CrossFit South Rockland

Thursday, May 31, 2018

5/31 Thursday Day#39

Dynamic Warm up #2
800m run
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Body positioning on pull ups/ gripping

(M) TEST #24
3 minutes MAX distance shuttle runs

(G) TEST #3a
3 minutes MAX effort pull ups

Dynamic Warm up #2
800m run
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Movement standards

-Pull ups
-Shuttle run
-Box jumps/ step ups
-Air bike

Wednesday, May 30, 2018

5/30 Wednesday Day#38

Dynamic Warm up #1
1 mile run/ 2K row

Lunge complex
Dynamic walk
Toy soldiers
Broad jumps

Stone G2S

(M) TEST #23
Max distance prowler push 1.30
W/50# M/90#

(G) TEST #7
1 minute MAX effort TTB

(W) TEST #8
1 minute MAX effort stone GTS W/#95 M/#145

Tuesday, May 29, 2018

5/29 Tuesday Day#37

Warm up & Skill
Rowing technique #1
2 minute row

Understanding power in stroke (Sticky catch drill)

Full stroke

2 minute row

(M) Test #16
12 minute MAX distance row

KB #1 Warm up 
Banded pull aparts
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute

Movement standards

-Pull ups
-Push ups
-KB deadlifts

Monday, May 28, 2018

Happy Memorial Day

5/28 Monday Day#36

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.

(w/20# vest m/45# vest)
Complete the following:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Sunday, May 27, 2018

Never forget the TRUE meaning of Memorial Day

Recovery and Exercise: Making Lifestyle Changes

By: Jeniffer Scott

When you make the decision to overcome addiction, more than just one part of your life has to change. Your addiction has been ingrained in everything you do -- from who you hang out with to where you work to your hobbies. For many people, a successful recovery from substance misuse requires an entirely new long-term routine

This can sound scary. This can sound hard, impossible, or like too much work. Maybe you have tried recovery before -- maybe several times. Don’t let those thoughts stop you from trying and keep trying even after a relapse occurs once, twice or dozens of times. Addiction is a chronic disease, which means relapse isn’t just possible; it’s likely. Every time you make the effort to conquer your addiction, you learn something new. You gain a new tool for long-term success. Let that knowledge empower you to try again and take steps toward not just addiction recovery, but also a healthier life all-around. One way to achieve both is to focus on physical fitness.

Brain Chemistry
For as long as you have been in the throes of addiction, drugs or alcohol has been changing your brain chemistry -- sometimes permanently. Part of overcoming addiction is learning natural ways to manage cognition and mood. Exercise is a major player in stimulating the brain. Not only can a physical fitness regimen help alleviate the damage done, but it can also rouse some of those same feel-good neurotransmitters as your substance. Working out releases endorphins, which help combat depression, regulate highs and lows and provides a healthy distraction from temptation.

For exercise to work as a tool to combat addiction, it has to be something you enjoy doing. Getting off the couch and going for a run is a hard habit to create for any average person, but for someone working through the ups and downs of addiction, it can be especially difficult.

First, explore different workouts until you find a few you enjoy. Take a spin class at your gym, join a running group or sign up for dance lessons. It’s good to have a variety of exercisesyou enjoy so you don’t get burned out, and even better to focus on a goal to achieve. Do you want to build leaner muscle? Start taking Pilates or weight training. Do you want to improve your endurance? Sign up for a 5K or a 10K race and begin training. When physical fitness aligns with something you enjoy, you are more likely to build a long-term habit

Stress Relief
The stress of dealing with a substance abuse disorder is two-fold: You are battling the physical symptoms of withdrawal from drugs or alcohol, while also dealing with the psychological reasons you turned to substances in the first place. Maybe you have a health issue that resulted in chronic physical pain. Perhaps you have unresolved trauma that is emotionally hard to bear. Either way, addiction has become your way of coping, and when you take it away, you feel crushed by the weight of stress and anxiety

Exercise can help change all that. Working out--from weightlifting to yoga to running-- is proven to be an effective way to manage and eliminate stress. Making daily exercise a part of your recovery plan gives you an outlet for releasing physical tension, emotional duress and letting go of ruminative thoughts. 

Recovery is hard enough alone, and exercise can offer you a social outletthat is supportive and encouraging, whether or not the people you workout with know you’re working on overcoming addiction. That kind of camaraderie is another lifestyle change--getting you further away from people who make damaging choices by surrounding yourself with those making healthier ones.

5/27 Motivational Sunday Day#35

Saturday, May 26, 2018

5/26 Hero Saturday Day#34

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Warm up
3 rounds of:
Pull ups
10m lateral band walks
Good mornings

Burpee bar muscle ups

18 Minute AMRAP:
200m Run
9 Deadlifts w/185# m/275#
6 Burpee Bar Muscle-ups

Friday, May 25, 2018

5/25 Friday Day#33

Gymnastics #5 Warm up 
400m run
3x hand stand to forward roll
Bucket work 5&5
3x L-sits max effort
10x pistol with 5 second pause at bottom
P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk
5x seated L-pull ups with rings
3x pull over to support

Movement standards

1 minuet work: 1 minute rest
Fat Cindy
5 weighted pull ups
10 weighted push up
15 weighted air squats

w/20 vest m/45 vest

Thursday, May 24, 2018

5/24 Thursday Day#32

Warm up 
Tornado tag
400m run 
Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.

Jump Rope Warm up
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

DB snatches

-DB snatches w/35# m/55#
-Row for calories
-Double unders

Jump Rope Warm up 
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

DB snatches

Tabata the following
-DB snatches
-Jump rope/ DU

Wednesday, May 23, 2018

5/23 Wednesday Day#31

Warm up & Skill
Barbell complex 
#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

Partner WOD
For time:
100 power cleans w/80# m/115# (sets of 10)
60 lateral burpees over the barbell (sets of 6
80 TTB (sets of 10)
*15 minute time cap

Tuesday, May 22, 2018

5/22 Tuesday Day#30

Gymnastic #6 Warm up 
30 seconds Sampson stretch each side
3 rounds 
OH walking lunges 15m
GHR 15 reps
Hollow rocks 15 reps
Net climbs 2 reps 
P-bar ladder (1 dip walk forward, 2 dips walk backward...)

OH walking lunges

3 rounds for time:
200m run with plate w/25# m/45#
20 OH walking lunges with plate w/25# m/45#

Gymnastic #6 Warm up 
30 seconds Sampson stretch each side
3 rounds 
OH walking lunges 15m
GHR 15 reps
Hollow rocks 15 reps
Net climbs 2 reps 
P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Movement standards

-Shuttle run
-Prowler push
-GHD sit ups

Monday, May 21, 2018

5/21 Monday Day#29

Warm up& Skill

7 minutes to find your MAX load TGU (must be right & left)

B-20 minute AMRAP
(w/35 m/53)
8 KB OHS (left)
10 KB snatch (right)
6 TGU (left)
8 KB OHS (right)
10 KB snatch (left)
6 TGU (right)

Sunday, May 20, 2018

Health Benefits of grapes

Nutrition Facts

Grapes are a great source of phytonutrients, mainly phenols, and polyphenols, and contain other important vitamins such as vitamin K, A, C, and vitamin B6. They are also rich in thiamine, riboflavin, niacin, and folate, and contain minerals like potassium, calcium, magnesium, phosphorus, and sodium. Grapes have a high water content that helps in keeping the body hydrated, and also contain dietary fiber, healthy carbs, antioxidants, and a moderate amount of protein. Flavonoids, like myricetin and quercetin, in grapes help reduce the damage caused by free radicals and slow down aging. Due to their high nutrient content, grapes also play an important role in ensuring a healthy and active life.

Grapes Nutrition Facts

One cup of fresh grapes has about:
104 calories
27.3 grams carbohydrates
1.1 grams protein
0.2 gram fat
1.4 grams fiber
22 micrograms vitamin K (28 percent DV)
16.3 milligrams vitamin C (27 percent DV)
0.2 milligram copper (10 percent DV)
288 milligrams potassium (8 percent DV)
0.1 milligram thiamine (7 percent DV)
0.1 milligram riboflavin (6 percent DV)
0.1 milligram vitamin B6 (6 percent DV)
0.1 milligram manganese (5 percent DV)

Health Benefits

1. May Help Reduce Obesity and Type 2 Diabetes

Metabolic syndrome, related diseases and obesity are the most prevalent nutrition-related issues in the U.S. Evidence suggests that polyphenols in grapes and grape products may reduce metabolic syndrome and prevent development of obesity and type 2 diabetes by acting as multi-target modulators with antioxidant and anti-inflammatory effects.

2. Longevity

Who doesn’t want to eat foods that will help them have a longer, healthier life? Well, the classic grape may be one of those amazing foods due to the phytonutrients found within them. Resveratrol, which is a stilbene phytonutrient mostly found in the grape skins but also found in grape seeds and grape flesh, has been shown to increase expression of three genes all related to longevity.

3. Loaded with Antioxidants

When cells are exposed to oxidative stress, they easily undergo oxidative damage that leads to a cascade of degenerative processes that can cause numerous diseases. Antioxidants may be the most effective way to control oxidative stress and avoid occurrence of oxidative damage — therefore reducing the risks of health issues and life-threatening disease.

Flavonoids, found in grapes, represent high-antioxidant properties that help reduce oxidative stress. It’s reported that flavonoids, as a result of their metabolic conversion in the human body, may generate large amounts of simple phenolic acids, which have significant effects in scavenging free radicals and improving the action of other antioxidants.

Vitamin C and manganese are two important nutrients to note, particularly given that grapes are some of the highest-concentration vitamin C foodsaround, but grapes are filled with antioxidant phytonutrients that range from common carotenoids, like beta-carotene, to unusual stilbenes like resveratrol. In fact, the number of different antioxidant nutrients in grapes would take awhile to list. Although the entire grape is useful to our bodies, the seed and the skin contain the richest concentration of antioxidants. Because of this, most research has been conducted on grape skin, grape skin extract, grape seed, grape seed extract, or on grape extracts that contain skin, seed and flesh. The flesh of the grape contains approximately 1/20th–1/100th of the total antioxidant capacity of the seed or the skin.

4. Treat Asthma

Due to their well-known therapeutic value, grapes can be used as a cure for asthma. In addition to that, the hydrating power of grapes is also high, which increases the moisture present in the lungs and reduces asthmatic events.

5. Strengthen Bones

Grapes are a wonderful source of micro-nutrients like copper, iron, and manganese, all of which are important in the formation and strength of the bones. Adding grapes to your diet on a regular basis can prevent the onset of age-related conditions like osteoporosis. Manganese is an extremely important element in the body, which aids in protein metabolism, collagen formation, and nervous system functioning.

6. Prevent Heart Diseases

Grapes increase the nitric oxide levels in the blood, which prevents blood clots. Therefore, grapes are an effective way to reduce the chances of heart attacks. Additionally, the antioxidants present in grapes prevent the oxidation of LDL cholesterol, which blocks the blood vessels and is the main contributor to various coronary conditions. Grapes also have high a number of flavonoids, which give grapes their color along with being powerful antioxidants. The two main types of antioxidants in grapes are resveratrol and quercetin, and these two compounds negate the effects of free radicals that threaten the body and stimulate LDL cholesterol’s harmful effects on arteries. Also, these two antioxidant flavonoids act as a clean-up crew to reduce platelet clumping and filter toxins out of the blood.

7. Anti-Inflammatory

Grapes nutrition polyphenols have been shown to decrease chronic inflammation. As natural compounds, grape flavonoids and proanthocyanidins can target multiple pathways to overcome chronic inflammation and may be more effective than synthetic anti-inflammatory drugs. Those compounds also make grapes some of the best anti-inflammatory foods around.

8. Better Brain Function

Studies suggest that the consumption of flavonoid-rich grape products may have a significant beneficial effect on brain function and the central nervous system. Grape flavonoids, specifically anthocyanins, can prevent neurodegenerative processes both by inhibition of neuro-inflammation and by reducing oxidative stress.

9. May Help Prevent Cancer

Another area of special benefit of grape consumption is cancer prevention. The rich supply of antioxidant and anti-inflammatory nutrients provided by grapes nutrition can help us avoid the dangerous combination of chronic oxidative stress and chronic inflammation, making this fruit a tremendous cancer-fighting food.

10. Help with blood pressure

Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure.

11. Constipation

Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.

12. Eye health

Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They are thought to neutralize unstable molecules known as free radicals. In this way, they may reduce oxidative stress and damage to the retina, and help prevent cataracts and other conditions.


Grapes are available year round. Select grapes that are tight to the touch and free of wrinkles. They are best stored in the refrigerator and should be washed before eaten.

The best way to eat grapes is as a fresh fruit. Most grape jellies or spreads, and juices have added sugars, and they can be high in calories.

Here are some handy tips for incorporating more grapes into the diet:

· Slice grapes in half and add them to a chicken salad.

· Freeze grapes and eat them as a snack or dessert on a hot day.

· Have a cup of fresh grapes for a quick, 100-calorie snack


Nataliya Olifer 

5/20 Sunday Day#28 Motivation

Saturday, May 19, 2018

5/19 Saturday Day#27 Rockland Lake

Wam up
MB warm up #1

MB clean

Partner WOD
Rocky Lake
20 minute AMRAP
5 MB cleans (each) x4
400m run
5 CTB Pull-ups (each) x4
400m run

Friday, May 18, 2018

5/18 Friday Day#26

Clean Warm up 
Band rack stretch
Banded overhead shoulder circles + band pull aparts
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)


20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk
(W/125 m/185)

Thursday, May 17, 2018

Do You Have a Heart condition? Here are the Signs To Watch Out For

When it comes to matters of the heart, things can get complicated. No, we don’t mean romantic or relationship issues – though those can be complicated, too. We mean heart health and heart conditions.

It’s obvious you need a healthy heart to live a full, happy life, but do you know exactly what your heart does? Your heart is a muscle that provides your body with oxygen and nutrients and carries away waste.

The right side of your heart receives blood from your body and pumps it to your lungs, while the left side receives blood from the lungs and pumps it into your body.

If your heart fails, for any reason, it can be catastrophic, even resulting in death. Taking care of your heart is vital.

Sometimes, however, either from lack of awareness, hereditary issues, or not taking proper care of yourself, dangerous heart conditions can arise. There are numerous signs, symptoms, and risk factors that you should be aware of to ensure your heart is healthy.

So, ask yourself: are you aware of the signs of heart conditions?

Do you know what to look for when considering your heart’s health?

Are you able to reverse heart conditions once you’ve contracted them?

We’ve got the answer to all those questions and more below. We’ll teach you the signs and symptoms you should look out for, explain ways that your doctors can test and diagnose your issues, and what you can do to prevent heart conditions.

Early Signs of Heart Conditions

When it comes to heart conditions, there are variety of different signs and symptoms your should be on the lookout for. Additionally, there are numerous risk factors that go into heart conditions, as well as a number of distinct types of heart problems you could be dealing with.

We’ll break down a few important early signs you should watch for, but first, let’s get a few terms out of the way to help you have a better understanding of what to watch for.

Congestive Heart Failure: a condition when your heart muscle doesn’t pump blood as it should, which can be caused by narrowed arteries, coronary artery disease, high blood pressure, and more
Artery Blockage: the buildup of plaque (fatty deposits) overtime that results in a hardening of the inner walls of your arteries and can lead to blockages in arteries.
Heart Attack: a sudden, and sometimes fatal occurrence of coronary distress that typically results in the death of part of the heart muscle. This occurs when the blood flow that brings oxygen to the heart muscle is severely reduced or cut off completely.
Signs and Symptoms

According to the Mayo Clinic, some of the most common symptoms of heart failure, heart malfunction, and blocked arteries can include mild, seemingly harmless signs like:
Shortness of breath
Lack of appetite, nausea
A hard time concentrating
A decrease in alertness

These symptoms, when experienced separately, are hardly something to rush to the E.R. about. However, a combination of these symptoms might mean that something is up with your heart.

Some of these conditions can occur because of blood backing up in the pulmonary veins, causing fluid to leak into the lungs. This, in turn, can diminish the capacity of your heart to pump blood throughout your body.

There are bigger, more alarming signs that are associated with heart failure and heart conditions, though. You might be suffering from heart failure or a heart condition if you experience things like:
Sudden swelling in your legs, ankles, and feet
Rapid and irregular heartbeat
Abdomen swelling
Shortness of breath
Persistent coughing, wheezing, or bloody phlegm
Chest and arm pains

Heart failure, and most heart conditions, in general, require immediate medical attention. If you or someone you know is experiencing a combination of these symptoms, seek medical help right away.

Risk Factors In Heart Conditions

Sometimes heart conditions are hereditary, but you can develop them as a result of certain behaviors or habits. If individuals in your family have heart conditions or diseases, you may be more likely to develop them as well. It’s important to check with your doctor, get your heart tested, and determine your heart health.

There are particular risk factors that put people at a higher likelihood of developing heart conditions or undergoing congestive heart failure. The Mayo Clinic notes that high blood pressure can play a major role in heart failure since your heart has to work much harder if your blood pressure is high.

Additionally, you’re more likely to develop heart conditions if you’re diabetic, overweight, or obese. The larger and heavier a person is, the more strain is being put on their heart. It raises blood cholesterol, increases their blood pressure, and increases the risk of developing type 2 diabetes — all factors that can lead to heart failure.

Other behaviors like smoking, drug, and alcohol abuse can put you at a higher risk for heart failure as well.

Taking certain medications can also put you at increased risk of heart problems, too. Some anesthesia medications, as well as urological and neurological medications, can increase your chances of heart problems
Diagnosis of Heart Conditions

In order to diagnose you with certain heart conditions, your doctor will have to run various tests, check your symptoms, and probably get a full-family medical history.

Some of the most common tests for heart conditions are electrocardiogram tests, Holter monitoring, echocardiogram tests, stress tests, and cardiac catheterizations.

Tests like ECGs and Echocardiograms are non-invasive tests that will either:
Record the electrical signs your heart is giving off (ECG) to check for irregularities in its rhythm and structure
Take an ultrasound of your chest (echocardiogram) to show detailed images of your heart’s structure and function.

Another non-invasive test is the Holter monitoring test. With this test, you wear a portable device to monitor your heart’s rhythm for irregularities that aren’t found during an ECG exam. This test usually lasts somewhere between 24-72 hours.

A stress test is also a non-invasive test in which you wear a heart monitor while you do something that increases your heart rate, like exercise or taking a specific medication.

Other tests, like cardiac catheterization, require a bit more of an invasive approach. A catheter is a short tube that is inserted into a vein or an artery in your groin or your arm, and a then hollow, flexible tube is inserted in after it.

This will provide your doctor with x-ray images that can help guide the tube through your artery until it reaches your heart. Once it reaches the heart, he can measure the pressure in your heart chambers and inject a dye that can help him measure your blood flow and identify any blocks or potential problems with your heart.

Heart Condition Treatment and Prevention

When it comes down to treatment and prevention, you’re probably going to have to be lifestyle changes. Though it will vary depending on your condition, your doctors will probably recommend altering your diet (low-fat or low-sodium), exercising moderately for 30 minutes daily, limiting alcohol, and quitting smoking.

It’s also likely that your doctor will place you on medications to help control your heart condition. The type of medicine will depend largely on the heart condition you have. The goal of your lifestyle changes is to reduce the risk factors and to help slow or reverse the buildup of plaque in your arteries, prevent further complications, widen your arteries, and relieve your symptoms.

If the problems are severe, you may have to undergo a medical procedure or surgery to correct the problem. The type of procedure will be specific to the type of heart disease, the heart condition, or the damage your heart has experienced.
Heart Health and You

There are many factors and causes that could be at fault when it comes to heart health. It’s important to stay away from risk-factors that could increase your chance of contracting heart conditions (like smoking, drinking, and being overweight). It also essential to regularly check in with your doctor for regular heart check-ups, as well as be in-the-know about symptoms and signs that you might be experiencing heart failure, artery blockages, or other heart conditions.