CrossFit South Rockland

Thursday, May 31, 2018

5/31 Thursday Day#39


Dynamic Warm up #2
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
Body positioning on pull ups/ gripping

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

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

GoFit
Dynamic Warm up #2
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
Movement standards

WOD
5x 
30:30
-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
Inchworm
Dynamic walk
Toy soldiers
Broad jumps

Skill
Stone G2S

WOD
(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)

Push 
Pry
Reach
Rock
Roll
Full stroke

2 minute row

WOD
(M) Test #16
12 minute MAX distance row

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

Skill
Movement standards

WOD
Tabata
-Pull ups
-Push ups
-KBS
-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.


Murph
(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.

Enjoyment
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:
Dips
Pull ups
10m lateral band walks
TTB
Good mornings

Skill
Burpee bar muscle ups

WOD
Barraza
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

Skill
Movement standards

WOD
10x
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
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
DB snatches

WOD
6x 
30:30
-DB snatches w/35# m/55#
-Row for calories
-Double unders

GoFit
Jump Rope Warm up 
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
DB snatches

WOD
Tabata the following
-DB snatches
-KBS
-Jump rope/ DU
-Burpees


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...)

Skill
OH walking lunges

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

GoFit
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...)


Skill
Movement standards

WOD
5x
30:30
-Shuttle run
-Lunges
-Prowler push
-GHD sit ups

Monday, May 21, 2018

5/21 Monday Day#29


Warm up& Skill
TGU

WOD
A-TGU
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.

Tips

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





References

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-grapes.html

https://draxe.com/grapes-nutrition/

https://www.medicalnewstoday.com/articles/271156.php

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

Skill
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)

Skill
Complex

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