CrossFit South Rockland

Wednesday, October 31, 2018

Wednesday 10/31

Partner Warm up #4
Ping pong the following for 3 rounds:
7 OHS with barbell
7 good mornings
7 dips
7 pull ups
7 GHD sit ups

Push press

Partner WOD 
25 minute tag
Row for calories w/10 m/14
7 burpees over the monorail
14 v-ups
14 push press w/70# m/105#

Tuesday, October 30, 2018

Tuesday 10/30

Partner Warm up #3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps

Muscle ups

20 minute AMRAP
2 Muscle ups
8 KBS w/53# m/70#

Partner Warm up #2
Plank/ later jumps
Partner low five push ups
Partner sit ups
Partner KBS or KB toss
Partner squat/ with hold 5x3
Partner 40m run
Movement standards 

-Pull ups
-Ring dips
-KB lateral lunges

Monday, October 29, 2018

Monday 10/29

Warm up 
Band complex drills
1 mile run

-back peddle
-side shuffle
-broad jump 10m

Sled dragging 

400m sled drag w/95# m/135#

Saturday, October 27, 2018

Intermittent fasting

Intermittent fasting is defined as an eating style where you eat within a specific time period. It doesn’t specify which foods you should eat but rather when you should eat them. It’s not considered a diet but more described as an eating pattern. Common methods of intermittent fasting involve a daily 16 hour fast or fasting for 24 hours twice per week. 


Fasting has been a practice throughout human evolution. Ancient hunter gatherers didn’t have supermarkets, refrigerators or food available year round. Sometimes they couldn’t find anything to eat. As a result humans evolved to be able to function without food for extended periods of time. Fasting from time to time is more natural than always eating 3-4 meals per day.  
There are several different ways of doing intermittent fasting-during fasting periods you can eat either very little or nothing. 

1. The 16/8 method: also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours such as 1-9pm. Then you fast for 16 hours in between. 

2. Eat-Stop-Eat: This involves fasting for 24 hours once or twice a week, by not eating from dinner one day until dinner the next day. 

3. The 5:2 diet: This method you consume only 500-600 calories on two non-consecutive days of the week but eat normally the other 5 days. 

By reducing your calorie intake all of these methods should cause weight loss.

The 16/8 method seems to be the simplest, most sustainable and easiest to stick to. Eating healthy is simple, but it can be incredibly hard to maintain. One obstacle is all the work required to plan for and cook healthy meals, for this reason fasting is very popular among the life hacking crowd, as it improves your health while simplifying your life at the same time.

There are several health benefits of intermittent fasting:
  • Weight loss: intermittent fasting can help you lose weight and belly fat without having to consciously restrict calories. 
  • Insulin resistance: can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31% which should protect against type 2 diabetes. 
  • Inflammation: some studies show reduction in markers of inflammation a key driver of many chronic diseases. It enhances the body’s resistance to oxidative stress. Oxidative stress is one of the steps towards aging and disease. Fasting triggers a metabolic pathway called autophagy which remains waste material from cells.
  • Heart health: intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. All factors for heart disease.
  • Brain health: increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease. 
  • Anti-aging: studies have shown fasting can extend life spans in rats-studies showed that fasted rats lived 36-83% longer. 

So as you can see intermittent fasting does have some research behind it and has proven health and weight loss benefits. It helps you eat fewer calories while boosting metabolism slightly which makes for a very effective tool to lose weight and belly fat. 


Robin Samuels 

Hero Saturday 10/27

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

MB Warm up #2
Lateral shuffle MB tosses
MB rotations
MB high low pass
Partner wall ball shots

Rope climbs

For time:
Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:
  10 wall-ball shots
   1 rope ascent

Friday, October 26, 2018

Vikki's Fitness Journey

Ever since I could physically bring myself to a gym I’ve been there. I have tried every avenue of exercising, step classes, high impact aerobics (don’t even think it’s a thing anymore), slide classes (remember them), spin classes, weight lifting, mixed martial arts (which I’ll touch more on in a bit), barre, TRX, Tae Bo, boxing, stott pilates, one on one training, oh the list goes on and on. They all served their purpose, but they were just exercising.

Mixed martial arts was a little different for me, I started that around 40ish trying to introduce my girls to fitness and self-empowerment, for me I loved it but it was the beginning of some injuries and none ever properly corrected. After one competition (I lost, I totally got my a## beat), I endured a pretty bad back injury which led to surgery.  After that injury I slowly made my way back trying again a slew of different things, then a shoulder injury. Frustrated with being uncomfortable I sort of just stuck to the basics at the gym and kept exercising.

Then the sun was shining one day, and my gym brought in AMRAP CrossFit.  I had heard about CrossFit and they offered a free trial, I was fairly bored with my basics and just about to step into my 50’s so, I figured why not.  One trial class turned into 3 classes a week, which turned into never looking back. This was just not exercising this is a lifestyle to a healthier life.
I recently had a bit of set-back from never properly rehabilitating after my back surgery.  Throughout my entire absence from AMRAP, the coaches have had my back.  Honestly, I’m not even sure they know how thankful I am, but their support throughout these past few months has been so important to my recovery and come back.
The coaches, Ray, Suzanne and Natalya truly make this Crossfit box exceptional.  They are experienced, educated, knowledgeable, caring and personalize what each client needs to make them successful in their own personal fitness journey.  They are also huge supporters of local and national charities and run various fundraiser which I admire and love being a part of.

They have created a “family” like community there that has kept me coming back over three years.  Love being part of this amazing group of people that inspire and encourage me, which keeps me coming back day after day.


Friday 10/26

Warm up 
3 rounds NFT
200m run
10 super rocks
10 walking lunges

Ring dips

A- 5x 3
Weighted pull ups

B- For time
50 ring dips
40 TTB
30 box jumps

*7 minute time cap

Thursday, October 25, 2018

Thursday 10/25

Warm up 
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

KB snatch

Partner WOD
20 minute ping pong
14 KBS
7 burpees
7 KB snatch left
30 double unders
7 KB snatch right

Warm up 
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

KB snatch

-KB snatch left
-Jump rope 
-KB snatch right

Wednesday, October 24, 2018

Wednesday 10/24

Warm up 
Farmers and lumberjacks
Six to 10 cones, depending on class size. The smaller the cone, the greater the challenge.

After scattering the cones across the field of play—some standing up, some lying down—divide the class into two equal teams. At the call of go, lumberjacks try to knock all the cones down while the farmers set them upright. Athletes may only use their hands to right or upset a cone, and guarding is not allowed. The winning team gets to choose the fitness-related punishment—“motivational consequences”—for the losers.

For large classes, limit duration of play. The team with the most cones knocked down or standing up when the time expires wins.


3 rounds of:
20 OHS w/65# m/95#
400m run
20 SDHP w/65# m/95#

Tuesday, October 23, 2018

Tuesday 10/23

Warm up
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

OH lunges

4 rounds for time:
50m reverse sled drag w/95# m/135#
25m OHL w/25#  plate m/45# plate

Warm up 
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*


Tabata the following:
-Shuttle run
-Walking lunges
-Sit ups

Monday, October 22, 2018

Monday 10/22

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

Cycling barbell


30 snatches for time w/95# m/135#

Saturday, October 20, 2018


When it comes to red versus green, it is a tough call, as both apples contain their own nutritional benefits. They have a few small differences but are more similar than they are different when it comes to nutrition.

The health benefit differences are negligible. However, green apples in comparison to red may contain
  • Less sugar
  • More fiber
  • Higher antioxidant levels
  • More anti-aging and beauty benefits
  • More vitamins
Based on the reports of the USDA, one cup of green apples has a total of 14.83 grams of carbs. On the other hand, one cup of red apples has 15.33 grams. Although there is a bit of difference, the dissimilarity in amounts is so negligible that both are considered 15 grams in carb content. The Dietary Guidelines recommend that adults should have at least 45% of their daily calories from carbs.

Sugar Content

Apples are known to fight diabetes. However, when it comes to sugar content, it is agreed that green apples have lower sugar than the red ones. This is why the red varieties, including the Red and Golden Delicious are considered the sweetest among the apples, while Granny Smith and other green apples are tart.
However, you should bear in mind that the sugar found in apples and other fruits is not like the sugar contained in processed food. Basically, sugars in fruits are good and are actually carbohydrates. Therefore, in a typical diet, you need about 40 to 45 percent of sugar for your energy supply. Compared to fats, sugar only has four calories for every gram. While sugar in fruits is considered healthy, you should definitely avoid refined sugar, which are empty calories.
Probably the biggest difference is in the chemical found in the skins of the apples. Red apples contain anthocyanins, while green ones don’t. However, two red apples cannot be said to have the same anthocyanin content since the anthocyanin genes are moved from one variety to another when they are cross-bred.
The fact is both red and green apples are a good nutritious option. The differences are very slight. What more important is the overall health benefits of apples, regardless of color, and there are many. Let’s take a look.
One medium apple has about:
  • 95 calories
  • 4 grams fiber
  • 19 grams sugar
  • 0 grams of protein or fat
  • 4 milligrams vitamin C (14 percent DV)
  • 196 milligrams potassium (6 percent DV)
  • 4 milligrams vitamin K (5 percent DV)
  • 0.1 milligrams vitamin B6 (4 percent DV)
  • 1 milligrams manganese (3 percent DV)

Good Source of Vitamin C
One apple supplies about 14 percent of your daily vitamin C, which is considered a powerful antioxidant that’s important for skin, eye, immune and brain health.
Great Source of Cancer-Fighting Antioxidants
Apples are a high-antioxidant food and a very significant source of flavonoids in people’s diets in the U.S. and in Europe. In the United States, 22 percent of the phenolic antioxidants consumed from fruits are from apples, making them the largest single source of these compounds.
Apples are ranked second among all types of fruit for their total concentration of phenolic compounds, a class of bioactive substances that includes flavonoids, second to cranberries. And compared to all other types of fruit, apples have the highest portion of free phenolic compounds, which means these molecules are not bound to other compounds in the fruit that can slow down their beneficial activity in the body.
One thing to note here is that you want to eat the whole apple to get the most benefits, including the skin. When researchers studied the antioxidant capacity of pears and apples, they found that diets that included the fruit peels had a significantly higher level of healthy fatty acids (higher plasma lipid levels) and antioxidant activity than diets that discarded the peels and only ate the fruit’s pulp.

Improving Neurological Health
A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons. Another study presented at the same conference and published in the Journal of Alzheimer's Disease suggested that apple juice consumption may increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory among mice who have Alzheimer's-like symptoms.
Help Prevent Inflammation
Phytochemicals found in colorful fruits, including phenolics, flavonoids and carotenoids, are known to reduce the risk for many chronic diseases that are widespread but largely preventable. This is because phytochemicals keep arteries clear, lower inflammatory responses and prevent high levels of oxidative stress.
Recent work from California State University suggests that high-antioxidant foods including apples are associated with “improved outcomes related to cognitive decline of normal aging, diabetes, weight management, bone health, pulmonary function, and gastrointestinal protection.”
Prevent Heart Diseases
Apples help lower the risk of heart stroke and various other heart ailments. The antioxidant property of apples reduces the oxidation of fats, called lipid peroxidation. It also neutralizes various fats found in blood vessels that can exert dangerous pressure. The flavonoid quercetin reduces inflammation in our blood vessels. The polyphenol epicatechin also lowers the blood pressure in the body.
Improve Digestive Health

The phytonutrients found in apples can help protect the digestive organs from oxidative stress, alkalize the body and balance pH levels. When it comes to natural constipation relief, consuming plenty of high-fiber foods is a great way to prevent or treat this issue. Pectin in apples is also considered a natural diuretic and has a mild laxative effect, so this can help combat bloating and uncomfortable water retention. Try either eating raw apples (remember to also eat the skin) or adding them to recipes by blending them first. You can also obtain benefits by juicing apples, although you’ll want to avoid the types of high-sugar juices found in most grocery stores.
Improve Bone Health
Compounds like kaempferol, quercetin, and myricetin present in apple have been linked to reducing inflammatory conditions like arthritis and gout.  Thus, people suffering from rheumatism find apples very useful as they aid in the healing process.
Improve Vision
Apples help to prevent conditions like macular degeneration, cataracts, and glaucoma. They also make the eyes stronger and improve eyesight and help in treating night blindness. Apples are rich in flavonoid compounds and antioxidant phytonutrients, which reduce the impact of free radicals on the eyes and prevent the various issues.
Helps with Weight Loss
One medium apple can help fill you up for under 100 calories—so it's no surprise that apples can help with weight loss. Turns out it's what form of apple you eat that counts. In one study, people who ate apple slices before a meal felt fuller and more satisfied than people who had applesauce, apple juice or no apples at all. The same study also found that starting a meal with apple slices helped people eat an average of 200 fewer calories compared to those who skipped the apple slices.

Can Help Fight Diabetes
Certain flavonoids present in apples and other fruits are known to improve insulin sensitivity, which is key to preventing both diabetes and long-term weight gain. The other antioxidants and fiber found in apples also play a role in their anti-diabetic effects, since we know that a diet high in fiber and phytonutrients acts like a natural diabetes treatment.
Because apples are high in fiber, they’re considered a fruit that’s low on the glycemic index. Compared to refined carbohydrates or sweetened products, apples have the ability to unleash sugar into the bloodstream at a slower rate. This means they keep blood sugar levels more stable and prevent fluctuations in blood glucose that can potentially lead to insulin resistance.
Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out. That’s one of the most unexpected health benefits of apples.
Reduce cholesterol
The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
There are so many more benefits to apples. Green or red, it doesn’t matter. Just follow the old saying, “an apple a day, keeps a doctor away.” Have one daily to keep your body healthy.  
Nataliya Olifer