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