CrossFit South Rockland

Wednesday, October 31, 2012

Sandy aftermath AMRAP schedule

Schedule until we get power back at the BOX

Classes are during daylight hours due to safely concerns.

8:30am
9:30am
10:30am

3:30 strength

Drive safe and leave early due to down trees.

Thanks

Coach

Wednesday Day#17 Week#3 Speed



Burgner warm up
Jump shrug
Scare crow
Muscle snatch
OHS
Snatch balance
Squat snatch

Skill
Squat snatch

WOD
Every minute on the minute for 15 minutes
2 squat snatches
1 rope climb

                                                
CFE
Burgner warm up
Jump shrug
Scare crow
Muscle snatch
OHS
Snatch balance
Squat snatch

Skill
Squat snatch


WOD
Part#1
Tabata squat snatch

Part#2
1 mile TT

Tuesday

Tuesday's mission....

Survive Sandy..

Monday, October 29, 2012

Monday Day#15 Week#3 Speed



Warm up & Skill
Tabata row (watt variations)

WOD
30 seconds max effort 1 minute rest at each station
5 rounds of:
·        Row
·        Battle ropes
Burpees

Saturday, October 27, 2012

Saturday Day#13 Week#2 Volume


Partner warm up
Wheel barrow
Partner carry
Plank push up
Kick up to hand stand

Skill
Sled drags

  • Sumo
  • Reverse


TEAM WOD
In TEAMs of 2 or 4
12 minute AMRAP
all TEAM members must drag the sled 20m in a sumo and reverse fashion as well as carry a TEAM member 40yards to complete one round


Friday, October 26, 2012

Friday Day#12 Week#2 Volume



Warm up
Hold the following positions
·         Tuck
·         Pike
·         Hollow
·         Plank

Skill
Transitions and how to break up sets

WOD
 “Angie”
100 pull ups
100 push ups
100 sit ups
100 air squats

Thursday, October 25, 2012

Thursday Day#11 Week#2 Volume



Partner warm up
Ping pong
·         Double unders
·         Ring dips
·         OHS
·         Squat thrusts

Skill
Viper press

Partner WOD
15 minute AMRAP
Ping pong
7 viper press/double unders until partner complete 7 viper press then switch

CFE

Warm up

2 minutes double unders

OHL

Strict pull ups

Weighted GHD sit ups

Weighted GHD back ext

 

Skill

Viper press

 

WOD

Part#1
7 minute AMRAP
7 viper press
7 burpees

Part#2
Back squat
3-3-3

Wednesday, October 24, 2012

Wednesday Day#10 Week#2 Volume



Warm up
KB around the world
KB Russian swings
KB release
KB throwback
KB wall ball sub

Skill
KB snatch

WOD
Deck of cards
·         Spades- KB snatches
·         Clubs- KB squats
·         Diamonds- jump lunges
·         Hearts- burpees

Tuesday, October 23, 2012

Tuesday Day#9 Week#2 Volume



Warm up
Row technique
Tabata row (watt variation)

Skill
Pistols

WOD
Complete the following:
*20 minute time cap*
Row 1K
50 pistols
Run 1K
75 toes to bar
                                                
CFE
Warm up
See above

Skill
Pistols

WOD
Complete the following:
Every minute on the minute for 15 minutes
Row 150m
6 pistols

What do I drink?


QUENCH YOUR THIRST WHOLE9 STYLE

We like to think of our nutrition recommendations in terms of what you can have, as opposed to what you can’t. Even so, people inevitably start to think of their glass as half empty when they’re asked to scratch certain beverages off their shopping list in preparation for the Whole30®. No soda?! No cream and sugar in my coffee? No alcohol!?! What the heck will I drink?!
Today, instead of “no” this or “no” that, try to think in terms of what drinks you can say yes! yes! yes! to. Like yes, I get to drink refreshing, herb-infused cucumber water and pretend I live at the spa 24-7. Or yes, there’s a chill in the air, the leaves are turning, and this steaming Snoopy mug full of bone broth is knitting me a warm, cozy sweater for my insides.
There are a wide variety of nourishing, health-promoting, delicious beverages you can choose from on the Whole30, so right now, let’s look at what you can drink – nay, what you get to drink – when things like soda, alcohol, and creamer no longer have a home in your grocery cart.

Tap or Filtered Water

“What can I drink besides water?” is probably on our top ten list of Whole30 questions. A lot of people see water as boring and tasteless, but aside from being one of the three things you need to actually stay alive, water is a very versatile drink. Remember, you aren’t stuck with just the stuff from the tap! Make drinking water more exciting by creating a fancy-yet-simple spa-like concoction with herbs (think rosemary or mint), citrus (lemon, lime, or orange), cucumbers, or fruit (like melon or berries).
Inspiration: For specific “self-flavored” water, see recipes here and here. Freeze up some funflavored ice cubes and drop them into a tall glass for an afternoon pick me up. You can even make water seem more special by creating these lovely floral ice cubes and filling up a beautiful carafe with sweet glasses to match.

Mineral and Sparkling Water

Whether you’re in need of a beard for alcohol at the bar or just want a little something bubbly, mineral and sparkling water are great go-to beverages. Pour some in a glass with ice cubes, garnish with a slice of lime or a few green olives, and voila! A mocktail that won’t be mocking you tomorrow morning. Mineral water in particular contains minerals like calcium and magnesium, important for health, and is a great way to source these compounds without the fluoride and chlorine found in most municipal-sourced tap water.
Inspiration: If you’re a little befuddled about spring vs. mineral vs. sparkling waters, check out thisexplanation of different bottled waters. Our favorite mineral and sparkling waters are Gerolsteiner (for its super-high mineral content), and Pellegrino flavored waters (in lemon or lime), but any variety without added sugar or fruit juice works. A word of caution – read your labels, even with water!

Coffee

While we encourage conscientious consumption of coffee, it’s not off limits for your Whole30. (You’re welcome.) Missing your cream and sugar? Here are some ways to continue to savor your cafĂ© experience. First, if you prefer to “whiten” your coffee, look into adding a little coconut milk to your morning brew, or take it a step further with this homemade creamer. Second, buying good coffee (not the stuff in a can at the grocery store) will present a better, less bitter flavor when brewing, making it easier to drink without all that sweetener. Adding vanilla or cinnamon to your coffee (or to the beans before grinding) can also add variety. Finally, hazelnut, vanilla, and other flavored coffees are fine – as long as you read your labels! (Starbucks VIA® instant coffee has flavored varieties that actually contain more sugar than coffee!)
Inspiration: If you like your coffee black like the night, try out these methods for a tastier mug posted in our forum by StuffIMakeMyHusband (this woman knows her coffee!):
I would suggest looking into a good brewing method. I love cold-brewed coffee; it has far less acidity than heat brewing and is mellow and smooth. The other way I brew is in my Chemex. It has a thick filter that absorbs a lot of the oils that make coffee bitter and it produces a really clean cup. This is how I cold brew, this is how to use a Chemex. I get my beans from a local roaster and grind them at home (freshly ground is key!), I like central American beans and I look for a ‘full city’ roast (lighter roasts don’t have enough flavor, darker gets burnt tasting). Finally, try adding a pinch of salt, ta rick I learned from Alton Brown. It can offset the bitterness the way that sugar does. And I love the coconut creamer from Following My Nose (recipe), I made it with melted cocoa butter instead of coconut oil so it has a sort of white chocolaty taste.

Tea

Depending on which region of the world you come from, drinking tea can be social, ceremonial, ritual, spiritual, or medicinal. For many, a cup of tea is a comforting ritual after a long day, or a healthier substitute for those dessert cravings. All varieties – black, green, white, and herbal – are permitted on the Whole30.
Inspiration: We like rooibos teas for their naturally sweet flavor, but half the fun with tea is venturing out to find your own favorite. Melissa Joulwan’s favorite online tea shop is Adiago Teas, but we also love varieties you can find at any grocery store or health food shop, like Numi’s Honeybush, the Republic of Tea’s Plantain Coconut, or Traditional Medicinal’s Throat Coat. Add a wedge of lemon, some grated ginger, or a little coconut milk to complete the experience. And if the weather’s not right for a steaming cup, try this Thai Iced Tea minus the honey, or use Whole9 Forum Moderator Renee Lee’s brew method:
In my experience, if you brew hot tea and then just throw it in the fridge, you’re going to get cloudy iced tea. I double brew my tea, fill a pitcher with ice, then pour the hot tea into the pitcher. It chills it faster and you don’t get the cloudy tea phenomenon.

Vegetable Juice

We aren’t big fans of drinking your food, but we definitely approve of using vegetable juice as a nutritional supplement (and not a replacement for eating real vegetables), or as a tasty break from drinking water. Just make sure your concoctions are far more vegetable than fruit, and beware that even some vegetable-only drinks (like those heavy in beets and carrots) may pack more of a sugar punch than you’re willing to add to your day. You’ll probably have to juice it yourself (or use a blender of sorts), as most pre-packaged “vegetable juices” are mostly fruit. Read your labels, and do the sugar-math! This carrot-apple-mango juice looks vegetable-y, but has 33 grams of sugar in one bottle.
Inspiration: Odwalla’s carrot juice has just one ingredient: (carrots), and Trader Joe’s makes a low-sodium organic tomato juice that tastes great on its own, or spiced up with a dash of hot sauce and a stick of celery. And check out these vegetable juice recipes, designed to treat common ailments in a healthy, holistic manner. (We make no claims as to their effectiveness, but some of them sure do sound tasty.)

A Bevy of Beverages

Most people either love it or hate it, but kombucha has many redeeming health qualities, so if you’ve never tried it, now might be the perfect time. Our Director of Operations, Erin, didn’t love kombucha at first, but once she tried it off the tap at Whole Foods, she was hooked. Go for the unsweetnened types (flavored or unflavored – both are fine on your Whole30) or learn how to brew your own.
Coconut water is another fine “treat,” even during your Whole30, although it’s naturally a bit too sugary to replace your everyday water consumption. Coconut water flavors vary tremendously by brand, so you may have to try a few before you find the one you like the best. We’re big fans of Taste Nirvana’s coconut water with pulp.
If kombucha or coconut water aren’t what you’re craving, perhaps a lovely mug of bone broth will suit you. Though not your traditional cold weather drink, bone broth can be a savory, fortifying treat in those dark winter months. Use the recipe in It Starts With Food, or try this slow-cooker version fromNom Nom Paleo – make a big batch, freeze it in individual small-sized mason jars, and enjoy a cup a day with no preparation (but a little heating up).
Finally, for the kiddos, our own Robin Strathdee notes that her little ones love “fizzy water” (especially the fruity flavors), watered-down coconut milk (from the can), fruit-flavored herbal teas, and water infused lightly with fruit juice.

Monday, October 22, 2012

Monday Day#8 Week#2 Volume



Warm up
Roll back reach
Hollow rocks
Super rocks
Lateral lunges
Reverse wall climbs

Skill
Push press & thruster

WOD
100 push press
75 KBS
50 wall ball shots
25 thrusters

Saturday, October 20, 2012

Saturday Help AMRAP save a pair


$600 short... Donate below...


At 9am AMRAP Fitness will kick off it first annual Barbell for Boobs event. We are so close to hitting out GOAL of $2500... Just $600 short so please donate at at the above link... 

Please arrive at 8:45am to mobilize and prepare for the event... 

***After all the ladies are finished the AMRAP men will follow and partake in the event in honor of prevent breast cancer***

Thank you for you help and support,

Coach

Friday, October 19, 2012

Day#5 Friday Week#1 Loading



Warm up
Inch worm
Lunge complex
Single leg broad jump
OHS



Skill 
Running (band foot cadence drill) 


WOD 
Tabata  
Burpees 

7 x 40 yard sprints  
2 minutes rest after each effort



Thursday, October 18, 2012

Day#4 Thursday Week#1 Loading



Warm up
Broad jumps
Wall ball
KBS
Dynamic walk

Skill
Dead lift

WOD
Dead lift 21-15-9
Box jumps 21-15-9

CFE
Warm up
See above

Skill
Deadlift

WOD
Part#1
7 minute AMRAP
2 dead lifts
7 box jumps w24/m30

Part#2
3 minutes max distance
Farmers walk

Wednesday, October 17, 2012

Day#3 Wednesday Week#1 Loading



Warm up
400m run
Toes through rings
Wall climbs
OHS with a barbell
Duck walk

Skill
Strict press

WOD
5 rounds of:
15 pull ups
3 strict press
200m run

Tuesday, October 16, 2012

Saturday 9am at AMRAP Fitness

Day#2 Tuesday Week#1 Loading




**CFE same WOD**
Warm up
Plate pitch farmers walk
Keg carry
Single arm OH press
Strict pull-ups

Skill
Back squat

WOD
15 minute every minute on the minute
3 back squat
15 double unders

Monday, October 15, 2012

Day #1 Monday Week #1 Loading


Warm up
2 minutes practice double unders
Plank hold x 3
3 minutes of "flip it"
(Max hold hollow, when tired, max hold superman)

Skill
HSPU deficit 

WOD
HSPU deficit 3-6-9-12
Lunges 50-40-30-20

Saturday, October 13, 2012

TEAM Saturday Test Week



Warm up
Wall climbs
Reverse wall climbs
Pull ups push ups
Toes through rings

Skill
Bench press

WOD
In TEAMs of 2 or 3
12 minute AMRAP
bench press for reps (W75/M135)