CrossFit South Rockland

Thursday, July 31, 2014

Day #4 Week #3 Speed

Warm up & Skill
Build up to working weight of workout
Squat clean
Front squat

10 CTB pull ups
5 front squats w/115 m/185
Rest 3 minutes

Warm up
30:30 interval
Air bike

Tabata mash
-CTB pull ups

-Deadlifts w/135 m/205

Wednesday, July 30, 2014

Day #3 Week #3 Speed

Warm up  
Stone carry
Ring pull ups
Hollow rocks
Super rocks

Movement standards

Reverse Tabata
-Stone GTS
-Battle ropes

Tuesday, July 29, 2014

Day #2 Week #3 Speed

Warm up   
Rowing drills
-10 drives
-10 pry
-10 full strokes

1K row

Viper press

EMOTM for 15 minutes
-Even minutes 5 viper press
- Odd minutes 20 second max effort row

Warm up
800m repeats
3 minutes rest after each effort

EMOTM for 10 minutes
-Even minutes 5 viper press
- Odd minutes 20 second max burpees

Monday, July 28, 2014

Day #1 Week #3 Speed

Warm up  
Rope climbs
OH duck walk
Kneeling jumps
Superman push ups

3 x hanging L-hold

Movement standards

20:40 intervals
-Strict pull ups
-Strict ring dips
-GHD sit ups
-Box jumps

Sunday, July 27, 2014

Sunday Motivation


Changed My Life with The Paleo Diet

Hi Dr. Cordain,
Trust you are well. I would like to take this opportunity to share my success story with you…
Paleo has seriously changed my life forever. I started my new lifestyle 19/08/2012. Since then, I have lost 50 kg without the assistance of any medical intervention.
I learned about Paleo via Fat-Burning Man – Abel James’s Podcast which I stumbled upon while searching for a way to improve my life. After only listening to one podcast, I was convinced that Paleo is for me and that it will change my life, which, fortunately for me, it did.
My life before Paleo was seriously miserable. It was almost like as if I was collecting illnesses/conditions, Gastro Esophageal Reflux, Hernia, Cellulitis, High Blood Pressure, Depression, Sleep Apnea, Insomnia, Migraine and Acne just to mention a few.
Moving around, doing physical tasks really became very difficult. Socially, I did not gel anymore. Buying clothes really become a huge problem, as I was unable to find suitable clothes that I like and in my size. Suicide almost became a daily thought…
Today, I am a completely different person. My social circle has grown from just a handful of friends to many. My cholesterol is now normal and all of my past daily illnesses/conditions are also gone. I have gone from size XXXL to M shirts and from a 44” waist to 30” waist.
My mindset about health and food has changed completely. I am a Software Engineer/Developer by trade, but am considering a new profession and adventure as a Nutritionist/Dietitian.
I am advocating Paleo on a daily basis, motivating people to follow my lead and Paleo. Paleo is not a complex lifestyle and really easy to follow.
Thank you for letting me share my story! I hope that it will motivate and encourage other people.
My photos as proof, as photos do not lie.
Paleo is the best…!!!
Dr. Cordain’s Response:
Congratulations upon your wonderful success story. I know that it will motivate others to follow as well. Keep up the good work and thank you for sharing it with me.
Loren Cordain, Ph.D., Professor Emeritus

Saturday, July 26, 2014

Saturday Week#2 Volume

Battle of the boxes 

Event #4
All TEAM members


As a TEAM everyone must complete the following. Each teammate must contribute to the TEAM total.

3 minutes max effort
-Calories on the air bike
-Wall ball shots w/14 m/20 *If the ball touches the floor, 5 burpee penalty for the TEAM*
-Calories in the ski erg

Event will be scored by points

Friday, July 25, 2014

Friday Week#2 Volume

Warm up  & Skill
OHS/ Front squat/ OHS

12 minute AMRAP
15 OHS (W45/ M75)
15 Front squat (W75/ M105)
15 Back squat (W105/ M135)

Thursday, July 24, 2014

Thursday Week#2 Volume

Warm up
Run 800m

Gymnastic holds
Hold the following positions

Movement standards

12 minute AMRAP
Burpees 3-6-9-12-15-18-21-24-27…
Ring dips 3-6-9-12-15-18-21-24-27…

Warm up
4 x
800m repeats

15 minute AMRAP
10 burpees
10 ring dips

Wednesday, July 23, 2014

Wednesday Week#2 Volume

Warm up  & Skill
Pose technique #3
Pose running drills
-Stationary pulling
-Jump rope run
-Jump rope go!
-Pistol drill
-Partner blind running

4 rounds of:
800m run
30 pull ups
30 KBS w/35 m/53