CrossFit South Rockland

Thursday, July 29, 2010


What is it that we do?


Watch this clip:



1. CrossFit emphasizes intensity, and intensity is what creates results:

Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations. Most traditional exercise programs promote low to moderate intensity. Ever heard the myth that, to burn more fat you need to workout at a lower intensity?... this is horribly misguided information that continues to be spread even while current scientific research has found that shorter duration, higher intensity exercise is in fact better for you. Intensity is not something to be afraid of. It is the magic. It's the secret ingredient that will change your life.

2. CrossFit creates ATHLETES, not bodybuilders:

Tuesday, July 27, 2010


Workout #1
5 rounds for time:
10 hang cleans
15 burpees

Part 1
AMRAP 20 minutes
400m run
Max effort pull-ups

Part 2
150 KBS for time

Workout #3
For time:
Run 1 mile
Row 2K
Run 1 mile

Mark Rippetoe "Most Cyclists Aren't Athletes"

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Picky Eaters

Picky Eaters
13 Jul 2010 08:55 am
by Patrick Appel

The WSJ profiles adults with limited palates. Jackson Kuhl nods:

We all have likes and dislikes; I don’t care how much of a delicacy they are in Cambodia — I ain’t eating a tarantula. Still, experience with my son taught me that, as the article suggests, picky eating is a neurosis. I don’t think it’s a coincidence that in both cases, the appetites of my guy and the pediatrician’s son expanded at the same age when kids demonstrate greater self-awareness and personal responsibility. Becoming more confident, they realize they have some control of their environment and new foods are no longer as strange or anxiety-inducing. The stakes aren’t as high as they once believed. They recognize a meal is a finite experience and that if there’s some broccoli on the plate, they can just eat and be done with it because dinner will soon be over.

I’m not as judgmental as some people around here about vegetarians (I lean paleo in my diet, which is just another kind of self-selection), but I do think some of the extreme types, like vegans, are adult picky eaters who wrap their neuroses in an ideological flag.

There is some truth in that. Vegetarians are often people who never much liked meat in the first place. There are certainly formerly meat-loving vegetarians, but moral arguments are more compelling the less you like what you are giving up. Veganism doesn't work the same way; none of us inherently dislike all animal products.

Monday, July 26, 2010

Fructose May Increase Blood Pressure

(CBS) If you're consuming a lot of fructose, look out.

A new study found increased rates of borderline high blood pressure amongst people who consumed at least 74 grams of fructose a day - about four soda's worth.

Fructose is found naturally in fruit and table sugar and also in high-fructose corn syrup, a corn-based product often used to sweeten processed foods, juices and sodas.

"There is no question that fructose itself appears to have effects that other sugars don't have," Dr. Michel Chonchol of the University of Colorado Denver, who worked on the study, told Reuters.

Sunday, July 25, 2010

40 Belief-Shaking Remarks From a Ruthless Nonconformist

40 Belief-Shaking Remarks From a Ruthless Nonconformist
by David on March 26, 2010

If there’s one thing Friedrich Nietzsche did well, it’s obliterate feel-good beliefs people have about themselves. He has been criticized for being a misanthrope, a subvert, a cynic and a pessimist, but I think these assessments are off the mark. I believe he only wanted human beings to be more honest with themselves.

He did have a remarkable gift for aphorism — he once declared, “It is my ambition to say in ten sentences what others say in a whole book.” A hundred years after his death, Nietzsche retains his disturbing talent for turning a person’s worldview upside-down with one jarring remark.

Even today his words remain controversial. They hit nerves. Most of his views are completely at odds with the status quo.

Friday, July 23, 2010

Nut? What Nut? The Squirrel Outwits to Survive

July 5, 2010
Nut? What Nut? The Squirrel Outwits to SurviveBy NATALIE ANGIER

I was walking through the neighborhood one afternoon when, on turning a corner, I nearly tripped over a gray squirrel that was sitting in the middle of the sidewalk, eating a nut. Startled by my sudden appearance, the squirrel dashed out to the road — right in front of an oncoming car.

Before I had time to scream, the squirrel had gotten caught in the car’s front hubcap, had spun around once like a cartoon character in a clothes dryer, and was spat back off. When the car drove away, the squirrel picked itself up, wobbled for a moment or two, and then resolutely hopped across the street.

Wednesday, July 21, 2010

The whole 9

Eating Like A Caveman: An Interview with Eric Devine

Eating Like A Caveman: An Interview with Eric Devine
Posted By A Sweet Life Staff On July 12, 2010 @ 8:13 am In Blood Sugar Control, Featured, Food & Nutrition
No Comments

In his book The Omnivore’s Dilemma, Michael Pollan outlines the problems created by not feeding cattle what they have evolved to eat – grass. Feeding cattle corn, he says, violates the biological or evolutionary logic of bovine digestion. And moreover, most of the health problems that afflict feedlot cattle, “can be traced either directly or indirectly to their diet.” As a type 1 diabetic, I know all too well what it means to suffer health problems related to diet. No matter how carefully I count carbohydrates, no matter how carefully I dose my insulin, most of the time I end up too high or too low. That, in turn, makes me feel lousy. So what I’m ultimately left with is the sense that food – which I need and which I also love- is making me feel sick.

Just at the time I was struggling with this idea, I read Eric Devine’s essay, Why I Eat Like A Caveman [1]. Eric, who follows the Paleolithic Diet, eats no dairy, no grains, no sugar, and no processed food. I first reacted to his diet with disbelief – how could anyone give up all grains? But the more I thought about it, the more logical it seemed. Humans, just like cattle, should eat what we’ve evolved to eat, not what is easy and comfortable.
Both curious and skeptical, I decided to try the Paleolithic Diet. And here I am now, after a week of eating Paleo-style [2], saying that for the first time in the 8 years since my diabetes diagnosis, food is not making me feel sick. I still have doubts about whether this is a diet I could continue long-term, or if this is a diet that will give my body enough energy to run marathons. And as a newbie caveman, I’m still full of questions. Looking for guidance from a pro, I talked to fellow type 1 diabetic Eric Devine to learn more about eating like a caveman.

Tuesday, July 20, 2010


Workout #1
3 rounds for time:
400m run
21 KBS
12 pull ups

Push Jerk

Workout #2
AMRAP 20 minutes:
3 rounds of cindy (5 pull ups/10 push ups/ 15 air squats)
7 squat cleans

Workout #3
Inverted "Kelly"
5 rounds for time:
400m run
30 box jumps
30 MB cleans

What should I eat????

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.  Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Sunday, July 18, 2010

Phys Ed: What Exercise Science Doesn’t Know About Women

June 30, 2010, 12:01 am

Phys Ed: What Exercise Science Doesn’t Know About Women
Thomas Barwick/Getty Images

Several years ago, Dr. David Rowlands, a senior lecturer with the Institute of Food, Nutrition and Human Health at Massey University in New Zealand, set out to study the role of protein in recovery from hard exercise. He asked a group of male cyclists to ride intensely until their legs were aching and virtually all of their stored muscle fuel had been depleted. The cyclists then consumed bars and drinks that contained either mostly carbohydrates or both carbohydrates and protein. Then, over the next few days, they completed two sessions of hard intervals. One took place the following morning; the next, two days later.

Dr. Rowlands found that the cyclists showed little benefit during the first interval session. But during the second, the men who ingested protein had an overall performance gain of more than 4 percent, compared with the men who took only carbohydrates, “which is huge, in competitive terms,” Dr. Rowlands says. Other researchers’ earlier studies produced similar results. Protein seems to aid in the uptake of carbohydrates from the blood; muscles pack in more fuel after exercise if those calories are accompanied by protein. The protein is also thought to aid in the repair of muscle damage after hard exercise. Dr. Rowlands’s work, which was published in 2008, was right in line with conventional wisdom.

Friday, July 16, 2010

Look at this s#*t!

Why food prices are skyhigh

Grocery insiders say the two big supermarket chains are using dodgy tactics when dealing with food producers – including pocketing discounts instead of passing them on.

They say small Kiwi companies are getting hurt as the big players negotiate aggressively.

Last week the Green Party and Horticulture New Zealand called for a supermarket code of conduct and an ombudsman to investigate prices after fruit and vegetable growers complained supermarket mark-ups were up to 500% higher than what they were paid at the gate.

Since then several producers have told the Sunday Star-Times that supermarket tactics include:

Thursday, July 15, 2010

What the F*@K is TABATA?

What is a Tabata and how is it performed?

A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. Usually, the round with the smallest number is your score. You can also count total reps completed over the whole sequence.

History of the Tabata Interval

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

Untitled from Carl Borg on Vimeo.

Wednesday, July 14, 2010

Tony Macarouny: Parkour and Free Running

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The Trevor Ray Showreel

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Fructose Sugar Makes Maturing Human Fat Cells Fatter, Less Insulin-Sensitive

Fructose Sugar Makes Maturing Human Fat Cells Fatter, Less Insulin-Sensitive

Released: 6/20/2010 2:00 PM EDT
Source: Endocrine Society

Newswise — Fructose, the sugar widely used as high-fructose corn syrup in soft drinks and processed foods, often gets some of the blame for the widespread rise in obesity. Now a laboratory study has found that when fructose is present as children’s fat cells mature, it makes more of these cells mature into fat cells in belly fat and less able to respond to insulin in both belly fat and fat located below the skin.

The results will be presented Sunday at The Endocrine Society’s 92nd Annual Meeting in San Diego by lead author Georgina Coade, a PhD student at the University of Bristol in the U.K.

“Our results suggest that high levels of fructose, which may result from eating a diet high in fructose, throughout childhood may lead to an increase in visceral [abdominal] obesity, which is associated with increased cardiometabolic risk,” Coade said.

Tuesday, July 13, 2010

This week!

WOD #1:
3 rounds for time:
30 squat cleans
30 pull ups
800m run

WOD #2:
5 rounds for time:
15 OHS

WOD #3:
Clean & jerk 30 reps for time

Back squat

Wean Yourself Off Processed Foods in 7 Steps

Must read!!!

Wean Yourself Off Processed Foods in 7 Steps

Sunday, July 11, 2010

10 Ways To Use Coconut Oil

10 Ways To Use Coconut Oil

Coconut oil is a staple in my kitchen, bathroom and even the first aide kit. Virgin coconut oil is known over the world for it's anti-inflammatory, hydrating and even antimicrobial properties. This article is about using coconut oil for beauty, first aid and to calm the occasional upset tummy.

There are major differences in coconut oil.  When you are ready to buy coconut oil make sure you get Virgin Coconut Oil, not the kind used in tanning oils etc.  This is my favorite coconut oil from Dr. Mercola.

Ten ways to use coconut oil for beauty....

1.  Moisturizer....  Rub into hands, feet, and legs for a soft glow and silky smooth skin.  I like to use it on damp skin and always right after shaving my legs.  It does take a little bit of time for your skin to absorb the oil but it is never greasy feeling!

2.  For a natural lip balm.... Use a small dab on lips to keep them soft and supple.

3.  For nails.... Use on your fingernails to give a hydrating seal that helps stop brittle nails and hangnails.

Friday, July 9, 2010

Hip Mobility

Hip capsule and rotator stretches from Thames CrossFit on Vimeo.

Do I need to be in Shape?

Do I need to be in Shape?
By John
Published: June 17, 2010

Going through both CrossFit Football site, SoCal/Balboa and your new FAQ Talk to me Johnnie site and I notice a consistent message of strength, power and speed. I recently went to a Starting Strength Seminar and came away from it with a newfound respect for strength as the basis for all athletics. My question relates to strength as an underlying prerequisite for further progression on CrossFit Football or even as a precursor for any development as an athlete. Should a person focus on getting stronger and commit to a straight strength program before looking at launching into CFFB/CF programs? By getting stronger and developing strength, I mean achieving the greatest potential strength from linear progression as possible, then moving onto intermediate lifting and milking it till gains stop and certain strength levels have been achieved? And during this time one should limit metabolic/high intensity conditioning? I realize it depends on the end goals but the impression I have is that since strength is the basis of all athletics, get strong before doing anything else?!

Great sites, keep the knowledge flowing!

Thursday, July 8, 2010

Six Times

"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success."~ Stephen A. Brennan ~

Six Times from Patrick Cummings on Vimeo.

Wednesday, July 7, 2010

Urban Monkey

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The clean & jerk


Hey Gang,

I was wondering who was still hanging with the Paleo deal??? As you recall the 30 day challenge was a wile ago & also demonstrated the power of food... changing the way you eat effects your well being, looks, and performance... not to mention will help you live longer...

If anything, stick with the Paleo way of life Monday through Friday... Then, live during the weekend, but don't go too crazy, or you will pay for it.... trust me...


"In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking."~ Sir John Lubbock

Tuesday, July 6, 2010

This week's WOD's

Workout #1:
20 pull ups
30 push ups
40 sit ups
50 air squats
*Rest 3 minutes after each round*

Workout #2:
Pull ups

Workout #3
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

Sunday, July 4, 2010

Happy 4th of July

In the United States, Independence Day, commonly known as the Fourth of July, is a federal holiday commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is commonly associated with fireworks, parades, barbecues, carnivals, fairs, picnics, concerts, baseball games, family reunions, political speeches and ceremonies, and various other public and private events celebrating the history, government, and traditions of the United States. Independence Day is the national day of the United States.

I hope all of you enjoy this special day with your family, friends, and loved ones. God bless!


Saturday, July 3, 2010

Sugar = Sugar = Sugar

Sugar = Sugar = Sugar

We got the idea for this post in the middle of our SnoRidge CrossFit workshop. We were about an hour into the afternoon, and Dallas was talking about how (and why) sugar and artificial sweeteners make you less healthy. That led to a discussion of all the sneaky ways big business, marketing campaigns and advertisers find to appease the sugar tantrums in all of us. Which prompted one attendee to ask, “Do you have a comprehensive list of sugars somewhere on your site? A way to identify the different forms of sugar we may see in a list of product ingredients?”