CrossFit South Rockland AMRAP Fitness

Sunday, May 19, 2013

Day #35 Think about if you give 100%

Saturday, May 18, 2013

Day #34 How bad do you want to succeed???

Friday, May 17, 2013

Day#33 Friday Week#1 Loading

Warm up

400m run

Dynamic walk

Inch worm

Strict pull ups

Back ext

Skill

Prowler push

WOD

10 minutes to find you max load 20m prowler push

Wednesday, May 15, 2013

Day#32 Thursday Week#1 Loading

Warm up & Skill

Down and up

Scarecrow

Muscle snatch

Drop to the bottom of the squat

OHS

Squat snatch

WOD

5 rounds of:

15 CTB pull ups

2 squat snatches

CFE

Warm up & Skill

Down and up

Scarecrow

Muscle snatch

Drop to the bottom of the squat

OHS

Squat snatch

WOD

12 minute AMRAP

7 CTB pull ups

2 squat snatches

Day#31 Wednesday Week#1 Loading

Warm up

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted dip & single arm strict press

WOD

15 minute AMRAP

3 weighted dips

6 single arm strict press

25 double unders

Tuesday, May 14, 2013

Day#30 Tuesday Week#1 Loading

Warm up &Skill

Clean to front squat

WOD

7 minutes to find your 3 rep max front squat

Then immediately…

1K run (w #25 plate/m #45 plate)

CFE

Warm up &Skill

Clean to front squat

WOD

15 minute AMRAP

2 front squats

200m run (w #25 plate/m #45 plate)

Monday, May 13, 2013

Day#29 Monday Week#1 Loading

Warm up

Strict toes to bar

GHD sit ups

V-ups

Tucks

Hollow rocks

Skill

Weighted pull up

WOD

Weighted pull up

1-1-1-1-1-1-1

CrossFit Endurance

A new standard in Endurance Sports Training that utilizes the fundamentals of Strength & Conditioning, Interval training, and Stamina to enhance performance in Endurance competition. • CFE combines all 10 elements of conditioning/fitness along with (endurance) sports-specific programming to create an athlete that is more powerful, faster and can recover quicker. The CFE Pledge/Mission To redefine how endurance sports training. To be the global leader in coaching, programming, training and specific endurance sports strength and conditioning.

CrossFit Endurance

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We inspire, coach and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

We are the leaders in strength and conditioning for endurance athletes. We have been guiding athletes, educating coaches and providing premier content to the endurance communities with tremendous success. Our passion is endurance sports. Our goal is to show a path that has not been illuminated. Our training principles work.

We are not for everyone, only for those who want to have a home in which they can grow both mentally and physically as an athlete to realize their chosen potential.

World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela

CossFit South Rockland

Sunday, May 19, 2013

Day #35 Think about if you give 100%

Saturday, May 18, 2013

Day #34 How bad do you want to succeed???

Friday, May 17, 2013

Day#33 Friday Week#1 Loading

Wednesday, May 15, 2013

Day#32 Thursday Week#1 Loading

Day#31 Wednesday Week#1 Loading

Tuesday, May 14, 2013

Day#30 Tuesday Week#1 Loading

Monday, May 13, 2013

Day#29 Monday Week#1 Loading