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ROD

Monday, 31May10

 

Memorial Day

Reflections on Memorial Day” by Mackubin T. Owens.

Fallen but Never Forgotten,” a CrossFit Journal article.

    Spec. Brendan Marrocco, 23, of Staten Island

A Staten Island veteran who lost both of his arms and legs in Iraq is coming back home – and he’ll move into a brand new house courtesy of his community. The Stephen Siller Children’s Foundation and Building Homes for Heroes are teaming up to build a state-of-the-art, wheelchair accessible home near Wolf’s Pond Lake for Spec. Brendan Marrocco. “I don’t think I could ever really thank them,” said the humble 23-year-old vet from Huguenot. “I’m excited, I’ve never had a home to myself,” Marrocco said.

Just last Easter, Marrocco was hit by an explosively formed projectile, a deadly and powerful new device that can pierce armor. A fellow soldier was killed in the attack. He’s believed to be the only quadruple amputee to survive the wars in Iraq and Afghanistan. Marrocco has been recovering at Walter Reed Army Medical Center in Washington, D.C., and was fitted with prosthetics. “I’ve really taken some great strides,” he said. Marrocco is learning to walk again on special prosthetic legs and hopes to have arm transplants. He said moving back home is a real motivating factor in his recovery. “It gives me another goal to work toward,” he said. And the war hero won’t be living alone – his fiancee, Kate, will enjoy their new home together.

“I’m so happy to find somebody to really care about me,” he said. “You don’t think you’re ever going to find that.”

The Army vet is a big fan of car racing and hopes to one day have a race car of his own.

“Who are we to say you can’t do anything?” said his proud dad, Alex Marrocco. “It’s been a roller coaster, but you try and focus on the positive.”

“Brendan has given so much for his country and has sacrificed so much that it is our duty – whether civilians or veterans – to give back to him,” said Frank Siller, whose firefighter brother, Stephen, was killed on 9/11. “We can never give back what he has given to us.”

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DJ Wickham, 220lb snatch complex from the Canadian Regionals – video [wmv] [mov]

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ROD

Sunday, 30May10

R-e-s-T Day

This Memorial Day we should remember those who have sacrificed their lives and sound health so that we remain free and live safely.

New York City Police Detective Kevin Hawkins died of kidney cancer, which he contracted after inhaling toxic chemicals and materials while working hundreds of hours at Ground Zero, the site of the World Trade Center terrorist attack of 9/11. Detective Hawkins had served with the New York City Police Department for 20 years and was assigned to the Mayor’s Security Detail. Kevin did his job to the fullest. He gave his life for all of us to be safe. He was…and always will be…a true hero. He stood for family, feeedom, and patriotism. He did his part to the fullest. Kevin was a member of the South Shore YMCA and took his fitness seriously.

He is survived by his wife Marie and his two daughters, Natalie and Stephanie. Also survived by mother Dorothy and brother Dave.

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ROD

Saturday, 29May10

 

R-e-S-t Day

This Memorial Day we should remember those who have sacrificed their lives and sound health so that we remain free and live safely.

New York City Fire Fighter Captain Michael Esposito, 42, Squad 1, was killed in the line of duty on Tuesday, September 11, 2001 during the tragic 911 terrorist attacks of the World Trade Center. He was a dedicated firefighter as well as a dedicated husband and father. 

Squad 1 was like a second family to Mr. Esposito and, as such, whenever someone from his “fire family” needed a hand installing a kitchen or doing concrete work, he was there. The camaraderie that existed among the members of Mr. Esposito’s firehouse extended to their families as well. Every month or so, the firefighters and their wives would make a date to go out to a restaurant in Manhattan and see a play.

Mr. Esposito competed in triathlons, was a former member of the Fire Department’s boxing team, and worked out regularly in the South Shore YMCA. Family and fitness were integral parts of Michael A. Esposito’s life. The 42-year-old Eltingville father of two adolescent sons spent all his leisure time involved in their sports activities and instilling values they could carry into adulthood. He is survived by his wife, Denise, and his sons, Andrew and Michael, surviving are his parents, Sam and Rose; his four brothers, Frank, Sal (Big Sal), Joseph (Jo-Jo) and Simone (Sam), and a stepbrother, Salvatore (Sally Boy) Mingoia.

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ROD

Friday, 28May10

 

Run – Squat – Swing

4 rounds for time of:

  • 200 meter run
  • 30 overhead squats w/ 18#  body bar
  • 20 reclines
  • 10 alternating single arm KB swings 5/r – 5/l

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 Watch your thoughts, they become your words Watch your words, they become your actions Watch your actions, they become your habits Watch your habits, they become your character Watch your character, it becomes your destiny.

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Jessica Pamanian’s 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster- video [wmv] [mov]

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ROD

Thursday, 27May10

 

 

Tabata Boxing

A timed 90 sec of WORK at each station.  The last 30 seconds of each station everyone will do an ab exercise called out by the trainer such as v’s ,bicycles, leg lifts …… 

No rest between stations. …NO REST…. NO REST

  • Heavy bag push
  • B-A-G
  • Slams
  • Wall Ball 
  • B-A-G
  • Hit Mitt
  • Tire sledgehammer swings
  • B-A-G
  • KB bottoms-up curl & press
  • Box jumps
  • B-A-G

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“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

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If You’re A Parent Or A Female Athlete Please Read!!!

http://fittwarehouse.com/?p=669

Jessica Pamanian’s 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]

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ROD

Wednesday, 26May10

Complete each of the 4 rounds consecutively consisting of  40 seconds of work , 20 seconds rest non-stop.

  • Kettlebell swings
  • Push-ups
  • KB front squats 5/r – 5/l
  • Mt. Climbers on med-balls
  • Russian twists w/ med-ball
  • Tuck jumps

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Overhead Squats on Vimeo.

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Rob’s 300lb x 3 clean and jerk by CrossFit Again Faster – video [wmv] [mov]

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We will be closed on MEMORIAL DAY 2010

 

ROD

Tuesday, 25May10

 

Tabata Tuesday

5 rounds of 40/20

  • Jumping pull ups
  • Dumbell push presses
  • Double kettlebell clean/squat
  • Mountain Climbers
  • C2 Rower

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Do It Now. This is what you should say to yourself whenever you find you find yourself saying, “I’ll do it later.” Just get up and do it. Don’t think about anything. The more you think, the more you procrastinate. And the more you take action, the more you inspired to take action. Soon it will become your habit to take action. As Johann Von Goethe said, “Knowing is not enough; we must apply. Willing is not enough; we must do.”

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Proper set up for the deadlift: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.

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William Li presents a new way to think about treating cancer and other diseases: anti-angiogenesis, preventing the growth of blood vessels that feed a tumor. The crucial first (and best) step: Eating cancer-fighting foods that cut off the supply lines and beat cancer at its own game.

RESULTS from the ROD Hangin Around

Hangin Around

 75 Hang Squat Clean Thrusters
every minute stop and do 5  Burpees

Chris B.   13:46 (DB 30lbs)

Joe S.       17:23 (DB 20lbs)

Maria       12:32 ( DB 10lbs)

Juan        20:13 (BB 65lbs)

Amy        10:05 (DB 10 lbs)

Debbie     7:23 (DB 10lbs)

Lindsey    12:35 (DB 10lbs)

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ROD

Monday, 24May10

 

Good Morning 5:30 am class

For time:

75 Hang squat clean thrusters
Burpees every minute on the minute

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11:00 am class

50-40-30-20-10 reps for time of

Squats
DB push press
Sit-ups (feet unanchored)

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Strongman Monday class

For this kettlebell workout, perform for time, 3 rounds

50 Kettlebell swings

40 Kettlebell jump squats (slow and controlled)

30 Kettlebell goblet squats

20 Kettlebell single leg deadlifts (10/r 10/l)

10 Kettlebell squat thrusts

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No matter whether this is real or not – next time you’re on the beach early in the morning – try it! Remeber your running with good form, quick feet & on the forefoot – nice! Oh don’t forget the water resistant sneakers.

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ROD

Sunday, 23May10

 

R-e-s-T Day

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“The world has habit making room for the man whose words and actions show that he knows where he is going” Napoleon Hill

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From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today’s WOD – video [wmv] [mov]

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ROD

Saturday, 22May10

 

Hangin Around

 75 Hang Squat Clean Thrusters
every minute stop and do 5  Burpees

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“Don’t let what you cannot do interfere with what you can do.” – John Wooden

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Highlights from the Northwest Regionals – video [wmv] [mov]