CrossFit South Rockland

Monday, October 31, 2011

OPENING DAT @ AMRAP Fitness- Day #29 Monday

Mike practicing GGP

Warm up
Gym tour & procedures

Dynamic lunge complex (forward/reverse/lateral)
Pull ups
GHD back ext
GHD sit ups
Spiderman with rotation

·         Mobility Sampson with hip distraction
·         Hang power clean
15 minute AMRAP
7 hang power clean
7 front squat
7 push press

Saturday, October 29, 2011

Game-Day Nutrition Feedback

In a virtual world where anyone with a keyboard and an internet connection is an expert it is great to get feedback your work. Back in March, I received a question about eating on game-day and thought it would back a great blog post. Mike submitted the question and decided to follow some of my recommendations while competing in jiu-jitsu. He was kind enough to send me some feedback and I thought I would post it for others to check out.

First, congrats on your impending induction into the fraternity of fatherhood.  I have four little ones myself, two boys and two girls, all of whom are under 7 years old, and I can assure you that getting adequate sleep per your recommendation, although still possible, will become quite a bit more of a challenge for you and your wife once your little ones arrive (and probably for the next 20 years or so for that matter).   But it’s worth it so don’t sweat it too much. 

Second, you had responded to my question back in March on this site (TTMJ) regarding Game-Day Nutrition for athletes, specifically Jiu-Jitsu tournaments in my case.  In the spirit of providing feedback to you, your recommendations were right on point.  Per your suggestion, I now get up early on tournament days and eat 2 chicken breasts, a whole avocado and a large yam about 4 hours before I’m scheduled to fight.  By the time I’m on the mat, I’m usually feeling hungry again which is perfect because, like you, I prefer to compete on a relatively empty stomach which your recommended pre-game meal allows while still leaving me feeling “fueled up” and strong.  During breaks between matches I now bring along a container full of orange slices and another one with a single chicken breast and half a yam.  I snack on the oranges if I’m not looking at a long intermission, the chicken and the yam make for a great “re-fueling” between longer breaks in the action.  When I get home afterwards, it’s out to the grill for some rib eyes, asparagus in olive oil and more yams, washed down with a glass (or two or three) of red wine.  The results speak for themselves:  I’ve competed in three tournaments since putting your recommendations into practice.  I won my age/weight class in all three tournaments and won the open division in the last two which is a significant accomplishment for a 37-year-old father of four, competing against young studs fresh out of college who train full-time.  I’m not getting tired anymore in my matches and I’m finding that your nutritional suggestions, along with continuing CFFB for my strength and conditioning, are putting me in a position to have a better “gas tank” than just about anyone that I’ve competed against this season.  Your shit works!
Again, thanks man and enjoy your remaining time before the biggest responsibilities (and joys) that you’ll ever have arrive!
Mike Page

Arctic Crossfit

by Chris McCann
JBER Public Affairs

7/22/2011 - JOINT BASE ELMENDORF-RICHARDSON, Alaska -- "Routine is the enemy."

The physical challenges facing first responders and military service members are many and varied. A Sol- dier might be driving eight hours a day, every day - and suddenly is attacked and has to carry a 200-pound comrade to safety 300 meters away. Or climb a stone wall. Or any of countless challenging, full-body exertions that doing pushups and situps don't address.

The military is changing physical fitness tests to reflect this, but how does one best train for all the needed flexibility, strength and agility?

One option is CrossFit, a relatively new method of training. It can be done almost anywhere, with no specialized equipment - and it's attracting thousands of devotees among firefighters, service members, paramedics and, strangely enough, people who hate spending hours at the gym. On Joint Base Elmendorf-Richardson, civilians, Airmen, Soldiers and family members meet at Hangar 5 to get a thorough workout and then get out.

Air Force Staff Sgt. Allan Parra of the 773rd Logistics Readiness Squadron has been doing CrossFit for about two weeks, he said.

"My wife has been doing it for a year, so I started - I love it," Parra said. "I like the feeling of being fit. And it's fast; I don't want to be at the gym for hours."

The cornerstone of CrossFit is the "Workout of the Day" - most groups will post a WOD in the gym. In most cases, the object of the game is to do it as fast as possible, so since people work out at different times, they will write their time on a whiteboard. Some workouts take as little as five minutes.

Friday, October 28, 2011

Day #26 Friday

Warm up
Jump rope 2 minutes
Roll back reach
Walk out to push up
Inch worm

Mobility- hip distraction pigeon & doouble unders

Run 400m
15 burpees
Run 200m
200 double unders
15 burpees 
Run 400m

Thursday, October 27, 2011

Day #25 Thursday

Warm up
400m run
Dynamic walk
Lunge complex
Push-up complex

Mobility-floss hamstring
Dead lift

Ring dips
Dead lifts

Wednesday, October 26, 2011

Day #24 Wednesday

My Son built a mini Crossfit next to him

Warm up
Jump rope 2 minutes
Pass through with the stick
Hollow rocks
Super rocks
Polymeric push ups (off the floor/chest slap/clap)

Skill- power snatch

Complete five rounds of:
5 wall climbs
15 power snatches
10 bar facing burpees

Tuesday, October 25, 2011

New location...

Here it is
Park along the left side of the building
Rear/main entrance

Day #23 Tuesday

Starting young

Partner warm up

MB tosses (chest/hip/bucket)
Wall ball with partner

Mobility- roll out calves

Partner WOD
Four rounds of:
25 KBS
Double unders until your partner completes the 7 reps

Monday, October 24, 2011

Day #22 Monday

Warm up
Run 400m
GHD back ext
Toes to rings

Mobility- shoulder distraction (lat & elbow)

Complete five rounds of:
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minutes rest after each round

Saturday, October 22, 2011

We are getting close...

Danger, Danger! 11 Foods That Can Kill

Not all foods are friendly. We found out which eats belong on the danger list, from poisonous plant parts to allergic-reaction-inducing ingredients and more.

Like food with an edge? Check out these
banned foods that are outlawed in the United States. Or try one of these weird fried foods.

By Lauren Donaldson
/food-fun/food-history-old-recipes Time Travel: 10 Really Old Recipes Make meals from Imperial Rome, Medieval Arabic culture, the Italian Renaissance, Pre-Columbian Mexico, and Colonial America in your kitchen today. /cm/delish/images/Qv/roman-empire-honey-spiced-wine-del1110-th2.jpg Time Travel: 10 Really Old Recipes /food-fun/retro-candy Forgotten Foods: Candy Edition Do you remember enjoying these discontinued candies, chocolate bars, and gum as a kid? /cm/delish/images/9e/marathon-bar-th2.jpg Forgotten Foods: Candy Edition /food-fun/food-fashion Outrageous Edible Clothes Fans of food and fashion will be intrigued by these outrageous clothes, accessories, and shoes made out of food. /cm/delish/images/TW/chocolate-dress-lambertz-th2.jpg Outrageous Edible Clothes /food-fun/authentic-ethnic-food Authentic Ethnic Food in the U.S. You don't have to get your passport stamped to taste amazing international cuisine: Find amazing authentic ethnic eats in cities and towns across the U.S. /cm/delish/images/wg/brighton-beach-primorski-restaurant-th2.jpg Authentic Ethnic Food in the U.S. Fascinating Food disabled disabled You need to eat to live, but some foods can turn on you. Some eats are inherently poisonous while others can lead to health conditions that sometimes prove fatal. Find out which foods each earned a spot on the list of foods that can kill. Istock plate, skull and crossbones Eat at Your Own Risk Image /cm/delish/images/Oc/table-setting-skull-bones-lg.jpg /cm/delish/images/pZ/table-setting-skull-bones-th2.jpg none no no

Friday, October 21, 2011

Day #19 Friday

Warm up
Jump overs/crawl unders
Stick jumps

Mobility- rack stretch
Power clean/Squat clean

Power clean/Squat clean
1 of each at high hang
1 of each at mid thigh
1 of each from floor

Thursday, October 20, 2011

The skinny!!!

Hello all:

I know all of you have been waiting for me to move the Chestnut Ridge location... well here is the deal... October 31st is the official opening date for business... The grand opening party will be announced soon... I'll keep you posted... 

Stay tuned with details on where to park, directions, procedures, etc...

I'm psyched!!! 


Day #18 Thursday

Warm up
Jump rope 2 minutes
Dynamic lunge complex (forward/lateral/reverse)
Toes to bar
Hand stand
Pull ups
GHD back ext.

Mobility- hip distraction with hip rotation

Sit ups

Wednesday, October 19, 2011

More progress...

My son River at the new spot.

Day #17 Wednesday

Warm up
400m run
Dynamic walk
Lunge complex
Hollow rock
Super rock
Wall climb

Mobility- shoulder distraction (lat & elbow)

Complete the following:
1 mile run
250 pull ups
250 sandbag squat

Tuesday, October 18, 2011


1st coat of paint. Don't worry I only have one red wall...

Day #16 Tuesday

Partner warm up
Partner jumps
Partner push ups
Partner sit ups
Partner carry

Mobility- hip distraction multi directional Sampson

Box jump

Monday, October 17, 2011

Day #15 Monday

Candy apples NOT Paleo!

Warm up
Jump rope 2 minutes
Walk out to push up
Roll back reach multi direction
Pull ups
Knees to elbows

Mobility- hip distraction floss hamstring

Tabata the following
Row for calories
Double unders

Top 5 Most Common Paleo Weight Loss Mistakes

Paleo is an amazing lifestyle that can help you to regain your natural shape. Primal food plans are elimination diets that lower inflammation by removing irritating foods that will help your body promote it's own healing and weight loss. As a nutritionist I see a lot of people who try do Paleo their own way and sometime they stall in their weight loss efforts. Let me preface by saying that I am assuming you are 100% gluten free. To me there is no 80/20 policy on this issue because one slip up can flare up the immune system and undo much of your progress. Since most people who are going Paleo have health challenges in the first place, gluten is a non-negotiable irritating food that must be eliminated. If you don't believe me read more here about gluten and why it should be avoided. 

1. Eating too many nuts
Most nuts are high in Omega 6. One thing we are trying to do on Paleo is get our ratio of Omega 6 and Omega 3 in balance. According to Dr. Mercola a 4/1 or even a 2/1 ratio of Omega 6 to Omega 3 would be optimal for reducing inflammation and preventing disease.  Inflammation and weight gain go hand in hand, like a chicken or the egg situation. Visceral belly fat even can even make it's own inflammatory chemicals. If you lower inflammation from too much Omega 6 oils (canola, corn, soybean, and too many nuts)  and allergenic foods (wheat, soy, and most dairy) you should lose weight. If you do choose to eat nuts I would recommend the Robb Wolf's way of cracking and shelling them yourself . A serving of nuts is 1/4 cup, which is what I recommend for my weight loss clients to keep omega 6 and portions in check.

2. Eating too much fruit
Fruit has amazing antioxidants, fiber and phytonutrients, but it also has a lot of sugar which can make you overeat. The fruit of today also does not resemble the fruit of ancient times. It has been hybridized to be very large and sweet. Think about if you ever saw a berry bush in the woods, does that fruit look anything like the huge overgrown fruit at the supermarket? Also there is the issue of fructose, a controversial topic. It has been shown to exacerbate cancer, diabetes and Alzheimer's according in many studies and articles. So when you are choosing to eat fruit keep your portions small such as 1 cup of berries or 1/4 of a melon. It is ideal to eat fruit post workout with a meal. Never eat fruit alone without fat or protein because it will cause too much of a blood sugar spike and make you hungry. 

3. Eating skinless chicken breasts
Thinking back on how many hundreds of shoe leather, hockey puck chicken breasts I have choked down in my life does not give me the warm fuzzies. Those days are over, thanks heavens. I grew up during the 90's when fat free marinara sauce and No Yolks noodles were all the rage. Then after college I was on a high carb, low fat diet for 10 years but thankfully I survived. Now I have learned that saturated fats from meat are crucial for satiety and health. Saturated fats are so important that the body actually turns carbs into fat for energy regulation and hormone production. Which means that if you don't eat fat from meat, you will crave carbs constantly. Many times clients come to me with their food journals and I see white chicken over and over. This misconception comes from Paleo diet books that instruct people to eat lean protein. These diet book are usually assuming the reader is eating conventional factory farmed meat that is full of toxins, hormones, and antibiotics, which means trimming the fat is a good idea. But ideally people are eating grass fed meats which are already leaner than their corn fed counter parts. The CLA in the fat of grass fed animals has been shown in many studies to help people lose weight, so eat up! Also organic animals will be free of antibiotics and pesticides which promote estrogen mimickers that can increase fat storage in humans. If you shop from a farmers market or get to know a local farmer you can also get great discounts. Trader Joe's and Costco have organic and grass fed animals at reasonable prices. So buy pastured and organic animals as much as you can. Then eat the fat and enjoy!

Sunday, October 16, 2011

CrossFit’s Relationship with Reebok Enhances Its Financial and Commercial Credibility

Jul. 22 2011 - 3:28 pm | 1,953 views | 0 recommendations | comments
I’m not often prophetic, but must pat myself on the back for calling this one.
After last year’s CrossFit Games, I posted a piece entitled The CrossFit Games: An Action Sport Investment Opportunity in the Making.
A year later, and we are roughly one week away from the 2011Reebok CrossFit Games.
Call me Nostradamus.
And call this sport one of the fastest growing sports in America which only looks to build upon the financial and popular successes it has achieved in just one short year.
Reebok Joins the Fray and Raises the Stakes
The financial prosperity and enhanced visibility that CrossFit has enjoyed in the last 12 months have been tremendous, thanks in large part to their relatively new partnership with sports giant Reebok who has signed a 10-year deal with CrossFit.
“We have seen large gains in commercial success with bringing on Reebok as a partner to the CrossFit Games“, according to Dave Castro, Director of the CrossFit Games as well as Director of Training.  ”Reebok is helping us take the event to the next level in terms of exposure and what they can do for the athletes.”
One major difference and motivator for this year’s competitors is the Herculean jump in prize money.  Said Mr. Castro, “Our cash prize for the Games has jumped from $25,000 in 2010 to a total purse of $1 million for 2011, with $250,000 going to the top male and female athlete.  All thanks to Reebok.”
And Reebok has gone so far as to embrace and incorporate the CrossFit training regime into their corporate philosophy as well as their day-to-day operations.  ”Reebok is really going full-bore, having opened up a CrossFit gym at Reebok HQ and hiring two elite CrossFit athletes as coaches for their staff”, according to Kareem Mayan.  Mr. Mayan is the co-founder of, a “WOD” tracking site for CrossFit affiliates.  WOD stands for ‘Workout of the Day’, and it’s these daily workouts that craft and sculpt some of the fittest athletes in the world.
Reebok has obviously bought in without muscling in.  The feedback I’ve received from several CrossFit athletes is that Reebok has embraced their feedback on product design, which strategically will only build a stronger brand with the CrossFit demographic going forward and ultimately help the company produce the best-quality possible in both footwear and athletic wear for the elite athlete.
Financial Transformation Consistent with Personal Transformations
What continues to amaze me beyond the short-term financial transformation of CrossFit is how the sport/activity encourages and promotes personal transformation.
“Aside from putting me in the best shape of my life, it’s the first fitness program I’ve been able to stick to over the long term without burning out”, said Leah Polaski.  Ms. Polaski, Vice President with Renaissance Property Group, recently took 1st place in the Southeast Regionals and will be representing her CrossFit Atlanta affiliate in the women’s individual competition during the 2011 Games.
“CrossFit is also the only program that has and continues to provide tangible results for me.  Whether in my body composition, my work capacity, or my strength.  They’ve all continued to improve over my first 2 years using CrossFit”, said Ms. Polaski.
A former Division I soccer player at the University of Cincinnati, she certainly was no stranger to athleticism.  But in her post-college athletic training, she found traditional training methods both boring and uninspiring.  The same could be said for one of her training partner at CrossFit Atlanta, Dr. Ken Gall, a professor of mechanical engineering at Georgia Tech.  Ms. Polaski and Dr. Gall comprised half of a foursome from CrossFit Atlanta that placed 8th in the team competition at the 2010 Games.
“I was a college athlete, and after about 15 years off I am finally back to a competitive environment which is keeping me is good shape.  It feels like being an athlete again”, said Dr. Gall.
Understanding the Diet of CrossFit
Dining out with a group of CrossFit athletes, you will most definitely hear the word ‘Paleo’ at least multiple times.  Reach for a piece of bread and they’ll look at you like you have 3 eyes.
So what is the Paleo diet?  Ms. Polaski summed it up.  ”You eat lean meats, vegetables, nuts, seeds, some fruit, little starch and no sugar. Nothing processed. The focus is on fresh high quality foods, and preferably seasonal foods.  If you could hunt or gather it, you can eat it.”
And the reasoning behind the diet according to Dr. Gall, “The basic idea is that processed food is great for storage, transportation, and shelf life…but not so good for your body.  By avoiding processed foods like pasta, bread, and cereal, you can remain leaner and lighter…faster and stronger.  Oh, and you look better too.”
Discipline and Intensity are Staples of the CrossFit Athlete and  Attractive Brand Characteristics for Reebok

RNA-Based Cholesterol Drug Is Readied for Human Tests

New methods for delivering the therapies to the target tissue could boost a wavering field.
  • THURSDAY, JULY 21, 2011
A number of drugs can help lower dangerously high cholesterol, but as many as half a million people worldwide are resistant to existing therapies. Alnylam Pharmaceuticals, a leader in the development of therapies using RNA, aims to begin human tests of a treatment that could make a drastic dent in drug-resistant high cholesterol. The company recently filed a clinical trial application to test a new formulation of the drug in 32 U.K. volunteers. It will be the fourth therapy from Alnylam to be tested in humans.
The technology targets an enzyme involved in clearing cholesterol from the blood. A single dose has already been shown to reduce LDL, or "bad," cholesterol, in nonhuman primates by as much as 50 percent.
Alnylam's technique coöpts a method of gene silencing employed by our own cells. It uses short lengths of small interfering RNA (siRNA) to interrupt gene transcription and prevent the production of proteins produced by the gene. The process was first discovered in animals fewer than 15 years ago, and was heralded as a way for drug manufacturers to regulate troublesome, disease-causing genes. Over two dozen such therapies have advanced to early-stage clinical trials.
But progress hasn't been as fast as pharmaceutical companies had hoped. Last year alone, Roche terminated its program after only three years, and Novartis decided not to spend $100 million to renew its partnership with Alnylam.

One big problem is getting the molecules delivered to the right tissues. Many RNA interference approaches use "naked" siRNA delivered as directly as possible to the relevant tissue, such as the eyes or lungs. But this only works for easy-to-access tissues. In Alnylam's cholesterol therapy, siRNA is encapsulated into a lipid-based nanoparticle designed to be taken up by liver cells. The siRNA blocks transcription of the gene that produces an enzyme called PCSK9, which binds to LDL receptors on liver cells and prevents them from clearing LDL from the blood.
A new version, developed in collaboration with AlCana Technologies and MIT researchers, uses the same siRNA encapsulated in a nanoparticle that is more effectively taken up by the liver. In animal testing, the second-generation drug was just as effective as the first at a substantially lower dose.
"A few years ago, achieving human systemic delivery was something that was still on the horizon for us," says Akshay Vaishnaw, Alnylam's chief medical officer. "But our second-generation nanoparticles have now shown very effective systemic delivery in nonhuman primates in very low doses."
Alnylam and its collaborators have developed an extensive library of lipids, each with specific properties that can help get their payload to the right tissue. "They have this nice grocery store of [lipid-like molecules] that they can pull off the shelf and test for various indications," says John Rossi, a researcher at City of Hope in Duarte, California. Rossi was not involved with the research but is working with a competing company on an siRNA treatment for HIV. "I think it's a great technical improvement in the field," he says.

Saturday, October 15, 2011

A Release Valve for Cyclists’ Unrelenting Pressure

Before the Tour de France begins this weekend, before the cameras follow all those seemingly virile athletes, let us consider another sort of role model on two wheels.
Robert Brown is an officer in the Seattle Police Department’s bicycle patrol, which lacks the sleek machines and tight jerseys of the Tour de France. But Mr. Brown has something that could be more important to both male and female cyclists: a no-nose saddle.
Like most cyclists, Mr. Brown at first didn’t see any need to switch from the traditional saddle on the mountain bike he’d been riding full time for five years on the force. When researchers at the National Institute for Occupational Safety and Health and Safety offered new noseless saddles intended to prevent erectile dysfunction, he quickly told his supervisor, “No problems here!”
But then, after trying the new saddle, he felt the difference. His weight rested on his pelvic bones instead of the crotch area, which formerly pressed against the saddle’s nose. During his sleep, when he wore a monitor, the measure known as “percent of time erect” increased to 28 percent from 18 percent.
The results made him permanently switch to a no-nose saddle, as did most of the other bike-patrol police officers in Seattle and other cities who took part in the six-month experiment. But they’ve had little luck converting their colleagues, as Mr. Brown complains in the current newsletter of the International Police Mountain Bike Association.
“The subject matter always draws juvenile chuckles,” he writes. “They don’t even listen long to understand what part of a man’s anatomy is being protected here.”
It’s the area of soft tissue called the perineum, and it’s not just a male problem — female cyclists have also reported soreness and numbness in this genital region. But neither sex seems interested in these saddles, and I’m as baffled as Mr. Brown is by their apathy.

Friday, October 14, 2011

Guest Article by Liz Davie

How to Fight Cancer Symptoms with Exercise

Fighting cancer is hard, and it is common for people undergoing treatment to feel helpless or afraid. But though it may seem counter-intuitive, exercise can be an excellent remedy for symptoms of cancer. 

An active body is a healthy body. While undergoing cancer treatment it is easy to lose muscle mass and physical dexterity, but exercise can halt or reverse these symptoms. Regularly working all the main muscles will help mitigate muscle wastage and preserve fitness even while the body is fighting off the effects of the cancer and its cure. Exercise has been proven to support immune system health, which is a major area of concern for cancer patients since infection is a danger while the body is already heavily taxed with handling the cancer-afflicted parts of the body.

In addition,
exercise is a well-known mood enhancer. It can be hard to get out of bed in the morning when the chemotherapy and radiation sap the body of strength and motivation. But the benefits of getting up and moving are manifold. Exercise floods the body with endorphins which promote feelings of well-being and resilience. They are also known to combat depression and anxiety. In addition, just winning the battle of getting out of bed and forcing one's self to exercise is good for the spirit, because it provides the mind with a daily example of how physical ailments can be beaten by a strong will.

The type of exercise done is important. It is not necessary to run marathons or train for a triathlon while beating back cancer. Just routine, regular exercise to strengthen muscle groups like the legs, arms, and core provide significant mental and physical benefits. The arms and upper back can be worked by simply standing up straight, holding the arms as far from the body as possible, and then bending at the elbows to touch (with the hands) first the shoulders, then the neck, and then straightening them out again before repeating the exercise. The core is efficiently worked by doing leg lifts or just by repeatedly squatting and then standing up straight.

The legs and indeed the cardiovascular system as a whole are well served by going on
brisk walks for twenty minutes a day. This alone will have positive physical and mental benefits, because not only will you be able to get out and get moving but also see some of the world around you. It is good for cancer patients to see that the world keeps going even while they're fighting the disease. It provides a constant reminder that there is life after cancer, and that life will go on normally once again once it has been defeated.

Check it!

Men's t-shirts Heather grey/ Women's V-neck t-shirts burnout

Day #12 Friday

Slivika 2 & 3

Warm up
400m run
Hollow rock
Super rocks
Inversion to skin the cat
Wall climbs
*Handstand hold*

Review WOD movements

20 minute AMRAP
False grip pull-ups 5 reps
Planch push-ups 10 reps
Air squats 15 reps