Hudson Valley Crossfit

I saw this WOD on the Invictus blog and it looked fun.

Rounds of 50, 40, 30, 20 and 10 reps for time of:

Kettlebell Swings (heavy)
Box Jumps (high)

Cleans

5x3

WOD

AMRAP 15 minutes

2 rope climbs

4 power cleans

8 wall ball

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Strength Day

Back Squat 5-5-5-5-5 reps

Along with back squats,we have a few other surprises for your legs,hips and back.

deadlift 3x5

3 rounds

400m run

10 deadlift

20 box jump

Halloween Party @ HVCF

Saturday, October 24, 2009 at 8:00pm

Come hang out! Food, drinks, prizes! Costumes are not mandatory.

Address: 191 White Schoolhouse Rd. Rhinebeck, NY 12572

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Halloween Party @ HVCF

Saturday, October 24, 2009 at 8:00pm

Come hang out! Food, drinks, prizes! Costumes are not mandatory.

Address: 191 White Schoolhouse Rd. Rhinebeck, NY 12572

3 sets - weighted pullups max reps @ 1/3 bodyweight

5 rounds

200 m run

5 power cleans

10 burpees

AMRAP 20 minutes

250m row

10 wallball

10 kb swing

snatch 1rm

5 rounds

5 deadlifts

10 burpees

Nick Lobotsky October 15 at 9:26pm

Post this tomorrow on the site with the comment
"Nick tried this recipe out last night. It turned out pretty tasty, with only a hint of coconut flavor. The only thing that was odd when thinking of chicken fingers was getting the feel of the coconut flakes."


Give credit to www.cavemanfood.blogspot.com



COCONUT CHICKEN FINGERS
serves 2

ingredients:
1-1.5 lbs boneless skinless chicken breast cut into large strips (4-5 per breast depending on if they have the tenders attached or not)
2-3 T coconut flour
1-2 eggs, beaten (start with 1 and use the second if you start to run out)
1 cup unsweetened dried shredded coconut
1 tsp sea salt
coconut oil for cooking

Set up a dredging station with 3 bowls, one for coconut flour, one for egg, one for shredded coconut. Season the coconut flour with the salt.

Dredge each chicken finger first in coconut flour, then egg, then shredded coconut.

Heat a bunch of coconut oil in a large heavy bottomed skillet over medium/medium-high heat. Cook the chicken fingers until golden brown on each side. Do it in more than one batch if necessary and keep cooked chicken fingers warm on a foil lined baking sheet in an oven set to the lowest setting.

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.