Daily WOD

Most people try to get stuff OFF their chests?!

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A little CrossFit Rockland housekeeping….

Winter is officially here! This is awesome news for snowboarders and terrible news for gym floors! Please wipe your shoes clean when walking into the box! Remember, the floor that you walk on is also the floor we lay our business on too.

As a bonus, you could be SUPER cool and wear a different pair than you use to WOD. You know, like those shoes that got left in the closet since you wore your first pair of INOV-8’s….LOL!

Thank you in advance for being awesome about this!!

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WOD – 1/25/12

For time:
250m Row
25 Handstand push-ups
25 Pistol squats (alternating legs)
25 Toes-to-bars
25 Burpees
25 Ring dips
250m Row

Post time to comments.

Our folks are just total ANIMALS!

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WOD – 1/24/12

Complete as many rounds as possible in 20 minutes of:
10 Hang squat cleans (135#/95#)
25 Wallballs (20#/14#) 

Post rounds completed to comments.

One thing I know for sure is…..

The BEST snatches can definitely be found at CrossFit Rockland!!!

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WOD – 1/23/12

Squat snatch
3-2-2-2-1-1-1-1-1

Post weight(s) used to comments.

Ride ‘Em cowboy or……cowGIRL that is!

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WOD – 1/21/12

For time:
Row 500 meters
21 Push press (95#/65#)
21 Knees-to-elbow
15 Push press (95#/65#)
15 Knees-to-elbow
9 Push press (95#/65#)
9 Knees-to-elbow
Row 500 meters

Post time to comments.

These hands do NOT belong to CFR, BUT…….It has come time to talk about your paws!!

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Tearing your hands SUCKS and can take weeks to recover. Sure they look really cool as your FaceBook profile pic, but they hinder your training progress and just become a general pain in the a**!! So how the heck do you prevent hand tears? Our recommendation is to build up tissue tolerance and improve grip without the aid of tape. However, this takes time so here is our professional tip of the day: make reusable tape gloves that will save your hands during high rep pull-up WOD’s and take care of YOUR HANDS!

A few years back, CrossFit Virtuosity put together an excellent four part series to address hand care and the links for all four can be found below:

I’ve Got To Hand It To You (Part 1)
I’ve Got To Hand It To You (Part 2)
I’ve Got To Hand It To You (Part 3)
I’ve Got To Hand It To You (Part 4)

However, if you are sitting there reading this post with a throbbing hand and thinking to yourself “How the F-K am I gonna hold the bar tomorrow”, then here is the triage version I found from CrossFit Verve:

First, start with a piece of tape that is more than double the length of your hand. Fold it in half lengthwise. Then, make a bend in it and keep the two sides as close as possible.

     

Next, take the roll of tape and tape from the bend at the top (the finger hole) all the way to the bottom and continue halfway up the back side. You’ll want two strips for each hand, which you’ll secure with a section of tape around the wrist and a section around the palm.

     

There you have it – when you’re done with your 30 minutes of pull-ups you can unwrap the wrist and palm and save the two finger strips. These are nearly as good as gymnast straps and can be used during the next marathon pull-up WOD. Enjoy!

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WOD – 1/20/12

Snatch Balance
1-1-1-1-1-1-1

Post weight(s) used to comments.

Chief Petty Officer Nate Hardy was killed February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. 

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WOD – 1/19/12

“Nate”

Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (70#/53#)

Post rounds completed to comments.

Compare to 6/27/11.

John rockin the Fat Bar (yes, it’s home made…lol)!

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WOD – 1/18/12

Take 25 minutes and find your 1 RM Back Squat.

Rest 5 minutes, then….

Complete as many rounds as possible in 8 minutes of:
7 Bodyweight Back Squats
100m Sprint

Post results to comments.

Pull-ups & Toes-to-bars…..your hands will LOVE you!

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Blood test anyone?

So you hear us talk all this jazz about systemic inflamation, but how does one know if they are going through a inflammitory period? Check out…….

How to Tell If You’re Infamed: Objective and Subjective Inflammatory Markers written by Mark Sisson.

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WOD – 1/17/12

With a continuous running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups 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.

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WOD – 1/16/12

Five rounds for time of:
5 Power cleans
12 Hand-release push-ups
15 Wallballs (20#/14#)

Post time and weight used for the power cleans to comments.

Another GOOD day!

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WOD – 1/14/12

Complete as many rounds as possible in 20 minutes of:
18 Box jumps (24”/20”)
15 Toes-to-bar
12 Pull-ups

Post rounds completed to comments.