CrossFit South Rockland

Saturday, November 30, 2019

Quality vs. Quantity


Quality vs. Quantity

BY MADISYN TAYLOR
It is not the quantity of time that matters, but the quality that you experience during each moment.
We live in an age of quantity. The media shapes us with the notion that larger, faster, and more are often synonymous with better. We are told that we need to find more time, more possessions, and more love to be truly happy. A smaller quantity of anything that is high in quality will almost always be more satisfying. A single piece of our favorite chocolate or a thin spread of freshly made preserves can satisfy us more than a full bucket of a product that we aren't very fond of. Similarly, one fulfilling experience can eclipse many empty moments strung together. It is not the quantity of time that matters, but the quality that you experience during each moment. Every minute is an opportunity to love yourself and others, develop confidence and self-respect, and exhibit courage.

Ultimately, quality can make life sweeter. When you focus on quality, all your life experiences can be meaningful. A modest portion of good, healthy food can nourish and satisfy you on multiple levels and, when organically grown, nourish the earth as well. Likewise, a few hours of deep, restful slumber will leave you feeling more refreshed than a night's worth of frequently interrupted sleep. A few minutes spent with a loved one catching up on the important details about family, work, or community can carry more meaning than two hours spent watching television together.

Often, in the pursuit of quantity we cheat ourselves of quality. Then again, quantity also plays a significant role in our lives. Certain elements, such as hugs, kisses, abundance, and love, are best had in copious amounts that are high in quality. But faced with the choice between a single, heartfelt grin and a lifetime of empty smiles, most would, no doubt, choose the former. Ultimately, it is not how much you live or have or do but what you make of each moment that counts.

Taking Things Personally


Taking Things Personally

BY MADISYN TAYLOR
Try not to take everything personally, things that people say and do don't always have anything to do with you.
Every time you interact with others, you have the choice to listen to, acknowledge, and let go of their words, or you can take what they are saying personally. Taking things personally is often the result of perceiving a person's actions or words as an affront or slight. In order to take something personally, you must read negative intent in an individual's words or actions. But what people do and say has no bearing upon you and is usually based on their own experiences, emotions, and perceptions. If you attempt to take what they do or say personally, you may end up feeling hurt without reason.

If you are tempted to take a comment or action personally, creating some distance between yourself and the other person can help you. Try to determine what is at the root of your feelings. Ask yourself if the other person's words or actions are just reinforcing some insecurity within you or if you can really be sure that an offense was intended. You may even want to ask them what they meant. Finally, put yourself in the other person's shoes. Instead of taking their words as the truth, or as a personal affront, remember that whatever was said or done is based on their opinion and is more reflective of what is going on inside of them, rather than having anything to do with you. You may have been an easy target for someone having a bad day, and their comments may have been offered with no ill intentions.

When you recognize that what anyone says or does doesn't necessarily have anything to do with you, you will no longer feel hurt or attacked. While it's easy to take things personally, you should never let anyone's perceptions or actions affect how you see yourself or your worth. Your life is personal to you, and it is up to you to influence your own value and sense of well-being.

11/30 Hero Saturday

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.


A- Mash- Lats + quads
Activate- 2x face pulls 20 + 7 straddle later lunges

B- Warm Up 
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS


Skill
MB cleans & P-bar HSPU

WOD
Ledesma
20-Minute AMRAP of:
5 Parallette Handstand Push-ups
10 Toes-Through-Rings
15 Med Ball Cleans w/14# m/20#


Friday, November 29, 2019

11/29 Friday


Warm Up 
A- Roll- Feet + t-spine
Activate- Banded lateral walk 5m + 3 power jumps

B- Basic Warm Up
2x net climbs
15 planche push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

Skill
Body positioning on prowler

WOD
3 minutes MAX distance prowler push

W/90# M/180#

Thursday, November 28, 2019

Breaking Bread Together


Breaking Bread Together

BY MADISYN TAYLOR
Taking the time to share a meal with family or a close friend not only feeds your body, but also nourishes your soul.
As we rush to keep up with the speed of our busy lives, one of the first activities we tend to sacrifice is the sharing of a meal with other people. We may find ourselves eating alone at the kitchen counter or hurriedly drinking a cup of soup while driving in our cars. Yet taking the time to share a meal with family or a close friend not only feeds your body, but also it can nourish your soul. Companionship can fill the heart the way warm stew can satisfy your belly. Eating a meal with others allows you to slow down, while nurturing your relationships.

Breaking bread with others can be treated like a ritual where the gestures of sharing and togetherness are just as important as the food you eat. Planning, preparing, and consuming a meal are all stepping off points toward good conversation, bonding, and learning about someone else. Inviting a new acquaintance to share a meal can be the start of a wonderful friendship. A shared breakfast can be a brainstorming session between coworkers, or it can set the tone for a positive day for family members. Lunch with a friend can be a welcome break from the day's stress, as well as a chance to unwind. Dinner with loved ones can be a chance to talk about the day's events with people who truly care. Sometimes, there may even be no need for conversation, and you may want to share a meal with someone while sitting in comfortable silence.

The breaking of bread can be a fulfilling experience, especially when done among people you love and trust. So the next time you find yourself rushing through a meal in front of your computer, you may want to pause and reconsider. The warm feelings, sense of security, and enjoyment you experience from sharing a meal with others may be the kind of break that you really need.

Happy Thanksgiving 2019


11/28 Thursday

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Warm Up 
A- Mash- Pec minor & lats
Activate

B- Warm Up 
Combo Activation #5
Overhead banded circles
7 Planche push ups
Hitchhikers
7 Ultra wide under hand pull ups
Band walks (Lateral & FWD/REV)
7 Jump lunges
10m toy soldiers 
7 TTR

Skill
Muscle ups

WOD
Nate
20 minute AMRAP
2 Muscle ups
4 HSPU
8 KBS W/53# M/70#

GoFit
Warm Up 
A- Mash- Pec minor & lats
Activate

B- Warm Up 
Combo Activation #5
Overhead banded circles
7 Planche push ups
Hitchhikers
7 Ultra wide under hand pull ups
Band walks (Lateral & FWD/REV)
7 Jump lunges
10m toy soldiers 
7 TTR

Skill
Movement standards

WOD
5x
30:30
-Pull ups
-KBS
-Dips
-KB squats

Wednesday, November 27, 2019

Creating a Serene Home


Creating a Serene Home

BY MADISYN TAYLOR
Include all 5 senses while making a home, doing so provides a safe haven for your evolving body and soul.
Your home is your oasis. Through your efforts, your house or apartment can become both a private sanctuary and a welcoming, serene, and healthy place to live in and visit. An organized and comfortable home can have a calming effect on you, your family, and guests, as well as be your personal escape from the rest of the world. Creating this nurturing space isn't difficult. Even a household that includes young children or multiple animals can be a serene and peaceful place. In just a few minutes, you can make a number of changes that can turn your home into a safe and comfortable haven that you can be proud to share with your loved ones and friends.

One way to fill your house or apartment with calming energy is to imbue it with a peaceful ambiance that nurtures all five senses. Soft lighting and soothing colors like blue, purple, and green can make a space feel warm and inviting, while pleasant and calming aromas such as lavender and vanilla can positively affect moods. Peaceful sounds, such as running water in a fountain or gentle chimes can uplift and clear the space, while clearing clutter and making the most of open space can ease internal turmoil and dispel negative feelings. The physical objects in your home as well as your home itself can retain the energy of previous owners or creators. You can give your household's energy a lift by visualizing white light surrounding our home, symbolically sweeping out residual energy, or smudging your home with cleansing sage.

The changes you make to your home can be as unique as you are and may involve utilization of space, lighting, new furniture, decorating, feng shui, or ritual. But what you do is not as important as being clear in your intention to set up your household as a soothing and refreshing place to be. Make your home a place of comfort, and you will feel nurtured and cared for whenever you are there.

How to Choose the Best Protein Powder for You



How to Choose the Best Protein Powder for You


How to Choose the Best Protein Powder for You
Photos: Pond5; Perry Santanachote
Walk up and down the aisles of any major supplement store, and the sheer variety of protein powder options can be overwhelming. Protein sources range from whey to soy to pea (yes, pea as in the vegetable). And they come in hundreds of flavors, including “Rocky Road,” “Birthday Cake” and “Extreme Milk Chocolate” (not to be confused with “Double Rich Chocolate,” of course). On top of all that, there’s deciding whether or not to shell out for premium options like “hydrolyzed” and “isolate,” which come with a considerably higher price tag.
But is it worth springing for a pricier protein powder that claims to digest faster or deliver more nutrients to your muscles? And how do your personal goals and dietary needs factor in? To help you navigate the confusing world of protein powders and pick the right one for you, we’ve highlighted the most common types of protein powder and the best uses for each.

Protein Powder for the People

Whey Protein Powder
Photo: Pond5

1. Whey Protein Powder

Perhaps the most common and cheapest variety of protein powder on the market is whey protein. Found at any supplement retailer and now many grocery stores, it boasts an impressive array of vitamins and minerals. That’s why this dairy-based product has become a post-workout staple among pro athletes and recreational gym-goers alike. And there’s good reason whey is a popular way to go. It has been shown to help repair muscles post-strength session, and increase muscle strength and size when consumed within two hoursof your workout.
But it’s not as easy as grabbing any old jug and hitting the road. Consumers have the option of “hydrolyzed,” “isolate,” and more. At its core, “hydrolyzed” means the product has broken down from whole proteins down into smaller groups of amino acids (the building blocks of proteins), also referred to as peptides. This method is meant to improve the speed of digestion. Another term, “isolate,” refers to a purification process where supplement companies attempt to get the purest form of whey protein possible.
All of these processes sound great, but are they worth the additional $15 or more per container? Not necessarily, research suggests. According to Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition, while specialized protein powders may be slightly more beneficial, the advantage is small in the grand scheme of sports nutrition. A basic whey concentrate protein powder from a reputable company can deliver great results, too, so long as adequate attention is paid to overall protein intake, optimal supplement timing, and diet quality, St. Pierre says.
Casein Protein Powder
Photo: Pond5

2. Casein Protein Powder

Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar in more ways than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial. (Think before bed when you’re going seven to 10 hours without food).
This same benefit is also thought to make casein protein a less optimal supplement post-workout (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable, St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels. (More active individuals will need more protein.)
Pea Protein Powder
Photo: Pond5

3. Pea Protein Powder

In the land of muscle, sweat and ripped physiques, it’s hard to imagine that fuel can come from the almighty…pea. This 100 percent plant-based protein is typically made from yellow peas and towers above common protein powders in a few regards. First, it is naturally fat- and cholesterol-free (it comes from a plant after all). Second, pea protein isn’t derived from dairy, making it appropriate for those who are lactose-intolerant. Lastly, it’s completely gluten-free, which can help individuals avoid gastric distress when supplementing frequently.
So is time to ditch your regular source of protein in search of the elusive pea? Not exactly. Pea protein has its benefits, particularly for those with specific dietary considerations. But that doesn’t mean it’s perfect for everyone. While pea protein is affordable and contains similar levels of protein per same-sized serving as whey and casein, it has been shown to be deficient in one amino acid (cystine). If you’re having stomach trouble with your current protein powder, it might make sense to give pea protein a try. Otherwise, you could try rotating it into your supplement schedule to avoid boredom and mix up your nutritional routine.
Soy Protein Powder
Photo: Pond5

4. Soy Protein Powder

A mainstay in the households of many vegetarians, soybeans are another form of plant-based protein that still contain all of your essential amino acids (referred to as a complete protein). In studies, soy protein also performs comparably to whey protein in terms of stimulating muscle growth after a tough strength training session. However, the benefits of soy extend beyond the gym. According to some research, isoflavones, organic compounds present in soy, have been shown to potentially reduce the risk of cancer and cardiovascular disease.
Soy protein doesn’t come without a possible downside, though. The isoflavones can interact with hormones like estrogen and potentially skew hormone levels when taken in excess. For men, specifically, the fear is that increased soy intake could reduce testosterone levels. However, research suggests that this shouldn’t necessarily be a huge concern for soy consumers. According to St. Pierre, “If you are having a lot of soy-based foods in addition to your soy proteins then, yes [you may want to cut back]. If you are having the occasional shake with soy protein in it, it’s probably not anything to be concerned about,” he says. For those still wary of any ill effects, soy protein concentrate is always an option. Due to the way this protein variation is processed, it has a lower amount of the potentially-negative isoflavones.
Hemp Protein Powder
Photo: Pond5

5. Hemp Protein Powder

Made from hemp seeds, hemp protein is actually a derivative of another “supplement” altogether: cannabis. Of course, hemp protein contains very little THC, the ingredient in marijuana that makes you feel high. So it’s safe to consume without any side effects. Nutritionally speaking, hemp seeds have more to offer than just protein content. For one, they are often thought of as a superfood due to their high content of omega-3 and omega-6 fatty acids. Hemp protein is also 100 percent plant-based and highly-digestible, meaning less GI distress for some users.
Hemp protein does come with a few cons, though. For one, the high fat content results in a higher calorie count, making this protein powder a less-optimal choice if the goal is purely weight loss. It’s also worth noting that because growing hemp is illegal in many U.S. states, most hemp products are imported from other countries. This drives up the price making hemp protein one of the more expensive options on the market.
Rice Protein Powder
Photo: Pond5

6. Brown Rice Protein Powder

While a big bowl of rice just won’t cut it after a long weight session, a rice protein shake might. Surprisingly enough, this 100 percent plant-based protein stacks up well against the competition. In an eight-week study comparing the benefits of both whey and rice protein supplementation, researchers concluded that both offered nearly the same benefit. Rice protein is also gluten-free, making it a safe (and economical) choice for those with gluten allergies.
One downside to rice protein is that it tends to be low in certain amino acids — namely, lysine. This means that relying on rice protein powder as your sole source of protein likely isn’t ideal. Pairing rice protein with other sources of animal or plant-based proteins is the best way to incorporate this supplement in your diet without missing out on essential amino acids.
Mocha Coffee Shake
Photo by Perry Santanachote

7. Vegan Protein Powder Blends

The quest to find a quality plant-based protein doesn’t mean you have to stick with just one source. Vegan protein powder blends have become an increasingly popular choice, harnessing the power of hemp, peas, rice, quinoa and more — all in the same bottle. The result is a gluten-free, dairy-free and soy-free supplement that can nutritionally stand up against animal-based products, without users having to worry about amino acid deficiencies (or an upset stomach).
While some plant-based blends can be a bit more expensive than your average whey product, they can be a great choice for vegetarians, vegans (or anyone who wants more protein, sans animal-based products). And because these varieties can suit most dietary needs or restrictions, vegan protein powders are a smart choice for households, gyms and dorms where there’s more than one person fueling up. 

The Bottom Line

When it comes to protein powder, buyers really do have a diverse choice. Powders come from nearly any source imaginable with a wide range of price tags to match. In the end, the type of protein powder you choose should reflect your dietary needs and food preferences. And, of course, if you’re downing a protein shake or smoothie each day, it should pass the taste test! Consider sampling single-serving packets first, so you’re not stuck with five-pound tub of powder you can’t quite stomach. If you’re still stumped on which variety to choose, consult with a certified nutritionist. They can review your current diet, training goals and intended use in order to make the best possible decision for you.
Originally published July 2014. Updated October 2017. 

11/27 Wednesday



Warm up 
A- Mash- t spine + lats
Activate- Upper body box stretch

B- Warm Up 
Power jerk
1-1-1-1-1

Skill 
DB power jerk

Partner WOD
25 minute tag
10 box jumps w/24” m/30”
10 DB power jerk AHAP
50m farmer carry (same DBs as above)


Tuesday, November 26, 2019

11/26 Tuesday


Warm up 
A- Mash- Glutes + hamstrings
Activate

B- Warm Up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
Fat bar deadlift

WOD
12x 
30:30
-Fat bar deadlift w/110# m/160#
-Row for calories

GoFit
Warm up 
A- Mash- Glutes + hamstrings
Activate- 

B- Warm Up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
DB deadlift

WOD
5x 
20:40
-DB deadlifts
-Row for calories
-DB squats
-Battle ropes

Monday, November 25, 2019

11/25 Monday



Warm Up 
A- Roll-  pec minor + t-spine
Activate- 2x hitch hikers 20 reps + ring rows 7 reps

B- Handwalk Warm Up 
Bear crawl (locked legs)
Lateral plank walks (pull belly button into your back)
Wall climbs
Wall supported handstand facing wall 
-Hand lifts
-Shoulder taps
-thigh taps

Skill
Handwalk

WOD
In 7 minutes:
100 TTB
MAX distance hand walk with remaining time

*Your score is your distance in meters

Sunday, November 24, 2019

Beauty Day


Beauty Day

BY MADISYN TAYLOR
Take the time today to really notice and appreciate the beauty that surrounds you.
Sometimes we go through whole days without really tuning in to the beauty of nature that surrounds us. We have a habit of seeing it without really taking it in, yet once we begin to notice it we treat ourselves to an exquisite realm of subtle, complex scents, miraculous forms, and ethereal light. The natural world enriches our entire being through the vehicles of our senses. When we are low, nature lifts our spirits. When we are tired, it rejuvenates us--if we pause long enough to drink from its beauty. If you have fallen out of the practice of taking time to observe the light as it filters through the leaves of a tree, or the concentric rings a raindrop makes as it plops into a puddle, you can retune yourself by dedicating a day to noticing the beauty in nature.

On this day, one possibility is to rise early enough to see the sunrise. Watching the sky change colors and the world emerge from darkness is an experience that will influence the whole rest of your day in ways that words cannot describe. Or simply observe the quality of the morning light as it infuses the world with its particular pale golden beauty. You may let the light play on your own hand, remembering that you are also part of the natural world. Let your intuition guide you to the elements of nature that call to you throughout the day, such as the sound of the wind as it shakes and sways a tree or the feeling of snowflakes landing on your warm eyelids and cheeks.

After you devote one day to opening your eyes more fully to the beauty of nature, you may want to make this part of your daily routine. Each day drink from the beauty all around you, and allow it to rejuvenate your entire being. All you have to do is pause, for just one minute, and really take it in, remembering to thank Mother Nature for her beauty.

The Train as Metaphor


The Train as Metaphor

BY MADISYN TAYLOR
People can be like trains, making unscheduled stops along the way, but inevitably always arriving at our proper destination.
The rails that crisscross the countryside and cut through cities have long captured people's imaginations. Just the idea of taking a ride on a luxury train, an express commuter line, or a cargo train can often evoke a sense of freedom, adventure, or romance. Trains are like people in that they must inevitably arrive at their destinations. They make scheduled and unscheduled stops along the way and move at their different speeds. Some trains can travel for hours and are mindful of only a single destination; other trains meander from busy stop to busy stop. The route and purpose of any train may change as the years go by.

Our lives stretch out in front and behind us like train tracks, and we are the train, its passengers, and the engineer. The way you choose to live your life and the goals you are working toward are the route and destinations you have chosen. Like a passenger riding a train, you have the choice to get on and off, find new routes, pick new places to visit, or just stop and enjoy the view for awhile. Perhaps you like to move quickly through life as if you were an express train. Or maybe, like a commuter passenger, you like taking the same routes over and over again. You may even want to stop just riding along and choose a different direction you'd like your life to take.

If you have examined the tracks of your life and are feeling unsatisfied, you may want to explore changes you could make to find a more fulfilling path to follow. Perhaps you'd like to slow down a little bit more and take a windier path rather than just traveling down the straight and narrow. Or maybe, you'd like to experience your life more as an adventure rather than just a ride that gets you where you need to go. Changing your route can sometimes give you a chance to "get on the right track." You may even discover that the something new you've been waiting for is just around the bend.

11/24 Motivational Sunday





Saturday, November 23, 2019

Walking through Your Fear


Walking through Your Fear

BY MADISYN TAYLOR
Frequently, in walking through our fear, we discover that the strength of our fright was out of sync with reality.
The situations, activities, and individuals that frighten us remain static. Their relative intensity does not change. Fear, on the other hand, self-magnifies. It is when you are afraid and envisioning all that might go wrong that the energy underlying your fear grows. A tiny flicker of anxiety can easily develop into a terror that manifests itself physically and eventually paralyzes you into inaction. Though frequently, in walking through that fear, we discover that the strength of our fright was out of synch with reality. And we learn that doing what frightens us can lead to great blessings. Confronting your trepidation head-on will help you accept that few frightening scenarios will ever live up to the negative disasters that we sometimes play out in our minds.

Though fear is literally an evolutionary gift meant to sharpen your senses and energize you during times of great stress, it can nonetheless become a barrier that prevents you from fulfilling your potential by causing you to miss out on rewarding, life-changing experiences. During the period before you face your fear, you may have to deal with a barrage of negative thoughts and emotions. Walking through it, whether your fear is public speaking, taking part in an activity that makes you nervous, or asserting yourself when the odds are against you, may be equally as difficult. But once you have emerged unscathed on the other side, which you will, you will likely wonder why you assumed the worst in the first place. As you spend time worrying about what might happen, it's good to know that your fear probably won't happen at all. It may feel like a great weight has been lifted from your shoulders, and you will likely feel a sense of passionate pride. Walking through your fear can mean taking risks and can require both practice and patience. Since it is challenging to act when you are gripped with fear, start small.

Each step you take into fear will strengthen you and help you confront future fears with poise, courage, and confidence. You will also find that when you are willing to stare your fear in the face, the universe will always offer you some form of aid or support. When you see the heights of accomplishment and personal evolution you can attain when you walk through your fears, your faith in yourself will grow, allowing your next step to be easier.