CrossFit South Rockland

Thursday, June 30, 2016

Thursday Week#5 Volume

Warm up
Tabata  jump rope (singles or doubles)

3x wall climbs
10m crab walk
3x inversion to skin the cat to inversion to slowly lower
10m broad jumps
Inverted wall shuffle
15 close grip OHS

HSPU & pistols

For time:
Run 1 mile
2K row
75 pistols

Wednesday, June 29, 2016

Wednesday Week#5 Volume

Warm up
3 minutes practice double of triple unders

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

DB snatch

Partner WOD
Ping pong the following:
With a running 12 minute clock
3 minutes max burpees 5 each
3 minutes max jump lunges 5 each
3 minutes max DB snatch w/45 m/70
3 minutes max burpees 5 each
*Total each movement separately for scores*

Tuesday, June 28, 2016

Tuesday Week#5 Volume

Warm up
30 seconds Sampson stretch on each side
Strict ring dips to true support
Ring rows
GHD sit ups


3 rounds for time:
15 thrusters w/65 m/95
15 pull ups
*7 minute time cap*

Monday, June 27, 2016

Monday Week#5 Volume

Warm up
1 mile run

Inch worm
Dynamic walk
Walking Sampson
Toy soldiers

Movement standards

4 rounds of:
With a 20 minute running clock. 1 minutes max distance/effort each movement
-Air bike
-Double unders
-Shuttle run
-Battle ropes

*Your low of each movement is your score*

Saturday, June 25, 2016

Hero Saturday

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

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)

DB squat clean thruster

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters w/35 m/ 65 DBs
4 x 100-meter shuttle sprint
4 squat clean thrusters w/35 m/ 65 DBs
6 x 100-meter shuttle sprint
6 squat clean thrusters w/35 m/ 65 DBs
8 x 100-meter shuttle sprint
8 squat clean thrusters w/35 m/ 65 DBs
10 x 100-meter shuttle sprint
10 squat clean thrusters w/35 m/ 65 DBs
12 x 100-meter shuttle sprint
12 squat clean thrusters w/35 m/ 65 DBs
14 x 100-meter shuttle sprint
14 squat clean thrusters w/35 m/ 65 DBs
16 x 100-meter shuttle sprint
16 squat clean thrusters w/35 m/ 65 DBs

Friday, June 24, 2016

Friday Week#4 Loading

Warm up
800m run
GHD sit ups
GHD hip and back ext
5 wall climbs
5x work the front lever
3x pull over to support
3x negative bar muscle up

DB dips & pistols

15 minute AMRAP
7 L-pull ups
7 DB weighted dips w/25 m/55
14 DB pistols w/25 m/55

Thursday, June 23, 2016

Pick a Space to Leave No Trace

Simple Instructions:
  1. Each day, choose an area of your physical space that you conspicuously leave cluttered or unkept on a regular basis.
  2. As that space gets cluttered, or is on the verge of becoming cluttered, clean it up before you do another thing — leave no trace for anyone who walks by to know you were there.
  3. You can focus on the same space each day or find new spaces every day.
  4. Some examples: Do the dishes rather than leave dirty dishes in the sink; make your bed as soon as you get up; instead of leaving clothes on the floor, put them in the hamper or put them away; find a place for your shoes other than being kicked into the corner; fold the laundry that just finished drying; clear (or don’t leave) piles of opened mail; leave your desk uncovered by work from today; throw out the garbage in your car or trunk —there is likely no shortage of traces of you left through your life.
  5. If you can’t think of anything, ask a roommate or significant other — they will likely have valuable input
Watch this video for an explanation of this Lifestyle Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.

Why Is This Practice Important?

We’re in a hurry. And being in a hurry, we often think we’ll take care of cleaning things up later. The problem is, because we’re always in a hurry, those things easily back up. And that backup can leave clutter, messiness, and a sense of being uncomfortable in our own spaces — both for you and the people you share these spaces with.
It’s sometimes hard to believe you have time to leave a place “traceless.” The “next” thing seems so pressing and the current thing so meaningless. How could taking the time to clean the dishes be nearly as important as getting to my appointment? What if there’s traffic? What will I do if I get “behind”?
Those may be the times you need to slow down the most. Leaving no trace is really a practice of practical mindfulness — stopping to do what needs to be done, when it needs to be done. It usually doesn’t take as long as you think, and focusing on it gives you a chance to breathe — leaving no chaos behind and creating less chaos ahead.
Taking a moment to be and to breathe may be just the thing you need to have a positive impact on the important things you are about to do next.

Thursday Week#4 Loading

Warm up & Skill
Turkish get up

12 minute AMRAP
Alternating arms 6 TGU w/45 DB m/70 DB

100m DB run