CrossFit South Rockland

Monday, April 30, 2012

Day # 15 Monday


Warm up
Inversion to skin the cat
Hand walks
Hollow rocks
Strict pull ups
Strict ring dip to true support


15 minute AMRAP
9 toes to rings
6 squat jumps (jump tap the pull up bar)

Best Crazy Awesome People Compilation

Saturday, April 28, 2012

Day #13 Saturday

5K memorial run

Join us today to run for a cause. Wear your AMRAP gear and make sure to say hi to us at our tent. 

Also, come early for mobility and a quick warm up.


Friday, April 27, 2012

Day #12 Friday


Warm up
Elbows high and out
Muscle clean
Rack drop
Jerk & recovery

Clean & Jerk

Clean & Jerk
12 minutes to find your 1 rep max C & J

Thursday, April 26, 2012

Day #11 Thursday

Audrey (slight kick out the back)

Warm up
Pose running technique
Hold pose & change of support
Partner pulling drill hamstring reinforcment
Partner pose falling drill follow the hand


20 minute AMRAP
400m run
Max effort pull ups

The rise of Big Meat-bred super bugs

Despite the public health risk of antibiotic-resistant bacteria, the lobbyist-swayed FDA keeps easing regulations

 (Credit: Reuters/Mike Cassese)
This article originally appeared on AlterNet.
So far, 2012 is bringing bad news for people who don’t want “free antibiotics” in their food.
AlterNetAntibiotics are routinely given to livestock on factory farms to make them gain weight with less feed and keep them from getting sick in confinement conditions. But the daily dosing, at the same time it lowers feed needs, lowers drug effectiveness and produces antibiotic resistant bacteria or super bugs that can be deadly to people.
This month, researchers found 230 out of 395 pork cuts bought in U.S. storeswere contaminated with a super bug called MRSA (methicillin-resistant Staphylococcus aureus). Worse — there were “no statistically significant differences” between “conventionally raised swine and swine raised without antibiotics,” reported the researchers.
Why would meat labeled “raised without antibiotics” be as full of super bugs as conventional and factory farmed meat? It can be contaminated with MRSA at the farm, by slaughterhouse workers who carry MRSA or by other meat, if processing equipment is not “cleaned out between runs of certified organic and non-certified organic meats,” say the researchers. A 2009 study of swine workers in Iowa and Illinois found that almost half carried MRSA.

Wednesday, April 25, 2012

Day #10 Wednesday

Suzanne and our baby

Warm up
Strict pull ups
Strict toes to bar
Wall climbs
Broad jump

Hip distraction pigeon
Rowing Technique

For time (15 minute time cap)
Row 1K
75 air squats
125 KBS

Ca$h out
75 OHL

CrossFit - Fashion to Fitness

Tuesday, April 24, 2012

Day #9 Tuesday


Warm up
2 minute jump rope
Push ups
Super rocks
Hollow rocks

Back squat

15 minute AMRAP
Always 3 Back squats
Ring dips 3-6-9-12-15-18-21-24…

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

Don’t Make My Mistakes:
The 10 Things I’ve Learned From Doing Crossfit

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit
By Avery Wittkamp
I’ve been involved with Crossfit for the past five years as a participant and coach. Early on I made some rookie mistakes, but would vow to never make them again. Then I would make the same mistakes again a few weeks later. And, I see other Crossfitters making these same mistakes all the time, too. So it might be useful to some of you to learn from the wizened voice of experience, or just to hear a few tips I learned the hard way.
1) Your background is not your destiny, (but it’s what you have today).
Unlike Coach Sara, I am not a former gymnast. I did a bunch of endurance sports. This meant that I wasn’t all that strong. I could run and run, but overhead stuff? Forget it. It wasn’t until the beginning of my second year that I got an unassisted pull up, which made me realize that I could do things I thought were impossible (or didn’t like). But during that first year, I spent a lot of time secretly comparing myself to other women and feeling like I wasn’t making enough progress. What a waste of energy!
Stop comparing yourself to other people. OK, you can do it a little tiny bit for inspiration, but not to run yourself down, and definitely not as an excuse to quit. If, like me, your background is in running, then you probably need to work on strength and comparing yourself to Brian D., Olympic weightlifting wunderkind, who has been diligently lifting for years is DUMB.
2) Don’t ever use the word “bulky”. Ever.
This is a special message for the women new to Crossfit. You will not get bulky. Just…you won’t. Cut it out. Stop using this as an excuse to get in great shape. You have to lift like a bodybuilder to get bulky and that ain’t Crossfit. I was one of those women. I was afraid of getting bulky, so lifting heavy weights wasn’t for me.
During my first year of Crossfit, I ran and and did my old workouts, because I was afraid of losing the “fitness” I had started with while learning new movements from Crossfit. I was convinced the longer I spent doing any activity, the more I was going to get out of it. But I was wrong.
Look around. See that woman with the body you would love to have? She lifts weights. End of discussion.… so get off the elliptical, please.
Also: below I tell people not to act like Godzilla with every workout. That is for the men. Women, this is never your problem. Use more weight.
3) Job #1: Avoid Injury.
All skills are improved with persistent and regular work. If you get injured you have to lay off and your training suffers.
So stretch and work on your mobility. Today, not tomorrow.
Scale. Challenge yourself, but don’t let anyone cajole you into weight that you’re not ready for or that might injure you. Crossfit isn’t (despite what some people think) about impressing other people. It’s about your progress to better fitness, and health, and being able to show up tomorrow is more important than those twenty extra pounds on the bar that send you to the couch for three weeks.
Get help. If your shoulder is still bothering you after 4 months, go get it checked out. Come on, don’t be an idiot by ignoring it and doing a WOD with 200 kipping pull ups. Pain is different than discomfort during a workout; learn the difference.
4) Not every workout is a competition; embrace training to improve.
You should be pushing past your limits in your workouts when your brain is telling you to stop (and not because of pain, see above). Why else would you be sick enough to do Crossfit?
However, improvement doesn’t occur just because you flail about with abandon and race to the finish every time we start a stopwatch. Whether you like it or not, at some point you have to start taking ownership of your workouts.
In order to improve and do WODs rx’d, I decided to do these things:
a) Get Stronger, by loading the bar when appropriate, even when I thought it might be too hard,
b) Scale as Needed to complete the movements with the best possible form and ROM I could muster (even mid-workout, if necessary), and
c) Show Up Consistently, even if I didn’t like the workout or was feeling a little tired or sore.
I improved, but like most of us, never felt satisfied with the gains I was making. They seemed soooo slow in comparison to everyone else around me and I had SO many weaknesses! See my next point…
5) You will never be good at everything. Get over it.
My biggest problem has always been that I like to do everything – and at a very early age I decided I would try to be proficient at everything I ever tried. So I get it when you tell me how you are trying to improve your snatch, max back squat, muscle ups, and strict press all while trying to set a new PR on Fran. That’s how it works, right? Nope. Only patience will get you there, and respect for form and technique.
6) Listen to your coach.
Find a coach at CFNYC who can answer your questions and whose cues you can follow. The coaches want the best for you. We want to help you progress. So listen. Seriously, get your chin over the bar! Squat lower!
But…even coaches need coaches. Without the guidance of someone beside myself to direct my training, I would constantly overtrain. That’s what I do. So I have people to yell at me and say no.
7) “This (Insert Program Du Jour) Is the Only Way!”
One of the virtues of Crossfit is that it is pretty random. Most of us will adapt and get stronger just by showing up, working hard, and not cherry-picking the WODs.

I did mainsite programming until my third year and like many seasoned Crossfitters, perhaps out of boredom, I tried about 83 different programs including, but not limited to: OPT, Crossfit Football, and several cycles of Starting Strength. I don’t recommend this, as I never really saw great gains from anything because I didn’t stick with any one program long enough and I definitely missed the class environment.
Most of the women I knew at the 2010 Crossfit Regionals who started CF when I did were at about the same strength and skill level that I was. They were all from different boxes with different programming. The key for me was to settle on some programming, and stick with it. Crossfit with kettlebells and O-lifting were the things that I loved. For you it might be something else.
8) Be humble.
Hey, there is a lot to learn in Crossfit. Some of it you can learn fast, some of it takes years to master. Take your time, and be respectful of those who have been at it longer, and especially of those who are newer than you. Be careful in the advice you give and always remember that you are a student no matter what level you’re at.
9) More is not always better. Also, Rest.
Warm ups that are harder and longer than your workout. Two-a-days before and after work. Marathon sessions of lifting, with several met-cons. Always heavy and always hard. Rarely a day off. Is this you? And exactly when are you going to squeeze in that “recovery” stuff where all gains are made? Learning more about the term “Mimimum Effective Dose” as applied to workouts really stopped me in my tracks a year ago. Really, you should be doing the least possible you need to make gains – once that stops working then change what you are doing or try to increase the workload just enough to see gains again. Too often we get into the mantra of “More!” when it is simply just that, not better.
10) Are we having fun yet???
If you are not having fun, you seriously need to reexamine your priorities and expectations. If you are spending countless hours doing an activity that is making your life more stressful or is keeping you frustrated over your “lack of progress” then you are missing out. The fun is the training and the community. It is not the PRs, and it is not about winning competitions (though I’ll admit those are nice too). The best part of my CF experience, hands down, has been the long-lasting friendships I have made through the Box over the years.
You won’t find that if you have your headphones on while jogging on the treadmill. I’ve already tried.

Monday, April 23, 2012

Antonella, Finally!!!

Day #8 Monday


Warm up
3 rounds of:
25 double unders
10 wall ball
15 KBS

Ankle distraction

Partner WOD
Ping pong
10 X 10 calorie Row
10 X 7 games standards burpee
10 X 20 Double unders

Sunday, April 22, 2012

Inside the Cult of CrossFit

"CrossFit is going to transform your body. It's going to transform your life in ways you can't imagine."
This wasn't a late-night infomercial. It was the ardent opinion of my former girlfriend. I had mentioned that I was thinking of trying CrossFit, and Becky, to my surprise, told me she was already a year into it, and that it had given her a "new lease on life" and a "whole new family." On every other subject she sounded like the same levelheaded girl I used to live with. But when she talked about CrossFit, she sounded like a lunatic.
Then she directed me to YouTube videos that showed her busting out pullups by the dozen and sporting the strong, sinewy physique of a martial artist. If that was madness, I wanted some. I scheduled a free demo session as soon as I hung up the phone.

Why Is It Popular?

The appeal of CrossFit—a conditioning program that mixes Olympic weightlifting, powerlifting, calisthenics, gymnastics, sprints, plyometrics, and a few hard-to-categorize exercises like rope climbing—is that the workouts are short, intense, and constantly changing. So they were nothing like the long, monotonous, and unsatisfying workouts I'd been doing for most of my adult life. (If this sounds like you, try one of these 20 most popular Men's Health workouts — they're guaranteed to hold your interest and sculpt a six-pack.)

CrossFit for Hope



Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

How It Works

  • "Hope" has the same format as Fight Gone Bad
  • In this workout you move from each of five stations after a minute
  • This is a five-minute round from which a one-minute break is allowed before repeating
  • The clock does not reset or stop between exercises
  • On call of "rotate," the athlete/s must move to next station immediately for good score
  • One point is given for each rep

Saturday, April 21, 2012

Day #6 Saturday

Warm up
Burgner Warm up

Snatch/ Clean/ Jerk

Each TEAM has 7 minutes to accumulate as much poundage as they can as a TEAM for the SNATCH, CLEAN, and JERK. 

For example, Joey snatched 150lbs, Sara snatched 185, and Larry snatch 205lbs... then they TEAM has 540lbs for the snatch lift.

Friday, April 20, 2012

Day #5 Friday

Warm up
Run 400m
GHD sit ups
Windshield wipers
Hollow rocks

Roll out calves

Deck of cards
·         Spades- pull ups
·         Clubs- toes to bar
·         Diamonds- box jumps
·         Hearts- lunges
·         Jokers- 10 ring dips  

What is a Paleo Diet?

  • What is a Paleo Diet?

    Paleo diet, also known as paleolithic diet or caveman diet, is all about natural foods to help achieve great health and a perfect physique. The human body evolved for more than 2 million years with the food found in nature: game meat, fish, vegetables, wild fruits, eggs and nuts. The human race was thriving on this diet high in animal fat and proteins and low in carbohydrates, but things changed when we introduced unnatural foods to our bodies.
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  • Your body will thank you

    What would you say about melting fat away without even thinking about it? Building muscle, staying healthy and sick-free all the time, feeling constant energy or develop that six-pack you always wanted? Too good to be true? The truth about the relation between the food you eat and your health and physique might surprise you!
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  • What's in store for you

    You'll find here introduction articles as well as more in-depth explanations of what should an optimal diet look like. You'll also find some great paleo recipes to help you with all your cooking needs. Enjoy and share the knowledge!
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Paleo diet
*If you’re new to a paleo diet, check out Paleo 101 to read the 15 simple guidelines of the Paleo diet lifestyle and kick start your paleo journey.
The next step is to start cooking some of the best paleo diet recipes. For even more great recipes, check out the cookbook Paleo Recipe Book
You’ll also enjoy going a bit deeper by reading some of the more in-depthpaleo articles.
Finally, the simple meal plan and the paleo food list are greats tools for those who are just beginning.