05/31/12

Hey Levey you got this??

Hey Larry,

We just received the jump ropes and ab mats – thanks again!  I want to let you know that it means a lot to the guys here to receive a package like those Paleo kits and the CrossFit equipment that you send – it is becomming a long and tedious deployment and reminders like that really make our day!

I will send pictures soon of our new covered workout deck that we just finished constructing. The equipment will make a nice addition.

Let me know how everything is going in NY.  Next to packages from home, news from is probably the next biggest pick me up.

Thanks again Larry and everyone at CrossFit “The Rock!”

- Ben

THANKS AGAIN TO ALL THOSE WHO MADE THESE GIFTS POSSIBLE.

WE WILL BE SHIPPING OUT SOME T-SHIRTS TO BEN’S PLATOON THIS WEEK!

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Now for today’s WOD…

Part I.

Push Presses – In 20 minutes build to a 1 rep max.

Let’s get after some big time push presses today. There is still some room (…though not much!!) on the May PR Board. Let’s fill it with 1-rep push press maxes today!!

Part II.

For Time:

21 – 15 – 9

Sumo Deadlift High Pulls (75lbs./115lbs.)

Clean and Push Presses (75lbs./115lbs.)

(Courtesy of Coach Baker)

05/30/12

Long Beach Walk To BeneFit Combat Veterans!

Peaceful Minds, a not-for-profit organization that provides free therapies for combat veterans, will be holding its 2nd Annual Long Beach Boardwalk March on Saturday, June 2^nd. All proceeds raised at the event go towards providing a full range of therapies to members of the Armed Forces.

To register for the event, sponsor a soldier or make a donation, please visit www.peacefulmindsnyc.org or call 516-395-7007.

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Paleo Challenge Wrap-Up 

Our six-week Paleo Challenge comes to an end on Saturday, June 2nd. We will hold the final weigh-in at 9:00 am at “The Rock.” If you absolutely cannot attend at this time please email Carlo to reschedule (carlo@crossfittherock.com). Please be prepared to be weighed, measured and have three “After” photos taken. Proper attire for the photos will be as follows: Men – shorts, no shirt, Ladies – two piece bathing suit or shorts/sports bra. All photos will be taken behind a curtain and remain confidential!

The final part of the competition is a brief (but mandatory) essay. Your essay should be emailed to Carlo by no later than Monday, June 4th and should be anywhere from two to four paragraphs long. The essay should outline in your own words your personal experience with the Paleo Challenge. For example, what you have learned about the foods that you put into your body? What was your overall experience – both positive and negative? What was your greatest success? Your biggest challenge? How has the challenge affected your daily life and your workouts? Will you will continue on a Paleo or modified Paleo diet moving forward? This essay need not be a piece of classic literature – just your honest testimony about your experience with the challenge.

Good luck to all participants. Everyone who made the effort to GO PALEO is a winner!

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T-Shirts are IN!

We have a new supply of CrossFit “The Rock” t-shirts for sale. YAY!!!

The come in Black, Light Blue and, introducing…Red. Sizes are S, M, L, XL, 2XL.

T-shirts are $25 each. These are sure to go fast so make sure you purchase yours soon!

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Now for today’s WOD….

For Time:

400 Meter Run

50 Kettlebell Swings (35lbs./55lbs.)

400 Meter Run

40 Kettlebell Swings

400 Meter Run

30 Kettlebell Swings

400 Meter Run

20 Kettlebell Swings

400 Meter Run

10 Kettlebell Swings

(By Coach Dennis)

05/29/12

Congratulations to Tom on placing 22nd overall at the CrossFit Games Northeast Regionals. Tom consistently climbed the leader board each workout and made a real name for himself as an up-and-coming Crossfit star- one to definitely look out for next year! We are proud of you Tom!

Thanks to all who were rooting for Tom here at home and to those who made the trip to Canton, MA to cheer him on – XTina, Samara, Jamie Rose, Vanessa, Carol, Stephanie C, Davida, Carrie, the Carroll family, Tom M, John W, Mike A and family, McNally, Mike A2 and Marisa and Tom A and family.

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Now for today’s WOD…

Part I.

Power Cleans – In 20 minutes build to a heavy (max) set of 3 reps.

Part II.

5 Rounds For Time:

12 Hang Power Cleans (95lbs./135lbs.)

5 Overhead Squats (95lbs./135lbs.)

You may strip weight for the OHSs, if needed – just use the same bar.

15 minute time cap.

(WOD courtesy of Coach McNally)

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“Cash Outs” (Pick ONE each day this week)

1) “Summer Time ABS”

10-20-30 reps:

Sit –ups

Frankensteins

V-ups

2) Dead Hang Pull-ups 

3 sets of max reps. Rest 1 minute between sets.

05/28/12

“We come, not to mourn our dead soldiers, but to praise them.”
-Francis A. Walker

“The Rock” will be closed today in honor of Memorial Day.

05/26/12 and 05/27/12

On both Saturday and Sunday, May 26th-27th, “The Rock” will join other CrossFit affiliates around the world in a special Memorial Day WOD -

“Memorial Day Murph”

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘”Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We’ll do this workout with a partner. You will each complete the WOD individually – but you will be responsible for encouraging your teammate throughout the WOD. Your team time will be the combined time of both athletes. This will be a lot of fun!

The workout begins with a 1 mile run. You may partition your 100 pull-ups, 200 push-ups, and 300 squats as needed – just get the work done. Conclude the workout with another 1 mile run. As always this WOD can be scaled as needed!

SHOW YOUR SUPPORT FOR “MEMORIAL DAY MURPH!”

If you visit this website: www.memorialdaymurph.com you can show additional support by making a donation to that will support the following charities: The Lt. Michael P. Murphy Scholarship Foundation, Lone Survivor Foundation and Wounded Warrior Project.

Donations are tax-deductible and by registering and making a donation of $35 or more you will receive a cool “Memorial Day Murph” t-shirt!!

05/25/12

Let’s Go Tom!!

Tom will be competing in the CrossFit Games Northeast Regionals beginning Today, Thursday, May 25th thru Sunday, May 27th. A bunch of us are making the trip to Canton, MA to cheer him on – we know he is going to represent all of us at “The Rock” with tremendous heart, guts and pride!

Please join us in wishing Tom BEST OF LUCK!!

You can follow all the action by clicking HERE!

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Memorial Day Weekend Schedule:

We will have a regular weekend schedule on both Saturday, May 26th and Sunday, May 27th. We will be CLOSED on Monday, May 28th.

There will be no trial class this weekend – so both days we will have classes at 7:00, 8:00, 9:00, 10:00, 11:00 am and 12:00 noon.

There will be NO OPEN GYM on Saturday, May 26th.

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Now for today’s WOD…

For time:

25 Toes-To-Bar

Then:

5 Rounds:

5 Squat Cleans (95lbs./135lbs.)

10 Ring Rows

Then:

25 Knees-To-Elbow

05/24/12

Part I.

Deadlifts – In 20 minutes build to a heavy (max) 3-rep set.

Part II.

A.M.R.A.P. in 12 minutes:

6 Hang Power Snatches (75lbs./115lbs.)

36 Double-Unders

Choose a HPC load you can keep moving with today!

05/23/12

Joesph was My Father, My Teacher, My Hero and My best Friend. I miss you…. Happy Birthday, POP!!!

“JOE – LUNCH”

4 Rounds for Time:

25 Thrusters (65lbs./95lbs.)

25 Kettlebell Swings (35lbs./55lbs.)

25 Burpees

25 Sit-ups

There will be a 30 minute cut off for todays WOD – so scale appropriately. If you do not complete the workout your score will = total reps completed.

(Compare to 5/23/11)

05/22/12

Memorial Day Weekend Schedule:

We will have a regular weekend schedule on both Saturday, May 26th and Sunday, May 27th. We will be CLOSED on Monday, May 28th.

There will be no trial class this weekend – so both days we will have classes at 7:00, 8:00, 9:00, 10:00, 11:00 am and 12:00 noon.

There will be NO OPEN GYM on Saturday, May 26th.

Memorial Day “Murph!”

On BOTH Saturday and Sunday  (…so that EVERYONE can have a chance to participate!!!) we will be doing the Hero WOD “Murph” and participating in the “Memorial Day Murph” fundraiser.  No donation is required, but if you wish you can register on-line at www.memorialdaymurph.com and for $35 you will receive a commemorative “MDM” t-shirt. All proceeds will benefit the four charities listed on the site – the Lt. Michael P. Murphy Memorial Scholarship Foundation, the Lone Survivor Foundation, the That Others May Live Foundation, and the Navy SEALS Foundation.

For those who don’t know what “Murph” is, here you go…

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

There are many scaling options, so everyone can do “Murph” and participate in this great WOD benefiting important charities! We hope to see a big turnout this Memorial Day weekend!!

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Now for today’s WOD…

Part I.

Front Squats – in 20 minutes build to a heavy (max) 5 rep set.

Part II.

With a partner alternate 2 minutes of max calories on the rower and 2 minutes max clean & overheads (105lbs./155lbs.). There will be a :30 second rest period between intervals for you and your partner to switch places. Complete 4 rounds of the couplet.

Your team will receive 1 point for each Clean and Overhead completed and 1 point for every 2 calories rowed. 

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PROGENEX - Recovery Chocolate is now for sale!!! $45.

05/21/12

For time:

30 – 20 – 10

Chest-To-Bar Pull-ups

Box Jumps (20″/24″)

Med Ball Sit-ups (15lbs./20lbs.)

Scale C2B pull-ups to standard pull-ups, if needed.

Today’s Box Jumps = Games Standard

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“Cash Out” (Choose ONE each day this week)

1) 2 sets x 10 Overhead Squats and 5 Snatch Balances – this is skill work so make sure you choose a light load that you can easily handle with excellent technique.

OR

2) 3 minute Push-up Position Plank Hold – try to hold the plank position for the full 3 minutes. If you cannot, then hold the plank position for as much of the 3 minutes as you can. For a greater challenge put a plate on your upper back.