Hudson Valley Crossfit

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 

Good Luck in Florida Katha!

Katha leaves for Florida tommorow for 20 some odd days to train horses.  While we continue our trek through the remainder of the cold winter she'll have fun in the sun.  To send her off right we have a fun workout...Filthy Fifty.

WOD: Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Great showing last night for Power Yoga With Kraig with a "K" at Hudson Valley CrossFit

Ice dancer Belbin has put on weight, and she couldn't be happier

Paleo vs.pseudo-paleo  

Breaking The Vicious Cycle

Never Quit for Chad Volunteers

"We Need You! We can't do this event without your help.  Here is a list of tasks we need completed the weekend of the event: Clean Gym before (2/27 after workout), set up, clean up, time keeper, score keeper, and parking assistance.  Please message Sarah or Nick to volunteer your time and energy."

Heavy Lifting: Snatch 1RM then 65% x 2 x 3

WOD: 3 rounds

500m row

50 double unders

Cholesterol and Heart Disease: A Phony Issue

Duck breast with vegetables and goat cheese

COFFEE and you

Exercise: In Women, Training for a Sharper Mind  

Women and Body Image

Skills Work: Double Unders

WOD: "Tabata Something Else"

8 rounds of 20 seconds of max effort work and 10 seconds rest of pullups, then push ups, then sit ups and finally squats.

Congrats Bode

The Truth about lactic acid

Soda...the new Tobacco?

Dino Chow

10 reasons heavy weights don't bulk up the female athlete

 Sushi with a twist

Greg is now back from the West.  This means there will be a morning class again.  There has been some interest  in having the class moved up to an earlier time of 6:30.  Please let us know if there is more interest in this.

Heavy Lifting: Clean 1RM

WOD: 30 Muscle Ups for time

Muscle Up Transition

(Substitute 4 Dips and 4 pull ups for each muscle up)

Muscle Growth and Post Workout Nutrition

Do you think Garfield would like Paleo Lasanga? 

The United States of Food

Saturated fat and insulin sensitivity

Two fizzy drinks a week raise chance getting pancreatic cancer 87%

Can foods contribute to infertility? 

After a fun yoga class last night we are taking another day off from doing any Met Cons.  Today we get three more 1RMs on an all heavy day.

Today's Heavy Lifts

Front Squats 1RM

Jerk 1RM (start with Power Jerk finish with split Jerk.  Similar with starting with Press, ending with Push Press)

Bench 1RM

Why?

And I was happy about my 900# CFT

Above link is 10 rounds of 445# Back Squat, 135# Shoulder Press, 425# Deadlift in 4:35.

Agave Nectar