CrossFit South Rockland

Sunday, March 31, 2013

Round 2 of the Experiment



2013’s second 45 day experiment will begin 4/15 and end 5/23.

As you know we must spent time and effort in learning how nutrition effects our wellbeing. All of us have different goals for example, cutting down or eliminating prescription medications, feeling better, becoming more productive in our lives, increasing our energy levels, losing some body fat, or increasing our performance in the box. 

Partaking in this second 45 day experiment requires everyone to record meal, snacks, and beverages in a log; our WODify program has the capability of assisting you to do so. This also gives you the ability to be SMART (specific, measurable, actionable, relevant and timely) with your goal(s) in mind.

This experiment requires everyone partaking to go 100% strict for 45 straight days, which is the most effective path to the results your all of you want. 

I'm giving you a list of Paleo friendly recipe links here Resources (thousands of recipes, all free!) and get cooking! How do you expect to build long-term, sustainable new habits if I hold your hand every step of the way?

During this challenge I will place you in teams of three or four depending on your personal GOALS (fat loss/ muscle gain/ special, i.e. diabetes). Here you will create a positive support system. It is strongly encouraged that your TEAM communicates on a daily basis. The WODify program gives you the capability to do so. This will help keep all of you motivated and focused. Use the TEAM as a resource for trading recipes, food suggestions, and exedra.

Our main focus is not weight loss or aesthetics. The whole idea of the 45 day experiment is for you to become an overall "healthy" individual. Once again, this will help you change your life. 

At the end of the challenge each participant is required to write a short essay or submit a video, documenting your results and experience. This will tie together your efforts and show yourself how much you improved as an individual.

I hope your ready!!! I am...

Coach

Saturday, March 30, 2013

Saturday 13.4



WORKOUT 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Friday, March 29, 2013

Friday week #4 Loading



Burgner warm up
Down and up
Scarecrow
Muscle snatch
Drop
OHS
Snatch balance

Skill
Snatch balance

WOD
Snatch balance
3-3-3-3-3

Thursday, March 28, 2013

Thursday week #4 Loading



Warm up
Hand walk
Ring dips
Strict pull ups
OHS
Hollow rocks
Super rocks

Skill
HSPU

WOD
Complete the following:
Burpee 3-6-9-12-15
HSPU 15-12-9-6-3

CFE
Warm up
Hand walk
Ring dips
Strict pull ups
OHS
Hollow rocks
Super rocks

Skill
HSPU

WOD
5 rounds of:
100m run
12 HSPU

Wednesday, March 27, 2013

Wednesday week #4 Loading



Warm up
2 minutes of double unders
Single arm strict press
Plate pinch carry
Stone carry

Skill
Ground to overhead (strict press)

WOD
5 rounds of:
50 double unders
20 knees to elbows
3 ground to overhead (strict press)

Tuesday, March 26, 2013

Tuesday week #4 Loading


Warm up
Run 400m
KBS
Wall ball shots
Dips
OHS

Skill
CTB pull ups & Thrusters

WOD
Complete the following for time:
Thrusters 9-6-3
CTB pull ups 5-10-15
**Thruster weight increases W/65-85-95 M/105-125-145



CFE
Warm up
Run 400m
KBS
Wall ball shots
Dips
OHS

Skill
CTB pull ups & Thrusters

WOD
Complete the following ladder:
Thrusters 10-8-6-4-2
CTB pull ups 10-10-10-10-10
**Thruster weight increases W/45-65-85-95-115 M/85-105-125-145-165