10 minute amrap
60 bar-facing burpees
30 overhead squats
10 muscle ups
December 30, 2011
December 28, 2011
Deadlift - 3,3,3,3,3
1-10 Pull Up Ladder
5 Minute AirDyne Sprint
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.
December 23, 2011
December 21, 2011
December 20, 2011
December 19, 2011
December 16, 2011
December 14, 2011
December 13, 2011
December 06, 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.
