
	5 Deadlift (80 / 45 kg)
	5 Push-ups

Post time on the WOD to comments.

Click here if you think this looks too hard

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For a preview of today’s Virtuosity section, watch this video.

Tuesday, March 3, 2015

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Teen CrossFit Class - 5 pm

LIFT
Snatch
Rx - 2x4 reps (60%, 70%)
- 3x3 reps (80%)
L2 - 5x3 reps (60%, 70% x2, 80% x2)
L1 - Hang Power Snatch - 6x3 reps

Find your 1RM from November 24, 2014.

WOD
"Ryan Lee"
3 sets of:
AMRAP 4:
10 Hang Power Snatch (50 / 30 kg)
10 Chest-to-bar Pull-ups
2 minute rest between sets

Level 2 :	3 sets of:
	AMRAP 4:
	10 Hang Power Snatch (30 / 22.5 kg)
	10 Pull-ups
	2 minute rest between sets
Level 1 :	3 sets of:
	AMRAP 4:
	10 Hang Power Snatch (22.5 / 12.5 kg)
	10 Pull-ups
	2 minute rest between sets

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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Join us today to celebrate Ryan’s 3-year CrossFit anniversary with his workout.

Monday, March 2, 2015

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Gymnastics Skill
Skin-the-Cat

WOD
"Tammy & Annette"
Deck of Cards (teams of 2):
Hearts - 1-arm Dumbbell Power Snatch
Diamonds - Power Clean (45 / 30 kg)
Clubs - Double-unders
Spades - Push-ups
Aces - 2 Team Tire Flips

Level 2 :	Deck of Cards (teams of 2):
	Hearts - 1-arm Dumbbell Power Snatch
	Diamonds - Power Clean (30 / 22.5 kg)
	Clubs - Double-unders
	Spades - Push-ups
	Aces - 2 Team Tire Flips
Level 1 :	Deck of Cards (teams of 2):
	Hearts - 1-arm Dumbbell Power Snatch
	Diamonds - Power Clean (22.5 / 17.5 kg)
	Clubs - Double-unders
	Spades - Push-ups
	Aces - 2 Team Tire Flips

Post time on the WOD to comments.

Compare to February 26, 2014.

Click here if you think this looks too hard

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Join us tonight to celebrate Tammy & Annette’s 4-year CrossFit anniversary!

Two weeks ago, Oscar got his first pull-up! Check it out!

Oscar's First Pull-up from CrossFit Rockwall on Vimeo.

Thursday February 26, 2015

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Teen CrossFit Class - 5 pm

Virtuosity
Push-up: Today, we’re working on performing the perfect push-up. No, not that one. To read more and watch a video about what we’ll be going over today, check this out.

WOD
AMRAP 8:
12 Kettlebell Swings (24 / 16 kg)
10 Push-ups
8 Chest-to-bar Pull-ups

Level 2 :	AMRAP 8:
	12 Kettlebell Swings (16 / 12 kg)
	10 Push-ups
	8 Pull-ups
Level 1 :	AMRAP 8:
	12 Kettlebell Swings (12 / 8 kg)
	10 Push-ups
	8 Ring Rows

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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And for more about the push-up from a weightlifter, check out Greg Everett’s, The Push-up - Why is this so hard?

Wednesday, February 25, 2015

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Gymnastics Skill
Rx - Handstand Practice - 20 minutes - kick up and practice freestanding holds - perform shoulder touches while in handstand - practice the press-to-handstand
L2 - Handstand Practice - 20 minutes - kick up to your partner's arm, then slowly pull your feet away - kick up to your partner's arm, then remain in the handstand while they help you balance - kick up and practice freestanding holds
L1 - Handstand Practice - 20 minutes - practice pike holds - perform donkey kicks - kick up to your partner's arm

WOD
5 rounds for time of (15 minute time cap):
20 Box Jumps, stand at top (24" / 20")
10 Toes-to-bar
20 foot Handstand Walk

Level 2 :	5 rounds for time of (15 minute time cap):
	20 Box Jumps, stand at top (20" / 16")
	10 Toes-to-rings
	20 foot Handstand Walk
Level 1 :	5 rounds for time of (15 minute time cap):
	20 Box Jumps, stand at top (16")
	10 Med-ball Sit-ups
	20 foot Inch Worms

Post time on the WOD to comments.

Click here if you think this looks too hard

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On Saturday, Daniel hit a new Snatch PR at 122 kg. The week before, he hit a Clean & Jerk PR at 145 kg (Saturday, he made 143 kg). Monday, he PR'd his Back Squat by 6 kg!

Daniel - Snatch and C&J from CrossFit Rockwall on Vimeo.

Tuesday, February 24, 2015

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Teen CrossFit Class - 5 pm

LIFT
Clean & Jerk
Rx - 5x2 reps (60%, 70%, 80% x3)
L2 - 5x2 reps (60%, 70%, 80% x3)
L1 - Clean - 7x2 reps

Find your 1RM from November 25, 2014.

WOD
AMRAP 4:
8 Deadlift (90 / 50 kg)
8 Bar-facing Burpees
2 minute rest
AMRAP 3:
6 Front Squats (90 / 50 kg)
6 Bar-facing Burpees
90 second rest
AMRAP 2:
4 Power Cleans (90 / 50 kg)
4 Bar-facing Burpees
1 minute rest
AMRAP 1:
2 Front Squats (90 / 50 kg)
2 Bar-facing Burpees

Level 2 :	AMRAP 4:
	8 Deadlift (65 / 40 kg)
	8 Bar-facing Burpees
	2 minute rest
	AMRAP 3:
	6 Front Squats (65 / 40 kg)
	6 Bar-facing Burpees
	90 second rest
	AMRAP 2:
	4 Power Cleans (65 / 40 kg)
	4 Bar-facing Burpees
	1 minute rest
	AMRAP 1:
	2 Front Squats (65 / 40 kg)
	2 Bar-facing Burpees
Level 1 :	AMRAP 4:
	8 Deadlift (50 / 30 kg)
	8 Bar-facing Burpees
	2 minute rest
	AMRAP 3:
	6 Front Squats (50 / 30 kg)
	6 Bar-facing Burpees
	90 second rest
	AMRAP 2:
	4 Power Cleans (50 / 30 kg)
	4 Bar-facing Burpees
	1 minute rest
	AMRAP 1:
	2 Front Squats (50 / 30 kg)
	2 Bar-facing Burpees

Post load on the lift and number of rounds completed on the WOD to comments.

Click here if you think this looks too hard

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Monday, February 23, 2015

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Virtuosity
Mid-line Stabilization
Today we are starting a new Virtuosity cycle. The goal with this cycle is to dig deep in to some movements, learn how to perform them perfectly, practice performing them perfectly, and understand the carryover from these movements to more complex movements. We are starting with mid-line stabilization and hollow rocks. Read more and watch the video…

WOD
AMRAP 8:
40 Double-unders
20 Squats
5 Muscle-ups

Level 2 :	AMRAP 8:
	20 Double-unders
	20 Squats
	5 Pull-ups + 5 Ring Dips
Level 1 :	AMRAP 8:
	10 Double-unders
	20 Squats
	5 Pull-ups + 5 Push-ups

Post number of rounds completed on the WOD to comments.

Click here if you think this looks too hard

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Read more about mid-line stabilization and the 2-hand rule here.

Friday, February 20, 2015

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WOD
For time:
80 Wall ball shots (20 / 14 lbs)
60 Box Jumps, stand at top (24" / 20")
40 Chest-to-bar Pull-ups
20 Clean & Jerk (75 / 50 kg)

Level 2 :	For time:
	80 Wall ball shots (14 / 10 lbs)
	60 Box Jumps, stand at top (20" / 16")
	40 Pull-ups
	20 Clean & Jerk (55 / 35 kg)
Level 1 :	For time:
	50 Wall ball shots (20 / 14 lbs)
	40 Box Jumps, stand at top (16")
	30 Pull-ups, scaled with the bands
	20 Clean & Jerk (40 / 27.5 kg)

Post time on the WOD to comments.

Click here if you think this looks too hard

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We are often asked how short, intense workouts can provide better fat loss benefits than traditional long duration, low power workouts in the so called "Fat Burning Zone." The "Fat Burning Zone" is supposed to be exercise done at around 50% VO2 max. That means, working at half (50%) of your aerobic capacity (V02 max). In other words, slow and easy. Jogging or other slow paced exercise on "cardio" machines is often proclaimed to be the most efficient way to lose weight. But, it's not. Read more…

Thursday February 19, 2015

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Teen CrossFit Class - 5 pm

LIFT
Pull-ups (strict) - Test for max (underhand)

Find what you did last week on February 12, 2015.

WOD
AMRAP 3:
6 Muscle-ups
12 Deadlifts (100 / 60 kg)
90 second rest
AMRAP 3:
4 Muscle-ups
8 Deadlifts (125 / 70 kg)
90 second rest
AMRAP 3:
2 Muscle-ups
4 Deadlifts (145 / 80 kg)

Level 2 :	AMRAP 3:
	6 Ring Dips
	12 Deadlifts (75 / 45 kg)
	90 second rest
	AMRAP 3:
	4 Ring Dips
	8 Deadlifts (75 / 45 kg)
	90 second rest
	AMRAP 3:
	2 Ring Dips
	4 Deadlifts (75 / 45 kg)
Level 1 :	AMRAP 3:
	6 Push-ups
	12 Deadlifts (50 / 35 kg)
	90 second rest
	AMRAP 3:
	4 Push-ups
	8 Deadlifts (50 / 35 kg)
	90 second rest
	AMRAP 3:
	2 Push-ups
	4 Deadlifts (50 / 35 kg)

Post number of reps on the pull-ups and number of rounds completed on the WOD to comments.

Click here if you think this looks too hard

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Many CrossFit gyms have created Levels to measure fitness and help set goals. And you'll find that ours are similar. However, our Fitness & Skill Levels are designed with the athletes at CrossFit Rockwall in mind. Now that we have many years worth of data and workout results from our athletes, we have created our own Levels to help provide a general fitness assessment, to help you measure your strengths, find your weaknesses, and improve all aspects of fitness. Find them here.

Wednesday, February 18, 2015

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LIFT
Front Squat - Test for 1RM

Find what you did last week on February 11, 2015.

Compare to August 27, 2014.

WOD
3 sets of:
AMRAP 3:
21 Thrusters (45 / 30 kg)
AMRAP Bar-facing Burpees in remaining time
1 minute rest between sets

Level 2 :	3 sets of:
	AMRAP 3:
	21 Thrusters (30 / 20 kg)
	AMRAP Bar-facing Burpees in remaining time
	1 minute rest between sets
Level 1 :	3 sets of:
	AMRAP 3:
	21 Thrusters (20 / 15 kg)
	AMRAP Bar-facing Burpees in remaining time
	1 minute rest between sets

Post load on the lift and number of burpees completed on the WOD to comments.

Click here if you think this looks too hard

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Looking for some lunch ideas? Try JJ’s Chicken Soup, perfect for the frigid weather.

Tuesday, February 17, 2015

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Teen CrossFit Class - 5 pm

LIFT
Shoulder Press - Test for 1RM

Find what you did last week on February 10, 2015.

Compare to March 18, 2014.

WOD
For time:
500 meter Row
then, 21-15-9 rep rounds of:
Kettlebell Swing (32 / 24 kg)
Toes-to-bar

Level 2 :	For time:
	500 meter Row
	then, 21-15-9 rep rounds of:
	Kettlebell Swing (24 / 16 kg)
	Toes-to-rings
Level 1 :	For time:
	500 meter Row
	then, 21-15-9 rep rounds of:
	Kettlebell Swing (16 / 12 kg)
	Med-ball Sit-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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I'm not eating much, I'm hungry, and I'm not losing weight.

If you've ever tried to lose weight, you've probably been in that dilemma before. What gives? It's time to take a look at what you're eating, rather than how much. You'll be surprised by how many calories some "small" meals contain. Let's compare a typical day of meals and see where you are missing out. Read more...

Monday, February 16, 2015

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LIFT
Back Squat - Test for 1RM

Find what you did last week on February 9, 2015.

Compare to August 25, 2014.

WOD
"BT"
EMOM 10:
1 Burpee
5 Deadlift (100 / 60 kg)
AMRAP Strict Pull-up singles

Level 2 :	EMOM 10:
	1 Burpee
	5 Deadlift (75 / 45 kg)
	AMRAP Strict Pull-ups, with 3 second hold at the top
Level 1 :	EMOM 10:
	1 Burpee
	5 Deadlift (50 / 35 kg)
	AMRAP Strict Pull-ups, with 3 second hold at the top

Post load on the lift and number of pull-ups completed on the WOD to comments.

Click here if you think this looks too hard

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Join us Monday to celebrate Ben’s 3-year CrossFit anniversary!