SATURDAY 5/5/2012
Joe and Chase, Head on.
WOD is still on, apologies for the uber late posting.
Skill
Power Snatch
Conditioning
50 Overhead squats (95/65)
2000m row
See you in either 51 or 111 minutes.
FRIDAY NIGHT 5/4/2012
If you have not already heard, one of the pioneering icons of hip hops past and present has died today.
Tonight, we will WOD in accompaniment with the music of a very influential Brooklyn based Trio. Adam “MCA” Yauch, rest in peace.
If you would like to get your work out in early, you’re welcome to come and do the WOD at 5:30, but you will be on your own, Matt will be coaching the 6:30 class.
3 2 1 GO!
WEDNESDAY 4/25/12
RX Post Bear Crawl!
Big day everyone, Lets get some new numbers!
Strength
BACK SQUAT 1RM
Conditioning
PALEO RETEST – If you are participating in the 40 days and 40 nights, try your best to get in! WE ARE ON DAY 38!
10 squat clean (135/95#)
20 front squat (same bar)
30 pull ups
40 kettle bell swing (24/16kg)
Run/Row 1600 meters
You should all use the same weight you used last time and also the same band for pullups.
Also, try and remember if you ran or rowed! You should all have this written in your notebooks!
MONDAY 4/23/12
Hope everyone had a good time with our guest coach on Saturday! Steph “Pink” Walker will be helping us out more in the future!
Okay ladies and gents, you have all been waiting, now it’s here. Retest week. Today we start with the shoulder press. Show perfect mechanics and muscle engagement, let us see what you’ve got.
Strength
PRESS 1RM
Conditioning
Complete for time 21/15/9
-push press or push jerk
-hand release push ups
-air squat
Other news: This is your final week of the 40 days and 40 nights. We will be retesting the paleo baseline work outs towards the end of the week. I’ll let you know ahead of time, this entire week is a hard one (as if last week was a dumpster full of cotton balls). Eat enough! and drink enough water!
RESULTS!
SATURDAY 4/21/12
Guest Coach! Here is your hint to whom it might be!
WOD
Last day of no post week 
No hints, but we promise the workout is challenging and fun.
Show us that you have a pair (not literally, no one wants to see your pair) COME OUT AND WOD!
Cash out
Coaches call!
A little over a week of the 40 day challenge. Who’s still going strong? who’s still in? who has given up all together?
RESULTS!
FRIDAY 4/20/12
Another incredible effort by our team yesterday.
Your hint for tomorrows work out is as follows.
Strength
Turkish get up
1-1-1-1-1
Conditioning
hint
“w” and also “buddies”
See you shortly.
WEDNESDAY 4/18/2012
Strength
Dead lift
5 Reps at 75% of Working Max +10#
3 Reps at 85%
1+ Reps at 95%
Conditioning
Hint.
Another excellent performance yesterday. Way to brave the WOD crew. Like I said, no more over head squats for the rest of the week. Guess tomorrows WOD, get a free CFN t-shirt. No guarantees about what size you will receive If you are already in bed, you are SOL, gotta guess tonight.
10 days remain of the 40 days and 40 nights paleo challenge, who’s still going strong? Anyone have less than 3 cheats?
Results
UPDATED CLASS SCHEDULE
9 AM and 10 AM classes have been combined.
Monday 4/2/2012
Jorge. Strong/Fast.
Just a reminder! evening classes will be as follows from this point forward.
Monday – Thursday 5:30, 6:30, 7:30
Friday – 6:30 class, 7:30 tighten up on request.
Additional reminder that will be re-reminded later. No AM yoga class this Wednesday. The 7:00 PM evening class is still on.
WOD
Strength
Wendler round 2 Press 3×5
Automatic 5# increase to working press max
so 65% of working max + 5#
so 75% of working max + 5#
so 85% of working max + 5#
Conditioning
Super burpees: controlled pushups movement to the floor (no flopping onto the floor), raise self with a pushup movement- no pushing from the floor with thighs or ‘inch worming’ movement, jump with feet off the floor at the top, hands above the head at the top.
V ups: At top, palms have to hit above knees or hands all the way to the floor. Weight needs to be on the butt. Back needs to be off the floor. At the bottom, hands hit floor above the head. Legs straight the entire time.
Pull ups: If you have been with us for more than 3 days and you don’t know pull up standards, either stay home, or fire us.
100 Super Burpees
100 V ups
100 Pull ups
Scale to
50
50
50
This one is on you team. Stick to the standards. If you are using a band for pull ups, use the appropriate band! If you can’t do the super burpee with the full push up from your toes, drop to your knees and plank out!
RESULTS!
Saturday 3/31/12 9 am & 10 am
This is a HUGE cat. The assumption is that this cat inflated to this level of huge as a result of inactivity. If inactivity is not the direct causation, It can be assumed that it at least had SOMETHING to do with it. YOU are not a HUGE cat. YOU are not a huge cat because you ARE active human. Be human today, be active today, come out and WOD.
Okay crew, we are going to try this one again. It must have been a full moon when we originally programed this, because a grand total of 3 people showed up. The people that did show up had such a great time, that we are going to give this one another shot. We have made a few minor adjustments (cough* more burpees) for you to enjoy.
TEAM WOD! (TEAMS OF 3)
Part 1
Each team needs one box, a kettle bell, and a rower.
2 minutes:
Teammate A and B are both doing box jumps, alternating 1 rep at a time onto the same box from opposite sides.
Teammate C is rowing for calories.
1 minute rest while team rotates a new person onto the rower and record calories as well as total box jumps.
2 minutes of box jumps and rowing again,
1 minute rest
2 minutes of box jumps and rowing
3 minutes rest.
Part 2
Each teammate needs a kettle bell and jump rope.
2 minute AMRAP:
Teammate A performs double unders
Teammate B performs kettle bell swings
Teammate C performs hand release push ups
After 2 minutes, teammates rotate to a new movement and continue counting their own reps.
After 2 minutes, teammates rotate to a new movement and continue counting their own reps.
Part 3
4 minute AMRAP: Team burpees
One teammate in motion at a time.
SATURDAY 3/24/12
Saturday’s Class will be at 11:00am only! We hope to see you all there! Regular Saturday schedule will start again March 31st.
Other things:
Fight Club Sunday Night!
Does any one have a “20” right now?
If you signed up for CMC, we will be talking about teams today.
WOD
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below.
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX is 100/65
Cash out: Democratic choice . . . out of coaches game time decision. Okay, so kind of democratic.
RESULTS!
ANNOUNCEMENT – SUNDAY Night Fight Club with Jen D.
This Sunday evening (3/25) some of us will be gathering at Jen Davenport’s place of dwelling for a viewing of (what should be) the international classic, FIGHT CLUB. All are welcome. In theory, if you guys prefer Jen and Fight Club to your customary Sunday night, we could end up with 50 to 60 athletes in attendance. So, if you think you would like to attend, please leave a comment so that we can get a head count. Check your schedules and comment by tomorrow. IF WE DO think we are going to have a blockbuster turn out . . . we (Jen) will get our hands on a projector and will be watching it at the gym. Jen lives about a block from the gym. We think food will some how be involved as well . . . but we (matt) don’t know how. If we can get some dialogue going, maybe some kind of micro-potluck can occur.
Movie will start around 7:30
Note: No Friday 7:00 PM “tighten up” this week, come and stretch on the floor during fight club instead. If there was something in particular you were looking to work on during tighten up, get in touch with a coach and we will try to get you set up at a different time.
ANNOUNCEMENT – Civilian Military Combine
If you registered for the May 19 Civilian Military Combine, please leave your name in the comments. We are attempting to put teams together, but we need to know who is signed up, and team-less. There are still spots available if you have not signed up for the event and would like to, Those on teams are still eligible for individual awards. If would you like more details click HERE.
Once we know who is signed up, we can organize teams accordingly. We have to do this soon (in the next two days) so that our contact at CMC can place us into the teams of our choosing.
SUNDAY OPEN GYM.
Open gym, and I think I am supposed to say . . . “Sunday Funday” will be held from 10 am – noon tomorrow. Come in for some detox.
YOGAFIT reminder.
Today 9:30 am & 7:00 pm. Be on time!
YOGA FIT!
YOGAFIT STARTS TODAY!
Please be on time!
Morning class begins at 9:30 AM
Evening class begins at 7:00 PM
Why Yoga?
MONDAY 3/5/12 and YOGA NEWS!
Warm Up Prior to Open WOD 12.2 CHECK OUT more pics
Yoga for CrossFit officially begins this week.
Here is a message from Jenny . .
Wendler Press
5 Reps @ 65% of 1RM (use new working max as max)
5 Reps @ 75%
5 Reps @ 85%
Conditioning
5 rounds for time:
10 hand release push ups
10 squat jumps
10 push press (95/65)
Cash out before exit stretching
2 minute AMRAP sit ups
RESULTS!
NO YOGA TONIGHT
Just a reminder.
Jennys “Yoga-Fit” or Yoga for athletics class, will begin next Wednesday. 9:30 am and 7:00 pm.
MONDAY 20FEB12
Something to remember when as you press . . .
Strength
Press 1 rep Max
Conditioning
4 minute AMRAP
4 thrusters 95/65
7 burpees
9 sit ups
1 minute rest
3 minute AMRAP
4 thrusters
7 burpees
9 sit ups
1 minute rest
2 minute AMRAP
4 thrusters
7 burpees
9 sit ups
Athlete begins with thrusters for each cycle of the AMRAP
RESULTS!
LOST & FOUND.
Our collection is growing. Come and get whats yours, or simply leave it, in order to contribute to Nyacks very own CLOTHING DROP BOX! dum da dum dum dummmmmmmm.
3 Things.
1. Our beloved 9:30/9:00 am athlete Christina Grenga will be leaving us for good next week. She is off to warmer climates so that she can exist in her natural habitat, the beach. So, we are going to have a little get together this Thursday evening (yes 3 days from now) at the Hudson House in Nyack. We will be meeting between 8:30 and 9 pm. If you are WODing at 7:00PM, bring a change of clothes and shower gear, we have showers at CFN. Lets get as many people together as possible to wish Christina farewell! Also, this week is your last chance to work out with Christina, if you are late morning athlete, GET YOUR ASS IN!
2. Athlete of the Month has been updated! Check out this months picks here!
3. YOGA on ramp will continue this Wednesday! If you missed couple of sessions last week, try and drop in on Wednesday! Jenny informed us that she will be going a little deeper in content after this week, so please get in and learn the basics! Click HERE.
Congrats STEPH W!
Steph represented at Festivus 3 yesterday. She came in 3rd in the Crucifix Hold event, and did very well overall! Way to put work in Steph!
FRIDAY 2/3/12
Today . . . it is Zachs Birthday.
Also, for some interesting reading about how exercise can help clean you up at the cellular level (that was brought to us by Mary Ashley) click HERE.
Strength
Wendler deads
Conditioning
Birthday WOD 1
Amass as many points as possible in 8 minutes Partner work
- a dead lift is worth 1 point
- a power clean is worth 2 points
- a squat clean (you have to stand it up) is worth three points
when you finish you have 2 minutes to do as many air squats as possible. Air squats scored separately.
your partner will keep track for you
Birthday WOD 2 (not with a partner)
AMRAP 5 minutes
Wall Climb
5 box jumps
You are scored by the number of wall climbs you complete.
Happy Birthday Zach!
