CrossFit South Rockland

Thursday, August 31, 2017

Day#18 (Speed/ Go!)

Gymnastics Warm up #8
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Rope climbing

30 jump lunges
3 rope climbs
30 KBS w/53 m/70
*3 minutes rest after each effort

Row Pacing Warm up #1
Single unders
(Maintain same reps throughout)

(Maintain same calories throughout)

3x alternating intervals
-Row for calories
-Air bike for calories

Wednesday, August 30, 2017

Day#17 (Volume/ Skill)

Warm up
800m run
Peg Board complex
Round robin fashion
-Pull 10 second hold x3
-Single arm hangs 5 seconds each arm x 5
-Stagger pull ups 3 each side
-Hang with peg pull
-Pull + 5 weight shift

Tabata B2B squats
Muscle up

Partner WOD
12 minute tag
2 muscle ups
8 DB snatches w/45 m/70
100m sprint

Tuesday, August 29, 2017

Day#16 (Loading/ Mental Toughness)

Warm up
Tick tack toe
(With KBs)

Stone G2S

5 stone G2S w/115 m/175
30m stone carry (Dropping or resting the stone is a 5 burpee penalty)
7 minute time cap

Warm Up
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

Stone G2S

-Stone G2S
-Shuttle run

Monday, August 28, 2017

Health benefits of CINNAMON

Most people don’t normally associate cinnamon with improving athletic performance. For the most part, we think of it as one of the world's most popular spices and flavors, especially in sweet dishes. However, if you knew all the health benefits that it offers, you might just change your mind. If you’re an athlete, the health benefits of cinnamon should convince you that it really can help improve your performance. According to researchers, out of twenty-six of the most popular herbs and medicinal spices in the world, cinnamon actually ranks #1 in terms of its protective antioxidant levels!

Cinnamon comes from the bark of evergreen trees of the genus cinnamomum. When cinnamon is harvested, the bark is stripped and sun dried. As it dries, cinnamon curls into a well-known shape, called quills. If not ground, it is then sold as whole cinnamon or cinnamon sticks.

There are actually 2 kinds of cinnamon, Cassia and Ceylon, and the more common type is the dangerous one if consumed more than recommended. In the USA we are used to the “Cassia” variety (from Indonesia and China), even though the “Ceylon” plant is considered the real, true spice (from Sri Lanka, Madagascar and the Seychelles), which is popular for tea. A key difference between the two is that Cassia has much, much more coumarin in it than Ceylon. This toxic chemical compound is what makes consuming cinnamon in large quantities such a terrible and dangerous idea. In the first centure A.D., cinnamon used to be at least 15 times more expensive than silver. It carried an ungodly price tag, especially in Rome. It was considered a precious commodity, given its high demand and low supply. Once the regularity of foreign exploration kicked in, the spice became more available and therefore more affordable.

Now let’s talk about the health benefits of cinnamon:

1. It helps reduce pain, inflammation, and muscle soreness. Cinnamon is known to possess anti-inflammatory properties that can help reduce pain, inflammation, and soreness.

2. Fights diabetes. It Lowers blood sugar levels and has a powerful anti-diabetic effect.

3. May help blood circulation. Cassia cinnamon is thought to have blood thinning properties, which, in turn, can aid blood circulation in the body.

4. Boosts brain activity and function

5. Lowers the fat storing effect from food. Its insulin stabilizing abilities have been proven to help your body absorb and lower the onslaught of insulin within the bloodstream post simple carbohydrate consumption.

6. Promotes good heart health. Research has shown that diets rich in spices such as cinnamon and turmeric may help reduce levels of triglycerides in the blood, which are important markers in heart disease.

7. Helps promote good health in bones and tissues. Cinnamon has also been found to be a good source of manganese and other minerals that are essential in building healthy bones and tissues.

8. It eases arthritis and menstrual pains. Cinnamon's anti-inflammatory properties make it a go-to alternative therapy for arthritis patients. It's also proven to be effective in relieving cramping and discomfort associated with menstrual cycles.

9. Helps fight bacterial and fungal infections.

10. May help lower cancer risk. Because of its antioxidant abilities, cinnamon can protect against DNA damage, cell mutation, and cancerous tumor growth.

11. Protects dental health and naturally freshens breath. In studies, the extracts found in cinnamon were shown to be protective against bacteria living in the oral microflora that could cause bad breath, tooth decay, cavities, or mouth infections. The essential oil from cinnamon has been shown to be more potent than other tested plant extracts and can be used to naturally combat bacteria in the mouth, acting like a natural anti-bacterial mouthwash.

12. Helps fight allergies. Cinnamon has been shown to be helpful in fighting common allergy symptoms because it reduces inflammation and fights histamine reactions in the body.

13. Can lighten your hair. Mixing a few spoonfuls of cinnamon into a paste — with honey or actual conditioner — will lighten your hair once applied and allowed sunshine to get at it.

14. Will prevent bugs from feasting on you. Cinnamon oil destroys the hell out of mosquito larvae, as it turns out. So think of cinnamon as an environmentally friendly pesticide in a way by adding a few drops or sprinklings to your sunscreen or lotion.

15. Can be used to sweeten recipes without added sugar. Because of its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, thereby lowering the glycemic load of your meal. One of the benefits of cinnamon over sugar is that it contains no sugar and no calories in amounts that it is used by most people, so its makes an extremely healthy addition to many meals, especially considering its many nutrients. Try using cinnamon in coffee, tea, baked goods, on fruit, or in oatmeal instead of adding extra sugar and calories. This can help you to reduce inflammation-causing sugar, extra calories, and to fight weight gain, candida, diabetes and low energy levels.

Don’t all these benefits sound amazing? If you are living a healthy lifestyle and exercise daily, start taking advantage of these benefits as much as you can. Not only will cinnamon help you improve your athletic performance, but it will with no doubt spice up your diet.


Nataliya Olifer

Day#15 (Sole Lift/ Pace)

Warm up & Skill
Strict press technique

A- 5x 3
Strict press

B- Cindy or Mary

20 minute AMRAP
5 pull ups
10 push ups
15 squats

20 minute AMRAP
10 pistols
15 pull ups

Saturday, August 26, 2017

Day#13 Hero Saturday

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.

Partner KB Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub

Burpee box jumps

Paul Pena
7 Rounds each for time:

100m Sprint
19 Kettlebell Swings w/53 m/70
10 Burpee Box Jumps w/20 m/24
Rest 3-Minutes

Friday, August 25, 2017

Day#12 (Speed/ Go!)

C&J Warm up
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)



C&J w/105 m/155