080807 THURSDAY “2 Minute Defense”


“Travmeister” goes head to head with the workout “2 minute defense”

Workout: “2 Minute Defense”

5 rounds at 135lbs –

1 Power Clean

3 Hang Squat Cleans

2 Jerks

200 Foot run

Then rest 2 minutes

Then. . .5 rounds at 135lbs –

1 Power Clean

3 Hang Squat Cleans

2 Jerks

200 Foot run

Post total time to comments.

Video from CrossFit HQ of Pat Barber doing this WOD:


Another Great Article from Mary Rigney at CrossFit Rockwall

Eat More, Weigh Less


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 complete CrossFit Rockwall food article here.

Post thoughts to comments.

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  • Moises G.

    Hey you guys I signed up for Crossfit Unlimited’s Challenge on October 19th, is anyone else going? Let’s show up and do this!!! E-mail Austin, he posted a comment letting us know yesterday. Also are we participating in the FGB Fundraiser, we should get a team together.

  • Craig

    Done and done, Moises!

  • jorgy

    Mo, I signed up for the challenge. I don’t know about anyone else for right now, but I hope both Darren and Stavros will be going

  • Mark L.

    Unfortunately, my son’s first birthday party is October 19th, after church, so I’ll be unable to attend. I might make some T-shirts for it, though. 😎

  • Travis AKA 'Travmeister'

    Still sore from that workout… filthy fifty didn’t help either…

  • Mark L.

    You and Victor were on fire that day!

  • J Jones

    You can see it in his eyes in the picture.


  • Carry

    The next time you people plan a get together….please check with me first! I will be out of town AGAIN for the open house. (concert in Sacramento, tickets already bought blah, blah, blah)
    All kidding aside, hope you guys have a great time and hope I get to see Rick before he leaves!

  • Stavros

    2 Minute Defense @ 1600

    Mo 13:12 (sub 100m for runs)
    JJ 11:04 (looked strong)
    Stav 13:14 (cleans need work)

  • Mark L.

    Cary, I’m going to need proof your concert is a worthwhile substitution for the open house. Please name the headlining artists and the number of feet you will be sitting from the stage. Thanks.