CrossFit South Rockland

Sunday, October 31, 2010

October Highlights

Happy Halloween

Day 14... Eat like a cave man

By Pamela Reinsel Cotter
Journal Thrive Editor

With the increase in food allergies and weight gain in the U.S., many people are going back in time … way back in time … to eating like our caveman ancestors did.

Known by such names as “Cave Man Diet,” “NeanderThin” or “Paleo Diet,” the menu is popular with many fitness circles. CrossFit Providence, for one, is a gym that recommends its members eat like a hunter/gatherer at least 80 percent of the time.

What did a cave man eat?
“At its most basic, the Paleo Diet tells us to eat the foods our ancestors ate prior to agriculture and animal husbandry and avoid the foods that came after this stage in our evolution,” says Douglas Robb, author of the e-book “A Paleo Diet for the 21st Century.”

“This means saying yes to animal protein — meat, fish, shellfish, eggs, poultry, fruit, vegetables, nuts, seeds and mushrooms,” he says, adding “It also means saying no to grains, dairy, beans/legumes, potatoes and obviously anything processed or dosed with antibiotics and steroids.”

Loren Cordain, Ph.D., started the trend in his 2004 book, “The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat.” He says you can cook with oil, but it’s restricted “to those from fruits (olive, oil palm, avocado) or tree nuts (coconut, walnut, almond, hazelnut, pecan, macadamia).”

And coffee lovers, beware. True cavemen only drank water. If you must have caffeine, they recommend just green tea. Fruit juices have added sugars, which are not allowed.

Saturday, October 30, 2010

Day 13... Overweight and obesity are known risk factors for:

Overweight and obesity are known risk factors for:
•coronary heart disease
•high blood cholesterol
•gallbladder disease
•osteoarthritis (degeneration of cartilage and bone of joints)
•sleep apnea and other breathing problems
•some forms of cancer (breast, colorectal, endometrial, and kidney)

Obesity is also associated with:
•complications of pregnancy
•menstrual irregularities
•hirsutism (presence of excess body and facial hair)
•stress incontinence (urine leakage caused by weak pelvic floor muscles)
•psychological disorders, such as depression
•increased surgical risk
•increased mortality

Friday, October 29, 2010


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Day 12... Never stop believing

Day 12... and yet another weekend is approaching us... I hope all of you are learning from this challenge... In addition, I have seen some people pull away from the pack in terms of training... I wonder why???

Anyhow, keep at it... you will succeed...

"Life has no limitations, except the ones you make."
~ Les Brown

"High expectations are the key to everything."

-- Sam Walton, Founder Walmart


Thursday, October 28, 2010

Day 11... CrossFit Training and Paleo Diet Harmonize To Maximize Fitness and Cure Illness

October 25, 2010 Health News RSS

(PRLEAP.COM) The Paleo Diet and CrossFit training have become synonymous in recent years among those wanting to achieve maximum fitness and excellent health. But why have these two lifestyle disciplines stood out from other training methodologies and diets? There is no better person to ask this question than Travis Schefcik, a certified L1 CrossFit trainer and Paleo Diet enthusiast who, after being diagnosed with a dangerous heart condition, embarked on a journey to discover how to simultaneously optimize his health and fitness.

In this real-life story of determination and will to live a fruitful life against the odds, Travis Schefcik, a U.S. Navy Officer, reveals his story and thoughts on combining the Paleo Diet and CrossFit training to Paleo Cookbook author Nikki Young.

Travis first embraced CrossFit upon entering the U.S. Navy where he served in Iraq. CrossFit is a strength and conditioning fitness methodology used in 1,700 + gyms worldwide and by fire departments, law enforcement agencies and armed forces, globally. Travis immediately realized the benefits of CrossFit just by looking at how incredibly fit the guys he trained with were, "The guys I saw doing CrossFit workouts were super fit, and they were always changing their workout routine. CrossFit delivers results and I was hooked from the first CrossFit workout I completed".

Wednesday, October 27, 2010

Crossfit Ladies

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Nest Level Performance

day 10... How To Eat Clean Without Cleaning Out Your Wallet

I came across this great and informative essay by Shane Skowron, a CrossFitter out of New York, on the CF Nutrition forum. He kindly gave me permission to repost it.

Thanks Shane.

How To Eat Clean Without Cleaning Out Your Wallet

Let us start with the truism that eating a healthy diet will inevitably be more expensive than eating a diet of junk, empty calories, and monotony. In theory, it is possible to survive on cheap foods for a few dollars each week. In fact, that’s how millions of people live every day. Most grains, sweeteners, and mystery meats are available at dirt cheap prices, for various political and agricultural reasons that need not be explored here. If you’ve spent enough time on the CF nutrition forum, you will agree that the improvements in your performance and your appearance are worth the extra expense. You should also consider that a healthy diet might save lots of money in medical and dental expenses further down the road.

The point of this document is to show you how you can minimize the costs you spend on a quality diet with proper planning, research, and storage space. It is tailored toward people who follow a paleo or mostly-paleo diet, but the same principles apply to people who choose to eat modern agricultural foods too.

Before you start considering how to save money on a particular diet, you should figure out what sort of diet suits you best. The most important considerations will be your estimated caloric intake, your approximate macronutrient ratio, an idea of foods that you choose not to eat, and your available storage space.

Monday, October 25, 2010


Workout #1
Part 1:
Three rounds for time:
15 clean & jerk (barbell/DB coaches choice)
15 burpees

Part 2:
5 rounds of:
15 front squats
25 double unders

Workout #2
Five rounds for time:
30 pull ups
20 Deadlifts
Run 800m

Workout #3
Kettlebell medley/ Deck of cards
Spades- KBS
Diamonds- KB wall ball sub
Clubs- KB SDHP
Hearts- KB thrusters

Week 2... Day 8...

I hope all of you made it through the weekend.... if you happen to fall of the wagon I suggest getting your ass back on!!!! Take it as a learning experience....

You’re beginning the second week... Good luck...

Remember, I'm here to help you succeed...


This Cooking Oil is a Powerful Virus-Destroyer and Antibiotic…

You've no doubt noticed that for about the last 60 years the majority of health care officials and the media have been telling you saturated fats are bad for your health and lead to a host of negative consequences, like elevated cholesterol, obesity, heart disease and Alzheimer's disease.

Meanwhile during this same 60 years the American levels of heart disease, obesity, elevated serum cholesterol and Alzheimer's have skyrocketed compared to our ancestors, and even compared to modern-day primitive societies using saturated fat as a dietary staple.

Did you know that multiple studies on Pacific Island populations who get 30-60% of their total caloric intact from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease?[1]

Clearly, a lot of confusion and contradictory evidence exists on the subject of saturated fats, even among health care professionals.

But I'm going to tell you something that public health officials and the media aren't telling you.

Sunday, October 24, 2010

Day 7... Lesson in Life

Day 7... I hope the weekend was well to you...

"Without goals, and plans to reach them, 
you are like a ship that has set sail with no destination."
~ Fitzhugh Dodson

Saturday, October 23, 2010

Day 6... The food Dee

I hope everything is going well so far.... Your 6 days in... Stay positive and on track... I know you can succeed... 

Check out this site:

"I've always felt it was not up to anyone else to make me give my best."
~ Akeem Olajuwon

Friday, October 22, 2010


These bars are PALEO friendly... check it out:

Day 5... Failing is Living

Day 5 is here... the weekend is about to challenge you... I want you to try you f*#cking hardest to make it through the weekend... dinners, social events, etc... It's not easy, but as I mentioned to you previously is 30 days... You are doing this for you and to experience the power of PALEO... hang in there... I'm here for your support...


"Successful people are successful because they form the habits of doing those things that failures don't like to do."~ Albert Gray

Thursday, October 21, 2010

What do I eat???

Here is another helpful web page:

Day 4... The Paleo Diet Autoimmune Program

Day 4... I can't make it any easier....

The Paleo Diet Autoimmune Program
Food List

The following foods ARE recommended on the Paleo Diet Autoimmune Program:


The very best meats are wild game, followed by meat from animals raised on their natural diet. (For cows and buffalo, this would be animals raised on the range, and not finished in a feedlot.) And whenever possible eat fresh meat, not processed or salted deli meat.

Lean Beef (trimmed of visible fat)

• Flank steak

• Top sirloin steak

• Extra lean hamburger

• London broil

• Chuck steak

• Veal (lean)

• Lean red meat

Wednesday, October 20, 2010

Do Women Sweat Differently Than Men?

October 20, 2010, 12:01 am

Do Women Sweat Differently Than Men?

Does a hard-working woman sweat like a man? That question, which has figured in many an antiperspirant commercial, has received surprisingly little scientific scrutiny. But a new study published this month in the journal Experimental Physiology provides persuasive evidence that women do sweat copiously during exercise. (Did anyone really believe they misted?) But fit women seem to sweat differently than unfit people of either sex, and quite differently than fit men, a fact that has implications for sports performance. It also may have some bearing on what it has meant, since prehistory, to be female.

For the study, researchers at Osaka International University and Kobe University in Japan recruited a pool of trained athletes, male and female, as well as an age- and gender-matched group of untrained volunteers. The men and women in the two groups were similar in terms of weight. All of the volunteers rode stationary bikes in a physiology lab heated to a balmy 86 degrees. The beginning of the hourlong session was leisurely; the pedaling intensity was only about 30 percent of each volunteer’s maximal oxygen capacity (VO2max). Then it became tougher, rising to 50 percent of each rider’s VO2 max, while the final 20 minutes required that the riders work at a strenuous 65 percent of his or her VO2 max. Throughout, researchers monitored how much perspiration the cyclists were producing on their foreheads, chests, backs, forearms and thighs. The researchers also determined how many sweat glands were active during each rider’s session. A person’s overall sweat rate depends on how many sweat glands his or her body activates and how much sweat is excreted at each gland.

Day 3... Nutrition Info

Day 3... I hope you keeping track of your consumption... It may sound silly to some of you, but the shit works!!!

Nutrition Info

The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

If you are ready to be lean and healthy, then look around and subscribe to our newsletter. Learn how to lower your risk of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, autoimmune diseases, and more. On this website, and in our books and newsletter, you’ll learn the latest science and practical scientific tips that will lead to optimum health and performance. This truly is the world’s healthiest diet.

Tuesday, October 19, 2010

Paleo assistance

One of my superstar clients has been posting Paleo foods as well as recipes...

Check it out:

Also check out:


Workout #1
Complete the following:
Box jumps    21-18-15-12-9-6-3
Bench press 3-6-9-12-15-18-21

Workout #2
AMRAP 20 minutes:
20 double unders
10 knees to elbows
3 back squats

Workout #3
Complete the following for time:
100 pull  ups
100 v ups
100push ups
100 tucks
100 jump lunges
100 hollow rocks
100 squats
100 sit ups

Day 2... Paleo... Part 2

Day 2... well I hope that day 1 was an eye opener for most of you... I also see how many of you waited to day 1 to ask questions (I gave you a week)... Whatever the case, I'm here to help you...

"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

Monday, October 18, 2010

Buddy lee & Double unders

Day 1...

Today is the first day of the Paleo challenge... I hope you are all set... I suggest keeping a food log... keep a note pad, word document, spread sheet, or whatever else you can think of to keep track of what your consuming...

This will also make you aware of the quality fuel that you are putting into your body...

Once again good luck!!!


Friday, October 15, 2010

Why Nutrition?


"Success is not forever and failure isn't fatal."~ Don Shula

"Few people have any next, they live from hand to mouth without a plan, and are always at the end of their line." ~ Ralph Waldo Emerson

"It's simply a matter of doing what you do best and not worrying about what the other fellow is going to do." ~ John R. Amos

Thursday, October 14, 2010

Haile Gebreselassie Video Analysis

Paleolithic Diet

The Paleolithic Diet ("Paleo" is a common abbreviation) is based on eating foods that our Paleolithic ancestors ate. The "Paleolithic" refers to the Paleolithic Age, which is a formal time period on Geologic Time Charts from about 2,500,000 years ago to about 10,000 years ago. The premise is that during the Paleolithic, we evolved a specific genome that has only changed 0.01 per cent in these last 10,000 years. However, during this recent time span mass agriculture, grains/grain products, sugars/sugar products, dairy/dairy products, and a plethora of processed foods have all been introduced as a regular part of the human diet. We are not eating the foods we are genetically and physiologically adapted to eat (99.9% of our genetic profile is still Paleolithic); and the discordance is an underlying cause for much of the "diseases of civilization", "syndrome X", obesity, and "diseases of old age" that are so epidemic in our society today.

As Dr. Cordain and others' scientific research reveal - the evolutionary, genetic, and clinical evidence point to a natural (i.e., unprocessed foods), omnivorous diet as the healthiest way to eat. Dr. Cordain's research shows that 70% of the average caloric intake of Americans is from foods that did not even exist for our Paleolithic ancestors. This discordance is having tremendously negative health consequences for our society as a whole.

Wednesday, October 13, 2010


Change your life in 30 days

Reminder the PALEO challenge begins Monday 10/18 and will run until 11/17... Stay tuned for helpful hints, website, and other materials that will help you throughout the 30 days...

You can do it!

Contact me for Q & A...

Check out this site:


"Some self-confronting questions: 'Where do I want to be at any given time? How am I going to get there? What do I have to do to get myself from where I am to where I want to be? ... What's the first, small step I can take to get moving?'"~ George A. Ford

Tuesday, October 12, 2010



Eating Paleo is really easy once you make the decision, and get the hang of it. Below

are some suggestions that can help make your shopping and food preparation easier,

and some ideas that can help when you're dining out or traveling.

Tips for Paleo Diet Autoimmune Grocery Shopping

All Paleolithic food can be found at your local grocery store. If you choose, you can

order specialty oils and game meats that offer free-range meats from specialty stores.

READ LABELS: Buy foods that contain no grains, legumes (peanuts), dairy products,

salt, yeast (baked goods, pickled foods, vinegar, fermented foods, and fermented

beverages), tomatoes, eggs, processed sugars, starchy root vegetables (potatoes,

yams, and sweet potatoes), and added fats (except for permitted oils in limited

quantities). In fact, most of the food you buy (fresh fruits, vegetables, meat, and

seafood) won't have much of a label.

Monday, October 11, 2010

Everyday Paleo

Well as you know we will be begining out 30 day PALEO challenge Monday 10/18... i hope more of you take the challenge this time around...

Please ask questions regarding the challenge...

Below I have listed a helpful website for ideas.... check it out


Sunday, October 10, 2010

You SUCK as a Man

You SUCK as a Man
By bsekula, on October 4th, 2010

And it’s embarrassing.

Editor’s note: This post contains what some might consider offensive language or a serious assault on manhood (yours or others). If you find any of the aforementioned potentially offensive, do not read this post. Remaining in denial or being uninformed is better than being exposed (and if it keeps you from getting in trouble with the wife, all the better). Instead, go here, here or here. If those don’t work for you, try this for comfort. It’s likely part of your current problem.

If you’re a man and have bigger boobs than your wife or wear pants with a waist size bigger than the length, you suck. No exceptions.

It’s the only conclusion that can be drawn – the introduction of the “sucking man” has led to a decrease in stature, an increase in estrogen and a softness you cannot deny. Prehistoric men were not soft or fat (neither was your grandpa). No, their boobs weren’t bigger than their wife’s (like yours). No, they didn’t wear 44×32 inch pants (seriously?). No, they weren’t vegetarians. No, and most assuredly, they didn’t jump on an elliptical four or five days a week.

And without question, while most of your body is big – the man-boobs mean your “manhood” is shrinking – it also means your brain is small and getting smaller.

Friday, October 8, 2010

Who are you?

"To a very large extent men and women are a product of how they define themselves. As a result of a combination of innate ideas and the intimate influences of the culture and environment we grow up in, we come to have beliefs about the nature of being human. These beliefs penetrate to a very deep level of our psychosomatic systems, our minds and brains, our nervous systems, our endocrine systems, and even our blood and sinews. We act, speak, and think according to these deeply held beliefs and belief systems." ~ Jeremy W. Hayward

Thursday, October 7, 2010

School Lunch and a Trader Joe’s Find

School Lunch and a Trader Joe’s Find
Posted on September 11, 2010 by Sarah in Dinner, Food, Lunch, MealPlan, News

I have had a couple requests for more school lunch ideas. I posted one on my Facebook page a few weeks ago, which I have also added to this post, along with another picture of a common school lunch for my boys.

I also had a blog reader email me about a pre-seasoned salmon that he found at Trader Joe’s. I usually steer away from the pre-packaged or pre-seasoned food but this one is GREAT!

Last but not least, we are planning on shooting another cooking demo this weekend so stay tuned!

School Lunch Ideas:

Day 1
Sliced left over grilled chicken
Carrot sticks
Apple slices
Mixed nuts and dried Fruit

Wednesday, October 6, 2010

Double under how to....

Double Unders from Patrick Cummings on Vimeo.

"Time = Life. Therefore, waste your time and waste of your life, or master your time and master your life."~ Alan Lakein

"One cannot buy, rent or hire more time. The supply of time is totally inelastic. No matter how high the demand, the supply will not go up. There is no price for it. Time is totally perishable and cannot be stored. Yesterday's time is gone forever, and will never come back. Time is always in short supply. There is no substitute for time. Everything requires time. All work takes place in, and uses up time. Yet most people take for granted this unique, irreplaceable and necessary resource."
~ Peter F. Drucker

The rest of your life is not only WORTH this commitment from you,
but is begging you to make it!

Every time you look at a clock, simply ask yourself this question,
"Right now, am I getting the RESULTS I expect?"

If not, ask yourself this,
"What do I need to do differently,
right now, to make sure I get better RESULTS in the TIME I have?"

Tuesday, October 5, 2010

How do you define success?

I hope all of you have been working on your GOALS... This is what takes us to the next level... Why settle for being average??? Everyone has the capability of becoming better at what the do... If there is no direction you will never get there... GOAL setting is you key to SUCCESS...

"Time is the coin of your life. It is the only coin you have, and only you can determine how it will be spent. Be careful lest you let other people spend it for you."
 ~ Carl Sandburg
Success can be found in the strangest places. More importantly though, one’s own definition of the word can give it many different meanings. I hope I haven’t lost you already, just hear me out. I was having a conversation with one of the other coaches on success and the fear of failing the other day. “How did you get over with the fear of failing?” he asked me about opening World Camp. I chuckled briefly and fired back, “when that day comes, I will let you know.” I think the fear of failure is what drives the majority of us to continue the pursuit for excellence thus getting us further away from the point. Which leads me to the question, “is success and not failing the same thing?” I would have to say no. There are plenty of businesses out there who have been around for years that are not successful but yet, have not reached the point of failure.

Monday, October 4, 2010

Da WOD's

Workout #1:
Run or row 1000m
21-15-9 reps
Front squat & knees to elbows
Run or row 1000m

Workout #2:
Part 1:
100 burpees for time

Part 2:
5 rounds of:
Row 500m
Run 400m

Workout #3:
For time:
10-20-30 reps
MB cleans, 100ft walking lunges, OHS

Practice CrossFit Double Under Demo

Sunday, October 3, 2010

Celiac disease can develop in adults

Celiac disease can develop in adults

Researchers are surprised to find the autoimmune disorder may arise much later than had been thought possible.

September 27, 2010
By Jeannine Stein, Los Angeles Times

Cases of celiac disease may be on the rise, in large part because people can develop the autoimmune disorder much later in life than previously thought, according to a study published Monday in the Annals of Medicine.

The prevalence of the disease more than doubled among a group of 3,511 seemingly healthy adults between 1974 and 1989, researchers found. By retesting blood samples collected decades ago, they also determined that 15 of the 16 people who had celiac disease were not diagnosed at the time by their doctors.

The findings should prompt physicians and scientists to reexamine some of their fundamental assumptions about the disorder.

"A lot of those rules of thumb have to be reevaluated as we learn more about it and we find patients developing the disease later in life," said Dr. Eric Esrailian, a gastroenterologist at UCLA's David Geffen School of Medicine, who wasn't involved in the study.

Saturday, October 2, 2010

September Highlights

Virus 'link' to childhood obesity

19 September 2010
Virus 'link' to childhood obesity

How the AD36 virus infects people and why it affects people differently is not known

A virus which causes respiratory infections has been linked to childhood obesity, in a study that is likely to reignite a controversial debate.

Previous animal research has implicated common viruses in weight gain, but the evidence has been disputed.

The latest study, in Pediatrics, found that obese children with antibodies specific to a certain virus weighed 35lbs (15.8kg) more than those without.

Nothing has yet been proven on this theory, say UK experts.

Continue reading the main story Related storiesCan a common virus make you fat? Obesity 'may be linked to virus'

Friday, October 1, 2010

Alcohol vs. Crossfit

Alcohol vs. Crossfit
by Remy Nutrition, Science on September 14th, 2010 8 Comments

It's a party every day at CFSB

No one can deny: drunk can be fun. Not much has changed since high school/college other than maybe my alcohol tolerance and propensity to prank/trespass/sleep in public places. However, how much I value my health has definitely changed, hence the frequency I partake.

‘EtOH’ is organic chemistry for ‘alcohol’ or ethyl alcohol found in alcoholic beverages. I sometimes hung out with a crowd that would refer to alcohol by this name (yeah, nerds partied, too). Calling it EtOH redefined alcoholic beverages to be perhaps more deviant than just throwing back some beers given what we’d sometimes do with it — brew our own beer to create it, extract/isomerize elicit substances into it, among other things. Making it into numerous games also redefined it — pong, flip-cup, etc. Calling it another name highlighted the values I identified with then.