CrossFit South Rockland

Saturday, February 29, 2020

Questioning Everything

Questioning Everything

Being open-minded means that we are willing to question everything, including those things we take for granted.
A lot of people feel threatened if they feel they are being asked to question their cherished beliefs or their perception of reality. Yet questioning is what keeps our minds supple and strong. Simply settling on one way of seeing things and refusing to be open to other possibilities makes the mind rigid and generally creates a restrictive and uncomfortable atmosphere. We all know someone who refuses to budge on one or more issues, and we may have our own sacred cows that could use a little prodding. Being open-minded means that we are willing to question everything, including those things we take for granted.

A willingness to question everything, even things we are sure we are right about, can shake us out of complacency and reinvigorate our minds, opening us up to understanding people and perspectives that were alien to us before. This alone is good reason to remain inquisitive, no matter how much experience we have or how old we get. In the Zen tradition, this willingness to question is known as beginner's mind, and it has a way of generating possibilities we couldn't have seen from the point of view of knowing something with certainty. The willingness to question everything doesn't necessarily mean we don't believe in anything at all, and it doesn't mean we have to question every single thing in the world every minute of the day. It just means that we are humble enough to acknowledge how little we actually know about the mysterious universe we call home.

Nearly every revolutionary change in the history of human progress came about because someone questioned some time-honored belief or tradition and in doing so revealed a new truth, a new way of doing things, or a new standard for ethical and moral behavior. Just so, a commitment to staying open and inquisitive in our own individual lives can lead us to new personal revolutions and truths, truths that we will hopefully, for the sake of our growth, remain open to questioning.

Reconnecting with Friends

Reconnecting with Friends

When fate brings old friends back into our lives, there is always a reason.
Every person that passes through our lives makes a contribution to our life stories. There are those who play large roles and make deep impressions, but sometimes a brief special appearance before life takes them in another direction creates a meaningful connection. It is a rare gift when they suddenly reappear in our lives after a long absence.

Though the world may seem full of more people than we could ever know, we are often drawn to people with similar energy, which brings us together time and time again. On first meeting, the characters in our life stories may seem familiar. We may know each other from past lives or perhaps we merely recognize the energy of a kindred spirit. But when fate brings old friends back into our lives, there is always a reason. They may act as messengers, reminding us of a part of ourselves we have forgotten to nurture. They might appear to give us a chance to react in a new way to an old situation. They may even bring up unresolved issues so that we may complete them, giving us the chance to move forward on our life path. Whether old friends, previous romances, or once and future partners, their reappearance is more than mere chance. They may never know what they bring into our lives, but the renewed contact is a gift.

If this hasn't happened to you, maybe you are meant to initiate contact by seeking out old friends. If old friends come to mind or into your dreams, use their appearance as an excuse to get in touch. If an old song or movie reminds you of them, reach out to share the gift of renewed contact. Wherever you fall in the circle of connection and reconnection, be sure to look beyond the surprise of the moment to enjoy the deeper gift that this revelation brings.

2/29 Hero Saturday

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Warm Up
Band Complex Drills
1 mile run/2K row

-back peddle
-side shuffle
-broad jump 10m


30 minute AMRAP 
5 Deadlifts w/185# m/275#
13 Push ups
9 Box Jumps w/20” m/24”

Friday, February 28, 2020

2/28 Friday

A- Roll- Pec minor + hips
Activate- 2x 15 face pulls + 5 jump lunges

B- DB complex Warm Up 
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

#2- Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Single arm power jerk/ DL/ waking lunges

Partner WOD
25 minute ping pong
7 single arm power jerk (L)
7 single arm power jerk (R)
10 single arm DL (L)
10 single arm DL (R)
10m single arm walking lunge (L)
10m single arm walking lunge (R)

Thursday, February 27, 2020

2/27 Thursday

Warm Up 
A- Mash- Pec minor + calves 
Activate- 2x 5 lateral lunges with barbell + 7 good morning + jump rope 20 alternating singles 

B- Gymnastic #3 Up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

GHR + ring dips

-Double unders
-Air bike for calories
-Ring dips

Wednesday, February 26, 2020

2/26 Wednesday

Warm up 
A- Mash- T-spine + lats + quads
Activate- 2x 20 band OH pull aparts + 5 OHS with 5 second pause

B- Barbell Complex Warm Up 
Complex #2
Snatch grip deadlift/ Hang power snatch/ Snatch grip push press/ OHS/ Full snatch

Rope climbs

12 minute AMRAP
200m run
2 rope climbs
12 OHS w/65# m/95#

Tuesday, February 25, 2020

2/25 Tuesday

Warm up 
A- Mash- Lats & glutes
Activate- See below

B- Warm Up 
Row 30 seconds
7 lateral lunges
Row 30 seconds
20 hitchhikers
Row 30 seconds
20 leg curls (rower seat/swiss ball)


In 7 minutes
(In a weight vest w/20# m/45#)
Complete 60 dips 
Then MAX deadlifts w/.75 today weight m/body weight

*Your score is your total deadlifts

Monday, February 24, 2020

2/24 Monday

A- Roll- T-spine & upper body box stretch
Activate- 2x 5m broad jumps + 7 good mornings

B- Rowing Pacing Warm Up #1
(Maintain same calories throughout)

Hip loaded sled drag

35 minute AMRAP
750m row
75m hip loaded sled drag w/75# m/135#
75m OH plate carry w/25# m/45#

Saturday, February 22, 2020

Tree House

Tree House

A new view of a situation is just what we need to answer a difficult question, or see something we've been missing.
There is no greater way to escape the troubles of daily life than to ascend into the welcoming embrace of a tree house. Like a bird in its nest, we feel held and safe in the branches, cloaked within a curtain of green leaves. Here we can breathe more freely and think more clearly, our hearts and brains fed by the oxygen released by the leaves. We float above the everyday world of the ground, enjoying a bird's-eye view of all that remains below.

We may choose to be alone or we may invite a special friend to join us. Either way, this is our private world in which we get to decide who comes and goes. It is our haven where we can fully be who we are, shed the masks required by the world below, and reveal our most hidden secrets, dreams, and desires. It is also an ideal vantage point on the life that continues below the branches. Often, a new view of a situation is just what we need to answer a difficult question, solve a challenging problem, or see something we've been missing. It is as if we have ascended into the heavens and are able to tap into a higher awareness. We can draw on this airy energy to revitalize us, relax us, and feed us new ideas. When we descend, we are ready to enter the world again, cleaner, clearer, and often more inspired.

If you haven't been in a tree house for a while, now may be the time to make one for yourself or find one you can borrow. If you can't find or create an actual tree house, think of other venues that could provide the same experience--a rooftop perch, a quiet spot in a grove of trees on a hilltop, a light-filled attic. Or just close your eyes and visualize yourself ensconced in your perfect home in the branches of your favorite tree.



It is said moonstones have been imbued with mystical properties that extend the fabled powers of the moon into daytime.
Moonstones, gems named for their resemblance to the familiar glowing orb in the night sky, offer us more than mere beauty. Their association with moon goddesses throughout the world may explain why moonstones' qualities seem to reach out to assist all those who find themselves under the moon's light, from travelers and those at sea to lovers and dreamers. Throughout the world, moonstones have been imbued with mystical properties that extend the fabled powers of the moon into daylight hours.

In India, they are thought to give sweet, beautiful dreams by night but have gained a reputation for enhancing intuitive sensitivity and spiritual vision of the "third eye" at any time of the day. This connection to the subconscious was also recognized in the Middle Ages in Europe, where it was believed that gazing into a moonstone would cause you to fall into a deep sleep that allowed you to see the future. This extends to the power of fertility, where in Arabia, women sew moonstones into their garments to enhance their fertility. This association with fertility even extends to the fertility of crops, which is why moonstone amulets have been seen hanging in fruit trees before harvest. To further enhance the power of your moonstone, try putting them outside in the light of the full moon.

Moonstones, sometimes likened to a raindrop or tear, have long reminded people in Asia that the moon cannot be seen during the rain, just as it is difficult to see through our tears. By bringing love and abundance into our lives today and helping us to see the future, moonstones allow us to bring the hope of all good things into our lives.

2/22 Hero Saturday

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Warm Up
1 mile run/2K row

-back peddle
-side shuffle
-broad jump 10m

Movement standards 

4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats

Friday, February 21, 2020

2/21 Friday

A- Roll- Pec minor + calves
Activate- 2x 15 straight arm pull downs + 15 face pulls + 5 squats jumps

B- Climbers Warm Up 
3 rounds of:
30 seconds Sampson stretch on each side 
2 ladder climbs
5 Wall climbs
5 Candlestick to stand up
2 peg board climbs
10 wall squats

Muscle up + pull over to support

A- Weighted muscle up

B- 15 minute AMRAP
3 pull over to support
6 box jumps w/30” m/38”
12 consecutive TTB

Thursday, February 20, 2020

2/20 Thursday

Warm Up 
A- Mash- T-spine + upper body box stretch 
Activate- 2x 5 later lunges with barbell + 7 good morning + 5 OHS with 5 second pause

B- Warm Up
ARE squat complex
Regular elevated 3x with 3 second hold
Heels elevated 3x with 3 second hold  
Toes elevated 3x with 3 second hold 
Regular elevated 3x with 3 second hold


-OHS w/65# m/95#
-Bar facing burpees 
-Shuttle run

Wednesday, February 19, 2020

How To Fix A Slow Metabolism: MUST WATCH!

How To Fix A Slow Metabolism: MUST WATCH!

Our Educational Content is Not Meant or Intended for Medical Advice or Treatment
If you’re frustrated with your slow metabolism, I will help you get a deeper understanding of the true cause so you can take the right steps to get it back on track.
In this article:
  1. Facts About Metabolism
  2. Set Point
  3. What Causes Insulin Resistance?
  4. How Do I Know If I Have Insulin Resistance?
  5. What Causes High Insulin?
  6. What Is the Insulin Index?
  7. How to Correct Insulin Resistance and Speed Up Your Slow Metabolism
  8. Additional Things to Do to Improve Insulin Resistance and How to Fix a Slow Metabolism

What You Should Know About a Slow Metabolism

Facts About Metabolism

Woman snacking and zapping | How To Fix A Slow Metabolism: MUST WATCH!

1. Dieting Slows Metabolism and Increases Cravings and Hunger

When you diet, you’re really slowing down your metabolism and increasing hunger at the same time. This becomes clear when you look at shows like The Biggest Loser. The participants are placed on a diet and often lose a bunch of weight for television.
But what they don’t show you, however, is that after the show, the contestants gain all the weight right back. This is because when you have a slow metabolism, you need to keep up with the diet to maintain your weight. When you diet, what you are really doing is causing your body to enter starvation mode. You deprive yourself of the fuel, just long enough for your hunger to surge and leave you feeling uncomfortable and unsatisfied.

2. Age Contributes to a Slow Metabolism

This probably comes as no surprise to many of you, but as we age, our bodies naturally begin to burn less energy throughout the day. You may have heard people say that “I seem to put on weight much easier these days than when I was younger” or thought of that yourself, too. It's true that as we get older, we use less energy, which makes it easier for us to overeat and gain weight as our metabolic rate decreases.

3. Exercise Increases Hunger

After exercising or doing physical activity, we usually feel hungry. At this moment, the ghrelin hormone sends signals to the brain that the body needs to eat up. And since the body has burned most, if not all, of the energy it has, the body's demand for fuel or energy increases as well. So now, the body wants to replenish energy expenditure through eating.

4. It’s Very Unnatural to Lose Weight

The body stores fat as a method of survival to protect itself from starvation. The stored energy is used as an energy source for times when food is not available. Naturally, your body does not like to burn this stored energy and will try to keep it around as long as possible before letting it go. This is why it takes persistence to train your body to choose fat as a main source of energy rather than dietary sugar, so losing weight is more effective to avoid obesity.

Set Point

A set point is a level your body loves to settle in weight-wise. The body doesn’t like to go below that; it might not even go higher than that point. So, the main aim of this article is to show you how to lower that set point effectively. For example, you have a set point of 182 and want to bring it down to a goal of 142. You have to drop your metabolism level to achieve that set point, and like I said earlier, the body likes to stay the same. It doesn’t like a significant reduction because it considers that starvation.
So, I’m giving you the foundations on how to fix the set point, and to do this, we need to be aware of what destroys the set point besides dieting.

What Destroys the Set Point?

Pancreas | How To Fix A Slow Metabolism: MUST WATCH!
Firstly, we need to be aware of the pancreas (located underneath your left rib cage). Contained in it are so many cells (alpha, beta, and delta), and among these cells, the beta cells are our main concern as they are the manufacturers of insulin in the body. Sixty percent of cells are beta cells, and 40% are other cells. As you know, insulin regulates blood sugar, but there are also other important functions of insulin you may not be aware of, like:
  • It affects fat metabolism.
  • It affects protein metabolism.
  • It converts sugar into blood fat (cholesterol and triglycerides).
  • It retains sodium.
  • It increases tension on the arteries (increases blood pressure).
  • It drives amino acids (protein) into the cells.
This is just to give you an idea of what insulin does in carbohydrate metabolism. But then, the most important thing you should know is that it is the primary regulator that makes you fat and blocks all your chances of burning fat. 
Having a high level of insulin over time leads to insulin resistance, and whenever we eat at any point in the day (breakfast, lunch, and dinner), we get insulin from our digestive tract. Yes, we get rid of the sugar, but when we eat a snack in between these meals, we end up increasing insulin, thus leading to insulin resistance. This is why you must opt for 2 or 3 meals a day to correct insulin resistance.

What Causes Insulin Resistance?

Insulin resistance | How To Fix A Slow Metabolism: MUST WATCH!
High insulin + time = Insulin resistance.
Let’s consider why so we can fully understand how to correct a slow metabolism.
When insulin is high for a long time, the body begins to ignore it. The cells become resistant to insulin and no longer listen to what it’s telling the cells to do. Imagine you have just moved into a new house located close to some train tracks. For the first few weeks, the loud trains chugging at night will bother you and keep you from sleeping. Over time, however, the chugging won’t stop, and you learn how to ignore it and sleep soundly through it. You effectively become 'resistant' to the train noises.
The same is true for the body. When insulin is too high for too long, the receptors that pick up and respond to the insulin actually downgrade and can even stop working altogether. The insulin comes along, but the receptors on the cell don’t listen to it. This prevents insulin from doing its job and lets blood sugar levels remain high since the insulin is unable to enter the cells. When the body stops listening to insulin, it acts to stoke the fire. Insulin levels increase further, leading to even more resistance. 
If insulin is allowed to go on too far, it begins to damage proteins throughout the body, affecting muscle mass. Think about how important protein is in your body. It does nearly everything! The damaged proteins are converted to sugar or released through the kidneys, which can cause kidney damage, too, if allowed to go on for too long.
Let’s say before a meal, your blood sugar is around 80 and 100. When you eat, your blood sugar spikes to about 120 or 140 as the sugar is broken down and released into your bloodstream. As the insulin is released, the blood sugar is told to enter the cells and is then burned as energy, stored as sugar, or converted to fat. In a diabetic person, however, the sugar rises too high and is not able to enter the cells (due to the insulin resistance). It then takes much longer for the blood sugar to return back to its normal levels.
In effect, the sugar levels in the blood are high. This tells the pancreas to release its insulin, which acts as the gatekeeper to your cells, to let the sugar in. Since the gatekeeper is no longer taken seriously and the cells are resistant, they do not allow this sugar in. This does not mean your cells are no longer hungry for sugar, though, but this creates an interesting and paradoxical problem.
The inside of your cells is now in a state of hypoglycemia (low blood sugar), but the outside of your cells is in a state of hyperglycemia (high blood sugar). It is very interesting to see how you can be both sugar deficient and sugar excessive at the same time — all because the gatekeeper (insulin) is no longer taken seriously.

How Do I Know If I Have Insulin Resistance?

Normal cell vs. Insulin resistance | How To Fix A Slow Metabolism: MUST WATCH!
These are the symptoms or signs of insulin resistance:
  • Fatty liver
  • Brain fog
  • Belly fat
  • High-fasting insulin levels
  • Bloating
  • Digestive issues
  • Sleepy after meal
  • High blood pressure
  • Cravings and hunger
  • Dark pigment in different folds of the body
  • Hunger between meals
There are actually many causes of having high insulin. As we talked about earlier, insulin is the body's response to high blood sugar. It may be fairly obvious then that diets high in sugar and regular snacking of foods high in sugar will cause insulin levels to rise. These foods can be something less obvious like bread or more obvious like a candy bar or soda. When this sugar is eaten and released into the blood, the body responds with insulin.

What Causes High Insulin?

High carbohydrate | How To Fix A Slow Metabolism: MUST WATCH!slow metabolism
What many people don’t understand is sugar is not the only thing that triggers insulin release. Protein and hormones like estrogen can also have a stimulating effect on insulin in the body. Estrogen is the female sex hormone. It's what distinguishes a woman from a man. It’s responsible for regulating a woman's monthly cycles but also has a regulatory effect on insulin. If unbalanced, estrogen can cause insulin to remain high for long periods or cause insulin spikes regularly.
Protein can also stimulate insulin release and can lead to high levels of this hormone in the blood. Not all proteins are the same in this respect, though, which leads us into the concept of the insulin index.

What Is the Insulin Index?

The insulin index is different than the glycemic index which is more familiar to most people. To jog your memory, the glycemic index is a way of measuring how fast a certain type of food raises the blood sugar levels of the body. It measures glucose levels.
On the other hand, the insulin index measures how food raises insulin levels. The difference here is the insulin index takes other insulin-spiking foods like lean protein into account as well. It paints a clearer picture of the effect food has on your insulin levels rather than simply measuring sugar.
As mentioned earlier, proteins can also cause insulin to spike. The insulin index allows us to determine which of these proteins (and sugars, of course) spike insulin levels the most. For example, heavy cream, butter, olive oil, pecans, and avocados all have a low insulin index, meaning they do not cause insulin levels to spike.
When you look at the foods I’ve listed, you may notice they all contain protein. They also contain fats, which is the major difference between a high insulin index and a low one. Foods on the high side include lean proteins like lean beef, chicken, and potatoes. All of these foods cause insulin to spike. 
After considering this information, it becomes even clearer how important it is to avoid going for lean protein options. It is fat, not protein, that reduces the body's insulin response and acts as a sort of buffer on energy levels and on insulin.

How to Correct Insulin Resistance and Speed Up Your Slow Metabolism

Woman with overweight | How To Fix A Slow Metabolism: MUST WATCH!slow metabolism
Now that we have discussed why insulin resistance is bad and how it can happen, let’s talk about what you can do to correct this problem or prevent it before it happens at all. We will talk about intermittent fasting, avoiding snacks throughout the day, the importance of fat in the diet, and breaking habitual eating.
  • Do not eat when you’re not hungry.
First things first, don't eat when you are not hungry. If you wake up for breakfast and do not feel hungry, then don't eat! Your body knows when it needs food, and it will tell you. By eating breakfast just for the sake of eating it, all you are doing is raising your blood sugar levels beyond where they need to be and telling your body to release insulin to deal with it. 
  • Avoid taking snacks within the day.
The next important thing to remember is to avoid snacking throughout the day. Snacking keeps your blood sugar levels high, which means higher insulin levels throughout the day. Have you ever heard of intermittent fasting? Intermittent fasting means you go for periods of time (anywhere from a few hours to a day) without eating. It trains your body to use fat as a source of fuel, allowing your insulin to level off, and is very important for lowering your set point. You can achieve this by not snacking between meals and definitely no snacking after dinner.
When you are fasting, you’re living off your own fat. It is not starving your body; it is training your body to live off of its stored energy sources and not burn sugar. Balance is the key. Again, eating 2 or 3 meals a day is recommended not because you need to correct calories, but it’s to correct insulin resistance.
  • Eat more fats.
Add more fat to your total number of calories in your meals. The old idea that fat is bad is just simply wrong. Nutritional science has come a long way on this, and we now know fat is crucial for keeping insulin levels down and for preventing insulin resistance. Choose the full-fat options, and add fats like vegetable oils and butter to your foods. The added fat stretches the meal farther and allows you to go longer in between meals, improving your sluggish metabolism.
When you have a lower insulin level and reach a state where your body prefers to use fats as energy, it means your liver needs to work harder at converting that fat. Your chances of developing a fatty liver increases, too. The solution is simple: consume enough vegetables and water to keep this organ washed out and clear out the fat deposits.
In my Exclusive Membership Site, I cover this extensively to teach people all the actions to overcome insulin resistance and reveal all my secrets and all the advanced stuff. I do this through short and interesting videos, guiding them one step at a time. Our group can ask me questions along the way and get the details and nitty-gritty of what you need to do to be super healthy.

Additional Things to Do to Improve Insulin Resistance and How to Fix a Slow Metabolism

1. Take Apple cider vinegar (ACV)

Apple cider vinegar is one of the best ways of improving your fat metabolism and lowering insulin resistance. Consume it with a meal, in a pill, or add a teaspoon per glass in water.

2. Eat Fermented Foods

Fermented foods are great and even contain some vinegar naturally, which may help you achieve a fast metabolism!

3. Eat Lots of Vegetables

Eating high-potassium vegetables is a great way to prevent a fatty liver. They contain high levels of nutrients including phosphorus, potassium, and chromium — all useful for lowering insulin levels. When fat is burned, it needs to be processed in the liver. The greens keep the fat flushed out of the liver to prevent a fatty liver. It even gets rid of the fatty liver that you may already have. One of the best ways to get this is through my Raw Wheatgrass Juice Powder.

4. Vitamin B1

This vitamin is found in nutritional yeast and reduces the need for insulin to take its effect.

5. Go for High-Fiber Foods

Always choose the higher fiber option such as juice with the pulp in it. This helps buffer insulin and goes a long way in preventing insulin resistance on its own and enhancing a slow metabolism. Try eating high-fiber vegetables like celery.

6. Eat Lots of Fat

Fats sustain energy levels between meals. This means you go longer without eating between meals. It prevents the blood sugar spikes and the insulin resistance that follows. This is how you can reverse diabetes.

7. Lower Cortisol and Estrogen

Cortisol is a stress hormone that triggers insulin release. Find ways to relax and minimize stress. Estrogen is the female sex hormone, which also stimulates the release of insulin. Try to avoid taking estrogen tablets, and do things that promote balance in your hormone levels.

8. Get Enough Sleep

When you get enough sleep, your stress levels reduce which can directly lower insulin levels. It also helps with intermittent fasting during the night. If you sleep an extra hour each night, you have simultaneously added an extra hour between your meals. 
Overall, there are a lot of things you can do to lower insulin resistance. Start with the intermittent fasting: eat 3 meals a day with no in-between snacks and then go down to 2 meals per day. This lowers your set point. While this is the way to fix a slow metabolism, many people need guidance. There are still many things you need to know to tailor-make to your body and conditions. For this, check out my Exclusive Membership Site.