CrossFit South Rockland

Wednesday, January 31, 2018

1/31 Day#17 (Sole Lift/ Mental Toughness)

Warm up & Skill
Barbell TGU

A- 3x find you heaviest TGU (Once on non-dominant/ once on dominate)

B- 3 rounds of:
6 barbell TGU w/45# m/75#
12 burpees over the barbell
18 CTB pull ups

*15 minute time cap

Tuesday, January 30, 2018

1/30 Day#16 (Speed/ Pace)

Warm up
A- Hip & Glute Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

B- Dynamic warm up #2
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15


10 Minute AMRAP
30 double unders
14 pistols

Dynamic Warm up #2
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Wall squats

-Air squats
-Burpees over monorail
-Ring rows

Monday, January 29, 2018


Spaghetti squash gets its name from the fact that when it is cooked, the inside flesh pulls out of the shell in long strands, resembling spaghetti pasta. Oval shaped and yellow, spaghetti squash can be considered a summer or winter squash and is available year-round in most grocery stores. It originated in China. In 1921, it was introduced to Japan by a Chinese agricultural research firm and was brought to the United States fifteen years later. It was commonly planted during World War II but only gained popularity in the late 20th century. Adding it to your menu will bring a tasty treat to your mouth and several health benefits to your body:

Ø Aids Weight Loss

One cup of cooked spaghetti squash only has 42 calories, compared to a cup of cooked pasta with over 200 calories. It only has 10 grams of total carbs, which is 1/4 the amount you get from pasta. You’ll also get 9% of the recommended daily intake of dietary fiber, also delivering a range of nutrients, including vitamins C and A, Potassium & Calcium. Spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber also helps with weight reduction as it makes you feel fuller longer.

Ø Antioxidants

Spaghetti squash is nutritionally superior to regular white pasta, which doesn’t contain vitamins or much nutritional content. This versatile squash contains vitamin A and vitamin C, which can help prevent free radical damage to cells. Spaghetti squash is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function.
Ø Promotes Cardiovascular Health

The fact that spaghetti squash has a lot of potassium makes it the ideal diet for people with blood pressure. It can amazingly lower high blood pressure if consumed over time. The folate contained in the spaghetti squash helps in strengthening the walls of blood vessels besides enhancing blood circulation. Potassium is a mineral that maintains proper muscle and nerve function, and it is also found in spaghetti squash, making it helpful for people with high blood pressure.
Ø Anti-Inflammatory to Fight Cancer & Arthritis

Spaghetti squash contains omega-3 and omega-6 fatty acids to help prevent heart diseases, inflammation, arthritis and different types of cancers. The Omega-6 fatty acids are also ideal for promoting proper brain function, and are also essential for proper functioning of the body.

Ø Proper Functioning of the Brain

Once an individual becomes older, the most common thing that happens to them is that they lose memory as well as control over some parts of their bodies. This occurs due to the aging of the nervous system and the brain. Free radicals are the agents that are responsible for this process, making the nerves weaker as well as brain tissues to degenerate. One of the spaghetti squash health benefits is that it helps the brain neutralize their effects while rejuvenating your system at the same time. Spaghetti squash are also rich in iodine that helps the nervous system and the brain function properly.

Ø Eye Health

Other antioxidants found in this squash variety are beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health. Beta-carotene can also prevent atherosclerosis by lowering the cholesterol levels. It is also beneficial for people with insulin resistance.
Ø Helps Prevent Birth Defects

Folate is also found in this bright-colored vegetable, which supports the formation and development of new cells and helps prevent birth defects, making this squash an ideal food for pregnant women.

As you can see, spaghetti squash is super beneficial. It is not only low in carbohydrates but is also rich in antioxidants, such as vitamins A and C, B-vitamins, beta-carotene, lutein, zeaxanthin, and essential minerals. It also contains the essential fatty acids omega-3 and omega-6, and has potent antimicrobial properties. It is a guiltless treat and definitely a better choice than your regular pasta. Try it out!

Nataliya Olifer

1/29 Day#15 (Volume/ Go!)

Warm up
A- Ultimate
With MB 10#

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

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

#3- Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster


For time:
(w/65# m/95#)

*7 minute time cap

Saturday, January 27, 2018

1/27 Day#13 Hero Saturday

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Single Arm DB Warm up  
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

DB Deadlift


8 Rounds for Time of:
200m Run
11 Dumbbell Burpee Deadlifts W/40# M/60#