CrossFit South Rockland

Saturday, December 31, 2011

Ultimate Motivation, No Excuses!

Saturday WOD

Warm up
Roll back reach
Hollow rock 
Sit ups

Shoulder distraction 

Four rounds of: 
"Pass the baton"
Teams of 3 (women-over 30lbs/ men over 50lbs)
#1 carries the object 250ft 
#2 max effort pull ups
#3 max effort push ups
After all three team member complete one round 1 minute rest & add up the team reps from pull ups & push ups

Zone diet


The diet centers on a "40:30:30" ratio of calories obtained daily from carbohydratesproteins, and fats, respectively. The ideal formula has been under debate, although studies over the past several years (including a non-scientific study by the PBS documentary show Scientific American Frontiers) have shown that it can produce weight loss at reasonable rates.[citation needed] The Scientific American Frontiers study compared the effectiveness of several popular 'diet' regimens including the Zone; somewhat to the surprise of the show's staff, the participants on the Zone experienced the greatest fat loss while simultaneously gaining muscle mass.[citation needed] Participants also reported the Zone as the easiest regime to adjust to, i.e., having the fewest adverse affects such as fatigue or hunger.[citation needed] Most people who report fatigue find that the fatigue diminishes by day 2 or 3.
"The Zone" is Sears' term for proper hormone balance. When insulin levels are neither too high nor too low and glucagon levels are not too high, then specific anti-inflammatory chemicals (types of eicosanoids) are released, which have similar effects to aspirin, but without downsides such as gastric bleeding. Sears claims that a 30:40 ratio of protein to carbohydrates triggers this effect, and this is called 'The Zone.' Sears claims that these natural anti-inflammatories are heart- and health-friendly. There is no evidence that eating in this way affects hormone levels.
Additionally, the human body in calorie balance does not have to store excess calories as fat. The human body cannot store fat and burn fat at the same time[citation needed], and Sears believes it takes time (significant time if insulin levels were high because of unbalanced eating) to switch from the former to the latter.[citation needed] Using stored fat for energy causes weight loss.
Another key feature of the Zone diet, introduced in his later books, is an intake of a particular ratio of Omega-3 to Omega-6 fatty acids. Dr. Sears is believed to have popularised the taking of pharmaceutical-grade Omega 3 fish oils.[2]

[edit]Hormonal paradoxes

Sears believes in a hormonal paradox contrary to the "low-fat/high carbohydrate" rationale of most diets (including the USDA "Food Pyramid"). He claims that the relatively high proportion of carbohydrate in these diets—by comparison to protein— increases the production of the hormone insulin, causing the body to store more fat. The example proposed by Sears is the cattle ranching practice of fattening livestock efficiently by feeding them high amounts of high-carbohydrate grain. However, excess fat gains can be attributable to the amount of the grain and thus the total amount of calories consumed. Sears also points out the supposed irony:
"data analysis ... shows that in spite of the fact that the American public has dramatically cut back on the amount of fat consumed, the country has experienced an epidemic rise in obesity." [3]
Additionally, Sears suggests fat consumption is essential for "burning" fat. His rationale is: Monounsaturated fats in a meal contribute to a feeling of fullness and decrease the rate at which carbohydrates are absorbed into the bloodstream. Slower carbohydrate absorption means lower insulin levels which means less stored fat and a faster transition to fat burning. If the body needs energy and can't burn fat because of high insulin levels, a person feels tired as their brain starves and metabolism slows to compensate. This occurs because the brain runs on glucose and high insulin levels deplete blood glucose levels. Such a condition, rebound hypoglycemia, causes sweet cravings (which just starts the high-insulin cycle all over again).
Sears describes a Zone meal as follows: "Eat as much protein as the palm of your hand, as much non-starchy raw vegetables as you can stand for the vitamins, enough carbohydrates to maintain mental clarity because the brain runs on glucose, and enough monounsaturated oils to keep feelings of hunger away."

Friday, December 30, 2011


Virtual shovel with Rob

Partner warm up
Jump over crawl under
Hollow rocks
Stick jump (reaction jumps)

Skill- C & J

30 clean and jerks for time

Thursday, December 29, 2011



Garry, Coach + 25lbs and went on to push up Coach + 45lbs 

Warm up
Broad jumps
Inch worm
Walking Sampson
GHD sit ups
GHD back ext

Skill- floss hamstrings & rope climbs

Five rounds of:
400m run
50 air squats
1 rope climb

Wednesday, December 28, 2011

The 2012 Challenge (45day challenge)

The 2012 Challenge will begin on January 9th and end on February 23rd... I will allow clients to use the Zone as well as Paleo principals of nutrition... for best results I suggest using a combination of both methods... 

There will be three age categories...
  • Jr. ages 15 to 24
  • Open 25 to 44
  • Masters 45 and over

There will be one male and female winner from each age category... Winners will win 6 group session, a t-shirt, and a bumper sticker... 


Partner warm up
MB chest pass
MB hip toss
MB sit ups
MB partner up and over (between legs and over head)

Skill- rack stretch & KB snatch

15 minute AMRAP
5 Burpees
10 Toes to rings
5 KB snatch R/L

Five Things You Should Stop Doing in 2012

I recently got back from a month's vacation — the longest I've ever taken, and a shocking indulgence for an American. (Earlier this summer, I was still fretting about how to pull off two weeks unplugged.) The distance, though, helped me hone in on what's actually important to my professional career — and which make-work activities merely provide the illusion of progress. Inspired by HBR blogger Peter Bregman's idea of creating a "to ignore" list , here are the activities I'm going to stop cold turkey in 2012 — and perhaps you should, too.
  1. Responding Like a Trained Monkey. Every productivity expert in the world will tell you to check email at periodic intervals — say, every 90 minutes — rather than clicking "refresh" like a Pavlovian mutt. Of course, almost no one listens, because studies have shown email's "variable interval reinforcement schedule" is basically a slot machine for your brain. But spending a month away — and only checking email weekly — showed me how little really requires immediate response. In fact, nothing. A 90 minute wait won't kill anyone, and will allow you to accomplish something substantive during your workday.
  2. Mindless Traditions. I recently invited a friend to a prime networking event. "Can I play it by ear?" she asked. "This is my last weekend to get holiday cards out and I haven't mailed a single one. It is causing stress!" In the moment, not fulfilling an "obligation" (like sending holiday cards) can make you feel guilty. But if you're in search of professional advancement, is a holiday card (buried among the deluge) going to make a difference? If you want to connect, do something unusual — get in touch at a different time of year, or give your contacts a personal call, or even better, meet up face-to-face. You have to ask if your business traditions are generating the results you want.
  3. Reading Annoying Things. I have nearly a dozen newspaper and magazine subscriptions, the result of alluring specials ($10 for an entire year!) and the compulsion not to miss out on crucial information. But after detoxing for a month, I was able to reflect on which publications actually refreshed me — and which felt like a duty. The New Yorker , even though it's not a business publication, broadens my perspective and is a genuine pleasure to read. The pretentious tech publication with crazy layouts and too-small print? Not so much. I'm weeding out and paring down to literary essentials. What subscriptions can you get rid of?
  4. Work That's Not Worth It. Early in my career, I was thrilled to win a five-year, quarter-million dollar contract. That is, until the reality set in that it was a government contract, filled with ridiculous reporting mechanisms, low reimbursement rates and administrative complexities that sucked the joy and profit out of the work. When budget cuts rolled around and my contract got whacked, it turned out to be a blessing. These days, I'm eschewing any engagement, public or private, that looks like more trouble than it's worth.
  5. Making Things More Complicated Than They Should Be. A while back, a colleague approached me with an idea. She wanted me to be a part of a professional development event she was organizing in her city, featuring several speakers and consultants. She recommended biweekly check-in calls for the next eight months, leading up to the event. "Have you organized an event like this before?" I asked. "Can you actually get the participants? Why don't you test the demand first?" When none materialized, I realized I'd saved myself nearly half a week's work — in futile conference calls — by insisting the event had to be "real" before we invested in it. As Eric Ries points out in his new book The Lean Startup , developing the best code or building the best product in the world is meaningless if your customers don't end up wanting it. Instead, test early and often to ensure you're not wasting your time. What ideas should you test before you've gone too far?
Eliminating these five activities is likely to save me hundreds of hours next year — time I can spend expanding my business and doing things that matter. What are you going to stop doing? And how are you going to leverage all that extra time? 

Tuesday, December 27, 2011


Warm up
Jump rope 2 minutes
Inversion to skin the cat
OHS with shoulder pass through
Pull ups
GHD back ext

Skill- Floss hamstring & Dead lifts

For time:
Push ups 42-30-18
Dead lifts 21-15-9

Monday, December 26, 2011


Hello all:

I hope all of you had or are having a great holiday season.... Let make sure you post your GOALS for 2012 on the board at the box...

Sign ups for Saturday are also on the board for the last WOD in 2011... Are you in??? Sign up on the white board at the box...

CrossFit Kids will be starting again!!! 
Please help me pass the word and grow the program... I can use all the help I can get!!!
  • Tuesday January 10th @ 4:30pm for ages 4 to 7 (5 week program with a make up week)
  • Friday January 13th @ 4:30pm for ages 8 to 11 (5 week program with a make up week)
  • PRICE $100... Late starters will be prorated... 

The 2012 Challenge will begin on January 9th and end on February 23rd... I will allow clients to use the Zone as well as Paleo principals of nutrition... for best results I suggest using a combination of both methods... 

There will be three age categories...
  • Teens ages 15 to 24
  • Open 25 to 44
  • Masters 45 and over

There will be one male and female winner from each age category... Winners will win 6 group session, a t-shirt, and a bumper sticker... 

Let's step it up in 2012... I know all of you can make a dramatic change this year... 2012 is the year of TESTING your self....

"Kinda effort equals sorta results"

Give a man a fish, and he’ll riot for free fish

If you think things are bad on this side of the pond, at least it’s better than in London. Associated Press:
British Prime Minister David Cameron recalled Parliament from its summer recess Tuesday and tripled the number of police on the streets of London to deal with the crisis touched off by three days of rioting.
Cameron described the scenes of burning buildings and smashed windows in London and several other British cities as “sickening,” but refrained from more extreme measures such as calling in the military to help beleaguered police restore order.
Instead, he said 16,000 officers would be on the streets of the capital Tuesday night — almost tripling the number on the streets Monday night…
A wave of violence and looting raged across London, as authorities struggled to contain the country’s worst unrest since race riots set the capital ablaze in the 1980s. Some 450 arrests have been made.
New events have just been announced for the 2012 London Olympics: the Molotov throw, synchronized looting, and the 400-metre dash for your life.
And the chaos is spreading. ABC News:
The violence and arson attacks that have rattled north London since the weekend have now moved across all parts of the capital and are spreading on a smaller scale to other British cities, the first time the recent unrest has flared outside the U.K.’s capital.
The wave of rioting now entering its third day was sparked by the shooting death of 29-year-old Mark Duggan in the Tottenham section of North London on Thursday. Police have said the man had shot at them first. Angry protesters demonstrated against the fatal shooting in the multi-ethnic neighborhood on Saturday, and the march soon degenerated into chaos.
After spreading across London Monday, violence soon ignited in the British cities of Birmingham, Bristol and Liverpool.
Hey, you’ll never guess why this is happening, according to the left. Okay, you can probably guess. Here’s Nina Power, one of the miserable communists at the Guardian, to confirm it:
Those condemning the events in north London and elsewhere would do well to take a step back and consider the bigger picture.
Since the coalition came to power just over a year ago, the country has seen multiple student protests, occupations of dozens of universities, several strikes, a half-a-million-strong trade union march and now unrest on the streets of the capital (preceded by clashes with Bristol police in Stokes Croft earlier in the year). Each of these events was sparked by a different cause, yet all take place against a backdrop of brutal cuts and enforced austerity measures. The government knows very well that it is taking a gamble, and that its policies run the risk of sparking mass unrest on a scale we haven’t seen since the early 1980s. With people taking to the streets of Tottenham, Edmonton, Brixton and elsewhere over the past few nights, we could be about to see the government enter a sustained and serious losing streak.
Hence my headline. Is that really how it works? Is that really how you want it to work?
Nonviolent protest = “SCARY TEABAGGERS!”
Either way, it’s proof that we need more government control of our lives and less of our own hard-earned money in our pockets. No matter what happens, it can be offered as proof that leftism somehow works in the real world.
Speaking of those terrifying, terroristic American Tea Party freaks, who somehow manage to leave the site of a protest in better shape than they found it and without hurting anybody, let’s take a look back at MSNBC’s Martin Bashir a mere three months ago. Here he is pontificating on… well, just watch:
“Isn’t this a wonderful example, as well, of British restraint? Would this happen in America with so many people? Really? …Look at this orderly movement by ordinary British people. I think it’s hugely impressive. Obeying the orders of the police…”
Wonder if the NHS treats loss of clairvoyance.

P.S. “No, no, can’t have you helping with the tidying up, luv. You might not know that broken glass is sharp.
P.P.S. I want this woman to become Prime Minister of the United Kingdom. I am not even kidding.
P.P.P.S. Brendan O’Neill: “The political context is not the cuts agenda or racist policing – it is the welfare state, which, it is now clear, has nurtured a new generation that has absolutely no sense of community spirit or social solidarity. What we have on the streets of London and elsewhere are welfare-state mobs… This is not a political rebellion; it is a mollycoddled mob, a riotous expression of carelessness for one’s own community. And as a left-winger, I refuse to celebrate nihilistic behaviour that has a profoundly negative impact on working people’s lives.”
P.P.P.P.S. You know things are bad in England when it’s too dangerous to hold a soccer match.


The "Dragon"

Warm up
Jumping jacks
Spiderman rotations
Wall climbs
Hollow rocks

Skill- HSPU

12 minute AMRAP
6 dips
9 pull ups

Friday, December 23, 2011


Warm up
Jump rope 2 minutes
Pull ups
GHD sit ups
GHD back ext

MB cleans and up & overs

“Snowball fight”
For time:
Wall ball
MB cleans
MB up & overs

Thursday, December 22, 2011


Partner Warm up
Partner jump overs
Partners push ups
Partner sit ups
Partner carries
Partner muscle ups

Shoulder distraction lat & elbow

Partner WOD
5 rounds of:
25 Ring dips
Santa SB carry until your partner tags you
*Every length with the sandbag is a point*

Wednesday, December 21, 2011


Warm up
Squat thrust
Hollow rocks
Sit ups
Toes to bar

Virtual shovel

15 minute AMRAP
Double unders 20
Wall climbs 5
Virtual shovel 10

Tuesday, December 20, 2011


Warm up
*Weigh in*
Row 10 calories
Lunge complex
Dynamic walk
Box jumps
GHD back ext

Back squat

Five rounds of:
Max effort pull ups
Max effort back squat (body weight men- ¾ body weight women)

Monday, December 19, 2011

The Paleo Diet: Managing Overeating in Children

The Paleo Diet: Managing Overeating in Children

Often times, while searching the internet for new, interesting, and potentially credible pieces of nutritional information, I happen upon something that just really chaps my hide. When you’re passionate about something (which I’m sure is an idea that most of you are familiar with), it’s easy to get mad about all of the persistent misinformation that permeates the internet…. and TV for that matter…. on a daily basis.
It never ceases to amaze me, how hard these so-called experts will work to try and formulate a new cure for an old problem, by doing everything EXCEPT for addressing the problem directly, and in a logical way. To illustrate my point here, I’m going to point you towards an article that I stumbled upon on, entitled “New Approach ToManagement of Overeating in Children”, published December 7th, 2011.
Now, I can’t blame these “experts” for trying to find a solution for the growing numbers obese children in the country today…’s definitely a noble cause…. but is this just another misguided example of barking up the wrong tree?
Overeating, whether in children or adults, often takes place even in the absence of hunger, resulting in weight gain and obesity. Current methods to treat such overeating in youth focus on therapies that restrict what kids may eat, requiring them to track their food intake and engage in intensive exercise.
But for most children, such behavioral therapy techniques don’t work long term, according to Kerri Boutelle, PhD, associate professor of psychiatry and pediatrics at the University of California, San Diego School of Medicine. Boutelle and colleagues are developing new ways to treat overeating in children and adults.”