CrossFit South Rockland

Tuesday, July 31, 2018

Tuesday 7/31

45 day Challenge Lecture 10:30am Saturday 8/4
Jump Rope Warm up
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Timing and body positioning in double unders

-Double unders
-Jump lunges

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

Movement standards

Tabata the following:
-Jump rope
-Jump lunges
-Ring rows

Monday, July 30, 2018

Monday 7/30

Warm up 
Hip & glute activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Barbell Complex
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

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

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

Thruster & SDHP

Iron Lung
Thruster & SDHP
(w/65# m/95#)
*7 minute time cap

Sunday, July 29, 2018

The Masters Athlete

As we age certain changes in our bodies are unavoidable, but training consistency with intensity can help us to prolong many of the effects of the aging process. Health is fitness across age, increased work capacity across broad time and model domains throughout life. 

For the masters athlete which is any athlete over 40 years of age training  and relative intensity are the two factors that have been proven to stunt the aging process. The more work capacity that we have prior to middle age the greater the hedge we have against loss of capacity. The less initial work capacity we have the more obvious age based changes will be. Lifestyle and exercise is a significant factor in successful aging. A high level of fitness as we age attenuates a lot of the negative effects associated with the aging and leads to a significantly better quality of life in later years. Better balance and fall risk is lower. Major medical risk factors such as hypertension, diabetes, coronary heart disease are reduced substantially with consistent training. Regular strenuous exercise is safer than irregular strenuous exercise. Regular training promotes better bone density and lean muscle mass and may minimize a decline in anaerobic work capacity as we age. Masters athletes display increased testosterone, lower blood pressure, increased cardiovascular respiratory endurance, increased strength, greater muscle mass, better mobility, balance, spinal function and brain function. 

Intensity is an important factor in our program because it is the independent variable most commonly associated with maximizing the rate of return on favorable adaptation. Intensity is the pathway to results, and that is true independent of age. There is a misguided belief that intensity places older athletes at risk. That is false, what makes intensity a safe prescription for an older adult is applying relative intensity to the individual. Relative intensity is defined as working to the boundary of physical and psychological tolerance and not beyond. The way it is taught is thru the mechanics first, then consistency, then intensity. It is the condition of the athlete not the age that creates the increase risk. So if you have an individual that has history of heart disease you would refer that person to a medical professional for an evaluation to determine the type of intensity that should be prescribed. 

So as you can see based on the CrossFit Masters manual, training consistency and intensity are very important for allowing us to have a better quality of life as we age. Intensity does not put older individuals at greater risk but actually is required to effect rate of return on favorable adaptations. Relative intensity is what makes this a positive result for the older individual. If you want to live a longer life and have better quality of life then CrossFit and it’s methodology is proven to do just that. 

Robin Samuels

Sunday Motivation 7/29

Saturday, July 28, 2018

Hero Saturday 7/28

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Basic Warm up 
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

Movement standards

5 Rounds For Time:
100' Bear Crawl
100' Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

Friday, July 27, 2018

Virginia's Story

Most people wouldn’t put “grandmother” and “Crossfit” in the same sentence. Of course, I’m not a stereotypical grandma.  I’m a fit, energetic, healthy woman who lifts barbells, does pull-ups, swings kettlebells, and so much more.  

Four years ago, I was heading down a different, far less healthy path.  I was 65 years old and had been diagnosed with osteoporosis.  My doctor wanted me to take medication, but I was concerned about the side effects.  Plus, I didn’t want to be someone who needed to take 10 different pills every time I sat down for a meal.  Before trying medication, I wanted to find a different route towards managing my osteoporosis.  

My son-in-law, Ray Traitz, and my daughter, Suzanne ran a Crossfit gym and suggested I start training with them. At first, I was a bit reluctant. I had always been active, for example walking and using some lighter weights, but I’d never tried anything like Crossfit.  However, my daughter convinced me to give it a try.  

Well, I immediately became addicted. 

The workouts were challenging, to say the least.  However, Ray and Suzanne were amazing coaches.  They pushed and motivated me, but they also made sure I completed each workout safely.  Over time, I found myself developing better endurance, lifting heavier weights, and performing many exercises I never thought I could do.  I made real, noticeable progress. I felt fitter and stronger. 

The nutrition piece was hard for me. My son-in-law was constantly bugging me to change my eating habits. I decided to give in and saw tremendous results in my performance and body composition. I never knew how much of an impact nutrition was until I finally committed to change. This took me to the next level of fitness. 
And guess what? Two years after starting training, my next bone density scan showed nothing short of a miracle.  I had expected to maybe stop the progression, but my osteoporosis completely reversed. My bone density had actually improved. Two years later, the results were even better. 

I will be 70 years old in February, married 50 years to a man who totally supports my efforts.  I have three great kids, son-in-law, and four amazing grandchildren, and I am stronger than I was 30 years ago.  
One of my biggest fears was not being able to keep up with my grandkids and becoming feeble. However, thanks to Coach Ray & Suzanne, I’ve overcome that fear. Physically, I feel like the person I want to be and mentally a person a never thought I could become.

I know this sounds cliché, but the phrase, “age is only a number,” is absolutely true. My age doesn’t define who I am, and I have my hard work and efforts to thank.

Friday 7/27

Warm up
Team Tic Tack Toe

Rowing technique #1
2 minute row

Understanding power in stroke (Sticky catch drill)

Full stroke

2 minute row

Max distance row in 20 minutes
Every 1.30 execute 5 burpees over the monorail 

Thursday, July 26, 2018

Thursday 7/26

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

4 rounds of:
6 DB snatches AHAP
200m run with same DB

MB Warm up #1
3 minutes practice double of triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Wall ball shots

-Wall ball shots
-Shuttle runs
-Wall ball shots

Wednesday, July 25, 2018

Wednesday 7/25

Snatch Warm up
Banded over head shoulder circles + external rotation
Bar on back press force the extension 
OHS with a 3 second pause
Drop snatch

Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch

Muscle ups

Partner WOD
12 minute Tag
3 muscle ups
3 touch and go full snatches AHAP
30 double unders

Tuesday, July 24, 2018

Tuesday 7/24

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

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

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


3 rounds for time:
15 OHS w/95# m/135#
12 burpees to crossbar 
*7 minute time cap

Warm up 
Dumbbell Complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

DB push press

-DB squats
-DB push press

Monday, July 23, 2018

Ketogenic Basics

The Ketogenic Diet is high fat, adequate protein low carb diet. It uses a ratio of 4:1 fats to protein and carbs. It was used as early as the 1920’s primarily to treat difficult to control epilepsy in children. It forces the body to burn fats rather than carbohydrates. Normally carbs contained in food are converted into glucose which is particularly important in fueling brain function. If there is little carbs in the diet the liver converts fat into fatty acids and ketone bodies. The ketones replace glucose as energy source creating “ketosis” and elevated level of ketones I’m blood which helps reduce frequency of epileptic seizures. 
The Ketogenic Diet is an effective and rapid way to lose weight and belly fat without having to count calories. The diet programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles. This allows your fat cells to begin releasing fatty acids which your liver will break down and produce what are called “ketones”. Ketosis: is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbs. The increase in ketones helps lower blood sugar and balance fat burning hormones, which enables the body to burn more fat for fuel everyday. This creates an appetite-suppressant effect, you are less hungry and thus eat less because is more filling. Cut back on carbs that are easy to digest, like sugar, soda, pastries, and white bread. When you eat less than 50g of carbs per day your body eventually runs out of fuel(blood sugar) it can use quickly. This typically takes 3-4 days to achieve. When you eat carbs your body will produce glucose and insulin. 
Glucose: the easiest molecule for your body to convert and use as energy. 
Insulin: is produced to process the glucose in your bloodstream by taking it around the body. 
So in conclusion the Ketogenic Diet is linked with raising “good” cholesterol and lower “bad” cholesterol. The lower insulin that results from this diet can stop your body from making more cholesterol. Which means your less likely to have high blood pressure, hardened arteries and heart failure. It is recommended to drink plenty of water on a Ketogenic diet due to prevent issues such as kidney stones from high acid levels in the blood. It is important that women breast feeding, people on medications or people high cholesterol you should check with your Dr. first. Also anyone with type 1 diabetes should also check with a physician since high levels of ketones can make them sick. 


Robin Samuels

Monday 7/23

Warm up 
800m run
*In a weight vest

Movement standards

20 minute AMRAP
(With a weight vest w/20# m/45#)
14 walking lunge steps
10 push ups
5 pull ups

Sunday, July 22, 2018


Everyone knows that too much sugar cannot be good to your health. Even Paleo-friendly sweeteners, like honey or maple syrup, should be used only in moderation. But fruit is a tricky subject. Are bananas, apples, and oranges a good Paleo snack, or simply an overload of a fructose? What is fructose?
Fructose is the natural sugar found in fruit. Sounds innocent, right? The problem is that fructose is notorious for causing weight gain. How does it do that? Fructose doesn’t go into the blood stream immediately like other sugars. It won’t give you a glycemic rush (that would be glucose). Instead fructose goes insidiously to the liver for processing (like a toxin), creating lipid (fat) deposits in the liver and other body tissues, and you get fat. Pure fructose is about 70% sweeter than sugar. Fructose can be granulated like table sugar orr it can be in liquid syrup form such as agave nectar, coconut syrup, honey and high fructose corn syrup (HFCS).
As an overall line, fruit is absolutely healthy but it’s worth knowing what your low fructose fruits are and becoming mindful for what fruit does for you and deciding how you want to include it into your diet. The FDA recommends adults eat two cups of fruit or fruit juice or a half-cup of dried fruit per day. How much fruit you eat may differ if you are following a specific low-carb diet plan or if you are limiting carbohydrates in your diet due to diabetes.
Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and because their sugar is mostly fructose. However, dried fruit (such as raisins, dates, and sweetened cranberries), melons, and pineapples have a medium GI value.
Fruits contain many nutrients, and if you want to satisfy a sugar craving, fruit is the best choice. The good news is that the fruits lowest in sugar have some of the highest nutritional values, including antioxidants and other phytonutrients. On the other hand, some people digest and process sugar better than others. If you are someone who responds well to a low-carb diet, it pays to be careful.
Quick View of the Sugars in Fruits
For a quick way to think about which fruits are lowest in sugar, use these rules of thumb. Fruits are listed here from lowest to highest sugar content:
  1. Berries: These generally are the fruits lowest in sugar, and also among the highest in antioxidants and other nutrients. Lemon and lime are also in the lowest category.
  2. Summer Fruits: Melons, peaches, nectarines, and apricots are next in sugar-order.
  3. Winter Fruits: Apples, pears, and sweet citrus fruit such as oranges are moderate in sugars. Lemons and limes are low in sugar.
  4. Tropical Fruits: Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).
  5. Dried Fruit: Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness.
Here is a deeper dive into the fruits ranked from lowest to highest in sugar.
Fruits Low in Sugar (Low-Carb Fruits)
  • Lime (1.1 grams of sugar per fruit) and lemon (1.5 grams of sugar per fruit) are rarely eaten as-is; they are mostly converted to juice and then sweetened. But you can add a slice to your water or squeeze them on food to add their nutrients and tartness.
  • Rhubarb: 1.3 grams of sugar per cup. You are unlikely to find unsweetened rhubarb, so check the label before you assume what you are eating is low in sugar. But if you prepare it yourself, you can adjust the amount of added sugar or artificial sweetener.
  • Apricots: 3.2 grams of sugar per small apricot. They are available fresh in spring and early summer. You can enjoy them whole, skin and all. Be sure to watch your portions of dried apricots, however, as (of course) they shrink when dried.
  • Cranberries: 4 grams of sugar per cup. While very low in sugar naturally, they are usually sweetened when used or dried, so be wary. If you use them in recipes yourself, you can adjust the amount of sugar added.
  • Guavas: 4.9 grams of sugar per fruit. You can slice and eat guavas, including the rind. Some people enjoy dipping them in salty sauces. They are the low-sugar exception to the tropical fruits.
  • Raspberries: 5 grams of sugar per cup. Nature's gift for those who want a low-sugar fruit, you can enjoy raspberries in every way, eaten by themselves or as a topping or ingredient. You can get them fresh in summer or find them frozen year-round.
  • Kiwifruit: 6 grams of sugar per kiwi. They have a mild flavor but add lovely color to a fruit salad. Also, you can eat the skin.
Fruits Containing Low to Medium Levels of Sugar
  • Blackberries and strawberries: 7 grams of sugar per cup. With a little more sugar than raspberries, these are excellent choices for a snack, in a fruit salad, or as an ingredient in a smoothie, sauce, or dessert.
  • Figs: 8 grams of sugar per medium fig. Note that this figure is for fresh figs. It may be harder to estimate for dried figs of different varieties, which can have 5 to 12 grams of sugar per fig.
  • Grapefruit: 8 grams of sugar per grapefruit half. You can enjoy fresh grapefruit in a fruit salad or by itself, adjusting the amount of sugar or sweetener you want to add. 
  • Cantaloupes: 8 grams of sugar per large wedge. These are a great fruit to enjoy by themselves or in a fruit salad. They are the lowest in sugar of the melons.
  • Tangerines: 9 grams of sugar per medium tangerine. They have less sugar than oranges and are easy to section for fruit salads. They are also easy to pack along for lunches and snacks, with built-in portion control.
  • Nectarines: 11.3 grams of sugar in one small nectarine. These are delicious fruits to enjoy when ripe.
  • Papaya: 12 grams of sugar in one small papaya. They are lower in sugar than the other tropical fruits.
  • Oranges: 12 grams of sugar in a medium orange. These are great to pack along for lunches and snacks.
  • Honeydew: 13 grams of sugar per wedge or 14 grams per cup of honeydew balls. They make a nice addition to a fruit salad or to eat by themselves.
  • Cherries: 13 grams of sugar per cup. Ripe fresh cherries are a delight in the summer, but watch your portions if you are limiting sugar.
  • Peaches: 13 grams of sugar per medium peach. You can enjoy them by themselves or in a variety of ways in desserts, smoothies, and sauces.
  • Blueberries: 15 grams of sugar per cup. They are higher in sugar than other berries but packed with nutrients.
  • Grapes: 15 grams of sugar per cup. While they are a nice snack, you'll need to limit portions if you are watching your sugar intake.
Fruits Containing High to Very High Levels of Sugar
  • Pineapple: 16 grams of sugar per slice. It's delightful, but as a tropical fruit, it is higher in sugar.
  • Pears: 17 grams of sugar per medium pear. This winter fruit is high in sugar.
  • Bananas: 17 grams of sugar per large banana. They add a lot of sweetness to any dish. 
  • Watermelon: 18 grams of sugar per wedge. While this melon is refreshing, it has more sugar than the others. 
  • Apples: 19 grams of sugar in a small apple. They are easy to take along for meals and snacks, but higher in sugar than tangerines or oranges. 
  • Pomegranates: 39 grams of sugar per pomegranate. The whole fruit has a lot of sugar, but if you limit the portion to 1 ounce, there are only 5 grams effective (net) carbs.
  • Mangos: 46 grams of sugar per fruit. These tantalizing tropical fruits have a lot of sugar.
  • ​​​Prunes (66 grams of sugar per cup), raisins (86 grams of sugar per cup) and dates (93 grams of sugar per cup) are dried fruits that are very high in sugar.
5 Negative Health Effects of Fructose
Ø Body Fat
When the body receives glucose, it is quickly processed and sent out to the cells for energy usage. When fructose is eaten, however, a large percentage of it gets converted directly to fat and stored in the cells because glucose is the preferential carb fuel of the body. This can be a direct cause of weight gain.
Ø Insulin Resistance and Diabetes
The fructose-to-fat conversion can also tend towards insulin resistance, where the body becomes less responsive to insulin’s attempts to take glucose into the cells, and can even contribute to the development of type 2 diabetes.
This is closely associated with fructose leading to weight gain since being overweight can independently disrupt ghrelin and leptin, the hormones that regulate appetite.
Ø Cardiovascular Disease
Fructose has been targeted as a potential cause for heart problems since it increases triglycerides and other risk factors. An excess of fructose can also increase the size of LDL particles in the blood, which, when oxidized, can lead to the narrowing of arteries. 
Ø Liver Toxicity
Similar to excessive alcohol intake, too much fructose can induce liver damage by altering metabolism and hormone signaling. When too much fruit is eaten, it can be converted to fatty deposits in the liver, reducing the liver’s ability to function and leading to digestive and detox-related problems.
Ø Sugar Addiction
All forms of sugar can come with a hefty side of cravings, but fructose can be especially addictive. This is because fructose affects hormone levels in the brain that are associated with appetite, and can lead to decreased feelings of satiety after meals. This is particularly important, as it is estimated that as much as 10 percent of our daily calories come from fructose sources alone.
Too much sugar, even from fruit, can spike blood sugar and lead to destructive impacts on teeth, gum disease, LDL cholesterol, blood pressure, inflammation, and more.
You can make the best choices for fruit based on the diet you are following. If you have diabetes, you may want to consult your doctor or a registered dietitian to help you design an eating plan that incorporates fruit appropriately. When you are limiting sugar, fruit is a better choice for a sweet craving than reaching for a sugary snack, as long as you keep portions in mind.

Nataliya Olifer