CrossFit South Rockland

Saturday, September 29, 2018



Salmon is a species of fish which is found both in fresh water (rivers) and saline water (seas), depending on the stage of its development. They have a peculiar life cycle. The fish lay their eggs near the mouth of rivers, where the eggs hatch, develop into fries and start their journey toward the sea. They grow into adult salmon in the sea then go back to the rivers to reproduce, where most of them die after laying their eggs. Salmon varieties are usually classified by the ocean in which they are located. From there, they can be further broken down into several main species, including:
  • Atlantic Salmon
  • Chinook Salmon
  • Chum Salmon
  • Coho Salmon
  • Masu Salmon
  • Pink Salmon
  • Sockeye Salmon
In the Pacific they are considered part of the genus Oncorhynchus, and in the Atlantic they belong to the genus Salmo. There is only one migratory Atlantic species but five existing species of Pacific salmon: chinook (or king), sockeye (or red), coho (or silver), pink and chum. In the UK, the main source of salmon is from Scotland. Wild Alaskan salmon is also available.
Salmon flesh is typically pink but their color can range from red to orange. The chinook and sockeye varieties are fattier than pink and chum, favorites for steaks and fillets, while coho falls somewhere in the middle. Pink salmon is primarily used for canned food. Chinook salmon are the largest and sockeye the smallest salmon. Due to the various species parameters, cuts and fillet sizes are variable.
Wild-caught salmon is often considered one of the healthiest fish available. In fact, take a look at the sockeye salmon nutrition profile or the grilled salmon nutrition facts, and you’ll notice that each serving supplies a good amount of protein, heart-healthy fats, and important vitamins and minerals for a low amount of salmon calories. For this reason, most health organizations and experts recommend including one to two servings of this nutritious ingredient in your diet each and every week.
One three-ounce serving (about 85 grams) of cooked wild-caught salmon contains approximately: 
  • 155 calories
  • 21.6 grams protein
  • 6.9 grams fat
  • 39.8 micrograms selenium (57 percent DV)
  • 8.6 milligrams niacin (43 percent DV)
  • 2.6 micrograms vitamin B12 (43 percent DV)
  • 0.8 milligram vitamin B6 (40 percent DV)
  • 0.4 milligram riboflavin (24 percent DV)
  • 218 milligrams phosphorus (22 percent DV)
  • 0.2 milligram thiamine (16 percent DV)
  • 1.6 milligrams pantothenic acid (16 percent DV)
  • 534 milligrams potassium (15 percent DV)
  • 0.3 milligram copper (14 percent DV)
  • 31.5 milligrams magnesium (8 percent DV)
  • 24.6 micrograms folate (6 percent DV)
  • 0.9 milligram iron (5 percent DV)
  • 0.7 milligram zinc (5 percent DV)
In addition to the nutrients listed above, salmon nutrition also contains some vitamin A and calcium.
Benefits of Salmon Nutrition
1. Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams.
Unlike most other fats, omega-3 fats are considered "essential," meaning you must get them from your diet since your body can't create them. Although there is no recommended daily intake (RDI) of omega-3 fatty acids, many health organizations recommend that healthy adults get a minimum of 250–500 mg of combined EPA and DHA per day. EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries.
A 2012 analysis of 16 controlled studies found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function. What's more, studies have shown that getting these omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules. As for how much fish to eat, consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.
2. Great Source of Protein
Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.
3. High in Vitamin D
Containing more than a day’s worth of vitamin D in just one serving, eating wild-caught salmon fish helps maintain optimal health in a variety of ways, and it’s important to note that wild-caught salmon nutrition contains up to 25 percent more vitamin D than farmed salmon nutrition, according to research out of Boston.
3. High in B Vitamins
Salmon is an excellent source of B vitamins.
Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon (2):
  • Vitamin B1 (thiamin): 18% of the RDI
  • Vitamin B2 (riboflavin): 29% of the RDI
  • Vitamin B3 (niacin): 50% of the RDI
  • Vitamin B5 (pantothenic acid): 19% of the RDI
  • Vitamin B6: 47% of the RDI
  • Vitamin B9 (folic acid): 7% of the RDI
  • Vitamin B12: 51% of the RDI
These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease
4. Cardiovascular Benefits
Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega-3-containing fish is also associated with improved metabolic markers for cardiovascular disease. Some cardiovascular benefits from omega-3 fat in fish like salmon start with only one omega-3 fish meal per week. Most of the benefits, however, start to show up in research studies with somewhat higher fish intake, along the lines of 2-3 times per week. In most studies, one serving of fish is approximately 6 ounces. Studies of fish intake and cardiovascular risk sometimes measure benefits against total grams of omega-3 fats obtained in the daily diet. In many of these studies, a daily minimum of 2 grams of omega-3s is required for measurable cardiovascular protection. (Remember that this 2-gram amount is the amount contained in approximately 4 ounces of cooked salmon.)
5. Joint Protection
One fascinating area of omega-3 and omega-3 fish research has involved the joints. Research on fish intake and joint protection has shown that EPA from fish like salmon can be converted by the body into three types of closely-related compounds that work to prevent unwanted inflammation. One group of compounds are the series 3 prostaglandins. A second type are the series 3 thromboxanes. A third and more recently discovered type are the resolvins. All of these omega-3 fat derivatives are able to help prevent excessive and unwanted inflammation. What's especially interesting about salmon, however, is that it combines these anti-inflammatory benefits that are related to omega-3 content with anti-inflammatory benefits that are related not to fat but to protein. Recent studies demonstrate the presence of small bioactive protein molecules (called bioactive peptides) in salmon that may provide special support for joint cartilage (as well as other types of tissue). One particular bioactive peptide called calcitonin has been of special interest in these studies, because a human form of calcitonin is made in the human body by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. Salmon peptides, including calcitonin, may join forces with salmon's omega-3 molecules to provide unique anti-inflammatory benefits for the joints
6. Protects the Brain and Nerves
The omega-3 fatty acids increase the efficiency of brain functions, improves memory, and keep it active during long working hours. Along with the amino acids, vitamin A, vitamin D, choline, and selenium, these fatty acids protect the nervous system from damage related to aging, acts as an antidepressant, relaxes the brain, and helps in treating Alzheimer’s and Parkinson’s disease.
7. Prevents ADHD in Children
Just like in adults, salmon offers the same brain benefits to children. Studies show that the omega-3 fatty acids can improve academic performance while preventing ADHD symptoms. 
8. Skin Care
Owing to high concentrations of omega-3 fatty acids, salmon can reduce inflammation, reduce pore clogging, and erase fine lines and wrinkles. The carotenoid astaxanthin has antioxidant that can reverse the free radical damage, which causes aging. The same antioxidant is also very effective in cases of atopic dermatitis. 
9. Enhances Eyesight
Eating salmon could help relieve dry eye syndrome and age-related macular degeneration symptoms, the No. 1 cause of irreversible blindness in the United States and European Union. Omega-3s are also thought to improve the drainage of intraocular fluid from the eyes and decrease the risk of glaucoma and high eye pressure. The omega-3 fatty acids found in salmon are also essential for eye development in infants. 
10. May Fight Cancer Development
Any discussion about the health benefits of omega-3-rich salmon would not be complete without mentioning the evidenced-based effects this superfood can have on cancer. Of the 2,500+ peer-reviewed scientific papers discussing omega-3 fatty acids and cancer, one point is clear: Omega-3 fatty acids can have a profound effect on not only preventing cancer, but helping fight tumor growth and development.
If you have a fish allergy, you should avoid salmon and any other types of seafood. 

Nataliya Olifer


Hero Saturday 9/29

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

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

Movement standards 

2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint 

Friday, September 28, 2018

Tracy's Fitness Journey

My fitness journey started with running. I completed two marathons and a few ½ marathons. Running kept me active but my diet was poor, so as the years went on I gained weight. I only gained a few extra pounds, but I was uncomfortable. My 
husband  kept telling me I should lift weights at the gym .
However, I was self-conscience in that environment and unsure of how to work with weights, so I would end up just doing cardio each time.

My friend Vikki, with whom I took some boxing classes, had
started training with Ray at AMRAP Fitness. She told me she
loved Ray as a coach and the classes were great. I wanted to 
try, and my husband gave me some training sessions for my
birthday. However, I still felt scared to try a class. One day, I
finally went to the 9:30 class. The workout was hard, but Ray 
was patient, and the people in the class were so welcoming. I
felt like I had found a workout that would keep me from becoming bored, plus I really loved Ray and the friends I made at AMRAP.

Although my fitness improved, I still wasn’t completely satisfied with my weight until I participated in one of the 45-
day nutrition challenges that Ray offers. I totally changed the
way I ate and learned to much about portion sizes and healthy
eating. Sometimes I see old pictures from when I first started,
and I can’t believe the transformation I made and have continued to maintain.

This October will be three years for me, which says a lot about a coach and a program that keep so many others and me coming back year after year. I am now 51 years old, and I’m in the best shape of my life! I’m happy I can hike and play games with my kids and show them that you can be a fit person at any age.

Friday 9/28

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.

C&J Warm up
Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)

Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)



3 C&J EMOTM for 15 minutes 

Thursday, September 27, 2018

How to Make Sure Your Fitness Routine Meshes with Your Overall Wellness Goals

By: Sheila Olson

A huge part of being a healthy person is sticking to a fitness routine. Being out of shape negatively affects nearly every aspect of our lives. But we can’t simply put our heads down and work out until we drop. Any overall wellness plan must not sacrifice other forms of self-care for the sake of fitness. As a fitness fanatic myself, I learned the hard way that fitness burnout is real. I was crushing my fitness goals, but it came at the expense of my own happiness. Here’s how to ensure you balance your fitness with everything else to stay physically, emotionally, and mentally well. 

Develop a fitness routine that doesn’t take hours

If you have to spend hours every single day completing your fitness routine, it stands to reason that you won’t have as many hours in the day left for anything else. I used to try to cram everything into one session to maximize my results. I was an exercise machine, but more time spent exercising doesn't mean better fitness. This is a myth. It’s about making it count - quality over quantity.  Can you get a total body workout in 15 minutes? You sure can. Or if you want to focus 15 minutes on a certain muscle group, you can stack a few of these workouts for a 30-45 minute routine. Don’t spend 90 minutes on a treadmill. Turn the intensity up and get it done in 45. Another way to save time working out is doing it at home. You can find a spare room or space and set up a home gym. 

Take some days off for mindfulness

Despite what you might think, it’s ok to build in some “off” days from your cardio/aerobic/strength workout regimen and splice in some mindfulness days. Before I switched my mindset, I would workout seven days a week and feel guilty if I missed a day. Every day I would get home dog tired, leaving zero time and energy to do things I enjoy. It’s important that at least once a week you so something mostly for your mind. This can be meditation or focused breathing. It can be massage or aromatherapy. It can also be something like yoga, which will tick off the mindfulness and fitness boxes. However, don’t make the mistake I did at first of treating low impact exercise as an “off” day. Trade in the sweat session for a de-stress session. This weekly rest will recharge you - mind, body, and spirit. 

Schedule group exercise (even if it’s not that hardcore)

Every act of fitness you do doesn’t have to be about big gains. One way to keep from neglecting the all-important social aspect of your overall wellness is to work some social interaction into your physical activity. Group classes at your local gym or YMCA are one good option. But if you have a friend or family member who is up for it, having a workout partner that you are actually close to is the best. I got one of my closest friends into exercise, and we push each other to the next level. She’s not afraid to tell me when I’m going overboard either. Sometimes we all need that little reminder that good enough is enough.

Don’t forget to eat

Some fitness-heads think that since they are working out a lot, then they can eat whatever they want with no consequences. Others think that they will be healthier if they forgo meals, as not to “waste” their workout. Both of these opinions are based on misinformation. For overall wellness, you must continue to eat a healthy, balanced diet - no matter how much you’re working out. I’ve never been one to pay much attention to what I eat, and cooking isn’t my strong suit. Imagine my surprise when I looked online and found easy, healthy recipes I could whip up quickly and tasted yummy too. You don’t have to be a gourmet chef to revamp your diet. 

Listen to your body

Despite the opinion of some, it is possible to workout too much. Not only can it negatively affect your physical health, but it can stress your mental state too. At one point I was exercising every single day, and instead of feeling energized, I was worn slap out. In order to maintain a good fitness-life balance, you can't overdo it. You have to find your sweet spot - where nothing in your life is being sacrificed for fitness. 

One example of people overdoing it comes from those in addiction recovery. It’s vital to have a solid fitness routine if you’re recovering, but you can push it too far, too fast. You have to listen to your body and make sure that you’re not replacing one addiction for an - albeit healthier (but still detrimental) - other addiction.

Overall wellness includes physical fitness. It also include spiritual wellness, mental stability, and social wellbeing. As soon as you begin to sacrifice one of the latter for the former, you’re going to run into problems. Any workout routine you settle on shouldn’t monopolize your time. Focus on working out in balance with the rest of your overall wellness goals. 

Photo by Bruno Nascimento on Unsplash

Thursday 9/27

Warm up
Lumbar Activation 
Banded lateral walk
Good mornings
Single leg bridges
Super rocks

Rope climb & partner inverse leg curls

25 minute ping pong
Row 10 calories 3x each
Rope climb 3x each
5 partner inverse leg curls 3x each

Warm up 
Lumbar Activation 
Banded lateral walk
Good mornings
Single leg bridges
Super rocks

Movement standards 

Tabata the following:
-Burpees over the mono rail
-Ring rows
-Sit ups 

Wednesday, September 26, 2018

9/26 Day#45

Warm up & Skill
Viper press

A- 7 minutes to find your 1 rep max viper press

B- 20 minute ping pong
Stair well 2x each
10 TTB
5 viper press

Tuesday, September 25, 2018

9/25 Day#44

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

Double KB snatches

-Double KB snatches 

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

Double KB snatch

-Double KB snatches
-Double KB squats
-Air bike