Hudson Valley CrossFit LLC

New Site

2008-08-30T13:11:00.004-04:00

check out our new site. It took us forever to figure out TypePad, but we think we've got the hang of it now

http://www.hudsonvalleycrossfit.com/

"Nasty Girls"

2008-08-29T10:34:00.001-04:00

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

or

10 minute Over Head Squat Challenge

75 pounds

2008-08-27T06:16:00.001-04:00

Wednesday 080827
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

2008-08-26T05:59:00.001-04:00

Tuesday 080826
Front Squat 10-10-10-10-10 reps

Post loads to comments

2008-08-25T06:01:00.001-04:00

Monday 080825
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

2008-08-23T06:13:00.000-04:00

Saturday 080823
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments

2008-08-22T05:49:00.001-04:00

Friday 080822
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

2008-08-21T05:43:00.001-04:00

Thursday 080821
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

2008-08-19T07:07:00.001-04:00

Tuesday 080819
Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.

2008-08-18T05:41:00.001-04:00

M0nday 080818
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Sunday

2008-08-17T05:49:00.001-04:00

Sunday 080817
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

2008-08-15T05:58:00.000-04:00

Friday 080815

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Thursday 080814

2008-08-14T01:50:00.001-04:00

Thursday 080814
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

"CrossFit Total"

2008-08-13T05:37:00.000-04:00

Wednesday 080813
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

Kyphosis

2008-08-12T20:37:00.002-04:00

Rob Wolf on fixing Kyphosis

http://www.performancemenu.com/shorties/index.php?show=shorty&shortyID=33

Get Some

2008-08-11T09:07:00.001-04:00

Monday 080811
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

2008-08-10T06:03:00.001-04:00

Sunday 080810
Run 5 K

Post time to comments.

Got Snatch?

2008-08-09T07:05:00.006-04:00

Jon Gilson of Again Faster explains the Snatch.

The Snatch - Part One from Patrick Cummings on Vimeo.

The Snatch - Part Two from Patrick Cummings on Vimeo.

Fixing the Snatch from Jon Gilson on Vimeo.

2008-08-09T05:38:00.001-04:00

Saturday 080809
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments

Travel Day

2008-08-08T08:06:00.003-04:00

Nick & Greg are heading to Virginia Beach.
Nick is doing his Level 1 Cert. followed by some R&R at the beach.
While dad is left home to slave on the farm.

Tonight we will try Albany Crossfits August Challange.
as many reps as possible in 10 min. of 75lb.Over head squats
The number to beat as of now is 148
Squats must have the hip crease below the top of the knee or the rep does not count.Also no Dynamax ball for depth ,squats are done free standing.

2008-08-07T05:53:00.005-04:00

Thursday 080807
"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments

The dreaded Squatsnatchpull

2008-08-06T08:04:00.000-04:00

Wednesday 080806
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments

2008-08-05T02:16:00.001-04:00

Tuesday 080805

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080605.

Rest Day

2008-08-04T13:52:00.002-04:00

Monday 080804
Rest Day

I got a Fever! And the only Prescription, is more Kettlebells!!

2008-08-02T11:21:00.002-04:00

the gym is closed this weekend. Steve is in Allentown, PA attending a Kettlebell Certification. Expect Turkish Getups to be implemented into our training when he returns.

Cowboy Up Boys & Girls

2008-07-31T21:29:00.000-04:00

Friday 080801

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

2008-07-29T05:23:00.001-04:00

Tuesday 080729
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

2008-07-28T06:24:00.003-04:00

CFT on the main page.

Back Squat 5x3
Deadlift 5x3
Press 5x3

Skills
L-sit
Hand stand
KB Snatch

Rest Day

2008-07-27T13:14:00.005-04:00

Reat day on the main site.
We went over to Burger Hill and ran to the top.
nick 2:30
steve 2:40
This was from the woodline to the top. Next time it will be from the parking lot,3x for time.

http://maps.google.com/maps?sourceid=navclient&ie=UTF-8&rls=GGLR,GGLR:2005-51,GGLR:en&um=1&q=burger+hill&near=Rhinebeck,+NY&fb=1&cid=0,0,6010347409833101782&sa=X&oi=local_result&resnum=1&ct=image

Saturday

2008-07-26T05:30:00.002-04:00

Saturday 080726
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

2008-07-25T05:35:00.002-04:00

Friday 080725
In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments

Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.

"Hey,What's that on your shirt?"

2008-07-24T05:17:00.001-04:00

Thursday 080724
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

2008-07-22T07:01:00.001-04:00

Tuesday 080722
Push jerk 3-3-3-3-3 reps

Post loads to comments

Catch, Drive, Finish, Recovery

2008-07-21T07:29:00.006-04:00

Back from the rowing event at Concept 2 in VT over the weekend . How appropriate that todays WOD is

Row 2000 meters.
We might even do this with proper technique:)

I'd like to thank everyone at C2 for the great weekend. You guys went above and beyond all expectations.
Peter,Dick,Angela,Greg,Tracy ,thank you all.

We also had the opportunity to meet some other affiliate owners and crossfitters,great bunch of people.

2008-07-16T16:35:00.001-04:00

We will be closed Thursday through Sunday 7/17-7/20

Shoulder the Load

2008-07-16T16:31:00.002-04:00

Muscle ups 5x5
Hang Power Cleans 5x5
Push Jerks 5x5
Kettlebell Work
snatches,cleans

Jelly Legs

2008-07-14T15:55:00.000-04:00

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

2008-07-13T05:03:00.001-04:00

Sunday 080713
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 070321.

2008-07-12T00:55:00.001-04:00

Saturday 080712
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments

Tabata What The $#@%

2008-07-11T10:42:00.002-04:00

4 rounds of Tabatas

Thrusters @ 75#
Box Jumps @ 24"
SDHP @ 75#
Ring Dips

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. Each exercise gets 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals to comments.

2008-07-09T05:19:00.001-04:00

Wednesday 080709
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080619.

2008-07-08T05:15:00.000-04:00

Tuesday 080708
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
Angie is done in order ,not "Cindy" style

Ain't nothin to it but to do it

2008-07-07T12:02:00.002-04:00

21-18-15-12-9-6-3
Thrusters 95lb
SDHP 95lb

This WOD just sucks every bit of life out of you. But then again this is CrossFit so would you expect anything less?

Raising the Bar

2008-07-06T09:41:00.000-04:00

Sunday 080706
155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable

Murph Results

2008-07-05T11:45:00.002-04:00

we did Murph today. it is pretty clear that running is still a weakness of ours.

Greg: 37:35 (first time doing Murph)
Nick: 45:30
Steve: 48:04
Patty: 37:00 1/2 murph

2008-07-05T07:26:00.001-04:00

Murph
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

2008-07-03T07:47:00.001-04:00

Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments

135# of death

2008-07-02T06:03:00.002-04:00

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

PR!

2008-06-30T20:09:00.001-04:00

patty upped her deadlift max by 35#'s today with a 135# pull

2008-06-30T10:50:00.002-04:00

Rest Day on the Main Site

Skills followed with
Squat 3x5
Dead 3x5
Press 3x5
With a possible visit from the good Dr.Tabata

"What do you Crossfit guys do for cardio?"

2008-06-27T05:05:00.002-04:00

Friday 080627
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments

Spartans! Ready your breakfast and eat hearty... For tonight, we dine in hell!

2008-06-24T19:59:00.002-04:00

Wednesday 080625
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

2008-06-24T14:38:00.001-04:00

3 rounds for time of:
50 Sit-ups
35 Thrusters, men - 75 lbs; women - 45 lbs
20 Pull-ups

Followed with snatch practice

2008-06-23T05:56:00.002-04:00

Run 5 K

Post time to comments

OR

Skill Work
Baseline
Deadlift/Squat

2008-06-20T06:30:00.003-04:00

Row 1000m

3 rds.
15 KB Swing 1 1/2 pood
15 Box Jump 24"
15 Power Clean

Run 800m

F***

2008-06-19T08:09:00.001-04:00

No not that four letter word,this is worse.
FRAN
21-15-9
Thruters/pullups

2008-06-17T05:30:00.001-04:00

Tuesday 080617
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments

Gut Check

2008-06-16T05:21:00.001-04:00

Monday 080616
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

2008-06-15T06:35:00.001-04:00

Sunday 080615
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Active Rest Day

2008-06-14T06:12:00.004-04:00

http://www.rheumatic.org/sugar.htm
http://wholehealthsource.blogspot.com/2008/03/visceral-fat.html

Nick & Greg will do there active rest by atending a POSE running clinic .
Patty & Steve will be on a Ski Patrol hike in the Catskills.
Jeff & Tristan,well,a weekend in NYC at a wedding,5 hour open bar,you get the picture.

CARBS

2008-06-13T14:23:00.001-04:00

http://www.marksdailyapple.com/what-happens-to-your-body-when-you-carb-binge/

Pics from the "300" WOD

2008-06-13T08:51:00.001-04:00

2008-06-13T07:09:00.001-04:00

Rest Day

2008-06-12T05:16:00.004-04:00

"Broomstick Mile"
holding a 5' pvc pipe or dowel
400m Run
25 Back squats
25 Front squats
25 Overhead squats
400m Run
25 Shoulder press
25 Push press
25 Push Jerk
400m run
50 Squat cleans
400m run
50 Squat snatches

followed with
ring and pistol work

300

2008-06-11T11:52:00.003-04:00

"300"
25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x Kettlebell Clean and Press @ 1 pood (KB must touch floor between reps)
25x Pull-up
300 reps total

It's Jamie's last night with us before he goes to China for nine weeks. So to honor him, we are going to be doing the 300 workout. We wish Jamie luck when he goes to China and hopefully he keeps up the good work and kicks ass on the squash court next year.

"Strong people are harder to kill"

2008-06-10T06:11:00.003-04:00

OHS
5-5-5-5-5
Deadlift
5-5-5-5-5
1 min each:
Hollow position hold
L-sit
Frog stand
Hand stand
Candlesticks

Rip: "You would look better if you gained about 10 lbs of muscle"
Woman responds with look of utter horror.
Rip: "Trust me, I've been looking at women a long time, and I'm really good at it."

For some more 'Rip'quotes go to yesterdays Affiliate blog

2008-06-09T05:24:00.003-04:00

Monday 080609
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments

5K around the Farm

2008-06-08T08:25:00.000-04:00

FGB

2008-06-07T12:50:00.000-04:00

Gotta Love Saturdays

2008-06-06T22:19:00.000-04:00

Fight Gone Bad
3 rounds
1 minute each station /max reps
after each round of 5 stations 1 minute rest

Wall Ball/ 20 lb.Men 10 lb Women
SDHP/75 lb.men 35 lb.women
Box Jump 20"
Push Press 75lb Men 35lb Women
Row (calories)

Total of each added together wins

A couple pics from the East Coast Games

2008-06-06T09:53:00.000-04:00

Motivation

2008-06-06T07:52:00.000-04:00

http://zenhabits.net/2008/06/the-ultimate-guide-to-motivation-how-to-achieve-any-goal/

Rest Day

2008-06-05T19:56:00.000-04:00

Friday will be a rest day so we can hit it hard on Saturday morning.
FGB

Butt Winkers Unite

2008-06-05T07:35:00.000-04:00

Thursday 080605
Back Squat 5-5-5-5-5 reps

Post loads to comments

After we work on squats we will address flexibility and the infamous 'Butt Wink'

2008-06-04T20:15:00.000-04:00

"It's like watching a guy get beat up for twenty minutes!" -our newest member; Tristan

Cindy 3.0

2008-06-04T05:00:00.001-04:00

Wednesday 080604
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments

2008-06-03T11:29:00.000-04:00

5 rounds:
3 OHS
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance
Followed by:

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

One Arm KB Snatch
25R,25L

Straddle Support
2 min.total

Just Get Up

2008-06-03T06:03:00.001-04:00

Jeff&Jamie doing 75lb Turkish Getups

2008-06-02T20:04:00.000-04:00

Hand Stand 2 min total
Front Squat 3-3-3-3-3
Dead Lift 3-3-3-3-3
95lb Thrusters 3 sets max reps
Hand Stand 2 minute total

2008-05-30T06:20:00.000-04:00

5 rounds max reps
work on technique
ring pull ups
ring dips
ring rows
ring push ups

Follow up with 60 seconds on Paralletes
Frog stands
Hand Stands
L-sits

2008-05-29T19:13:00.000-04:00

3 rounds for time:
OH walking lunges, 30#'s, 15R 15L
21 KB Swings, 1 pood
21 box jumps, 24"
21 wall ball, 20#
after 3 round, 100 double unders

nick: 27:40
steve: 23:26
jamie: 24:06
greg: 24:46
patty: 21:11, 10# lunges, 10#swings, 8" jumps, 10# wall ball, 75 singles

greg: "this is the worst workout i have ever done"

how to improve your thoracic mobility

2008-05-29T08:02:00.001-04:00

www.stronglifts.com/how-to-improve-your-thoracic-mobility

Jamie's First Muscle Up

2008-05-28T20:01:00.001-04:00

Jamie got his first muscle up today! should have gotten a picture of it. greg and jeff did yesterdays workout in 17:40. greg had 135 reps, jeff had 121. good work today guys.

2008-05-28T05:49:00.001-04:00

Wednesday 080528
Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

2008-05-27T06:03:00.001-04:00

Tuesday 080527
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Greg at Level 1 Charlotte

2008-05-26T08:32:00.000-04:00

Murph

2008-05-25T12:22:00.000-04:00

2008-05-23T22:19:00.001-04:00

Saturday 080524
Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

Memorial Weekend Schedule

2008-05-22T19:55:00.000-04:00

Friday - 6PM
Saturday - 9AM

Sunday - 10AM we will do a "Murph"to honor Memorial Day
This is an open event; you don't have to be a HVCF member to participate. (You do, however, have to sign a waiver.) If you're not quite ready to take on Murph as prescribed (one mile run, 100 pull-ups, 200 push-ups, 300 squats, one mile run, for time), we'll recommend scaled versions. Bring friends to cheer you on! Completing Murph is a real accomplishment

Monday - relax,go to the Parade,grill,drink some beer and remember those who made the ultimate sacrifice so we can live the lives that we do.
Please read the following in case you never have:

http://www.ushistory.org/Declaration/document/

Mid-line Smoker

2008-05-22T19:54:00.001-04:00

Friday 080523
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

2008-05-22T05:45:00.001-04:00

Thursday 080522
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments

Why Strength Train?

2008-05-21T06:45:00.000-04:00

http://www.webmd.com/fitness-exercise/guide/why-strength-training

Row,Burp,Repeat

2008-05-20T05:34:00.001-04:00

Tuesday 080520
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments

Greg's Graduation

2008-05-19T16:45:00.000-04:00

2008-05-19T06:03:00.000-04:00

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments

.

2008-05-18T07:24:00.001-04:00

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

2008-05-15T05:17:00.000-04:00

Thursday 080515
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments

2008-05-14T05:10:00.001-04:00

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Rest When Your Dead

2008-05-13T14:34:00.000-04:00

Rest day on the main site,but we've got work to do.

Up & Over

2008-05-12T08:30:00.000-04:00

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips