CrossFit South Rockland

Saturday, June 30, 2018

Hero Saturday 6/30

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

The CrossFit Warm up
3 rounds of 10-15 reps of: 
Wall stretch (15-30 seconds)
GHD sit ups
GHD back ext
Pull ups 


4 Rounds for time of:
100' Walking lunge w/25# m/45# plate overhead
30 Box jumps w/20” m/24”
20 Wall-Ball Shots w/14# m/20#

Friday, June 29, 2018

Friday 6/29

Warm up
Jump rope 5 minutes

Tic tack toe



3 rounds for time:
18 calorie row
15 burpees over the mono rail
*7 minute time cap

Thursday, June 28, 2018

Thursday 6/28

Warm up
Band complex drills
1 mile run

-back peddle
-side shuffle
-broad jump 10m

Running with weight vest

In a weight vest w/20# m/45#
3 rounds for time:
800m run
50m prowler push w/90 m/180
30 KBS w/53# m/70#
*25 minute time cap

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


Tabata the following:
(w/unloaded m/50#)

Wednesday, June 27, 2018

Wednesday 6/27

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)


Partner WOD
17 minute ping pong
7 hang power cleans w/105# m/155#
21 double unders

Tuesday, June 26, 2018

Tuesday 6/26

Warm up 
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

Jerk Warm Up
Band rotations over head 
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position

Power jerk

-Power jerk
-Shuttle run

Warm up 
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

DB Jerk Warm Up
Band rotations over head 
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position

DB Jerk

-DB jerk
-Man eaters
-Shuttle runs

Monday, June 25, 2018

Monday 6/25

Gymnastic Progression Warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Hollow body positioning on strict movements

Strictly pulling & pushing
For time:
STRICT pull ups & HSPU
*7 minute time cap

Sunday, June 24, 2018

Five Tips to Stay on Track While on Vacation

Five Tips to Stay on Track While on Vacation

The days are longer and the weather is warmer. This makes summertime the most popular time for most people to travel and take a vacation. It is also a time where it can be easy to get off track with your healthy eating habits.

However, you know you have worked so hard to get to the point where you are now, so how can you ensure that you won't fall back into your old habits?

Here are five tips to help YOU stay on track while on the road:

1. Set realistic goals. While traveling, set a goal to maintain your progress. It can be a tough time to start new habits or make drastic changes, so focus on maintenance.

2. Keep a similar routine. You are in a routine of eating every few hours. Plan your meals and bring snacks with you. You are also in the routine of staying active. You might head down to the hotel gym or complete a hotel room workout. You might even visit a local gym for a class. There are many online resources with body weight workouts that you can do anywhere!

3. Plan your day and know your options. Does your hotel have a continental breakfast? What would you like to have that will allow you to stay on track so you aren't tempted by the cinnamon rolls and muffins? Do you have balanced snacks with you? What restaurants are available? Check out their menus and look for an option that will allow you to follow the plate method (1/2 plate veggies, 1/4 protein, 1/4 starch). Also, don't be afraid to ask for adjustments to the meals, such as no sauce or grilled proteins. Finally, log your food BEFORE you eat it to ensure you are on track.

4. Beware of alcohol. Alcohol contains empty calories and will cause inflammation. Beware of high sugar and calorie mixers such as soda and juice. Stick to wine and water based mixers, as well as clear alcohol. Alternate alcohol with water to help you stay hydrated.

5. Enjoy a treat and move on. Moderation is key. While on vacation, you might want to try something not  in your typical routine. Instead of depriving yourself which might lead to binging later, enjoy a few bites. We recommend having one treat and then moving on. Don't forget to log your treat!

Stay ahead of your progress by not getting off track over the summer. In three months, you will thank yourself for focusing on your goals!

What will you do this summer season to stay on track while traveling?

Sunday Motivation 6/24

Saturday, June 23, 2018

Hero Saturday 6/23

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.

Warm up
Barbell complex #3
Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Muscle ups

Big Sexy
5 Rounds for time:
6 Deadlifts w/210# m/315#
6 Burpees
5 Cleans w/155# m/225#
5 Chest-To-Bar Pull-Ups
4 Thrusters w/105# m/155#
4 Muscle-Ups

Friday, June 22, 2018

Friday 6/22

TEAM relay Warm up
-Back pedal
-Bear crawl
-Crab walk

Weighted pull up

A-Weighted pull up 5x 3

B-4 rounds for time:
25m hand walk
25m walking lunges
15 strict pull ups

Thursday, June 21, 2018

Thursday 6/21

Junk Yard Dog Warm up
3 minutes jump rope

T-jumps x 5
Jump over crawl under x 5


-Deadlifts w/110# m/165#
-Double unders
-Wall ball shots w/14# m/20#
-Bar facing burpees

Junk Yard Dog Warm up
3 minutes jump rope

T-jumps x 5
Jump over crawl under x 5

DB snatches

Tabata the following:
-DB deadlifts
-Jump rope
-DB cleans

Wednesday, June 20, 2018

Wednesday 6/20

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

For time:
1K run
30 CTB pull ups
10 snatches w/115# m/175#

Tuesday, June 19, 2018

Tuesday 6/19

Odd Object Warm up #1
Hip & glute Activation
10m lateral band walks
10m forward and reverse band walks

-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m  w/95 m/145

Stone G2S

3 rounds for time:
5 stone G2S w/115# m/175#
15 box jumps w/20” m/24”
*7 minute time cap

Warm up 
Hip & glute Activation
10m lateral band walks
10m forward and reverse band walks

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 snatch & Stone G2S

-Stone G2S
-Box jumps
-DB snatch
-Push ups

Monday, June 18, 2018

Monday 6/18

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

(Maintain same calories throughout)

4 rounds for time:
Row 30 calories
20 burpees over the monorail
400m run

Sunday, June 17, 2018

Sunday Motivation 6/17

Olive Oil vs. Coconut Oil: Which is Healthier?

When it comes to your health, olive oil and coconut oil are like two of your closest friends.
Olive oil is the friend you’ve known since grade school who’s completely dependable and always supports you. Coconut oil is the new friend you made as an adult who’s always up on the latest trend and exposes you to all kinds of things you didn’t have access to before.
You need both of them, right? But what if your schedule’s gotten really busy and you’ve only got time for one?
Translation: When you reach for a bottle at Trader Joe’s, which should you carry home if your grocery tote is too full for both? (Reminder: We’re talking about olive oil vs. coconut oil, not people.)
Here are the facts on which is healthier: olive oil or coconut oil.

Olive oil vs. Coconut Oil: Fats

Olive oil contains some saturated fat as well as minimal omega-3s and omega-6s, but the star of its fatty acid profile (what a title!) is monounsaturated fat, most of it in the form of oleic acid. Monounsaturated fats are linked to decreased risk of high blood pressure and a decrease in LDL (AKA bad) cholesterol, both of which are associated with heart disease.
In fact, research shows olive oil benefits heart health in multiple ways and the evidence that it reduces heart disease and stroke risk is pretty robust.
Coconut oil, on the other hand, is made up primarily of saturated fat in the form of molecules called medium-chain-triglycerides (MCTs). Saturated fat used to be demonized for raising heart disease risk but recent research has changed that thinking, and the saturated fat in coconut oil has actually been found to raise your good (HDL) cholesterol and lower triglycerides (fats in your blood that raise heart disease risk).
MCTs are also quickly metabolized and turned into energy, which means less stored fat—and some research suggests that means coconut oil may be superior for weight loss.
Some preliminary evidence even suggests coconut oil’s fat profile may also help prevent or treat Alzheimer’s disease (because of the way MCTs are broken down into molecules the brain can use as fuel), but the research is far from conclusive.

Olive Oil vs. Coconut Oil: Antioxidants

Olive oil has a reputation for being rich in antioxidants for a reason. It’s filled with bioavailable phenolic compounds that have been found to have multiple, varied positive health effects like decreasing oxidative damage to DNA and lowering inflammatory markers.
Coconut oil has been linked to some antioxidant activity, but not to the extent of olive. It does, however, contain some anti-bacterial compounds that play a role in preventing acne, boosting immune function and fighting infection.

Olive Oil Vs. Coconut Oil: Quality

Finally, a science break (sort of)! There are a few factors that don’t necessarily have to do with straight-up nutrition facts that are worth considering.
First, it may seem like olive oil is significantly cheaper than coconut, tempting you to opt for olive. That is sometimes true, but fraud is also rampant in the olive oil industry. So, if an imported bottle of EVOO is crazy cheap, that’s probably because it’s watered down with fake, or heavily processed, oils. Opt for extra-virgin, cold-pressed olive and virgin, cold-pressed coconut—and do some homework first on brands you can trust.
You may have also heard that because olive oil has a lower smoke point, you shouldn’t use it for cooking at higher heats because it will break down and become carcinogenic. Most research actually shows olive oil is very resistant to oxidation even at high heats (likely due to those incredible antioxidants!). Coconut oil does have a higher smoke point if you want to err on the side of caution and primarily use olive oil for cold foods and coconut for hot.

The Bottom Line

When it comes to research-backed health benefits, high-quality extra-virgin olive oil wins. Especially when you consider it’s a cornerstone of the Mediterranean Diet, which has been studied at length and is linked to reduced risk of heart disease, some cancers, diabetes, and more.
But coconut oil is amazing for your health, too. It has multiple benefits—for your heart, weight, and more—they’re just not as well-studied yet. It also wins when it comes to versatility. (You can use it outside the kitchen for dental health, to take off makeup and moisturize, and so much more.)
At the end of the day, it’s nice to have one option for when you want savory, Mediterranean flavor and another when you’re craving tropical and sweet. Just look for extra-virgin and cold-pressed varieties from trusted brands, and stock your pantry with both options.

Do Fathers Who Exercise Have Smarter Babies?

May 9, 2018

Exercise changes the brains and sperm of male animals in ways that later affect the brains and thinking skills of their offspring, according to a fascinating new study involving mice.

The findings indicate that some of the brain benefits of physical activity may be passed along to children, even if a father does not begin to exercise until adulthood.

We already have plenty of scientific evidence showing that exercise is good for our brains, whether we are mice or people. Among other effects, physical activity can strengthen the connections between neurons in the hippocampus, a crucial part of the brain involved in memory and learning. Stronger neuronal connections there generally mean sharper thinking.

Studies also indicate that exercise, like other aspects of lifestyle, can alter how genes work — whether and when they get turned on or off, for instance — and those changes can get passed on to children. This process is known as epigenetics.

But it had not been clear whether structural changes in the brain caused by exercise might also have epigenetic effects that would result in meaningful changes in the brains of the next generation.

In other words, would exercise by a parent help to produce smarter babies? And, in particular, would this process occur in males, who contribute sperm but not a womb and its multitude of hormones, cells and tissues to their children?

To find out, researchers at the German Center for Neurodegenerative Diseases in Göttingen, Germany, and other institutions gathered a large group of genetically identical male mice. Because the animals were genetically the same at the start, any differences in their bodies and behavior that cropped up later should be a result of lifestyle. 

The mice all grew up sedentary. But once they reached adulthood, half of them were moved to cages equipped with running wheels and other toys and games designed to stimulate their bodies and brains.

After the mice had been living in these fun-house homes for 10 weeks, scientists looked inside some of their brains and found that, as expected, they had developed stronger neuronal connections than were seen in the brains of the mice that had remained sedentary. The active mice also performed better on cognitive tests.

More interesting, when some of these active male mice mated with females that had not run, their pups were born with brains that, from the start, showed stronger neuronal connections in the hippocampus than did the brains of the babies born to sedentary fathers.
These animals also learned a bit faster and remembered a bit better than the mice with parents that had been inactive, even though none of the young animals ran.

Finally, the scientists delved into the makeup of the paternal sperm. Obviously, in order for a father’s lifestyle to affect the bodies of his unborn children, his sperm must change.
The scientists focused on microRNA, which are tiny molecules known to be involved in the inner workings of genes.

In earlier studies, other researchers had found that the levels of two particular microRNAs rise in the brains of mice after they start running, and these increases are thought to help jump-start the processes that lead to better connections between brain cells.
The German scientists now found heightened levels of these same two molecules in the brains of the running mice.

They also, for the first time, found them in the runners’ sperm. Somewhat surprisingly, they did not find similarly high levels of those microRNA in the brains of the runners’ pups. In fact, those youngsters’ levels were about the same at birth and during childhood as in the babies born to sedentary dads.

And none of this second generation of mice, which never exercised, sired babies with notably strong neuronal connections. The epigenetic benefits from running ended when the running did.

What these findings suggest is that physical activity in one generation can have echoes in the brains and minds of the next, says André Fischer, a professor at the German Center for Neurodegenerative Diseases and senior author of the study, which was published in Cell Reports.

“We believe that the increased microRNA levels mediate mild changes in brain development that are beneficial” for thinking, he says.

But those impacts are unlikely to be perpetuated if the activity is not.
Of course, this study involved mice and not men and cannot tell us whether the same processes occur in people.

Dr. Fischer and his colleagues are planning, though, to look for the two relevant microRNA molecules in the blood and sperm of men who exercise and those who do not for an upcoming study, he says.

They also hope in future animal studies to tease out the individual effects of running from those of playing with toys and being otherwise mentally engaged, he says.
“My personal opinion is that exercise is probably much more important” than mental stimulation for altering brains and gene expression and potentially even the aptitudes of one’s offspring, Dr. Fischer says.