CrossFit South Rockland

Wednesday, June 30, 2010

Old Skool

Why CrossFit is so effective?

Why CrossFit is so effective?

Hard work gets the job done. There are no magic pills or fancy machines here. The movements performed are elemental for life and the workouts push you to your limits of ability, allowing you to increase your fitness and reach your goals.

CrossFit workouts are designed for everyone. We scale intensity and load to fit anyone, we don’t alter the program. This system works for elderly individuals with heart disease as well as for police and fire academies, military and special operations teams.

It is safe. The movements are necessary for life, not isolation movements that you would only perform on a machine at the gym. We have trainers at every class, ensuring your technique and safety.

It is FUN! Being in a group setting helps you in several ways. The comradery shared with fellow CrossFitters is a powerful tool in helping you achieve your fitness goals. Classmates help to keep you accountable and encourage you. Also, everyday is different. Because CrossFit is constantly varied, you never do the same routine. This keeps your workouts fresh and exciting!

No matter what your fitness goals are, CrossFit will help you get there.

Tuesday, June 29, 2010

The WOD's

Workout #1
For time:
100 singles/ 50 double unders
50 sit ups
80 singles/ 40 double unders
40 sit ups
60 singles/ 30 double unders
30 sit ups
40 singles/ 20 double unders
20 sit ups
20 singles/ 10 double unders
10 sit ups

Workout #2
AMRAP 20 minutes:
50 singles/ 25 double unders
10 burpees

Workout #3
AMRAP 20 minutes:
5 pull ups
10 push ups
15 air squats

Monday, June 28, 2010

What I do...

You hire professionals to help you get to your destination... Let them do their jobs...

Here is what I do....

010: The Big Picture from Patrick Cummings on Vimeo.

Sunday, June 27, 2010

6 Steps to Get into the FLOW

6 Steps to Get into the FLOW
By Dr Jill Ammon-Wexler
Pioneer brain/mind researcher
You've heard about how a musician loses herself in her music, or how a painter becomes one with his painting. Time stops, and only total focus on the activity remains.
This is "flow," an experience that is both demanding and rewarding -- and perhaps the most enjoyable and valuable experience you can have.
Learning how to enter into the "flow" has the potential to immediately improve the quality of your life.

Friday, June 25, 2010

“Healthy Fats”

“Healthy Fats”
By John
Published: June 21, 2010

TTMJ – What kind of fat should I eat? I heard walnuts are better than almonds and wanted to make sure I get “good fat” in my diet.

Interesting you should ask…I just got done hanging out with a friend who is well versed in the nutrition, how the body works and the systems associated with fat consumption. His contention is that your fat consumption should come entirely from certain mono-unsaturated and saturated fats.

Anything else and we are asking for trouble.

Tuesday, June 22, 2010

This Week...

Workout #1:
20 minutes AMRAP
10 DB cleans
10 push-ups

Workout #2:
"Fight Gone Bad"
5 minutes of work followed by 1 minute of rest. 1 minute at each movement after a minute move to the next movement.
MB cleans
Box jumps/ step ups
Push press
Row for calories
Rest 1 minute

Workout #3
For time:
100 pull ups
100 push ups
100 sit ups
100 air squats

Graduation Guerrilla Burpee from CrossFit Ramstein on Vimeo.

Monday, June 21, 2010


"The way to develop self-confidence is to do the thing you fear, and get a record of successful experiences behind you."
~ William Jennings Bryan

Belief from Patrick Cummings on Vimeo.

Thursday, June 17, 2010

Fast-food culture serves up super-size Americans

Fast-food culture serves up super-size Americans
Stop blaming people or their genes--it's an abundance of unhealthy, heavily advertised, low-cost food that underlies the nation's obesity crisis.

Monitor Staff
December 2001, Vol 32, No. 11

America is overlooking the real cause of its ever-expanding waistline, said Kelly Brownell, PhD, at APA's 2001 Annual Convention. The problem isn't so much people's lack of self-control, he said. It's a "toxic food environment"--the strips of fast-food restaurants along America's roadways, the barrage of burger advertising on television and the rows of candies at the checkout counter of any given convenience store.

"Whoever thought you could go eat at a gas station?" said Brownell, a Yale University psychology professor, adding that, with a new concept being test-marketed, "While you're pumping your gas you punch in the Fritos, the Twinkies and the Coke, and somebody brings it to your car. So the physical activity required to go in and get it is eliminated."

Tuesday, June 15, 2010


Workout #1:
Complete 7 rounds of:
Single arm DB thruster 7R/7L
50 double unders/ 100 singles
20 pull ups

Workout #2:
Complete the following:
Run 1400m
75 double unders/ 150 singles
30 burpees
75 double unders/ 150 singles
30 burpees
75 double unders/ 150 singles
30 burpees
Run 1400m

Workout #3:
AMRAP 20 minutes:
10 DB cleans
10 push ups

Diet and the evolution of the brain

Hey Gang,

I would like some feed back on the Paleo challenge.... please share....


Please read :

"Life is 10 percent what you make it and 90 percent how you take it."~ Irving Berlin

Monday, June 14, 2010

Exercise can help keep depression symptoms at bay

Check it out:

"When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life."~ Greg Anderson

Sunday, June 13, 2010

Street Union Team

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Diet drugs Alli and Xenical may cause liver failure

More of a reason to change your life style... there is no quick fix or magic pill... Work hard & earn results...


Users of Alli and Xenical, beware -- the diet drugs may cause liver failure, according to the U.S. Food and Drug Administration. In a statement released on May 26, the government agency said, "There is a potential, rare occurrence of liver failure in people who take the weight-loss medications Alli or Xenical."

The warning was issued after the FDA reviewed 12 overseas cases of liver damage caused by the prescription drug Xenical and one U.S. case involving the over-the-counter Alli. Of those cases, two died from liver failure while three required liver transplants.

Saturday, June 12, 2010

Less is more!

I been trying to tell endurance athlete for years... and they don't listen.... sometimes change is good... proof is the results!!!

005: Love vs Obsession from Patrick Cummings on Vimeo.

Friday, June 11, 2010

Are you ready?

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Training Your Body Is Training Your Mind

Training Your Body Is Training Your Mind
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Read More: Exercise Tips , Fitness , Mind-Body Connection , Mind.Body.Soul , Personal Health , Spirituality Exercises , Stress Management , Stress Reduction , Living News I enjoy moving my body in a variety of ways: trail running, climbing, weight training, biking, swimming, mountaineering, playing games, etc. I find it satisfying to experience the challenges that these activities present and the strength, speed, agility, and skill required to manage those challenges. Some days the challenges feel more inspiring than others, but the idea is to always strive for improvement in some way. About 9 years ago, I began to wonder if there were ways to train the mind to be more flexible, creative, pleasurable, and less irritable. To my delight, I found several wonderful tools to train my mind. What surprised me was that training my mind made me question how I trained my body. I began to wonder if the "more is better", "always strive for improvement", "good things come to those that suffer", "go hard or go home" mentality that accompanied my physical training was necessary to achieve my goals. I also wondered if there are consequences to training within that context.

Thursday, June 10, 2010

Parkour-Choose Not to Fail by "Mummu"

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Crossfit Delray: totally relearning endurance training?

Crossfit Delray: totally relearning endurance training

By Jason Schultz

Until maybe two weeks ago I hadn’t even heard of this bizarre mix of strength training and extreme short bursts of exertion known as crossfit. But then I started hearing about it everywhere. A very nice trainer from Delray Beach who does powerlifting told me about it, then I heard about it from another woman on the Treasure Coast who does mixed martial arts. But I wasn’t convinced because I was looking for something to improve in endurance sports and I was not looking for something that would just get my upper body all “gacked” up so I could become one of the gym guys whose lives revolves around their biceps and asking women if they want “two tickets to the gun show.” I had no interest in body building and combat sports so I was still hesitant.

Wednesday, June 9, 2010

Mexico bans junk foods in schools

Mexico bans junk foods in schools Government orders end to fried foods and sweets on school grounds in fight against childhood obesity

Tweet this Jo Tuckman in Mexico City, Thursday 27 May 2010 20.02 BST larger
smaller Article history

Even tacos will be off the menu in Mexican schools. Photograph: Getty Images

The Mexican government is to ban junk food and fry-ups in primary and secondary schools in an effort to combat one of the worst obesity problems in the world.

From the beginning of the next school year, school shops will no longer be allowed to stock fizzy drinks, sugar-stuffed fruit juices, processed snacks, or more local delights such as chilli soaked sweets. Nor will school kitchens offer traditional standards such as fried tacos.

"The kids are going to complain, of course," the education minister Alonso Lujambio told W Radio today. "We are going to start a profound cultural change."

Tuesday, June 8, 2010

Day 30/Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes

Day 30... You did it... the challenge is over.... I hope that you will continue to be aware of what goes in your body and how it effects the way you feel, think, and perform… Issues physical, mental, and health related all come down to food… Beware of how food will change your life… Hopefully for the good… Good luck in your future…

Press Releases
2010 Releases
Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes
For immediate release: Monday, May 17, 2010

Boston, MA—In a new study, researchers from the Harvard School of Public Health (HSPH) have found that eating processed meat, such as bacon, sausage or processed deli meats, was associated with a 42% higher risk of heart disease and a 19% higher risk of type 2 diabetes. In contrast, the researchers did not find any higher risk of heart disease or diabetes among individuals eating unprocessed red meat, such as from beef, pork, or lamb. This work is the first systematic review and meta-analysis of the worldwide evidence for how eating unprocessed red meat and processed meat relates to risk of cardiovascular diseases and diabetes.

“Although most dietary guidelines recommend reducing meat consumption, prior individual studies have shown mixed results for relationships between meat consumption and cardiovascular diseases and diabetes,” said Renata Micha, a research fellow in the department of epidemiology at HSPH and lead author of the study. “Most prior studies also did not separately consider the health effects of eating unprocessed red versus processed meats.”

Watch a video of Micha describing the findings:

Monday, June 7, 2010

Workouts for the week

Workout #1
Complete the following:
20 pull-ups
30 push-ups
40 sit-ups
50 KBS
60 burpees

Workout #2
Back squat

Workout #3 (outside)
5 rounds of:
Run one sucide
30 air squats
30 push-ups
20 burpees
Rest 3 minutes


Day 29... Well there is today and tomorrow... what else to I have to say?????

Sunday, June 6, 2010

May Highlights

Day 28/ Paleolicious: A Paleo Inspired Cookbook

Day 28... The home stretch is here... it's Sunday the end of the weekend, and all you have is Monday & Tuesday to make it the whole 30 days... I hope you learned a great deal of PALEO information as well as learned about yourself...


Paleolicious: A Paleo Inspired Cookbook from Patrick Cummings on Vimeo.

Saturday, June 5, 2010

Day 27/ Barefoot Running

Day 27... Hey people, your 30 day challenge is almost done... Hang in there I know you can do 3 more days...

Friday, June 4, 2010

Day 26/ Robb Wolf Offers ‘The Paleolithic Solution’ To Obesity And Disease

Day 26... It's the weekend again... I'm sure this weekend will not be as difficult as last weekend... Keep going strong... 4 days left!!!

Check out Robb Wolf's site:

Paleolithic eating has come on strong in the past year as evidenced by my recent blog survey showing one in five of my readers follow the Paleo/primal lifestyle change. Thanks to the leadership of people like Dr. Loren Cordain, Art DeVany, Richard Nikoley, Mark Sisson, Nora Gedgaudas, Dr. Kurt Harris and others, the Paleo/primal movement is alive and thriving in 2010. But more than anyone else in the nearly four-year history of my podcast show, none has been requested more than today’s podcast guest!

Thursday, June 3, 2010

Diet and Exercise to the Extremes

Day 25... Five more days left of the PALEO challenge.... What's five days???

May 12, 2010
Diet and Exercise to the Extremes

I went running with Scott Jurek on a clear, chilly morning last month, an easy four-mile loop in Central Park. He ran another few miles with 50 or so adoring fans, then another few by himself, for a total of about 15. After that he showered and came to my house to cook lunch before going for a late-afternoon jog of another 10 miles or so.

That’s an easy day for Jurek, 36, an accomplished ultramarathoner. But one might say he has been in a slump: he has not won a major race since the 2008 Spartathlon. On the other hand, he set a personal record there, it was his third consecutive victory on the 153-mile course between Athens and Sparta, and he holds the fifth-, sixth- and eighth-fastest times in race history.

Wednesday, June 2, 2010

Workouts for this week

Workout #1:
4 rounds AMRAP:
pull-ups 1 minute/2 minutes
push-ups 2 minutes/ 1 minute
sit-ups 1 minute/2 minutes
air suqats 2 minutes/ 1 minute

Workout #2:
AMRAP 12 minutes of:
7 sandbag squats
7 burpees

Workout #3:
Exicute the following:
20 pull-ups
30 push-ups
40 sit ups
50 KBS
60 Burpees

How to Butterfly Pull-up

Day 24/ A breast cancer survivor KR offers the following

Day 24... Well as I mentioned to you yesterday 30 days is almost up... I know there has been some ups & downs as well as challenges... what to eat, when to eat, how much to eat, resisting GARBAGE foods, etc... Hang in there, you have less then a week to go....

A breast cancer survivor KR offers the following:

"I've had progressive post-polio muscular atrophy for about nine yrs. When I began my paleo diet two yrs. ago, I was on disability and using a scooter. On the paleo diet, my health improved to the point where seven months later I put the scooter in storage and began walking again - not just in the house but in the grocery store, etc. The bc that was diagnosed in Jan. has probably been with me for years...unfortunately, the paleo diet did not prevent its appearance.

There are many versions of paleo eating, but the basic premise is that we try to go back to what our ancestors ate pre-agriculture. That is, before grains were farmed. The farther back we go in eating habits, the more adapted we are and the less effort our immune system will need to spend dealing with the foreign proteins found in many of todays foods

Tuesday, June 1, 2010

Day 23/ How to Lead Without Saying a Word

Day 23... All I have to say is 7 more days....

How to Lead Without Saying a Word
1:46 PM Tuesday May 18, 2010
by John Baldoni

10 Must-Read Articles from HBR:
by Clayton M. Christensen, Michael Overdorf, Thomas H. Davenport, Peter F. Drucker, Daniel Goleman, Robert S. Kaplan, David P. Norton, Rosabeth Moss Kanter, John P. Kotter, Theodore Levitt, Michael E. Porter, C.K. Prahalad,Gary Hamel

How to Get the Right Work Done:
by Gina Trapani, Steven DeMaio, Tony Schwartz, Catherine McCarthy, William Oncken Jr., Donald L. Wass, Stephen R. Covey