Hudson Valley Crossfit

Schedule

With an increase of clientele we need to get a better schedule working, which is the primary reason I had everyone fill out that questionnaire.  The schedule will be as follows:

6:30 am which will be primarily for beginners and intermediate athletes.

4:30 pm which will be primarily for beginners athletes.

5:30 pm which will be primarily for advanced athletes.

6:30 pm which will be primarily for beginners and intermediate athletes.

This should hopefully make things more organized allowing us to get a good workout in.

A note on the 6:30 am class.  The rest of the week I will announce daily whether there is a Morning class.  The following week, Greg will be back from the Frozen Tundra and will be able to run those classes.

After a great showing by everyone with Fran yesterday, another lady comes and pays a visit.  Helen already greeted the morning class with and she gave them all a chill (maybe it was the weather, who knows).  So get yourself ready for another great classic brought to you by CrossFit.

Heavy Lifting - Back Squat @ 70x3x3

WOD: "Helen"

3 rounds

400m run

21 1.5 pood(1 pood) KB swings

12 Pull ups

The Grain Manifesto

Girls and Strength Training: Are We Able To Shift Our Perceptions?

The Great Grocery Smackdown  

This weekend Kyle and I got an intersting experience.  Kyle went hard Saturday getting 3 workouts in and a 4th Sunday morning.  Nick did the same but got in a 5th later on Sundaywith Jon when he got back from Jersey (where he did a couple WODs himself).  This allowed Kyle and I to get a better feel of what Sectionals weekend will feel like.  I gotta say that it wasn't until after the fifth (that's a lie, during the fifth) that I really started to feel the weekend pressing down on me.  Which just means that when Sectionals come, I can push myself harder and Kyle knows that as well (though he didn't think so while doing the WODs).

Kyle brought us a nice little quote as well (at least I think this is the right one since I had to search it online)

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."  -Newt Gingrich (wasn't excepting his name there)

Skills - Double Unders and Ring Dips

WOD: "FRAN"

21-15-9

95#/65# Thrusters

Pull ups

Beginner Classes:

Heavy Lifting:  Thrusters 5x3

21-15-9

Wallball

Jumping Pull ups

  

The first two links are pics and videos of our friend Matt Dyson's sectionals down in New Zealand (the videos are of him, the pics are of many people).  After the dust settled Matt placed 12, getting him a spot at the Australian Regionals, May 8th and 9th.  Good luck Matt a we hope to see you in California!

Pictures of the New Zealand sectionals

Videos of Matt Dyson doing the New Zealand WODs

Coaching vs Cheerleading 

Why Has the FDA Allowed a Drug Marked 'Not Safe for Use in Humans' to Be Fed to Livestock Right Before Slaughter?

Break Bad Eating Habits With Intermittent Fasting

Preparation

Today is a long day for Kyle and I.  Knowing that in three weeks we will be laying it all out on the line for our chance at competing in Albany for the Northeast Qualifiers we took three WODs from different sectionals to be completed today.  The WODs we choice were as follows:

WOD 1 from The Utah Sectionals (Their 1st WOD on day 1):

Clean & Jerk (Any way overhead) for 1RM
3 attempts at max consecutive muscle-ups
Each muscle-up of each attempt adds 7lbs for men and 10lbs for women to C & J total.

WOD 2 from the New Zealand Sectionals (Their 1st WOD on day 1):

For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

WOD 3 from the New South Wales Sectionals (Their second WOD on day 2):

For Time:
21-15-9
Thrusters @ 50kg[f30]
Pull-ups
Double-unders x2
(first round 21 thrusters then 21 pull-ups then 42 double unders)

Kyle and I have already finished the first two with the following scores:

Nick

WOD 1: 225# Clean and Jerk, 21 total Muscle Ups (7,8,6): Total score 372

This would have placed Nick in 7th place.

WOD 2: 13:54

This would have placed Nick in 27th place.

Kyle

WOD 1: 215# Clean and Jerk, 16 total Muscle Ups (5,6,5): Total score 327

This would have placed Kyle in 22th place.

WOD 2: 14:28

This would have placed Kyle in 30th place.

Also, a couple weeks ago, Kyle and I did the Air Force WOD from the Mid West Sectionals:

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

Nick got 7:46 putting him in a tie for 21st place and kyle got 8:46 putting him in 41st place.  Jon and Weeks also did this WOD but I don't know their times.  And as for New Souths Wales first WOD, "Fight Gone Bad" Nick's Pr of 409 would put him in 1st, Jon's PR of 379 would put him in 3rd, and  Kyle's PR of 353 would also have put him in 3rd.

So it seems we all have a pretty good chance.  We shall see what happens when we get down to New Jersey, but we all have high hopes of being in Albany in May.

Now for WOD 3!
 

Sorry guys, but because we did the 8 rounds of 400m run and 90s rest yesterday, we get to do "Rings Gone Bad" today.  YAY!

WOD: "Rings Gone Bad"

3 rounds of

1 min Ring Row

1 min Ring Push

1 min Ring Pull

1 min Ring Dip

1 min rest

Heavy Lifting:    Deadlift @ 63% x 5 x3

                        Hang Power Snatch @ 55% of Snatch x 3 x 3

Exorcise the Coffee Demon

Think you're Paleo? Think again.

Talking diet, especially with a vegetarian. 

Embracing Minimalism

A great group of people that came out to support "Never Quit For Chad"

 Heavy Lifting:  Front Squat - 70% x 3 x 3

  Clean - 60% x 2x3

WOD: "Rings gone Bad"

3 rounds of

1 min Ring Row

1 min Ring Push

1 min Ring Pull

1 min Ring Dip

1 min rest

Evolving into Weaklings

Cherry Pick WOD

Paleo Meatballs!

Paleo and Menstration  

Get you some Fat, Omega-3 fat that is

In Memory of Chad Otrosinka

Nick and I attended the benefit dinner for Chad and Jovonna on Saturday evening.  After Chad's passing on Tuesday I think many attendants had the same butterflies in their stomachs as I had as I walked through the door.  Should we be here?  Can we laugh? Can we dance?  Were some of the questions going through my head as I entered the room.  As "little" Brad walked to center stage, grabbed the mike, and put down his beer to say a few words I was reminded that Chad was not one to be outdone at a celebration.  He would not want us to forego the drinks, the dancing, and of course a chance to sing with the band (his brother Jeremy sang "Friends in Low Places" by Garth Brooks, though Mark Chesnutt released the song at the same time).  The night was a success!  Over $21,000 was raised throughout a night of dining, dancing, laughing, and a few tears.  It was a phenominal example of the human spirit and generosity.  Nick and I bowed out early selling 30 "Hudson Valley CrossFit- Never Quit for Chad" t-shirts and presenting a one month HVCF membership gift certificate to a raffle winner before we left.

The next morning the Lobotsky's rallied together to prepare for the days events.  Approximately 40 guests arrived throughout the day to enjoy refreshments, win prizes, and of course "Never Quit for Chad".  After a moment of silence and a request that all of us appreciate our health and fitness the games began!  A total of 6,905 repititions of a combination of squats, knees-to-elbows, burpees, box jumps, and row were completed by 20 athletes. 

None of this would be possible without the help of our members and friends:

Sean Howard and step-dad Sean were the first on the scene to help with snow removal.  But much preparation was done the nights before by a very talented Kyle Stark and Sean, who put in hours of hard work in completing electrical, sheet rock, and painting that was crucial to the success of our event (a difficult feat with no power for 3 days). 

A HUGE thank you goes out to Jon Sabella for his generous donation of the t-shirts.  His contribution increased the total donations by over $800.  And we still have more t-shirts available for sale!  Also, Jon was kind enough to bake delicious 100% paleo, 90% paleo, and 0% paleo desserts for our guests. 

We must also thank:

Sean Weeks for a surprise visit with camera in hand!

Albany CrossFitters: Brett, Kim, and Laura for making the trek and showing generous support.

Annemarie & Patrick Donohue for the platters of paleo fruits and veggies

Dennis Fouhy- Never Quit for Chad dinner commitee member, for the after WOD beverages.

A huge thank you to Clear Channel Radio and "Little" Brad Forrest for the radio spots all week.

Athletes that participated- 20 in total (5 non- CrossFit members!!!)

And those that came to watch, donate, and support such a great cause.

Gift Certificates and Gift Baskets Donated by:

Please patronize these local business!!!

Merriweather's, Paper Trail, Gallery Lodoe, InnerLight Health Spa, Terrapin, Hyde Park Brewing Company, Periwinkle's, WelWyn, NYSUT, the Harrison's/Gatto's, Wonderland Florist, and Leatherstocking Golf Course.

Finally, I would like to thank Patty & Steve, Greg & Katha (from afar), and Nick for taking on a huge benefit for people they have never met.  After speaking with Chad's family and friends it is apparent that your efforts will never be forgotten. 

The Never Quit for Chad benefit workout was a symbol of Chad's pain as he worked so hard to regain his mobility in the months before his death.  $1,921 dollars was raised in 1 day by 40 people.  None of which called Chad Otrosinka a friend a month ago.  But after yesterday's wake I know that he would consider all of you who never quit for him more than a friend.  All proceeds will go to his wife, Jovonna and his unborn baby Ember.  Thank you for making this benefit a success. 

Your friend at Hudson Valley CrossFit,

Sarah

Our Deepest Condolences

I regrettably inform you that Chad lost his battle with cancer on Tuesday evening. No details regarding services have been announced. Although many of you may not know Chad and Jovonna you have proven that the community cares for the individual. Thank you for all of your support of Chad and his family. Chad's wife and unborn daughter will still need our support through this new chapter in her life. We look forward to seeing everyone on Sunday for the "Never Quit for Chad" Benefit workout. Hudson Valley CrossFit and friends will "Never Quit for Chad". In the meantime, please say a prayer or wish positive thoughts for his family as they grieve. And be thankful for the health and happiness that you have in your life

Chad R Otrosinka

AHHHH....NO POWER!!!

so, we have been out of power since late Tuesday night.  Kyle, Quinn, Sheldon and Ann showed up wednesday to workout in the dark, and in the cold.  Now that's dedication!!!  Quinn and Sheldon rowed 2000 meters.  Sheldon 8:19, Quinn 9:15.  This was both of their first attempts at a 2k row.  Solid effort.  Greg and Kyle did a "jumping helen", subbing 50 box jumps for the 400m row.  Don't worry about our times!

As for a Schedule.  Greg (why am i speaking in the third person) is going to Alaska on Monday, therefore morning classes will be cancelled until the 15th(maybe the 16th depending on how i feel when i get in.  flight gets in at 10:42pm, home by 12:30am...?)

Apparently Central Hudson is on our road right now.  Hopefully we will be getting power back in a few hours!  If not, out fearless electrictian, mr. Sean Howard, hooked us up with a generator outlet.  So... we will have power on Sunday for the Never Quit event. AND, Greg will be there to post the high score for the rest of you to chase. Any questions, pick up a phone and call...nick, because he is the only one with a phone. and he probably loves being bothered at work.. :) 

We will be closed on saturday. NICK, Steve, and Greg will be attending the movement and mobility Cert with K-Star in NYC. 

Anyway.. see you on sunday

so, we have been out of power since late Tuesday night.  Kyle, Quinn, Sheldon and Ann showed up wednesday to workout in the dark, and in the cold.  Now that's dedication!!!  Quinn and Sheldon rowed 2000 meters.  Sheldon 8:19, Quinn 9:15.  This was both of their first attempts at a 2k row.  Solid effort.  Greg and Kyle did a "jumping helen", subbing 50 box jumps for the 400m row.  Don't worry about our times!

As for a Schedule.  Greg (why am i speaking in the third person) is going to Alaska on Monday, therefore morning classes will be cancelled until the 15th(maybe the 16th depending on how i feel when i get in.  flight gets in at 10:42pm, home by 12:30am...?)

Apparently Central Hudson is on our road right now.  Hopefully we will be getting power back in a few hours!  If not, out fearless electrictian, mr. Sean Howard, hooked us up with a generator outlet.  So... we will have power on Sunday for the Never Quit event. AND, Greg will be there to post the high score for the rest of you to chase. Any questions, pick up a phone and call...nick, because he is the only one with a phone. and he probably loves being bothered at work.. :) 

We will be closed on saturday. NICK, Steve, and Greg will be attending the movement and mobility Cert with K-Star in NYC. 

Anyway.. see you on sunday

Greg goes to Alaska

Yesterday Greg informed us he will be traveling again...this time to Alaska.  This Sunday (yes the same Sunday as "Never Quit For Chad") Greg will be in Alaska which means there will once again be no morning classes.  Once again we apologize for the inconvenience this will cause anyone.  Once Steve is done with Bellearye for the season and I am done with the Bank of America job we will no longer have this problem.

Reminders:  We will be closed Saturday for the Mobility Cert.

"Never Quit For Chad" is this Sunday and we will need as much help as possible.  There is a sign-up board by the GHD, so please take a look at what you might want to do.  Thank you.

In an effort to keep the gym floors cleaner we ask that everyone please bring a second pair of shoes that they will work out in.

Skill Work: L-sit

Go for a total time of 3 minutes, with no more than a minute rest between holds.

Heavy: Bulgarian Split Squat 50% of squat x 5 (each leg) x 2

WOD: 7 rounds

7 Power Snatch (95# / 65#)

    7 Box Jump (30" / 25.5")

Closed Saturday Morning

As Steve, Greg and I all have the CrossFit Mobility Cert on Saturday, the gym will be closed.

"Never Quit For Chad" is this Sunday and we will need as much help as possible.  There is a signup board by the GHD, so please take a look at what you might want to do.  Thank you.

In an effort to keep the gym floors cleaner we ask that everyone please bring a second pair of shoes that they will work out in.

Heavy Lifting: Deadlift - 60% x 5 x 3

Snatch Pulls 90% of snatch x 3 x 3

Try and make sure there is not more than 3-5 minutes rest between each deadlift/snatch dead lift attempt and not more than 5-10 minutes between changing from Deadlift to Snatch Pulls

WOD: 5 Rounds

10 K2E

10 HSPU

10 Ring Dips

10 Clapping Pull ups (If you are training for sectionals)

State by State Obesity Rates 1985 to 2008

Childhood Obesity  (same charts as above)

6 meaningless food labels

Paleo doesn't have to be expensive 

Exploratory Versus Confirmatory Data Analysis