06/05/12

Max reps in 1 minute – Shoulder-to-Overheads (95lbs/135lbs.)

Max reps in 1 minute – Toes-to-Bar

Rest :30 seconds

Repeat for a total of 5 rounds

Score = total reps

06/04/12

Part I.

Front Squats – In 20 minutes build to a 1-rep max.                          

Part II.

For time:

21 – 15 – 9

Power Snatches (75lbs./115lbs.)

Chest-to-Bar Pull-ups

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“Cash Outs”

1) Muscle-up practice

Get your first Muscle-Up!!  Set a consecutive MU PR!!! Or work on the skill transfer exercises you’ll need to get your first Muscle-up soon!!!!!!

Or

2) Toes-Through-Rings – 3 x 10-20 reps

06/03/12

As many Reps a possible in 3 minute of:

3 Thrusters (65lbs./95lbs.)

6 Box Jumps (20”/24”)

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

Rest 1 minute.

Repeat for a total of 5 rounds. Start with Thrusters each time you begin a round after the rest period.

Score = total reps

06/02/12

SAVE THE DATE!!

Saturday, August 4th for “The Rock’s” 4th Annual Summer BBQ (…and pool party, beer pong tourney, flip cup challenge, hook up fest, and all-around good time!)

Jaime Rose and her family have generously offered to host this year’s BBQ once again. Thank you Carroll family!!

More details will follow in the coming weeks – but for now just clear your calendar, take off work, get a sitter, polish your drinking game skills, purchase a new bikini or speedo (guys, I hear neons are in this year!) and plan on having a great time!

We hope EVERYONE will attend – this is an awesome day for our entire CrossFit “The Rock” family to come together to get sweaty and fall down a lot WITHOUT wodding!!

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Now for today’s WOD…

Part I.

Back Squat – 20 minutes build to a heavy set of 5 reps

 Part II.

 Against a 15 minute running clock, run the gauntlet as far as possible…

100 Burpees

75 Sit – ups

50 Air Squats

25 Box Jumps (20″/24″)

The goal is to completes many reps as possible in the 15 minute time cap. If you complete all 25 box jumps get started on burpees again! 

06/01/12

Congratulations to Danny Alicea (a.k.a. Danny A) and his wife, Gina, on the birth of their daughter – Lucia Katarina Alicea – born May 28th. Danny reports that mama and baby are doing well. She is beautiful Danny!!

Now for today’s WOD…

For Time:

20 Dead Hang Pull-ups

“Diane”

21 – 15 – 9

Deadlifts (155lbs./225lbs.)

Handstand Push-ups

Then:

20 Pull-ups

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!!