Check out Theresa swinging away at one of our temporary “undisclosed” locations!
WOD – 10/23/10
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
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If your happy and you know it……
Today we introduce a new movement into the CrossFit Rockland arsenal. I stumbled upon this one yesterday and it comes to us complements of CrossFit Football. It has everything we look for in a movement. Its challenging, FUN and functional…you know, for those times when you find yourself hanging out a window! So without further ado….I give you the Clapping Pull-up!!!
WOD – 10/22/10
Three rounds for time of:
40 Squats
20 GHD Sit-ups
95 pound Hang Power Snatch, 10 reps
5 Clapping Pull-ups
*A Clapping pull-up is done by pulling and releasing at the top of the pull-up, clapping your hands and re-grasping the bar.
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Good bye to a brother in blue….
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
WOD – 10/21/10
“Brenton“
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
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When two worlds collide!!!
Who said you need to be a “Power Lifter” OR an “Olympic Lifter”? That’s just potty talk!!!
WOD – 10/20/10
Box Squat
3-3-3-3-3
Split Jerk
1-1-1-1-1
Post weights for each attempt to comments.
Another hero has fallen…
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
WOD – 10/19/10
“Bulger“
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
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Look ma….I’m a BIG KID now!!!
What will a little hard work and determination get you, you ask? EVERYTHING! CrossFit Rockland is super proud of Jackie (jD) as she nailed not only her first kipping pull-up, but was able to string them together in sets of 3!!! Congratulations jD…WODs with pull-ups will now have a whole new meaning!!!
Oh yeah and did I mention that we just happened to have a very useful iPhone at that very moment…check it out here.
WOD – 10/18/10
Three rounds for time of:
Row 500m
Run 800m
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You ROCK USPS….FedEx you just SUCK!!!
The Mat Day Gang…minus Jackie who was taking the pic!
Fun Fun Fun!!!
HANG in there Pete…we will have our pull-up rig soon enough!!
So our floor mats are now happily stacked up in the box. WOW…what a night! First off I want to give a big thumbs DOWN to FedEx…way to load pallets onto a truck and then not load the right pallet jack to remove them for delivery….But a HUGE thumbs UP to our local United States Postal Service across the lot for loaning us their carts!!! Despite the various techniques used to get these suckers off the truck it was a blast. Thank you SO much….Drew for pointing out that we should “temporarily borrow the USPS carts”…thank you jD for stopping Drew from stealing federal property and kindly asking the ladies inside the USPS if we could borrow their stuff…LOL!!! More thank you’s to Deb for literally dropping by on her way back from France to get this done…”OUI“….and to Big Bob for being involved in every BIG push required!! Of course the Mayor of Munchkin Land (Pete) was looking oh so pretty as he kept finding new and creative ways to move these things one by one. I also wanted to give a shout out to the future Mrs. Coach Rob (Lauren P) who ended up deadlifting her PR quite a few times and didn’t even realize it….SWEET!!!
WOD – 10/16/10
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Death by Floor Mats!!!
Each one of these suckers weighs almost 90 lbs!
Today our flooring finally arrives…all 6500 POUNDS of it! But unfortunately, they are leaving them curbside! So it is looking like a double WOD day for a few of us brave souls. Our mission (WOD#2) will be to move this load from point A to point B for time! Now we would NEVER want to be accused of keeping all of this fun to ourselves, so if anyone wants to come lend a helping hand just let me know.
Lets go Constantly Varied High Intensity Functional Movement don’t fail me now….
WOD – 10/15/10
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
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Have you been practicing???
Anyone who has been crossfitting with us for a while knows that the double-under is the one skill that tends to just “not show up” on any given day. You could be the double under “king” (yeah, yeah or “queen”) and still enter a WOD which has double-unders and POOF… 1… miss …. 2,3,4 …. miss!! First you curse the rope, then it must be your shoes, finally you just come to the conclusion that the entire world is just plotting against you. So I wonder who will the double-under troll get today?
WOD – 10/14/10
Three rounds for time of:
21 Kettlebell swings, 2 pood
12 Push-ups, release hands from floor at the bottom
100 Double-unders
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A little CF HQ flavor with a twist….
Okay…So I am not exactly familiar with this muscle-up technique, but damn…this guy can do 30 muscle-ups for time faster than I could do “Fran”!!! NICE WORK!!!
WOD – 10/13/10
For time:
50 AbMat Sit-ups
10 Muscle-ups
40 AbMat Sit-ups
8 Muscle-ups
30 AbMat Sit-ups
6 Muscle-ups
20 AbMat Sit-ups
4 Muscle-ups
10 AbMat Sit-ups
2 Muscle-ups
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