CrossFit South Rockland

Saturday, February 28, 2015

Barry Day#4




8:50 am
4 block meal
Ham - Protein 4oz
12 Almonds- Fat
1 Large Grapefruit - Carbohydrate

11am Snack
2 Block Meal
2 oz grilled chicken -Protein
Guacamole - fat  1 tablespoon
1 Large Orange  - carbohydrate


Lunch -1:30 pm
4 Block meal
Hamburger 6 oz
Guacamole 2 tablespoons
2 Oranges

Snack 330pm
2 block meal
2 oz Chicken - Protein
1 Orange - Carbohydrate
Guacamole- Fat  1 tablespoon

Dinner-  630
(How many blocks?)
Turkey Meat 6 oz- protein 
Tomato Sauce  - carbohydrate 1 cup
Fat - 12 almonds 

Saturday Open Week#1





Workout 15.1 score submissions are still open.

Friday, February 27, 2015

Barry Day #3


830 am
Breakfast
4 Block 4 Large Egg
4 Block Almonds 12
4 Block Banana
(How big you need to be exact)

Snack - Everything is 2 block
1045 am
6 Almonds
2 oz Kosher Ham
 (Very funny)
1 Orange 
(How big you need to be exact)

Lunch 115pm
Everything here is a 4 Block
6 oz Steak
12 Almonds
1 Grapefruit 
(How big you need to be exact)

Snack
3pm
This is back to a 2 Block
Ham 2 oz
6 Almonds
Orange 
(How big you need to be exact)


Dinner 615 pm
4 block meal for the following
4 oz chicken
2 tbsp guacamole
1 orange 
1 cup of peppers
1/2 cucumber


Water for the day was slightly over 100 ounces

What about hours sleep/ How the workout went/ how you felt throughout the day?


Friday Open Week#1


Warm up
3 minute row

Dynamic walk
Inch work
Walking Sampson

Tabata row

Skill
Speed squats

WOD
12 x 3
Speed squats


Thursday, February 26, 2015

Day#2 Barry


Barry is using the Zone principal of balancing proteins, carbs, and fat. However, he is choosing Paleo foods. High end fuel for high end results.

Barry is prescribed to consume 14 block daily.

He should also be listing the following every day:

  • Exact block intake every meal (what is the protein/fat.carb)
  • About of water daily
  • Hours of sleep
  • How he feels
  • His workout results and how the workout went that day




4 block

4 oz Turkey

Guac -

Cup Blackberry

Time – 9:06 am



Snack 2 block

11:20am

2 oz Ham

6 almonds

1 orange





Lunch – 4 block

1:34pm

Salad

Chicken 4 oz

Cucumber

Lettus

Tomato

avocado 4 tbsp



Snack 2 block

330pm

2 oz turkey

6 almonds

½ banana





4 Block Dinner

Dinner 7pm

Chilean Sea Bass

Salad

Water 6 almonds
Mixed berries



120 fl oz water

Thursday Open Week#1


Warm up
2 minutes double unders
P- bar complex
Bar muscle ups, 3 reps
Pull over to support, 3 reps
Pistols with a 3 second pause, 8 reps
Super rocks

Skill
Movement standards

WOD
3 rounds of:
60 double unders
20 push ups
10 burpees
20 pistols

Wednesday, February 25, 2015

Day#45 Open Week#1


Warm up & Skill
3x with 3 second pause ARE squats
Behind the neck snatch grip press and hold the extension for 3 seconds

Snatch technique

Partner WOD
12 minute ping pong movements
20m band sprints
10 TTB
2 snatches

Tuesday, February 24, 2015

Barry's food for Day#1






8:50am
Coffee Black 10 ounces
Water 24 ounces
4 Eggs
Oil 1.5 tablespoon
1 cup Peppers and Onion


1136am

Water
6 Almonds
1 Orange
(Where's the protein?)

127pm

4 oz turkey
12 almonds
1 grapefruit / + apple  
(1 grapefruit is not enough)  I will live

315pm

Tuna canned
Banana  
6 Almonds


610pm dinner
Salad 
Lettuce, tomato,cucumber 
Carrot 
Balsamic- .66 or as close to it
Turkey burger 4oz 
1/2 tbsp guacamole 
Water. 16.9


Barry Day#1

Barry is on a 45 day journey to change his ways of eating pizza, and drinking. Follow Barry for the next 45 days and see how your average Joe measures up.


Today 2/23/15
214.8 pounds
20.1% body fat



Day#44 Open Week#1

Arm must be locked out for safety of shoulder


Warm up  
Handstands 3 hold, for 10 seconds
Inversion to skin the cat, 3 consecutive
Strict TTB, 10 reps
GHD hip and back ext, 10 reps
Pistols, 10 reps
Net climbs, 2 assents 

Skill
HSPU

WOD
Diane
21-15-9
Deadlift
HSPU

Monday, February 23, 2015

Day#43 Open Week#1


Warm up
2 minutes double unders
Lunge complex
Power jumps
Toy soldiers
Broad jumps
GHD sit ups
Back ext

Skill
Techniques on machines

WOD
Max calorie 21 minutes
-7 minutes Ski
-7 minutes row
-7 minutes air bike

Saturday, February 21, 2015

Day#41 TEST Week#10



Warm up & Skill 
Rowing drills
3x
-10 drive
-10 pry
-10 full strokes

Tabata row

WOD
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
24 calorie row

Friday, February 20, 2015

Day#40 TEST Week#10



Warm up
2 minutes double unders
Crab walk 10m
Wall climbs x 3
Close grip OHS
TTR
GHD hip and back ext
P-bar complex 3-2-1
Bucket work 5 each way
Hand stands

Skill
Movement standard

WOD
(G) Test #3
3 x max effort pull ups
Rest as needed

(Score- average of three efforts)


Thursday, February 19, 2015

Day#39 TEST Week#10



Warm up
3 minute row

Front rack stretching with bar behind neck
Press overhead and force the extreme
Kipping shoulder stretch
TTR
Good mornings
Close grip OHS
Dips


Skill
Shoulder to overhead

WOD
(W) Test#15
3 minutes max shoulder to overhead
w/65 m/95

(M) Test#16
12 minutes max distance row


Wednesday, February 18, 2015

Day#38 TEST Week#10




MB warm up
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Movement standards

WOD
CrossFit Open 12.4
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups



Tuesday, February 17, 2015

Day#37 TEST Week#10



Partner warm up  
T-jumps
Jump over crawl under
Partner push ups
Partner sit ups
Partner carry

Skill
Movement standards

WOD
(M) Test#5
Max reps double unders 2 minutes

(M) Test#12
3 minutes max calories air bike

(G) Test#6
B2B Tabata squats

Low score