An EPIC Weekend For Sure!!!

Coach Bergener, Jules and Myself at the CrossFit Olympic Lifting Trainers Course this past weekend held at CrossFit Reebok One. 

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This past weekend, HISTORY was made!! For the 1st time EVER…the entire Bergener Family was in attendance to coach the CrossFit Olympic Lifting Trainers Course and led by, of course, the legendary Coach B!! There truly are no words to describe how completely awesome the weekend was and we can’t thank Coach B and his team enough for the experience!

We can say one thing for sure was confirmed for us this past weekend though….WE ARE ON THE RIGHT TRACK!! We also learned soooo many fun new things!! Expect that in the weeks to come, we will be doing MORE skill work, MORE drill work and MORE….BURPEES!!! YEY BURPEES!!!

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The “Post Open Blues” Party at CrossFit Rockland will be THIS Saturday, April 13th!

By now, you all know how we roll, but we want to make sure this is our BIGGEST shin dig yet and we want EVERYONE to attend!! Whether your a morning wodder, evening wodder or weekend warrior, get your a** to CFR, have a few beers and come meet some of those names on the whiteboard 🙂

This time the party starts at 3:30PM until ????

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WOD – 4/8/13

Eight rounds for time of:
Run 400m
Rest 90 seconds

Post time to comments.

2013 CrossFit Open – 13.5

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The FINAL workout of the 2013 CrossFit Games Open at CrossFit Rockland is TODAY!!

Heat assignments for CF Open WOD 13.5 are as follows:

10:30AM – Athletes arrive
10:45AM – WOD Briefing/Standards
11:00AM – Heat #1
11:15AM – Heat #2
11:30AM – Heat #3
11:45AM – Heat #4
12:00PM – Heat #5
12:15PM – Heat #6

Reminder…If you are unable to make your heat assignment due to other commitments, you must arrange for a make-up with one of the coaches. Make-ups MUST be completed by 12pm on Sunday.

Scores must be submitted HERE by 5pm on Sunday to allow us enough time to validate your scores in the system and reconcile any issues.

GOOD LUCK FOLKS!!!

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WOD – 4/6/13

“CrossFit Games Open 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100#/65#)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Post reps completed to comments and/or submit your results as part of the CrossFit Games Open.

Heat Assignments – CF Open WOD 13.5

This is what “Fran” did to us last time!

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So I think Dave Castro has proved his point that you can mix up “Fran” 500 different ways and still deliver a workout that gives you severe anxiety! A few of us did this on Wednesday night and proved once again that the fran-like combo of thrusters and pull-ups make you cry like a little girl…no matter WHAT the rep scheme is! Hahaha…

Heat assignments for CF Open WOD 13.5 are as follows:

10:30AM – Athletes arrive
10:45AM – WOD Briefing/Standards
11:00AM – Heat #1
11:15AM – Heat #2
11:30AM – Heat #3
11:45AM – Heat #4
12:00PM – Heat #5
12:15PM – Heat #6

Reminder…If you are unable to make your heat assignment due to other commitments, you must arrange for a make-up with one of the coaches. Make-ups MUST be completed by 12pm on Sunday.

Scores must be submitted HERE by 5pm on Sunday to allow us enough time to validate your scores in the system and reconcile any issues.

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WOD – 4/5/13

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

Post weights used to comments.

PARTNER WOD

Do you have your tickets to the GUN show???

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The “Post Open Blues” Party at CrossFit Rockland will be on Saturday, April 13th!

By now, you all know how we roll, but we want to make sure this is our BIGGEST shin dig yet and we want EVERYONE to attend!! Whether your a morning wodder, evening wodder or weekend warrior, get your a** to CFR, have a few beers and come meet some of those names on the whiteboard 🙂

This time the party starts at 3:30PM until ????

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WOD – 4/4/13

Partner WOD

Complete as many rounds as possible in 18 minutes of:
10 Burpees
20 Walking lunges
30 Double-unders

*This is a two person workout in which Partner 1 begins the sequence above while Partner 2 does a 200m KB farmer’s carry. Once Partner 2 returns, he/she will pick-up where Partner 1 left off in the sequence while Partner 1 goes for the farmer’s carry. Men will use 53# kettlebells and women will use 35# kettlebells.

Post rounds completed to comments.

2013 CrossFit Open – 13.5 Announced Tonight

This is CrossFit!

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With the announcement of the final workout of the 2013 CrossFit Games Open tonight, I can’t help but wonder…..what are we all going to do once the Open is over?? I mean for the last five weeks, our Saturdays have been filled with loads of cheers, a few tears, and of course many beers!! We have seen EVERYONE do things they never thought possible and personal victory became a common place!

But what was it that made these things so special????

YOU!!!

And for that reason….we’re gonna CELEBRATE! So before the “Post Open Blues” settle in, we are hosting another gathering at CrossFit Rockland on Saturday (4/13)! By now, you all know how we roll, but we want to make sure this is our BIGGEST shin dig yet and we want EVERYONE to attend!! Whether your a morning wodder, evening wodder or weekend warrior, get your a** to CFR, have a few beers and come meet some of those names on the whiteboard 🙂

More details will be posted soon….

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WOD – 4/3/13

“Helen”

Three rounds for time of:
Run 400m
21 Kettlebell swings (53#/35#)
12 Pull-ups

Post time to comments.

Compare to 10/12/12.

April Fools’ Day Is Over…Now Back To Business!

Heck yeah Stephanie!! Gymnasts totally do it better!!

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WOD – 4/2/13

Use 20 minutes to establish a 1RM Squat Clean.

Then,

9-6-3 reps for time of:
Power clean (185#/125#)
Muscle-ups

Post time to comments.

April Showers Bring….

I “think” Erin is a little excited that Spring is finally here!!

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WOD – 4/1/13

For time:
Run 1 mile
Row 1000m
100 Burpees
Row 1000m
100 Wallballs (20#/14#)
Row 1000m
Run 1 mile

Post time to comments.

2013 CrossFit Open – 13.4

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The fourth workout of the 2013 CrossFit Games Open at CrossFit Rockland is TODAY!!

Heat assignments for CF Open WOD 13.4 are as follows:

10:30AM – Athletes arrive
10:45AM – WOD Briefing/Standards
11:00AM – Heat #1
11:15AM – Heat #2
11:30AM – Heat #3
11:45AM – Heat #4
12:00PM – Heat #5
12:15PM – Heat #6

Reminder…If you are unable to make your heat assignment due to other commitments, you must arrange for a make-up with one of the coaches. Please keep in mind, this Sunday is Easter Sunday and CFR will be closed.

Scores must be submitted HERE by 5pm on Sunday to allow us enough time to validate your scores in the system and reconcile any issues.

GOOD LUCK FOLKS!!!

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WOD – 3/30/13

“CrossFit Games Open 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerks (135#/95#)
3 Toes-to-bar
6
Clean and jerks (135#/95#)
6 Toes-to-bar
9 Clean and jerks (135#/95#)
9 Toes-to-bar
12 Clean and jerks (135#/95#)
12 Toes-to-bar
15 Clean and jerks (135#/95#)
15 Toes-to-bar
18 Clean and jerks (135#/95#)
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post reps completed to comments and/or submit your results as part of the CrossFit Games Open.

Heat Assignments – CF Open WOD 13.4

Luis is ready…

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With only two weeks remaining in the 2013 CrossFit Open Games, week #4 brings us some clean & jerks and toes-to-bars! I don’t know about you folks, but I think this one looks like a blast!!

Heat assignments for CF Open WOD 13.4 are as follows:

10:30AM – Athletes arrive
10:45AM – WOD Briefing/Standards
11:00AM – Heat #1
11:15AM – Heat #2
11:30AM – Heat #3
11:45AM – Heat #4
12:00PM – Heat #5
12:15PM – Heat #6

Reminder…If you are unable to make your heat assignment due to other commitments, you must arrange for a make-up with one of the coaches. Please keep in mind, this Sunday is Easter Sunday and CFR will be closed.

Scores must be submitted HERE by 5pm on Sunday to allow us enough time to validate your scores in the system and reconcile any issues.

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WOD – 3/29/13

Ten rounds for time of:
Row 250m
Rest 90 seconds

Post time to comments.

Deadlifts & Burpees

Burpees Were Here!

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Schedule Update:

CrossFit Rockland will be CLOSED Easter Sunday (3/31).

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WOD – 3/28/13

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225#/155#)
Burpees

Post time to comments.