Hudson Valley Crossfit

Today may have been a record for us.  We had 8 clients this morning for the 7:00am class.  Kevin brought his son Paul for a visit, Natalia had her last with us WOD before heading home to Florida and Susan also had her last WOD before heading back to The Lone Star State.  Clarrisa, our newest client, came by for her second workout this morning as well.

We had two heats going for the WOD and deadlifts for the Heavy Lifting.  While the first heat was going, Katha got two deadlift PRs.  First she got 205#x5 for five rep max (PR by 30#) and then a 215#x1 for a one rep max (Pr by 20#).  Kevin then got a PR of 205# for 3, which was a 5# increase on his one rep max. 

While the deadlift was going down, Sarah, Lynn, Clarrisa and Susan faced off in this morning WODs.  Even though there were some techniqual difficulties with the rower (monitor shut off) Sarah edged out the win after a neck to neck battle with Lynn by getting an 5 rounds+100m over Lynn's 5 rounds+10 Kettlebell swings.

In the Second Heat, Kevin, Natalia, Paul and Katha tackled the WOD with three people getting 6+ rounds and one with 5+ rounds.  Altogether a great workout this morning and more hard work is promised in this mornings crew (since we may be getting our new 2 poods in the mail today)

Heavy Lifting:    Deadlift 5x5

WOD:    AMRAP 15 minutes

            Down and Back Walking Lunges

            10 Kettlebell Swings

            250m Row

There are now 88 Days until the New York/New Jersey Sectionals.  It looks like we will have 5 cleints (and one previous client) signed up to compete that weekend.  Good luck to all and we will see you in the box.

 
If you want to be here, you gotta train hard.   

Heavy Lifting: Bench Press 5x3

WOD: 21-15-9

Knees to Elbows

Kettlebell Thrusters

Welcome Back!

We hope that everyone had a safe and happy holiday.  Now to work off all that holiday junk food!

Heavy Lifting: Push Press 5x3

WOD: 21-15-9

Kettlebell Swings

Burpees

    Pullups

Alternate WOD:

21-15-9

Deadlift

Kettlebell Swings

Burpees

This morning we had a good group of people show up, so we had a little team workout.

"Gift Giving"

100 Kettlebell Swings

100 Wall ball

100 Box Jumps

100 Burpees

Teams were:

Kyle and Susan with a time of 17:11 with Kyle using a 1.5 Pood, 20# wall ball at a 10' target and 24" box jump and Susan using the 3/4 pood, 10# wall ball at a 8' target and 8" box jump (First time not doing step ups, great work!)

Lynn and Heather with a time of 17:18 using a 1 pood kettlebell (Heather's first time, good work), 14# wall ball at a 8' target (Heather's First time also, and only Lynn's 3rd time) and box jumps at 12".

Sarah and Kevin with a time of 17:38 with both using a 15# wall ball at a 8' target and 12" box jumps.

Great work all around!  Hopefully there will be a good showing tonight so we can continue with teamwork workout.

(Edits Made)

Heavy Lifting: Front Squats 5x5

WOD: "Grace"

30 - 135# (95#) Clean and Jerks for time

Happy 26th Birthday Sarah!

Birthday WOD:

26 Deadlift

26 Overhead Squats

26 High Hang Snatch (power)

26 Burpees

26 Situps

26 Box Jump

26 Walking Lunges

26 Kettlebell Swings

26 Push Press

26 Double Unders

WOD 1

3 person teams

For time:

100 Wall Ball

200 KB Swings 1 1/2 pood

300 Box Jump @20"

WOD 2

10-9-8-7-6-5-4-3-2-1

Thrusters @75lbs.

Burpees

Heavy Lifting: Thrusters 5x5

WOD: 5 rounds

250m row

20 Pushups

Row, Row, Row your Erg.

Sage Burgener on OHS...and her Dad compared to Britney Spears

Heavy Lifting: Squat 5x3 @70%

Clean 5x1 @90%

WOD: 30 Muscle Ups for Time

 Yogi is ready for the Holidays. 

Heavy Lifting: Push Jerk 5x2

WOD: "Diane"

21-15-9

225# Deadlifts

Handstand Pushups

Nick doing a handstand in Washington D.C.