Hudson Valley Crossfit

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

Today is our second day of Yoga.  The class will start at 6:00pm.  There will be a regularly scheduled class at 4:30pm as well.  This time will be a good time for people that need to make up a few 1RMs. 

No heavy lifting today, but that doesn't mean we're not doing something.

Skills work:  Max rep Pull ups.

Take three tries to get as many pull ups as you can in one round.  Take about 5 minutes rest between attempts.

WOD: 21-15-9

GHD Situps (or ab mat)

Back extensions (weight can be used)

Happy 25th Birthday Greg!

Well, Greg is actually still in Colorado, so we will be holding off on his actual birthday WOD.  Don't worry, it will be fun.

Heavy Lifting - Push Press 1rm, 65% x3x3

WOD: 1000m Row

 100 situps

500 m Row

 50 Sit Ups   

Wait, What?

Prodding Parents to get Healthy

Laura DeMarco lifts 370#

Heavy Lifting: OHS 1RM

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

  Thrusters (75#/45#)

  Burpees