CrossFit South Rockland

Monday, November 30, 2015

11/30 Monday Week#5 Volume

Warm up
3 minutes rowing
20 double unders
OHS with jump rope
Walking lunge with Sampson stretch

Sprint starting

For time
500m row
15 burpees over the monorail
75 double unders

Saturday, November 28, 2015

11/28 Hero Saturday

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Warm up
Agility complex
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-*15 yard broad jumps*
Muscle ups

7 rounds for time:
11 body weight deadlifts
100m sprint

Friday, November 27, 2015

11/27 Friday Week#4 Loading

Gymnastic #3 warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

Movement standards

20 minute AMRAP
3 weighted pull ups w/35 m/53
6 push up and over the KB
9 weighted pistols w/35 m/53

Thursday, November 26, 2015

11/26 Thursday Week#4 Loading

Partner Warm up
Plank - push ups
Plank - lateral jumps
Partner sit ups
Partner-squat (yes squat your partner)
Partner carry

Movement standards

Partner WOD
15 minute ping pong
7 wall ball shots w/14 m/20 (each)
20m prowler push w/50 m/100 (each)

Wednesday, November 25, 2015

11/25 Wednesday Week#4 Loading

Warm up
Walking Sampson
Strict ring dips to true support
Strict pull ups
Strict TTB
Good mornings
Broad jumps

Deadlifts & weighted dips

3 rounds of:
2 deadlifts
200m MB run
3 weighted dips

Tuesday, November 24, 2015

30 day experiment

The 30 day experiment will begin 12/1 and end 12/30.

As you know we must spent time and effort in learning how nutrition effects our wellbeing. All of us have different goals for example, cutting down or eliminating prescription medications, feeling better, becoming more productive in our lives, increasing our energy levels, losing some body fat, or increasing our performance in the box. 

Partaking in the 30 day experiment requires everyone to record meal, snacks, and beverages in a log (you bite it you write it). This also gives you the ability to be SMART (specific, measurable, actionable, relevant and timely) with your goal(s) in mind.

This experiment requires everyone partaking to go 100% strict for 30 straight days, which is the most effective path to the results your all of you want. Always remember, “Kidna effort equals kinda results”. It’s only 30 days and what you put in you’ll get out.

I will be giving a lecture Saturday 11/28 at 10:30am on specific guidelines and recommendations on how to reach your goal(s). Here you can ask questions, take notes, and meet individuals who previously experienced the food experiment.

During this challenge I will place you in teams of three or four depending on your personal GOALS (fat loss/ muscle gain/ performance). Here you will create a positive support system. It is strongly encouraged that your TEAM communicates on a daily basis via email (Coach must be included). This will help keep all of you motivated and focused. Use the TEAM as a resource for trading recipes, food suggestions, and exedra.

Our main focus is not performance or aesthetics. The whole idea of the 30 day experiment is for you to become an overall "healthy" individual. Once again, this will help you change your life. 

At the end of the challenge each participant is required to write a short essay or submit a video, documenting your results and experience. This will tie together your efforts and show yourself how much you improved as an individual.

If you have any further question or concerns please contact me.

I hope your ready!!! I am...


11/24 Tuesday Week#4 Loading

Gymnastics #2 Warm up
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x hand stand holds
-Strict TTB
-Close grip OHS

2 rounds of:
20m reverse sled drag w/135 m/180
20m OH lunge with plate w/25 m/45

Monday, November 23, 2015

11/23 Monday Week#4 Loading

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

20 minute AMRAP
(w/155 m/225)
1 deadlift
1 full clean
1 front squat
1 split jerk

Saturday, November 21, 2015

Hero Saturday 11/21

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

Warm up
800m run

Muscle ups

45-Minute AMRAP of:
800m Run
80 Squats
8 Muscle-ups

Friday, November 20, 2015

Friday 11/20 Week#3 Speed

Warm up
Band sprinting drills
1 mile run

-back peddle
-side shuffle
-broad jump 10m

Movement standards

-Double unders
-Air bike
-Ski for calories

Thursday, November 19, 2015

Thursday 11/19 Week#3 Speed

KB Warm up
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute

Movement standards

Tabata the following:
-Push ups
-KBS w/35 m/53

Wednesday, November 18, 2015

Wednesday 11/18 Week#3 Speed

Warm up
Sampson stretch 30 seconds on each side
Strict ring dips to true support
False grip ring rows
Strict TTB
Good morning


For time:
50 Ring dip
25 OHS w/65 m/95
100 double unders

*7 minute time cap*