CrossFit South Rockland

Tuesday, July 31, 2012

Day #23 Tuesday



Warm up
Dips
GHD sit ups
GHD back ext
OHS (Barbell)
Negative HSPU

Skill
Double unders & body positioning for pull ups

WOD
5 rounds of:
Max effort double unders & pull ups       

Monday, July 30, 2012

Day #22 Monday



Warm up & Skill
Speed squats

WOD
Speed squats
3-3-3-3-3-3-3-3-3-3-3-3

Saturday, July 28, 2012

Day#20 Saturday


Warm up & Skill
Burgener warm up

  • Shrug
  • Scare crow
  • Muscle snatch
  • Drop
  • OHS
  • Snatch balance
  • Hang squat snatch

TEAM WOD
12 minutes to lift as many pounds as possible as a TEAM
(individual totals will be added together)




Friday, July 27, 2012

Day#19 Friday



Warm up & Skill
Pose running technique
Pulling drill
Lunge drill (single & double)
Partner fall drill
Hip driver drill

WOD
5 rounds of:
Run 400m
Row max distance in 60 seconds
Rest 2 minutes

Thursday, July 26, 2012

Day#18 Thursday



Warm up & Skill
OHS & box jump

WOD
15 minutes:
Find you 1 rep max OHS & max height box jump

Wednesday, July 25, 2012

Must read link!

The Beginner’s Guide to the Paleo Diet

http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/



Day#17 Wednesday



Warm up
Run 400m
OHS
KBS
Pull ups
Dips

Skill
Review: jump lunges & battle ropes

WOD
3 rounds of one minute of work followed by one minute rest:
·         Jump lunges
·         KBS
·         Battle ropes

Tuesday, July 24, 2012

Day#16 Tuesday



Warm up
Parallette tuck or L-sit
Parallette push ups
Parallette jump overs

Skill
DB floor press

WOD
Three rounds of:
Floor press 30 reps
Run 400m

Sunday, July 22, 2012

Today is the day!


The baby is coming!!!


PT sessions Canceled for Monday & Matt will be covering for classes.

Day#15 Monday



Monday
Warm up
Strict pull ups
Strict ring dips
Strict toes to bar
GHD back ext
OHS with barbell

Skill
Movement standards for box jumps and toes to bar

WOD
For time:
21-15-9
Toes to bar & box jumps

Cash out:
3 rounds of:
Max effort strict pull ups

Power Speed Endurance

Saturday, July 21, 2012

Day #13 Saturday



Warm up
Run 400m
AB mat sit up
GHD back ext
Dips
Push ups
OHS


Skill
TEAM selection & WOD briefing 


TEAM WOD
(TEAMS of 3)
3 minute AMRAP
MB relay


3 minute AMRAP
Wall ball (ball hit ground the TEAM losses 5 points)


3 minute AMRAP
Pull ups

Friday, July 20, 2012

Day #12 Friday



Warm up
Single arm DB press
Plate famers carry
GHD back ext
OHS barbell

Skill
Stone ground to shoulder

WOD
Complete the following (15 minute CAP):
100 push press
50 stone ground to shoulder
75 KBS

Thursday, July 19, 2012

Day #11 Thursday



Warm up
Hold the following the positions:
·         Tuck
·         Pike
·         Straddle
·         Hollow

Skill
Muscle ups

WOD
12 minute AMRAP
Run 200m
Muscle ups 2-4-6-8…..

Most amazing humans in the world

Tuesday, July 17, 2012

Open for business


Day #9 Tuesday



Warm up
Dips
Strict pull ups
GHD sit ups
GHD back ext
OHS barbell

Skill
Thrusters

WOD
10 minute AMRAP
Thrusters 3-6-9-12-15-18-21…
Pull ups 3-6-9-12-15-18-21…


Monday, July 16, 2012

It might happen tonight....



I'll keep you posted...

Day #8 Monday



Warm up & Skill
Pose running technique
Hold pose & change of support
Partner falling drill/ follow the hand
Partner pose reinforcement (hands on shoulders)

WOD
20 minute AMRAP
Run 600m
Battle rope/chain 30reps

Saturday, July 14, 2012

Day #6 Saturday


Warm up
Inch worm
Dynamic walk
Walking Sampson
Toy soldiers


Skill
Man makers
(DB- down/ push up/ row R&L/ up/ clean/ thruster)


TEAM WOD
In TEAMs of 3 complete the following:
Run 1000m (accumulate as a TEAM)
50 man makers
150 toes to rings
Run 1000m (accumulate as a TEAM)

Friday, July 13, 2012

Day #5 Friday



Warm up
Wall climbs
Inversion to skin the cat to lower
Hollow rocks
Super rocks

Skill
Transitions into movements and psychological tips

WOD
 “Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Thursday, July 12, 2012

Day #4 Thursday



Partner warm up
MB sit ups
MB chest pass
MB hip toss
Wall ball

Skill
Band distraction bus stretch

WOD
Complete 7 rounds of:
20 wall ball shots
Run 200m

The Zone Diet Explained


The Zone Diet Explained







Healthy food portions
Most serious CrossFitters adhere to either the Paleo Diet, the Zone Diet, or some blend of the two. Christina and Jeff Barnett have compiled some information on the Zone Diet to make it easy for anyone to understand, complete with a thorough Zone block chart and pictures of example Zone meals. While we actually recommend first focusing on quality of food by shopping the perimeter of the grocery store, balancing your portions and carb/protein/fat intake with the Zone is an incredibly valuable tool for both elite athletes seeking the best CrossFit diet and everyday people seeking weight loss. To take your nutrition to the next level you need the hormonal balance that the Zone Diet provides.  Read on to find out more, and when you’re done use this PDF file to find the block equivalent of most common foods.  It’s even color-coded! Figuring out your perfect 4 block zone dinner couldn’t be easier.crossfit diet
Diet comes from the Greek language and means “way of life”. A diet is a lifestyle–not a set of draconian rules that you blindly follow. The Zone Diet controls gene expression and hormonal balance to give you the longer and better life to which we all aspire.
The Zone diet is primarily concerned with controlling your hormones.  Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.  Food is a drug.  This may seem shocking, but think about the definition of a drug.  Loosely, ingesting drugs causes physiological changes in your body.  Ingesting food has the same effect.  It can bring about positive or negative changes in your body.  Would you take 17 Tylenol capsules for a headache?  Would you consume expired, low-quality medicine?  Of course not.  Then why should we expect different results when we feed our bodies 17 times our necessary food intake, and comprise our diet of low-quality processed garbage with no nutritional value?  You see the results of this lifestyle in America today.
The Zone Diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in
• Protein (lean, natural meats are preferred)
• Carbs (mostly low glycemic-load fruits and vegetables)
• Fat (one of the most important macronutrients!)
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also acceleratessilent inflammation.
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.

Tuesday, July 10, 2012

Day #2 Tuesday



Warm up
Strict ring dips to true support
Strict pull ups
Strict toes to bar
GHD back ext
OHS with barbell

Skill
Band distraction Sampson

WOD
3 rounds of:
Run 400m
30 walking lunges

When you mess up on your diet – What do you do next?


When you mess up on your diet – What do you do next?

So you start your new diet – maybe it’s a paleo challenge. 30 days strict. (Or perhaps it’s another diet / eating plan you decided to take on). Perhaps you also committed to other lifestyle changes.
You start with enthusiasm. You look forward to being in control of your intake, eating in a more disciplined and healthy way. You also look forward to the results your effort will bring; health improvements, body composition changes, improved sports performance.
All goes well for a few days or a week, or maybe even two.
And then:
- Someone brings a cake to work – and you can’t resist a piece.
- It’s your best friend’s birthday and you have a glass of wine (or 5), and your self-control goes out the window and you don’t care what you put in your mouth.
- You are thoroughly sick of eating boring vegetables, and that bar of chocolate just jumps into your mouth, because lets face it – you deserve it – you’ve been so good.
What happens next? Guilt?
You have a piece of cake at work,  or the bar of chocolate – but you don’t really enjoy it, you eat it quickly and guiltily. You regret your slip in self-control. You beat yourself up. You are annoyed at your weakness.
And then what do you do? What is the next decision you make?
Do you then decide to starve yourself – punishment? Or do you give up?
I frequently see the giving up. “I’ve blown my diet now – I’ll just eat what I feel like for the rest of the day” Then the rest of the day you eat whatever rubbish you feel like, with a mixture of relish and guilt. The next morning the scales show a 2 pound increase in weight, so you feel even more disheartened. You were going to have a good day today – but you feel so crap about what the scales just old you that you don’t see the point anymore. (You lose sight of the fact that the majority of the weight you have gained will be water, glycogen, and probably food in your intestines, from the carb and food loading)
Here’s an analogy for you to consider:
If you are late for work one day, what do you do? Do you beat yourself up for being so weak, then decide that seeing as you’ve blown it today you might as well be late everyday, and for every appointment?
Or you have just messed up a work project, or assignment, or presentation – what ever. Do you then say “Blow it – I don’t care – I’m just going to give up and do badwork from now on”?
Most people I know don’t do that.
If I’m late, I look at what contributed to me being late, and commit to being on time at the very next appointment.
If I messed up an assignment, or something at work  didn’t go as well as it should have, or I let someone down – I might ask for feedback and advice, get support, analyse what happened and work out a strategy to improve.
So why do we have a grown up response to one broken commitment (say at work, but could be a relationship problem etc) and a completely immature and childish reaction in another area of life? (In this case your commitment to healthy eating)
Is this you? If so what will you do next time?
Here is what I find works for me.
If there is a glass of wine or a goody that is tempting – I choose to have it – or not. We often act as though someone else is making us, or we can’t help ourself, we HAVE to make up a justification, and that justification is how we let ourself off the hook. If you don’t know what I mean by this – take a look at the next sentence and fill in the rest
I ate it because ____________ Whatever is after the because, is your justification. A justification in some circumstances is the way you excuse yourself and let yourself off the hook. It stops you taking responsibility for your action. (You blame something or someone else)
A more useful and guilt free way of having something that isn’t on the food list, is to choose. I’m going to my best friends party – so I choose to have a 2 glasses of wine, and I will enjoy it, guilt free. I put it on my list – just for today.
When you are next offered a piece of cake – will you choose it – or not choose it? If you do choose it – will you then be responsible for your choice – WITHOUT GUILT? If you do choose to eat a piece of cake – ENJOY IT. Savour it, eat it slowly and thoughtfully. Eating one piece of cake does not make you a failure – if you chose it thoughtfully, taking full responsibility for the consequences.
However – maybe you did just eat a some junk food. And you felt guilty. Fair enough, you let yourself down. Now handle the mess-up like you might any other mess up – say at work. Look at what contributed, figure out a strategy to avoid messing up again, and recommit.
Another way I have “all or nothing” or “I’m a failure if I mess up once” clients look at their eating habits is in percentages. In lots of other areas of life we aren’t perfect. If you were to rate yourself in your job – would you give yourself 100%? In your relationship, or as a parent? I know I wouldn’t. Yet why do we think in our eating – it’s either 100% or give up? Give yourself a mark out of 100 – anything over 80 is an A after all.

Something else to consider – Our environment is NOT set up to support us, any of us.
When we go to work – there is usually a strong external support. We will get in trouble if we are late, or do not do the work our boss expects of us. Even if we are self-employed – we don’t like to let people down, we value our reputation, and we need to earn money.
Our eating though is different. As a hunter – gatherer our environment dictated what we could eat, and we needed to put in considerable physical effort to procure and prepare our food. No longer. We have NO (or practically no) external factors stopping us eating whatever we feel like, what’s more our external environment actually encourages to eat things that do not support our health. We must either create an external environment that supports us, OR create a strong internal drive that can resist the lack of external support.
That takes something, often huge willpower, which goes against (IMO) all our natural drives. Think about it; hunter -gatherers or even agriculturalists (growing their own food) had to put considerable willpower and work into getting food. We have to put considerable willpower and mental work into stopping eating. A very unnatural habit from a survival point of view. This is why it is not easy. However this does not mean it is impossible. It takes effort and we need to acknowledge that. Stop thinking it SHOULD be easy, it is more likely to be hard. Acknowledge your successes, however small they might look.
Change your habits – Great articles from Whole9

Sunday, July 8, 2012

Sample Meal Plans


Sample Meal Plans

A recent commenter brought to my attention that I have not yet published any sample meal plans. I have been meaning to get this up for a while, so here they finally are. For my family, breakfast is always vegetable and meat omelets and occasionally almond pancakes with fresh strawberries. Lunch is some variation of leftovers from the night before on a salad or wrapped in romaine lettuce. Dinner is always a protein and lots of veggies. Have better ideas for meals? Leave some feedback!
Week One Meal Plan Sample Meal Plans

“Wellness Lifestyle” One Week Meal Plans

Note: Breakfast each day is 2 egg omelet with as much veggies and meats as you want to add (can be good use for some leftovers from night before)

Day 1

Lunch-Chicken salad over lettuce with carrot sticks