deadlift 5x3
5 rounds
11 up and over box jumps
10 jerks
11 up and over box jumps
10 kb swings
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April 2011
April 29, 2011
April 27, 2011
This is it! The final 2011 open workout. Maybe after this week the insanity will be over and we can get back to a normal training program.
7 minute amrap
Thrusters @ 100/70
Chest2Bar Pullups
Ladder Up - 3,3,6,6,9,9,12,12,15,15,18,18......
April 26, 2011
April 25, 2011
April 22, 2011
April 20, 2011
April 19, 2011
April 18, 2011
April 17, 2011
Last day to get Sectional WOD 4 in:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
April 15, 2011
http://www.facebook.com/hudsonvalleycrossfit
February 2012
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.
