Friday, October 1, 2010

Rest Day

Enjoy!

Thursday, September 30, 2010

Chris Spealler is one of the fastest "Cindy" athletes around. In 2009, he could do 38 rounds in 20 minutes.

Warmup:
3 rounds:
:10 L-sit hold
10 shoulder rolls
10 good mornings
10 squats

Mobility:
Opening up the hips

Skill:
Kipping pull-ups

WOD:
"Cindy"
As many rounds as possible (AMRAP) in 20 minutes:
5 pull-ups
10 push-ups
15 squats

Tuesday, September 28, 2010

Andy Bolton, world record holder for the deadlift.

Warmup:
3 rounds:
10 PVC Back Squats
10 PVC Shoulder Press
10 Back Extensions
10 Sit-ups

Skill:
Back Squat
Shoulder Press
Deadlift

WOD:
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Find your one rep max for the three lifts. Add them up and that's your CrossFit Total.

Post total to comments.




Ricky Doing Bear Crawls


Ricky Warming Up With Back Extensions

Monday, September 27, 2010

At the top of a good kettlebell swing, your ears should be visible in front of your arms.

Warmup:
3 rounds:
10 yds Bear crawl
10 dips
10 back extensions
10 sit-ups

Skill:
Kettlebell swings

WOD:
"Helen"
3 rounds for time:
Run 400m
21 kettlebell swings
12 jumping pull-ups

Weekend Workout September 25-26

How to do burpees.

Since the weather is going to be great this weekend, I wanted to give you this short warmup and workout that you can do outdoors this weekend.

Warmup:
3 rounds:
10 squats
10 pushups
10 situps

WOD:
Four rounds for time:
Run 400m
25 Burpees

Post time to comments.

Friday, September 24, 2010

Sumo Deadlift High Pull from CrossFit Rockwall on Vimeo.

Cool little video on our skill of the day

Warmup:
3 rounds:
10 Lunges
10 Pushups
10 PVC Shoulder Press
10 PVC Shoulder Rolls

Mobility

Skill:
Sumo deadlift high pull

WOD:
"Fight Gone Bad"
Three rounds of:
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, September 22, 2010

For double unders, notice how the hands are in front and at a 45-degree angle and the elbows are in close to the body.

Warmup:
3 rounds:
10 Squats
10 Jumping Pull-ups
10 Dips
10 Back Extensions
5 GHD Situps

Mobility

Skill:
Double-unders/Jump rope

WOD:
"Annie"
50-40-30-20-10 for time:
Double-unders/Jump rope
Situps

Tuesday, September 21, 2010

Warmup:
Row 200m, then
3 rounds:
5 shoulder rolls
5 pushups
5 situps
5 squats

Mobility

Skill:
Push Press
Front Squat

WOD:
"Fran"
21-15-9 for time:
Thrusters
Jumping pull-ups