CrossFit South Rockland

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Thursday, January 17, 2019

1/17 Day #4

Warm up #1
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups 
10 back ext
15 ring rows

Push press

20 TTB
18 box jumps
16 push press w/75# m/115#
Rest 3 minutes

Warm up #1
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups 
10 back ext
15 ring rows

Single arm DB push press

-TTB/ leg lifts
-Single arm DB push press (L)
-Box jumps
-Single arm DB push press (R)

Wednesday, January 16, 2019

1/16 Day #3

Climbers Warm up 
3 rounds of:
30 seconds Sampson stretch on each side 
2 ladder climbs
5 Wall climbs
5 Candlestick to stand up
2 peg board climbs
10 wall squats


For time:
5 rope climbs
30 thrusters w/65# m/95#
1K row

*12 minute time cap

Tuesday, January 15, 2019

1/15 Day #2

Warm up
Combo Activation
Overhead banded circles
External rotations
Band walks (Lateral & FWD/REV)

2x shuttle run
10 good mornings
10 ring rows


3 rounds of:
15 Deadlifts w/185# m/275#
12 Bar facing burpees

Warm up 
Combo Activation
Overhead banded circles
External rotations
Band walks (Lateral & FWD/REV)

2x shuttle run
10 good mornings
10 ring rows

Single arm DL

-Single arm DB (L)
-DB shuttle run (R)
-Single arm DB (R)
-DB shuttle run (L)

Monday, January 14, 2019

1/14 Day #1

Gymnastic Warm Up #9
10 ring rows
Walking lunge complex 10m
10 planche push ups
Inchworm 10m
10 Hollow rocks
Toy soldiers 10m
10 Super rocks
Walking pigeon 10m
10 single leg bridges R/L

Body positioning in:
-Pull ups
-Push ups
-Air squats

-Pull ups
-Push ups
-Sit ups

Low is score/ must be consistent  

Saturday, January 12, 2019


By  | Jun 5, 2017 | Articles

Ahhhh, the excuses we make! We all do it and it’s what keeps us stagnant, unable to move forward and make the necessary changes that allow us to lead healthier, more fulfilled lives. I’ve collected some of my favorite health related excuses that I hear repeatedly along with real solutions to make those excuses a thing of the past!

#1 “Everyone in my family is overweight. We’re just big people and have slow metabolisms.”
While genetics can play a role in your specific body type and structure, this doesn’t mean that you’re destined to living a life of being overweight. Many times, families tend to pass on food patterns and eating habits from generation to generation and those habits may very well be unhealthy and not ideal for your body type. Many people believe they have a slow or sluggish metabolism when in fact they are eating foods that don’t digest well within their body type and the excess is then stored as fat. This can all be changed. Exploring the H Lyfe Method’s evaluation system and eating foods that are right for your body type can combat this belief and allow you to achieve a lean physique regardless of your genetics.

#2 “My husband doesn’t like healthy food and is a meat and potatoes kind of guy.”
Oh I love this one! So just because your spouse isn’t concerned about their health, you shouldn’t be concerned about yours? Not so. Create meals that have a common element that you will both enjoy and then build out from there. Maybe a sweet potato is the common food. You might have to opt for two separate proteins but then offer a vegetable or nutrient rich salad and your spouse can choose to eat it or not. Eventually a few new foods might make their way onto his or her plate. I like to use the “crowding out” technique where you slowly introduce new food options and then slowly crowd out the unhealthy ones.

#3 “I have PMS.”
Yes, it’s true that the bloating and cramping during your period can likely cause you to seek comfort. Use a hot water bottle, essential oils, yoga, meditation or other exercise to relieve the symptoms of discomfort. Eating starchy, sodium rich and sugary foods create more inflammation in your body and can cause your symptoms to worsen. Although the “comfort food” might create instant euphoric recall, it’s highly unlikely to make you feel any better moments later. Try eating cruciferous greens and blueberries instead. I have also found cobra pose works well to stretch out the lower organs and reduces cramping.

#4 “My best friend eats Snickers Bars for lunch and dinner and is thin.”
First of all, thin doesn’t equal healthy and eating junk food for every meal contributes to all sorts of health problems, especially later. A diet high in sugar also shows up in your skin, particularly in your face. In Ayurveda, there are three main body types: Vata, Pitta and Kapha . Each body type is structurally different and accepts and processes food differently. Never compare yourself or your body to anyone else. You are uniquely you and eating healthy, whole foods is always the best solution.

#5 “I eat when I get stressed.”
Emotional eating can run deep, especially because endorphins, serotonin and dopamine can be key contributors to this cyclical issue. Try identifying your triggers so that you can link the trigger with the binge. Before you take the first bite of food in the stressful moment, ask yourself if you’re really hungry or if you’re simply filling an emotional distress or void. Stop for a moment, drink a glass of water and eat something nutrient rich first. You’ll be better equipped to re-assess your hunger.

#6 “I just don’t have time to plan healthy meals.”
Instead of saying “I don’t have time,” try saying “it’s not a priority,” and see how that feels. If the phrase doesn’t sit well, that’s the point. Changing your language when you make an excuse reminds us that every decision we make and every bit of time we carve out is a choice. If we don’t like how we’re spending an hour, we can choose different. (Taken from the Wall Street Journal)

#7 “I burned 900 calories at the gym so now I can eat whatever I want”
When it comes to keeping a lean physique, food really is 80 -90% of the battle. That’s awesome that your app or contraption said you burned 900 calories. You may have. Or you may not. Throw that thing away. The fact of the matter is that by telling yourself you burned 900 calories so now I can go eat 900 calories of something that isn’t ideal for your body is sabotage. Burning any number of calories through exercise should be icing on the cake to your nutrient rich, whole foods based diet where you never have to think about calories. All calories are not created equal and when you’re eating foods from nature there is no need to count calories. An apple reacts completely different in your body than a 100-calorie bag of pretzels. The old theory of calories in, calories out is exactly that….an old theory that doesn’t work.

#8 “I can’t stop eating late at night.”
Yes, you can. Ensure you are eating enough nutrient dense food at dinner and go to bed a little earlier. You can’t eat if you’re asleep. Thirst, boredom and emotions, are all things that can creep in at night, and are key triggers for eating. Cooked foods can dehydrate you so after dinner or one to two hours before bed, be sure to drink a full glass of water. (I would caution doing this just before bed as a full bladder can interrupt sleep)
Before late night indulging ask yourself: Am I just thirsty? Am I eating to soothe an emotional distress? Am I hungry because I’m just under stimulated and need something to do? If you can avoid eating late night for five nights in a row, the habit can be broken forever.

#9 “I like to entertain and go to social functions. It’s impossible to have a social life and eat healthy.”
Solution 1: Don’t arrive at any social function ravenous. Eat a small, healthy snack before you go. This will help you to make wiser choices at the party and avoid grazing.
Solution 2: Bring your own healthy dish and make it one that has some real substance just in case it’s the majority of what you’ll need to eat. The prettier the presentation, the more people will want to dig in and it becomes a conversation piece.
Seeing people enjoy your healthy dish will be rewarding, inspiring and will keep you motivated to make the right choices in food at the event. The same can be said for hosting a gathering. Make all your food with healthy alternatives and don’t even tell your guests until they comment on how good it tastes. You’ll inspire them to make changes while keeping yourself on track.

#10 “We eat out a lot and I hate cooking.”
I originally lost those 40 pounds eating out every day for lunch and eating dinner out four to five nights per week. It can be done! You just have to make wise choices. Most restaurants will accommodate slight changes if you’re not rude about it. We cook at home five to six nights per week now because our lives aren’t as hectic as they once were and my husband and I enjoy cooking much more than we did in previous years. Cooking can be therapeutic and enjoyable in the right environment.

#11 “I have to keep snacks around for my kids and then I end up eating them.” Kids don’t have to eat “kid food.” Kid food was created by corporate marketers. Gold fish, gushers, frozen waffles……not good for adults, not good for kids. Consider eliminating these types of foods and feeding them whole foods from nature. Remember, you’re in control, the kinds of foods they are given, it’s what they will have to eat. There is a wide gamut of flavors and textures in natural food. Setting your child’s pallet at an early age for sugary and processed empty foods that turn to sugar in their body can set them up for health and weight issues later in life. Eating these kinds of foods can also create inability to focus and hyperactivity. There are plenty of awesome foods for kids to eat that do not come in a box.

#12 “I’ll start Monday. I’ll start when my kids are in school. I’ll start when……”
I was your typical dieter for years, always telling myself, “I’ll start on Monday” or “I’ll start next month after the family that’s in town leaves.” This mindset delays achieving goals. If you want to make a change, make a plan but don’t wait to start. Start now in the moment when you’re feeling that kick in the gut. When I finally lost the weight for good, I started on a Tuesday. I woke up sick and tired and in that moment, I began.

#13 “I love food too much.”
Keep loving food! I do! There is a tasty alternative to nearly every unhealthy choice out there. I promise. Eating foods that are right for your body will keep you loving food and those same foods will work wonders for your energy, mood and outer shell.

#14 “I have zero willpower and there’s always unhealthy food at work.”
Ask yourself why you have zero willpower.
-Is it because you’re trying to lose weight for the wrong reason?
-Is it because you’re emotionally deprived?
-Is it because you’re not eating enough nutrient rich food to sustain you through the temptations?
-Are you a perfectionist that has created a standard for weight loss that would be difficult for anyone to live up to?

If you have trouble passing up Sara’s chocolate birthday cake at the office, don’t throw in the towel after and don’t label yourself a failure. Savor every bite of that cake and vow to skip Robert’s office birthday cake tomorrow. Realize that in most weight loss journey’s it’s three steps forward, two steps back. Embrace the journey and know slow and steady is the better way to achieve your goals.

#15 “I’m motivated at first but then I always gain the weight back.”
I find this happens over and over because most of us self-sabotage after a splurge or a mess up day. When you change your mind set about eating and make it a life-long practice versus a quick, “I need to lose 30 pounds” by August,” approach, you’ll be much more forgiving of yourself and be able to get back on the bandwagon the day after a splurge. Remembering that letting it go and starting fresh the next day is way less detrimental in your journey versus striving for perfectionism in eating and never being able to live up to your own expectations.

#16 “Eating healthy is too expensive.”
A common misconception is healthy food is expensive. Although it can be, there are surely ways to get around paying top dollar. In fact, swapping your pre-packaged chips and snacks for whole food alternatives can save you money.
-Visit your local farmers market or farm stand. Prices here are typically less than big box supermarkets.
-Join a local CSA. CSA Stands for Community Supported Agriculture..CSAs allow city residents to have direct access to high quality, fresh produce grown locally by regional farmers. When you become a member of a CSA, you’re purchasing a “share” of vegetables from a regional farmer. Nearly all communities have these. Just search online to find one in your area.
-Amazon offers free shipping with Prime and I’ve found healthy and organic items to be considerably less expensive here.
-Examine your lifestyle and your budget and take a good hard look at where you’re spending your money. Diet isn’t separate from lifestyle. They are completely interconnected.

#17 “Healthy food doesn’t taste good.”
The truth to this statement is that most people who say this have not had healthy food prepared well. Many people think healthy food is an ice berg lettuce salad with a couple tomatoes rolling around on the plate and a tasteless dressing. Not True! When you learn to eat a variety of nutrient rich food with lots of zesty, natural seasoning, you don’t miss the junk! All it takes is a little knowledge and effort and you can easily prepare amazing, healthy recipes.

For additional support and ways to combat these excuses, visit


We come up with all sorts of reasons for ditching our diets, or for not even getting started in the first place. However, most of our excuses don’t really cut it. Here are the worst diet excuses, and the reasons why they should be dismissed.

It’s too expensive

Many people claim that they can’t afford to eat more healthily. However, healthy eating can be just as budget-friendly as splurging on junk food if you know what to look out for. In fact, swapping your chocolate bar or packet of crisps for an apple can actually save you money. To lose weight on the cheap, start by reducing your portion sizes and swapping unhealthy snacks for fresh fruit or veg. Stocking up on dried legumes for protein, buying in bulk and freezing leftovers are also good steps for keeping costs down.

2 I’m too busy

Most of us lead busy lifestyles, juggling work and family commitments alongside hectic social lives.

However, this is no excuse for ditching the diet. Remember, fruit and nuts are just as easy to eat on the go as a packet of crisps, and a healthy salad can be whipped up in the same time it takes to peruse a takeaway menu and place your order. Furthermore, so long as you are following a healthy, balanced eating plan – rather than an overly restrictive, faddy diet – your diet should help to keep you energised and fuelled to successfully tackle your busy day.

3 I’ve had a bad day

Your boss is piling on the workload, you’ve had a bust-up with your best friend and you missed the bus home... but that bar of chocolate would surely make it all feel better? Sadly not. While you may think that giving into the temptation for a tasty treat will compensate for a bad day, it will most likely only make you feel guilty and bloated as well as stressed out. If you know you’re an emotional eater, it’s important to find a healthier way to deal with your feelings – such as exercising, chatting with a friend, or watching your favourite movie – to help you resist those unhealthy cravings next time you’re feeling down or stressed.

I deserve a treat

The opposite of an emotional eater who reaches for food in times of trouble, a celebratory eater will excuse their junk-food-bingeing blips with the reasoning that they deserve the treat as a reward for their workout session/performance in work/successful weight loss that week. However, the truth is that yes, you do deserve a treat; what you do not deserve is to punish your poor body by plying it with junk and empty calories. Rather than celebrating your achievements with cake or wine, be kind to yourself and treat yourself to a massage or pampering session instead.

It’s genetics

Blaming our body shape on genetics is a good way to dismiss all responsibility towards it. After all, why bother starting a diet or exercise plan when it’s in your genes to have a big bum or muffin top? However, while your genes can determine where and how easily fat is stored, you are not powerless to shift those pounds. In fact, research suggests that regular exercise outweighs the effects of “fat genes”. So, whether your family have ingrained unhealthy eating habits into you from a young age, or you feel you are genetically fat, you can still combat this with a healthy eating and exercise plan.

Diets don’t work for me

One of the most common (and flimsiest) excuses around... Diets just don’t work for you, right? Well, not if you approach them with that attitude! Maybe diets leave you “feeling weak”, perhaps you “don’t have the self-discipline” to stick to them, or maybe you have never achieved any significant results. Most likely, your approach to dieting is all wrong. Sampling every faddy diet that comes around is unlikely to achieve long-lasting results or leave you feeling great. Instead, kick the fad diets to the kerb, adopt a sensible, healthy approach to eating and make sure to give it a proper go before you assess its effectiveness.

7 I’ve got a slow metabolism

Many people believe they are unable to lose weight due to a sluggish metabolism. However, if you truly have a slow metabolism, the last thing your body needs is to be plied with excessive amounts of calories to burn off. Despite what you may believe, your metabolic rate is not set in stone, and regular exercise and muscle growth can actually increase the rate at which your body burns calories. Furthermore, the more weight you need to lose, the more easily your body will burn it off.

I’ll start my diet tomorrow

This is the biggie; the most popular excuse for every neglected resolution known to man. However, if every time you slip up you put your plans back another day, you are never going to get started. Rather than putting off your diet until after a big event such as Christmas or a holiday, start putting in the work now so by the time your event arrives you can afford to lapse a little. Also, remember that a little wobble doesn’t need to mean the end of your diet, so don’t write off the entire day just because you succumbed to the temptation of a mid-morning slice of cake. Put it behind you and carry on.

9 I love food too much

Do you love food too much to give any of it up? Does dieting make you utterly miserable? Well, it could be that you are just not doing it right. Contrary to popular belief, dieting doesn’t have to be boring. In fact, with a bit of careful management you can still eat all of your favourite foods. Rather than completely cutting out treats, try following the 80/20 rule; eating healthily 80 per cent of the time and being less strict for the other 20 per cent. Also, remember there’s an abundance of healthy food out there, so shop around for some that you actually enjoy eating – you may be surprised what you find.

10 I don’t want to look like a stick insect

With the modern celebration of “real, curvy women”, many women use the excuse of wanting to hold on to their curves as a reason for not losing weight. After all, men like women with a bit of meat on their bones, right? Yes, but they also like them healthy and well. While having natural curves and a healthy level of body confidence is both admirable and healthy, it is important to bear in mind your healthy weight and try to stay within this range. Nobody wants you to look like a stick insect, but it is unlikely that following a healthy, balanced diet and sensible exercise regime will ever result in this.

Hero Saturday 1/12

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

MB Warm up #3
3x 10 reps
MB shuttle 40m
MB rotations
MB shuttle 40m
MB sit ups
MB shuttle 40m
Partner wall ball shots

Burpee pull up

For Time:
Run 1 Mile with a Medicine Ball
60 Burpee Pull-ups
Run 800m with a Medicine Ball
30 Burpee Pull-ups
Run 400m with a Medicine Ball
15 Burpee Pull-ups
(w/14# m/20#)

Friday, January 11, 2019

Ben's Fitness Journey

Ben’s Fitness Journey

I had a vague idea that a “boot camp” style fitness class was available but I thought the fitness routine I had going was good enough – maybe twice a week at the gym with my own leisurely-paced workout. I would do 30 minutes on the treadmill and then wander aimlessly among the machines and do a few reps on any that seemed interesting.  That and the occasional bike ride/run/swim were my idea of a solid fitness regimen.  I also knew that my diet was typically high in carbohydrates, and I would occasionally try to reduce my intake, with the same undisciplined approach.  

But as my weight crept steadily up and I began to experience injuries, I knew something had to change.  A friend who was in Ray’s Crossfit invited me to give it a try.

At 66 years old, I have not worked out like this since my college days.  In the two years since joining the Crossfit cult, I’ve dropped about 20 pounds and reduced my body fat percentage significantly.  I’ve also learned how lame my concept of fitness had truly been.  My body is in the best shape it’s been in a long time.  And the Greeks were right –  “mens sana in corpore sano.”

It seems that not a week goes by now that I don’t read about some new scientific study that validates the Crossfit method.  Whether it is the superiority of the High Intensity Interval Training (HIIT) approach, or the importance of changing your high sugar/alcohol/carb diet, the Crossfit approach seems to have been ahead of the game. The studies show that to be especially true for those of us in the “masters” category.

Other than smashing up my shins by being a little over-confident of my box-jumping abilities, I haven’t had a single injury.   That is a testament to the couching skills of Ray and his staff here at AMRAP.

This was the best decision I have ever made!


Friday 1/11

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip 


Partner WOD
Amazing Isabell
15 minute Ping Pong
(W/95 M/135)

Every 5 minute mark W/10# jump M/20# jump