Saturday Mornings-9am FREE introductory CrossFit classes. Come experience for yourself what Crossfit is all about. call (845 876 6760) or email (hvcrossfit@gmail.com)
nasty girls
3 rounds
50 squats
7 muscle ups
10 hang power cleans @ 135
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« June 2009 | Main | August 2009 »
July 2009
July 31, 2009
July 30, 2009
Saturday Mornings-9am FREE introductory CrossFit classes. Come experience for yourself what Crossfit is all about.
5 rounds
10 burpees
10 pullups
20 K2E
20 KB swings
two amazing athletes from the 2009 crossfit games
July 29, 2009
Saturday Mornings-9am FREE introductory CrossFit classes. Come experience for yourself what Crossfit is all about.
Strength Work
Back Squat - 1RM
WOD
50 box jumps
10 deadlifts
40 box jumps
8 deadlifts
30 box jumps
6 deadlifts
20 box jumps
4 deadlifts
10 box jumps
2 deadlifts
Jolie Gentry Snatches 110#
July 28, 2009
strength work
press - 1RM
WOD
With a continuously running clock do one 135 pound Clean and Jerk the
first minute, two 135 pound Clean and Jerks the second minute, three
135 pound Clean and Jerks the third minute... continuing as long as you
are able.
July 27, 2009
Strength Work
Deadlift 3x10
WOD
3 rounds
30 overhead walking lunges @ 45#
21 kb swings
21 box jumps
upon completing final round, 100 double unders
post WOD
max rep thrusters
max rep pullups
Crossfit legend Nicole C. trying to motivate one of the competitors during the SnatchWOD at the Games
Saturday Mornings-9am FREE introductory CrossFit classes. Come experience for yourself what Crossfit is all about.
July 24, 2009
July 22, 2009
Strength Work
Back Squat 5x3
Press 5x3
WOD
3 rounds
155# back squat, 20 reps
1 mile run
3 minute rest between rounds
food labelling nonsense
crossfit office workout
ideal world vs real world
why everyone should be taking fish oil
July 21, 2009
Strength Work
Deadlift 5x3
WOD
run 5k
the boys of HVCF and Practice Crossfit messing around on the beach in Santa Cruz.
back flip by our friend from PCF
July 20, 2009
FIGHT GONE BAD
3 rounds
1 minute row
1 minute SDHP @ 75
1 minute wall ball
1 minute push press @ 75
1 minute box jump @ 20"
1 minute rest between rounds
nick and greg trying to do some l-sits on the light rail while heading to their plane. they can be pretty tricky when going around turns
July 17, 2009
July 2010
World Class Fitness
- 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.
