CrossFit South Rockland

Monday, July 31, 2017

HEALTH BENEFITS OF CHERRIES


Summer is in full effect and so is the cherry season. I don’t know what it is about this sweet fruit, but it is so addicting and the best part about it is that cherries are actually super healthy for crazy athletes like me and you. Here’s why:

1.    When you are crushing all those challenging workouts at the box, you put a lot of strain on your muscles. Sweet or tart cherries have anti-inflammatory properties due to high concentration of anthocyanins that help to get rid of the oxidative stress in the body created by the WOD you went through. Cherries  help lower your risk of gout attacks and reduce pain and inflammation associated with osteoarthritis.

2.   Cherries help increase your melatonin levels and could play a vital role in sleep and bodily regeneration.

3.   Reduce belly fat.

4.   Sweet cherries are rich in fiber, vitamin C, carotenoids, and anthocyanins, each of which may help play a role in cancer prevention.

5.    Contain vitamin E.

6.   Lower risk of stroke.

Even though cherries are often thought of as a dessert fruit that’s used in pies or cocktails, do not forget about all that nutrition that it comes with. Enjoy this low in calories fruit before September hits us. After all, this best and easy to grab snack is ranked among top 20 foods with the most antioxidants and can help alleviate muscle pain and aid in your workout recovery. Don’t wait any longer, go grab those cherries and enjoy!


Resources:

http://articles.mercola.com/sites/articles/archive/2014/08/02/health-benefits-cherries.aspx

Intern- Nataliya Olifer

Monday (Volume/ Skill)


Partner pacing Warm up #1
5x
30:30
Single unders
(Maintain same reps throughout)

5x
50:10
25m shuttles
(Maintain same reps throughout/ use partner as pacer)

WOD
2x
Run 400m easy, 400m hard (record total time)
Rest 1 minute
Run 200m easy, 200m hard (record total time)
Rest 2 minutes
Run 100m easy, 100m hard (record total time)

Rest 3 minutes

Saturday, July 29, 2017

Hero Dedication Saturday

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.


Junk Yard Dog Warm up
3 minutes jump rope

2x
T-jumps x 5
Jump over crawl under x 5

Skill
Deadlifts

WOD
Nutts

10 Handstand Push-ups
15 Deadlifts w/165 m/250
25 Box Jumps w/24” m/30"
50 Pull-ups
100 Wall-Ball Shots w/14# m/20#
200 Double-Unders
400m Run with a w/25# m/45# Plate

Friday, July 28, 2017

Friday (Loading/ Mental Toughness)


Warm up
(In a weight vest w/20 m/45)
800m run

Dodge ball

Skill
Movement standards

WOD
6 minute AMRAP
(In a weight vest w/20 m/45)
3 pull ups
6 push ups
9 air squats


Thursday, July 27, 2017

Thursday (Sole Lift/ Pace)



3x 3
Front squat with 3 second pause

Skill
Transitioning

Partner WOD
20 minute tag
10 wall ball shots
Row for calories w/10 m/14
5 burpees over the monorail

GoFit
Partner Pacing Warm Up #2
5x
30:30
Single unders
(Maintain same reps throughout)

6x
50:20
Rowing
(Maintain same calories throughout)

Skill
Wallball shots

WOD
7x
1 minute work: 30 seconds rest
-Wall ball shots
-Row for calories