affiliate

We all have this sort of love hate relationship with alcohol. It is a way to celebrate good times with friends, enjoy momentous occasions with your family, and in some cases be a night…well you won’t remember! However unlike most things we ingest, alcohol does do some pretty uncool stuff to our bodies especially after vigorous exercise!!! DAMN there goes that post WOD BEER!! Are we saying you shouldn’t drink alcohol…um NO, but we do think you should drink responsibly by knowing how alcohol impacts your body and offsets some of the things we are all working so hard to achieve.

Check out Alcohol vs. Crossfit by CrossFit Southbay

Cheers!!!

WOD – 9/30/10

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Post time to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD – 9/29/10

“Jack“

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post rounds completed to comments.

Courtesy of GSX

WOD – 9/28/10

For time:

Perform a 135 pound Hang Power Clean, then complete 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats), perform two 135 pound Hang Power Cleans, then complete another round of “Cindy”, perform three 135 pound Hang Power Cleans and another round of “Cindy” etc. Continue until you have reached ten 135 pound Hang Power Cleans and your final round of “Cindy”.

Post time to comments.

WOD – 9/27/10

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

The Fight Gone Bad Event began as a fundraising event back in 2006. From there with the support of the CrossFit community, the event has shown what a small, totally committed group of people can accomplish. The first four events (1 each year) of Fight Gone Bad have raised a combined total of more than $2 million!!!

Fight Gone Bad 5 will benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Although CrossFit Rockland will not be able to host an Official FGB event this year, we do this WOD today in support of this AMAZING cause!! Next year we JOIN the FIGHT!!!

WOD – 9/25/10

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Ma….LOOK…can I PLEEEEAAASSSSEEE have one of THOSE for Christmas!!!!

WOD – 9/24/10

Four rounds for time of:
225 pound Deadlift, 9 reps
24 Kettlebell swings, 1.5 pood
250m Row

Post time to comments.

WOD – 9/23/10

Shoulder Press

3-3-3-3-3-3-3

Post weights for each of the 7 attempts to comments.

Nothing better than getting our affiliate communities together! CF ACT + CF Rockland + GSP Lululemon = kick a** good time…even if we did get kicked out of the store by security!!!!! If you have never done a WOD inside of a mall store, then run to your nearest Lululemon store…gear in hand and lay it down…

Thanks Again to Bill @ CF ACT & Laurie & GSP Lululemon for allowing us to be a part of this event!

WOD – 9/22/10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

I know some of you might be wondering, “What happens if I skip a WOD at CrossFit Rockland”?
Well now you know! See you tommorrow!!! (Thanks for the pic Lauren L.)

WOD – 9/21/10

Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
95 pound Overhead Squats, 20 reps
1/2 Gasser

Post time to comments.

Dave Castro at this weekends Traveling Coaches Series at The Black Box in NYC. Now that we know the madness behind the CF Games, don’t blame us if it influences future programming! Kids…don’t try this at home!

WOD – 9/20/10

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.