WOD – 9/7/10

Five rounds for time of:
Run 400 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Post times to comments.

Labor Day

WOD – 9/6/10

Overhead Squat


Post weights for each of the 5 attempts to comments.

I’ll have a Large Coke with that…..

There has been some very interesting research lately regarding Fructose and it’s possible relation to fueling cancer cell growth. This information has prompted some debate in regards to which form of sugar  is better as manufacturers begin switching from the use of High Fructose Corn Syrup (HFCS) in their products to more “natural” forms. However, analyzing which sweetener is “better” pretty much completely misses the mark…sugar is sugar…and it has negative affects on your health regardless of its form…and yes that means agave too!!!!

If your interested, you can read more here.

Hope EVERYONE is enjoying their Labor Day weekend!!! Earl who???

WOD – 9/4/10

4 Rounds for time of:

400m Run

50 Squats

Post time to comments.

But…it’s not Halloween yet??

WOD – 9/3/10

Linda” aka “3 Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. Post time to comments.

Try to get a jump start on your Labor Day weekend, especially our teachers!!! The fun’s over…it is back to business for you folks come Tuesday!!

Who’s a JERK???

WOD – 9/2/10

Split Jerk


Post weights for each of the 7 attempts to comments.

Check out our new photo link! We will keep it updated with the latest photos of our new facility so we can all track our progress together….and of course we will put other fun stuff there too…

Sumo Style!!

WOD – 9/1/10

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

I like to move it…move it!!!!

A few of us here at CrossFit Rockland have had the pleasure of spending some time with the awesomeness that is Kelly Starrett. No he is not the cool olympic lifting guy or the fancy nutrition guy….he is the stretching guy…wait DON’T RUN AWAY just yet!!! KStar is a not only a physical therapist, great coach, and owner of CrossFit San Francisco, but is the guru when it comes to fixing your junk…yeah I said it…JUNK. We all have those areas which we avoid, be it that sticky shoulder, those creaking knees or even that achy back, and that folks is your JUNK talking!

We will be introducing some of these methods over the next few days, but if you want to get a jump start…hint…hint….check out his latest creation…

Globo gym or CrossFit?

(Shared post from a new member of CrossFit Franklin Lakes)

Globo gym or CrossFit?

I visited a Crossfit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time Crossfit visit vs. a first-time Globo gym visit. Globo first:

  • Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.
  • “Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”
  • Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.
  • Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.
  • The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.
  • Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.
  • You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.

OK, the Crossfit gym first-time experience:

  • The first thing you notice is that there really isn’t a front door – it’s a garage door. Or two. Did this place used to be an auto shop?
  • The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.
  • You walk in. At first, you’re not quite sure who works there and who works out there – they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.
  • You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.
  • No air conditioning. No mirrors. Not a single treadmill. Rowers – uh oh.
  • Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.
  • OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.
  • Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.
  • After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

Now, which one sounds better? I’m pretty sure I have not exaggerated anything here – these are my actual experiences. I’m also joining the Crossfit gym.