CrossFit South Rockland

Wednesday, September 25, 2019

Wednesday 9/25


Warm up 
A- Roll calves & lats / 2x 5m banded lateral walk band on knees + 5m banded plank walk band in hands

B- Agility Complex
800m run

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

Skill 
Power swings

WOD
Helen
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups


Tuesday, September 24, 2019

Tuesday 9/24



Warm up 
A- Roll t spin & hamstrings/ 2x 5m dynamic walk + 7 good mornings

B- Combo Activation #1
Overhead banded circles
Hitchhikers
Band walks (Lateral & FWD/REV)

Skill
Stone G2S & Sprint start rowing

WOD
(W) Test #8
1 minute max effort stone GTS W/#95 M/#145

(M) Test #9
Max effort 500m row

GoFit
Warm up 
A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings


B- Combo Activation #1
Overhead banded circles
Hitchhikers
Band walks (Lateral & FWD/REV)

Skill
Stone squats and G2S

WOD
5x
20:40
-Stone G2S
-Rowing
-Stone Squats
-Jump rope


Monday, September 23, 2019

Monday 9/23


Warm Up 
A- Roll calves & lats
3x 2 super slow wall climbs/ 25 single unders

B- Gymnastic #9 Warm Up
10 ring rows
Walking lunge complex 10m
10 planche push ups
Inchworm 10m
10 Hollow rocks
Toy soldiers 10m
10 Super rocks
Walking pigeon 10m
10 single leg bridges R/L

Skill
Rope climbs

WOD
Falkel
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15'

Sunday, September 22, 2019

Attracting Genuine Abundance


Attracting Genuine Abundance

BY GAY HENDRICKS
13,083 PEOPLE HAVE TAKEN THIS COURSE
Are you ready to live the life you deserve? From material abundance to the abundance of love, you can attract everything you desire. If you want to create miracles you can see and feel in your life, you are ready to learn the real secrets of the Law of Attraction, and the key principles about how manifestation works.

You may already be familiar with the Law of Attraction. The concept has entered mainstream consciousness through books and films, and many people are now aware of the vast powers we all have to create the life of our dreams. If you want to put those powers to work for you, though, you need to be aware of several crucial factors that take you beyond the basics. People often make some critical mistakes that cause their manifestation process to go awry. Fortunately there are things you can learn in an easeful way that others have had to learn "the hard way."


Making the Law of Attraction work for you

In this course from best-selling author Gay Hendricks, you will learn the elements involved in manifestation and how to use them to make your dreams come true. Gay Hendricks has spent a lifetime and some hard-learned lessons gaining priceless insight into the manifestation process. Through this program, he shares his wisdom in ways that are simple and highly effective. This course contains powerful lessons every week that include detailed information on how to make the Law of Attraction work for you and how to avoid two critical mistakes that cause most manifestation projects to fail. 

Sunday Motivation 9/22




Saturday, September 21, 2019

Common Fears


Common Fears

BY MADISYN TAYLOR
Our minds are powerful, and moving into fear is a common experience that we can each look at and change.
Everyone has fears. It is a natural part of being human. Fear can protect us from harm by sending a rush of adrenaline to help us physically deal with potential danger. But there are times when fear may keep us from participating fully in life. Once we realize that fear is a state of mind, we can choose to face our fears, change our minds, and create the life we want to live.

Our minds are powerful tools to be used by our higher selves; like computers, storing and using data to make certain connections between thought and response. We have the ability to observe these and choose differently. No matter where the fear came from, we can create new connections by choosing new thoughts. When our souls and minds are in alignment, we create a new experience of reality. This journey requires many small steps, as well as patience and courage through the process. Here's an example: You decide to overcome your fear of driving on the freeway. Your plan of action starts with examining your thoughts and finding a new way of seeing the situation. When you're ready, you enlist a calm companion to support you as you take the first step of merging into the slow lane and using the first exit. Your heart may be racing, but your confidence will be boosted by the accomplishment. Repeat this until you are comfortable, with or without help, and then drive one exit further. When you are ready, you can try driving in the middle lane, for longer periods each time, until you find yourself going where you want to go. This gradual process is similar for conquering any fear, but if you find it overwhelming, you can always seek the help of a professional.

You may think that you are the only one with a particular fear, that nobody else could possibly be scared of ordinary things such as water, heights, public speaking, or flying. These types of fears are very common, and you can have great success overcoming them. Remember, it is not the absence of the fear but the courage to take action anyway that determines success. When we learn to face our fears, we learn to observe our thoughts and feelings but not be ruled by them. Instead we choose how to shape the lives we want.

The Death and Rebirth of Self


The Death and Rebirth of Self

BY MADISYN TAYLOR
Sometimes a part of us must die, before another part can come to life.
Sometimes a part of us must die before another part can come to life. Even though this is a natural and necessary part of our growth, it is often painful or, if we don't realize what's happening, confusing and disorienting. In fact, confusion and disorientation are often the messengers that tell us a shift is taking place within us. These shifts happen throughout the lives of all humans, as we move from infancy to childhood to adolescence and beyond. With each transition from one phase to another, we find ourselves saying good-bye to an old friend, the identity that we formed in order to move through that particular time.

Sometimes we form these identities in relationships or jobs, and when we shift those areas of our life become unsettled. Usually, if we take the time to look into the changing surface of things, we will find that a shift is taking place within us. For example, we may go through one whole chapter of our lives creating a protective shell around ourselves because we need it in order to heal from some early trauma. One day, though, we may find ourselves feeling confined and restless, wanting to move outside the shelter we needed for so long; the new part of ourselves cannot be born within the confines of the shell our old self needed to survive.

We may feel a strange mixture of exhilaration and sadness as we say good-bye to a part of ourselves that is dying and make way for a whole new identity to emerge in its place. We may find inspiration in working with the image of an animal who molts or sheds in order to make way for new skin, fur, or feathers to emerge. For example, keeping a duck feather, or some other symbol of transformation, can remind us that death and rebirth are simply nature's way of evolving. We can surrender to this process, letting go of our past self with great love and gratitude, and welcoming the new with an open mind and heart, ready for our next phase of life.

Hero Saturday 9/21

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.


Warm Up 
A- Mash t spine & box stretch/ 2x 7 deliberate ring rows + 7 DB over head lateral lunges

B- DB complex #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill
DB squat snatch & L-pull ups

WOD
Joshie
3 Rounds for time of:
21 Dumbbell Snatch Right Arm, 40#
21 L-Sit Pull-ups
21 Dumbbell Snatch Left Arm, 40#
21 L-Sit Pull-ups

*Squat, Not Power Snatches*

Friday, September 20, 2019

Friday 9/20



Warm up 
A- Roll hamstrings + glutes 

B- Clean & Jerk Warm Up
5x
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)

C&J

Skill 
Complex

WOD
Heavy Barbell Complex (Doubles)
20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk

(W/125 m/185)

Thursday, September 19, 2019

Thursday 9/19



Warm Up 
A- Roll t-spine + box stretch
 3x 5 horizontal ring rows + 5m inchworm challenging your ROM

B- Band Complex Drills
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Chaotic OH press & Single arm cannon ball farmers walk

WOD
12 minutes of:
50m single arm cannon ball farmers walk (25m L/R)
25m prowler push w/50# m/90#
10 straddle lateral lunges w/5# plate m/15# plate

GoFit
Warm Up 
A- Roll hip flexor wad + Glutes
 3x 5 horizontal ring rows + 5m inchworm challenging your ROM

B- Band Complex Drills
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Chaotic OH press & Single arm cannon ball farmers walk

WOD
5x 
30:30
-Straddle lateral lunges w/5# plate m/15# plate
-Prowler push
-OH walking lunge with plate w/5# plate m/15# plate
-Single arm cannon ball farmers walk