CrossFit South Rockland

Tuesday, October 31, 2017

Tuesday (Loading/ Mental Toughness)

KB Warm up #2
Kettlebell complex
(Explain- one or both KBs or H2H techniques)
5 x 3 consecutive reps (hold on KB throughout the complex)
Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

KB weighted pull ups

4 rounds for time:
400m KB run w/35# m/53#
21 KBS w/35# m/53#
*18 minute time cap/ All KBS must be consecutive or you restart from zero/ Scale up if needed

The CrossFit Warm up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
GHD sit ups  
Back ext
Pull ups  

KB thrusters

-Prowler push
-Prowler push
-KB thrusters 

Monday, October 30, 2017

Health Benefits of Persimmon

Persimmon, also known as the ‘Divine Fruit’ due to its scientific name of Greek origin, is found during autumn. While there are various varieties of this fruit being cultivated, the popular one is the Chinese native, Diospyros kaki, widely known as the Japanese persimmon. The brilliant orange colored skinned fruit that shares a close resemblance with tomato in appearance, in fact, is a berry. And don’t we all love eating berries during the 45-day Paleo/Zone challenge? If you haven’t tried this fruit yet, you should definitely give it a try. Here are some health benefits of persimmon:

1. Nutritional Value

Persimmons are rich in vitamin A, vitamin C,vitamin E and vitamin B6, as well as dietary fiber, manganese, copper, magnesium, potassium, and phosphorous. They also contain organic compounds that include catechins, gallocatechins, betulinic acid, and various carotenoid compounds that fall within the B complex of vitamins.

2. Aids Weight Loss

A medium sized fruit weighs around 168 grams and offers just 31 grams of carbohydrates. The fruit has hardly any fat in it. These two factors make it an ideal friend for those who are working towards healthy weight and body mass. The high fiber content of persimmon aids in weight loss by making your stomach feel full for longer and reducing the craving for sugar. The water content restores the fluid loss in a limited extent.

3. Boost Immunity

Persimmons help boost immunity due to the presence of vitamin C. They have one of the highest ascorbic acid (vitamin C) content and a single persimmon has approximately 80% of the daily requirement of this beneficial nutrient. Vitamin C stimulates the immune system and increases the production of white blood cells, which are the primary line of defense for the body against microbial, viral, and fungal infections, as well as foreign bodies or toxins.

4. Aid Digestion

Like most fruits, persimmons are a good source of fiber, containing almost 20% of the daily requirement in a single serving. Overall, a high-fiber fruit like persimmons can be a major boost to your gastrointestinal system and can protect you against colorectal cancer and other similar diseases. It can also help people lose weight by defending them against lipid uptake, which can cause obesity.

5. Fights Cancer

The antioxidants of Persimmon in form of Vitamin A, Vitamin C, Vitamin K and phyto-nutrient Lutein Zeaxanthin purify the body of free radicals and prevents cancer. The betulinic acid content also discourages formation of tumor growth.

6. Strengthens Immunity

Being a good source of Vitamin C, the fruit, when used regularly in your balanced diet, can help in strengthening the immunity levels. Thus, it acts as a shield against common cold, flu, as well as various lung infections, including asthma.

7. Good For Diabetics

Those who suffer from diabetes are prone to hunger cravings, and that too quite often. Being rich in fibers, this fruit can be relished by diabetics to curb the hunger levels. The fruit is also known to regulate the level of sugar in the blood.

8. Keeps Liver Healthy

Persimmon is rich in antioxidants, which scavenge the harmful oxygen-derived free radicals in our body. It also reduces the effect of toxic materials and prevents cell damage. This eventually results in a detoxified body and a healthy liver.

9. Offers Plenty of Energy

Persimmon juice is considered a natural energizer due to its high potassium and sugar content. Consumption of a glass of persimmon juice can give us instant energy for performing any power-packed activity. It is a good choice for relieving exhaustion and stress.

10. Maintains blood pressure and keeps cardiovascular system healthy

Potassium is another mineral found in significant quantities in persimmons. Potassium can act as a vasodilator and lower blood pressure, thereby increasing blood flow to various parts of the body. Persimmons also contain various vasodilating organic compounds that further lower blood pressure, making them a very good fruit for heart health. Along with lower blood pressure, persimmons also provide copper, an essential element in creating new red blood cells. Without copper, you cannot uptake various essential nutrients to make additional hemoglobin. Increased circulation of healthy red blood cells increases cognitive function, muscle tone, metabolism, and energy levels, as well as wound repair and cellular growth.

WARNING: Persimmons may lower blood pressure significantly, so avoid intake if you are hypotensive. Other than that, enjoy these delectable fruits and the health benefits they will confer on you!

11. Improves Vision

Persimmon contains vitamin A in significant amounts. And, it is an established fact that vitamin A has the potential to improve vision.

12. Prevents signs of premature aging

As you can see, persimmons are delicious and exotic fruits that do more than serving as a sweet and tasty treat; they have a wealth of health benefits packed inside them, including their ability to improve eye health, reduce signs of aging, prevent various types of cancer, improve digestion, boost your immune system, lower cholesterol, increase your metabolism, strengthen your bones, boost cognitive function, lower blood pressure, and take care of your skin. Furthermore, they can help your body heal faster, aid in weight loss, reduce inflammation and increase blood circulation throughout the body. Don’t wait any longer, head to the super market and get yours today. Enjoy!


Nataliya Olifer

Monday (Sole Lift/ Pace)

Shoulder Warm up
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups

Zots press

5x 3
Zots press

10 minute Partner tag
7 pull ups

7 box jumps w/24” m/30”

Saturday, October 28, 2017

Hero Saturday

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Warm up
Barbell complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster



20 minute AMRAP
6 Deadlifts w/155# m/225#
7 Burpee Pull-ups
10 Kettlebell Swings w/53# m/70#
200m Run

Friday, October 27, 2017

Friday (Speed/ Go!)

Warm Up
800m run
A- Ultimate
Frisbee/ Football/ MB

B- Climbers warm up
3 rounds of:
30 seconds Sampson stretch on each side
2 ladder climbs
5 Wall climbs
5 Candlestick to stand up
2 peg board climbs
10 wall squats

Box jump rebounding

Box jumps w/20” m/24”
Pull ups
*7 minute time cap