April 20 2015

20 Power Cleans 95/65
20 Box Jumps (24/20)
15 Power Cleans
15 Box Jumps
10 Power Cleans
10 Box Jumps
5 Power Cleans
5 Box Jum

April 18 2015

2 Rounds
800m run
15 medball Burpees (10/14)
15 Tuck Jumps
15 Medball Slams
400m Run
15 Medball Burpee (10/14)
15 Tuck Jumps
15 MedBall Slams (10/14)

Isabel

The signs are complete

These are going up tomorrow!!!!

30 Snatches for Time

135/95

April 16 2015 CrossFit at Nyack Fitness

STRENGTH

Turkish Get ups

4 Sets

5 per arm 

WOD

4 Rounds

15 KB swings (32kg/24kg)

20 Double unders

April 15 2015 CrossFit at Nyack Fitness

Kettlebell Cleans

5 Sets

10 Cleans

Five per arms

Start with light weight

For Time

30 Calorie Row

30 Deadlifts

30 Burpees

April 14 2015 CrossFit at Nyack Fitness

Partner WOD
3 Rounds
One partner
100 meter Farmer Carry(24Kg/16Kg)
Partner 2
Complete as many
10 meter side shuffles
in that time (For a side shuffle to count the heels must touch the ground at some point during each shuffle) In other words you can't remain on the balls of your feet.
Coaches try and keep athletes with neutral feet, limit external rotation of their feet.
then switch
Partner 1
20 alternating DB snatches(45/25)
Partner 2
Max Wall balls
Ball must hit the mark and glutes must break parallel (coaches will no rep you)
Then switch 

Score is total side
shuffles
and wall balls
And Time

April 13 2015 CrossFit at Nyack Fitness

STRENGTH

Romainian Deadlifts

5 Sets

7 Reps

WOD

3 Rounds
5 Hand Stand Push Ups
(Scaled kick up to a negative HSPU)
(Scaled kick ups and hold 5 seconds each rep)
15 Hand Release Push Ups
200 m Med Ball Run

April 11 2015 CrossFit at Nyack Fitness

Partner WOD
5 sets of 10 Calorie Row
5 Sets of Tennis Court Sprints

(Partner holds Plank)
5 Sets of Hill Sprints
5 sets of Tennis Court Sprints

(Partner holds Plank)

5 Sets of 10 Calorie Row

April 10 2015 CrossFit at Nyack Fitness

Roll
Biceps
Anterior Deltoid
Middle Deltoid
Lats
Hip Flexors

Mobility
Stretch pecs
Stretch biceps
Hip sequence

Activation
Wrist work
Side planks
Tempo single arm shoulder press , 3 sec. up 3 sec. down

Practice
Bar Muscle Ups
4 Sets
6 Reps
Use bands for assistance and or
Use Boxes for assistance

4 Rounds
9 Sum Deadlift High Pulls (95/65)
Scale 9 Deadlifts
12 Power Cleans (95/65)

April 9 2015 CrossFit at Nyack Fitness

Strength
Push Press
5 Sets of 5 Reps
Set 1 40% of 1 RM
Set 2 50% of 1 RM
Set 3 60% of 1 RM
Set 4 70% of 1 RM
Refer to Strength Work Out listed on Total Wod for Scoring

Every Minute on the Minute
EMOM 14
Even Minutes: 10 Wall Balls 20/16
Odd Minutes: 5 Box Jump Over 30/24

Nyack Fitness

CrossFit Rockland County New York

April 8 2015 CrossFit At Nyack Fitness

Endurance

1000m Row
50 Double Unders
50 Sit Ups
500m Row
40 Double Unders
40 Sit Ups
250m Row
20 Double Unders
20 Sit Ups
125m Row
10 Double Unders
10 Sit Ups

Nyack Fitness 

82 South Franklin Street 

CrossFit Program

Nyack, Rockland County, New York

April 7th CrossFit at Nyack Fitness

STRENGTH 

3 sets of

Left Side Plank for 1 minute
Right Side Plank for 1 minute
Full Plank for 1 minute
3 Strict Toes To Bar or 3 Strict Leg Raises

WOD

21-15-9

Stick Press (75/55)

Burpees

April 6, 2015 CrossFit at Nyack Fitness

Rope Climb Practice

HELEN

3 Rounds

400 m Run

21 KB Swings

12 Pull Ups

Saturday Endurance Nyack Fitness

One 50 m Hill Sprint
25 Air Squats
Two 50 m Hill Sprints
15 Ring Rows
Three 50m Hill Sprints
One Minute Plank Hold
Four 50m Hill Sprints
15 Air Squats
Five 50m Hill Sprints
10 Ring Rows

Regional CrossFit Games, Hartford Connecticut

Dear Members,

Congratulations! Amongst athletes all over the world, as part of our global CrossFit community, we have concluded the 9th annual CrossFit Open. 

Whether it is your intent to become a regional competitor or WOD in the spirit of this great fitness discipline, the next segment leading to the Games is Regionals. This year, even similar to other more main stream sports, where leagues and conferences made changes in the makeup of teams within each conference ie: College Football and Basketball, CrossFit also improved it's regional divisions. The Eastern U.S. Region now includes Eastern Canada. The 2015 Eastern Regional competition will be held in Hartford, CT at the XL Center vs. Canton, MA at Reebok Headquarters.This presents a more manageable and feasible opportunity for us to travel and participate in the Regional Games as spectators. 

The experience is truly awesome! So many people from all across the east come to celebrate the CrossFit spirit and support our elite athletes. It is a show to see, not to mention, the best Paleo food vendors are pumping out the tastiest grub Beast Mode style. 

As one of our summer celebrations, it would be fantastic to get a wave of Nyack Fitness Orange in attendance for a day or two to enjoy the festivities. We plan to car pool so please RSVP to this email if you would like to come join the fun. Details to follow.

General Admission Tickets cost $20 per day and $50 for a 3-day pass. Tickets may be purchased at the following link: https://events.cuetoems.com/cfregion_2015/OnlineTicketSales.aspx?l=811 

Come on Spring! Give us some warmth!

CrossFit at Nyack Fitness

STRENGTH
Bench
5 sets of 5 reps

WOD
4 Rounds
10 Pull Ups
15 V Ups
20 Pop Switches http://www.youtube.com/watch?v=tLhWGLqN-Ro

CrossFit at Nyack Fitness April 2nd

ROLL
Static roll (30 seconds to 2 min) sit on a muscle that is over active until it releases up to 2 minutes
Find 4 different muscles include left and right sides

MOBILITY
Calf Stretches
Quad Stretch
Hip Sequence
Barbell the traps

ACTIVATION
Ankle circles
Glute activation, bridges, prone or supine extensions
Banded lateral walks
20 KEttlebell Russsian Twists each side
Plank walks
Chest flys
Hand release push ups

PRACTICE
Muscle Up Practice
Prerequisite : learn how to static hold the start, the dip and the finish of a muscle up
30 seconds in each position isometric
Then
Negatives
And transition practice negative

WOD
Row 500m
25 box jumps (30/24)
Row 500m

RX plus Immediately to follow
Add
Run 800m