CrossFit South Rockland

www.amrapfitness.com


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Tuesday, November 13, 2018

11/13 Day#9



Jump rope Warm up 
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
CTB pull ups

WOD
Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap

GoFit
Jump rope Warm up 
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill


WOD
5x
20:40
-Jump rope
-Ring rows
-Burpees
-Dips


Monday, November 12, 2018

11/12 Day#8


C&J Warm up 
5x
Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill 
Movement standards

WOD
5x
20:40
-Deadlifts
-Hang power cleans
-Power jerks
-C&J


Saturday, November 10, 2018

FIVE WAYS TO MAKE YOUR PALEO LIFE DELICIOUS








Real Food Winner! @real_food_athlete
Just Eat Real Food.

Straight from Steve's Paleo Notes Blog
Eating real food on-the-go can be hard at first. Prepping and packing for meal time and snacking is a foreign concept for many. Why not just stop at the Wawa or super size at the drive thru? There are a few healthy-ish options. The bottom line is: if you don’t make it yourself or buy it from someone you trust, you just don’t know what’s in pre packaged food or how the ingredients have been sourced and prepared.
SHOP THE PERIMETER
This is popular advice, but what does it really mean? There are certainly many pre packaged dips, bakery cakes and processed lunch meats that can be found on the perimeter containing non-paleo ingredients, so the advice can’t be taken literally.
Whole single-ingredient foods are also found on the perimeter of the store, which is where this advice comes from. Vegetables. Fruit. Meat. Eggs. Load the cart up with items you can be proud to check out with and half the battle is won. Cutting out processed items wakes up your tastebuds. It might take a few weeks to adjust but soon all of your food will just taste different. For the better.
MAKE IT Paleo GOODScreen Shot 2016-02-03 at 9.13.14 AMJust because it’s healthy does not mean it should be boring. Eat baked chicken and steamed broccoli everyday and you won’t be paleo for long. Celebrate your food by taking time to plan before you start to prep. There are thousands of internet resources where you can find paleo makeovers of your favorite recipes.
We can also help with our complete line of PaleoChef sauces. There’s something for every taste! Just because you’ve given up sugar doesn’t mean you have to give up Ketchup, Steak Sauce or Maple mustard. Get creative and toss some PaleoKrunch or Dried Cranberries into that summer salad. If you love the way your food tastes, you will be satisfied AND healthy.
POTLUCK ALWAYS 
No one ever gets mad when someone shows with a covered dish! If you are worried about options at a friend’s house or upcoming family party, make and take your own with some to share. Be careful not to preach–no one likes the Paleo police. Simply be excited about clean eating and share that excitement with those around you. Having a small snack before you show up anywhere is also a great strategy to remain committed to clean eating.
FIND STAPLESScreen Shot 2016-02-22 at 10.22.44 AMIf something works, don’t break it. Find your favorites and make sure you’ve always got the ingredients on hand. Be careful not to over do it on any one thing, but chances are, if you have a good choice available you won’t make a bad one. My fast go-to is a pack of Old School Original PaleoStix and an apple. It’s a balanced meal and it can travel with me anywhere! My cooked go to is ground turkey prepared with mushrooms, asparagus onions and adobo. I try to keep a huge container of it in my fridge at all times. When I fry a few eggs to perch atop this turkey mash my husband thinks I’m a rock star. It’s our version of comfort food.
TREAT YOURSELF AT HOME 



E-Crespo works on all things E-Commerce at Steve's PaleoGoods and owns CrossFit 1Force in New Jersey.
E-Crespo works on all things E-Commerce at Steve’s PaleoGoods and owns CrossFit 1Force in New Jersey.

Celebrate your love of food with the food you love. Grab a grass-fed ribeye from Whole Foods and toss a fresh spinach salad on a Friday night. If it’s seafood you like, source some quality fish with steamed clams for an appetizer. These restaurant favorites are easy to make and cost a fraction of what they would dining out. So dine in! When you are in the mood for something nice, make your meal an occasion. Good nutrition does not have to be a deprivation. Taking the time to source, prepare and enjoy your food is a gift that will pay a lifetime of dividends.
Reference: http://blog.stevespaleogoods.com/category/paleolife/  

11/10 Day#6 Veterans Day Memorial Workout



Happy 12 year Anniversary


Clean Warm up 
Band rack stretch
Banded overhead shoulder circles + band pull aparts
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

Skill
Movement standards

WOD
WOD for Warriors - Veterans Day 2018 
Goals
  • Celebrate the service of all U.S. military veterans in a meaningful way. 
  • Provide veterans and communities an opportunity to connect through functional fitness. 
  • Raise awareness and funds to help us deliver our programs.
What
WOD for Warriors is a workout held on Veterans Day at gyms and boxes across the country. All proceeds from this event go directly to supporting Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity. This year’s Top Gun Rep Count competition will run from Nov 2-12th. 
Why 
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held annually on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities. 
The WOD: “Armistice” 11 minute AMRAP (As Many Repetitions As Possible) 
11- Power Cleans
11- Burpees Over the Bar 

19- Deadlifts
18- Pull-Ups 

RX-135/95
Scale as needed 
Modified Workout (Without Barbell) 
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats 
Host can modify based on needs of participants 

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day. 

Friday, November 9, 2018

Gregg's Fitness Journey


I've been a member of pretty much every chain gym in the tristate area, always with the same pattern.  I join, work out intensely for a couple days, get really sore, take a break, lose interest, and eventually pay the “fat tax” (membership fees while not actually going) before cancelling my membership.

I had no routine.  Sometimes I'd get into running until I got bored.   Or I'd find a weightlifting program app on my phone and try it for a while until I hurt myself trying to squat or deadlift with no clue what I was doing.  Mostly I'd meander around the weight machines looking for an unoccupied one while trying to avoid eye contact and seeming confident enough that nobody would approach me to ask if I needed help.

Growing up, I was into tennis and skiing.  After high school, I became less active, ate excessive amounts of food (not a whole Pizzarito in a single meal excessive, but excessive in a more consistent way), gained weight, and was unhealthy. 

Fast-forward to almost five years ago.  My wife (Marcy) and I took up running.  I ran a half marathon, took a running break, and never got back into it.  Marcy wanted to add a weight lifting program to her exercise routine and found Ray’s AMRAP Fitness program (actually, I found it for her... major husband points for me).  After a couple weeks, I could tell she had found something she loved, because every day I'd hear “and today’s workout was crazy, we had to do 5 rounds of (word I didn’t know), followed by (word I didn’t know), followed by (word I didn’t know).”  I'd smile dutifully, but my inner monologue was saying, “Be quiet, I don’t know what you’re talking about, let me get back to my DVR’d episode of The Vampire Diaries and my bowl of ice cream!!!!” (This is the first time Marcy is hearing about my inner monologue, so it might not go over well).  

However, I was putting on weight, getting stressed at work, and wasn’t feeling great about myself.  Marcy kept pushing me to try AMRAP Fitness. I finally, anxiously, gave it a try. When I arrived, Ray said we were going to do “dumbbell snatches," and I had no idea what that meant.  But Ray was patient, encouraging, clear in his instructions and motivating.  By the end of class, I was exhausted.  However, I had an amazing time, and where I used to struggle to motivate myself to go to the gym, for the first time I felt excited to workout.  

Now, when I get to class before work, I feel like I did at least one good thing for myself that day.  Everyone has stresses, but the 20 minutes that Ray has you doing as many pushups, pull ups and squats as you can are 20 minutes that you forget those stresses.


Some things that keep me coming back to AMRAP:
  • The incredible coaching team, led by Coach Ray, and knowing that Ray is watching, instructing, pushing me to do more than I think I’m capable of doing. 
  • The group atmosphere. The amazing athletes in the AMRAP family constantly encourage me.  Everyone makes new members feel welcome right away. 

  • The fact that I don’t need to think.  I don’t have to come to the gym and put together a workout for myself.  Ray develops a constantly varied program where my only job is to show up and do what he tells me to do until I can’t do it anymore…and then do it some more.
  • The competitive (sort of) factor. I have no expectation of being on top of any leaderboard, but in Ray’s class I’m going to accomplish more and work harder than if I were working out alone.  That said, no one cares where you place on the board, as long as you try your hardest.
  • Healthier eating.  Ray’s class includes nutrition advice and food challenges that get me back on track when I fall off the rails and get into bad eating habits.
  • Improved fitness level: I’m back to playing tennis and performing better, with more endurance, than in my 20s.

Joining AMRAP Fitness has been the best decision that I could have made for my health, fitness and family.  Working out with Ray has become something that my wife, my two boys and I do together as a family.  

You may not think CrossFit is for you or even understand what it is.  You may think you'll feel out of place, or like you’re too old for CrossFit, or that you need to get into better shape before starting CrossFit (all things I thought), but don’t put it off.  Why have I stayed motivated?  I think it’s because Ray makes his class more than a workout.  

When I play tennis, it's not to lose weight.  I play because I love it, and I’m healthier because I do it.  Ray has made working out the same for me.  Sure, it’s great that the more I go the healthier I am, but what gets me to class is that I just enjoy doing it.


Gregg Benson 

11/9 Day#5



Warm up & Skill 
Partner rowing Warm up
2 minutes light rowing

Ping pong the following rowing drills

3x
7 drive
7 pry
7 reach
7 full strokes

Individual Tabata row

WOD
Max distance row 20 minutes

*Every 2 minutes 100m run

Thursday, November 8, 2018

11/8 Day#4


Warm up 
The complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
Rope climbing/ Legless rope climbing

WOD
For time:
100m MB run w/14# m/20#
3 legless rope climbs
100m MB run w/14# m/20#
2 legless rope climbs
100m MB run w/14# m/20#
1 legless rope climb


GoFit
MB Warm up #2
4x
Lateral shuffle MB tosses
MB rotations
MB high low pass
Partner wall ball shots

Skill
Movement standards 

WOD
5x
20:40
-Battle ropes
-Ring rows
-MB shuttle run
-Sit ups


Wednesday, November 7, 2018

11/7 Day#3



Warm up & Skill
5x 3 with 5 second pause
Back squat

WOD 
Sledge Hammer 
For time:
50 pull ups
40 calorie row
30 single arm DB shoulder to OH w/50 m/70 (15 left/ 15 right)

*7 minute time cap

Tuesday, November 6, 2018

11/6 Day#2


Warm up 
Shoulder Activation#2
GHD prone lateral raise
Banded external rotation
Ring shrugs

Skill
KB snatch & stone G2S

Partner WOD
25 minute ping pong
Run 100m
5 stone G2S w/65# m/115#
Row for calories w/10 cal m/14 cal
5 burpees over the monorail
8 KB snatch LEFT w/35# m/53#
8 KB snatch RIGHT w/35# m/53#

GoFit
Warm up 
Shoulder Activation#2
GHD prone lateral raise
Banded external rotation
Ring shrugs

Glute & Hip Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Skill
KBS

WOD
7x
20:20
-Shuttle run
-KBS
-Burpees
-KBS