Wednesday (Speed/ Go!)

The Other Warm up

30 seconds Sampson stretch each side

3 rounds 15 reps

OHS barbell

GHR

TTB

Strict ring dips

Strict pull ups

Skill

Strategy

WOD

For time:

75 KBS w/35 m/53

150 double unders

25 HSPU

*7 minute time cap

Tuesday (Volume/ Skill)

Warm up

Band sprint drills

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Rope climbs

Partner WOD

23 minute Ping pong

100m run x2 each

3 rope climbs each

GoFit

Dynamic Warm Up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inchworm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

Tabata the following:

-Air bike

-TTB

-Burpees

-Pull ups/ rig rows

WOMEN AND CROSSFIT

Here’s what some of the women from CrossFit South Rockland had to say about their experience:

Women very often get intimidated by CrossFit or weightlifting in general. Getting bulky and manly, that’s what it gets you to look like, right? And the answer is ABSOLUTELY NOT! If you are a female, do not be intimidated by giving this “CrossFit thing” a try. Do not pay attention to the naysayers and social media negativity that it’s only meant for insane freaks. It won’t harm you. If it’s done correctly with proper coaching and programming, CrossFit is safe, beneficial, and fun. I can guarantee you, you will get addicted to it in no time. Here are some reasons why our beautiful females should give CrossFit a shot:

• You never know what to expect. It’s always challenging you to learn new exercises so it makes it more fun and exciting. Why be bored and walk on the treadmill for 30-60 minutes? That’s not fun at all! With CrossFit you get a different workout every day and in less time. 

• You get coached. You never workout alone. You always have amazing coaches who are looking out for you to make sure your form/technique is correct.

• Your whole body gets super strong. You will no longer be asking for help to bring all the heavy bags with groceries home, you’ll be able to do it all alone in one trip. After all, strong is the new skinny these days. CrossFit will help you to get there. 

• The amount of calories you will burn is insane. Doing one 15 minutes workout that consists of running and deadlifts, for example, will not only burn those calories, but will keep your body toned and lean. “Skinny” will no longer be attractive to you. 

• Your confidence will increase inside and outside of the CrossFit gym.

• You will feel really energized after the workout, some of you might even forget about coffee. 

• It is a health investment. If you want to be strong and healthy in your 60s, 70s and up, give CrossFit a try. 

• You get to be surrounded by the most amazing community. In CrossFit everyone works as a team and extremely supportive. You will never have to finish the workout alone. Someone will always cheer you on and not let you stop or give up. You will gain new friends who will treat you like their own family. 

Aren’t these ladies simply amazing? Look how confident, strong and happy they are. Do not wait any longer. Stop by CrossFit South Rockland located inside the Vision Sports Club and give it a try. You will not be disappointed.

Interin- Nataliya Olifer

Monday (Loading/ Mental Toughness)

Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Clean warm up

5x

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

WOD

Heavy barbell complex (consecutive doubles)

20 minute AMRAP

2 deadlift

2 full clean

2 front squat

2 jerk

(W/125 m/185)

Motivational Sunday

Hero Dedication Saturday

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Warm up

Barbell complex #1

- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Execution of the workout

WOD

Nukes

8 minutes to complete:
1-mile run
w/205 m/315 deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
w/155 m/225 power cleans, max reps
Then, 12 minutes to complete:
1-mile run
w/95 m/135 overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

Friday (Sole lift/ Pace)

Clean Warm up

Band rack stretch

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

Power clean

WOD

A-5x

Power clean

B- For time:

50 Pull ups
40 HSPU

30 TTB

*7 minute time cap