The 6AM crew hangs out with “School Boy”.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/11/12
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
The January 2012 On-Ramp Class (from left to right): Brendan, Cory, Jolie, Matt, Ronnie, and Jenna.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/10/12
Four rounds for time of:
400m Row
4 Muscle-ups
40 Double-unders
Post time to comments.
Calf implants or real?!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/9/12
Hang power clean
2-2-2-2-2
Rest 2-3 min, then…
Hang power snatch
2-2-2-2-2
Post weight(s) used to comments.
CFR Flag Pole
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/8/12
Complete the following couplet on the minute for as many minutes as possible:
2 Deadlifts at 70% of 1 RM
7 Burpees
Post minutes completed and deadlift weight to comments.
Jim knows the importance of a complete lockout at the top!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/7/12
Three rounds for time of:
21 Front squats (95#/65#)
4 Wall climbs
30 AbMat sit-ups
4 Wall climbs
Post time to comments.
Compare to 5/21/11.
Now that’s love!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Schedule Update….
There will be no 4:30PM class today. Sorry for the late notice.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/6/12
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jumps (24”/20”)
30 Wallballs (20#/14#)
Post time to comments.
Post Predictions To Comments…..
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/4/12
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53#/35#)
60 Sit-ups
70 Burpees
Post time to comments.
Paleo Cooking with Mara was AWESOME!!
Not only did we all learn something, but we ate some excellent food and had an all around GREAT time! We can’t thank Mara (and everyone else who helped her) enough for taking the time to put this together for us and Kris & Paul for opening up there home to us crazy folks!
I see a new cook on the Food Network…..”Breakdancing Paleo Eats” with Mara 🙂
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
JOIN US TONIGHT 2/3 FOR HAPPY HOUR AT THE BOX A.K.A. THE GYM!!
TIME: 7:30-9:00
FUN AND FREE BEER! BRING SOMETHING IF YOU WANT TO!!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/3/12
For time:
25 Squats
4 Muscle-ups
50 Squats
8 Muscle-ups
100 Squats
10 Muscle-ups
50 Squats
4 Muscle-ups
25 Squats
Post time to comments.
Yeah Marc!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
So this post is WAY overdue….I know! But it was time to put an end to all this “But paleo is expensive talk” and what a better time than NOW! Before we start, I must mention that this post was inspired by Jenna Shannon’s blog LeanMachineNYC. There is some great info there and I highly recommend you check it out.
Now let’s get down to business!
Buy on sale. Now this sounds obvious, but you would be surprised how much people forget to stock up! Plan out some of your meals before you hit the store and then stock up on the rest for later day. Your freezer was made for more than just Cafe Patron!
Buy in bulk. If you don’t have a Costco or Sam’s Club membership, find a friend or family member that does. It’s a great place to get pounds of bell peppers, mushrooms, brussell sprouts, squash, frozen veggies and fruit. Also, you can get proteins (although not grass-fed) for great prices. Think USDA prime beef, organic chicken breasts, shrimp, ground buffalo, gluten free turkey breast, etc.
Get creative with spices. Spices seem expensive at first because you get so little for the cost, but they’ll go a long way and make your dishes unique and flavorful. If you have old spices sitting around, toss them and start fresh.
Use onions, shallots and garlic. Onions, garlic and shallots are a good bang for your buck because they’re inexpensive and add tons of flavor. Keep them around at all times AND some extra mouthwash.
Minimize waste. Be smarter about cooking and learn to embrace leftovers. Eating Paleo does require a decent amount of planning and prepping. Having food ready and waiting will make life a lot easier. Cook extra to have on hand and every few days clear it out. Use leftover vegetables in omelets and soups, use leftover chicken in a stir fry, or better yet leftover sweet potatoes for a post-workout meal!
Balance the cheap stuff with the expensive stuff. Go ahead grab that wild caught salmon, but balance it out with some frozen veggies. Make your receipt a blend of what you love and what you can compromise on.
Shop at farmers’ markets or join a CSA. Shopping at farmers’ markets is good for us AND the farmers, who need our support to continue supplying high-quality goods at affordable prices. You’ll also have the opportunity to meet the people who grow your food. You can ask them how your food was grown, even how it’s best prepared. Check out Localharvest.org and Eatwild.com.
Buy the whole bird. Anytime you buy poultry that has been cut up and skinned, you’re going to pay for the folks cutting it. Roasting a chicken is pretty simple and makes a great dinner. You can also make chicken broth when you’re done. When was the last time you popped a turkey in the oven? Thanksgiving? A turkey costs less than a dollar a pound (the price goes up during the holiday season) and makes a great dinner, lunch and snacks too. Turkey breast is one of the best lean proteins out there, so eat it regularly…..Gobble, Gobble!
Buy in season. If you don’t know what the seasonal fruits and veggies are, either goggle it or ask one of us.
Waste not, want not. Eating Paleo means eating great meals, and there are many ingredients to choose from, but stick with foods you are familiar with and slowly begin to experiment from there. There is nothing worse than throwing good food away…..especially MEAT!
Stick together. Eating great food that is affordable and ethical is a priority for a lot of people. There are lots of like-minded people to hook up with. If you find something worthwhile, share the news. If you’re feeling ambitious, organize a potluck dinner, share recipes and eat well together. If you haven’t guessed this already CrossFit Rockland is one of those places filled with like-minded people, so get your a** in here regularly and find some support.
Good Luck!!!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/2/12
21-15-9 reps for time of:
Thruster (115#/80#)
Power clean (115#/80#)
Post time to comments.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The 2012 CrossFit Games season is OFFICIALLY upon us!
CrossFit Rockland will again be one of the registered CrossFit Affiliates to host all 5 weeks of the CrossFit Open which begins February 22, 2012. This year we will be doing things a little differently as we are encouraging MANY more athletes to participate! So here is the deal….
We will host the CF Open every Saturday once the competition begins. Now we know formal competition is not everyone’s thing, so both the 9AM & 10AM classes will be used to offer either scaled versions of the CF Open WOD or allow athletes to do the CF Open WOD in a non-competition environment.
For all REGISTERED CrossFit Open Competitors heats will run from 11:30AM until everyone has finished.
We want EVERYONE to participate in these activities in one way or another. Even if you come in for one of the early sessions and do not compete, stick around, cheer and show your support for our competitors!! We need to show them some love as they tackle the challenge and represent CrossFit Rockland!
**If you would like to REGISTER TO COMPETE in the 2012 CrossFit Open CLICK HERE**
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WOD – 2/1/12
Complete one ½ gasser on the minute for 8 minutes.
then…
For time:
100 Evil Wheels
Post fastest sprint and time for evil wheels to comments.
