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
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)

This is back to a 2 Block
Ham 2 oz
6 Almonds
(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

Speed squats

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


2 oz Ham

6 almonds

1 orange

Lunch – 4 block



Chicken 4 oz




avocado 4 tbsp

Snack 2 block


2 oz turkey

6 almonds

½ banana

4 Block Dinner

Dinner 7pm

Chilean Sea Bass


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

Movement standards

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

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


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


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


Tuna canned
6 Almonds

610pm dinner
Lettuce, tomato,cucumber 
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 



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

Techniques on machines

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
-10 drive
-10 pry
-10 full strokes

Tabata row

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
GHD hip and back ext
P-bar complex 3-2-1
Bucket work 5 each way
Hand stands

Movement standard

(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
Good mornings
Close grip OHS

Shoulder to overhead

(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

Movement standards

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  
Jump over crawl under
Partner push ups
Partner sit ups
Partner carry

Movement standards

(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