Team Effort!!!

Coming together is a beginning.  Keeping together is progress.  Working together is success.  ~Henry Ford

Working in Groups of 2
Row – All out for 1 minute
Thrusters

MDD REGISTRATION FORM

PLEASE CLICK THE LINK ABOVE TO BE PART OF A VERY GOOD TIME IN THE MUD.  WE ARE ALL HEADING DOWN AS A TEAM, AND WILL MEET UP AT THE RACE   CHECK WITH MATT OR JEFF ABOUT RACE SPECIFICS OR VISIT THE LINK ABOVE.  THERE IS A KIDS RACE AS WELL AS YOUNG AS 4 YEARS OLD CAN JOIN IN THE MUD AND FUN.  OCTOBER 2nd 2011

6 Weeks of Training combined with Yoga and Nutrition

Beth Wnorowski and Jen Mayer will guide you through the next 6 weeks through twice a week strength training and once a week Yoga. You will be guided nutritionally during the challenge by Jen and Beth with recipes, different ideas about what to eat and fun challenges.

Follow the program here.

Be sure to check back in for the next Fit 4 Life Challenge!

Some of the greatest exercises ever! So learn from experts on how to perform them correctly and learn techniques to improve your current performance!

WE WANT TO THANK ANGELA AT CONCEPT 2  ROWING COMPANY of Vermont for coming down and teaching us how to use these machines as coaches of Crossfit Nyack, Rockland County New York.  We Also want to give a huge thanks to River Rowing Association of Nyack, for teaching the in water rowing program, and ECCO Boats for bringing down some boats for us to test out.  What a day and what a great group of people.. All the utube videos in the world could not have brought the amazing techniques we learned that day!!! thanks to all who helped out that day. MAY 22nd 2011

Coach Matt, Coach Kevin, Brittiny, Stephanie, Lucia, Jon Were all out at the Spartan race Representing Crossfit Nyack!!! Yeah!!! This all went down June 4th and 5th 2011

This week I threw you ladies into a mini biathlon and you all did a great job!!

The winner of this weeks fitness challenge is…………Eileen!!

Congratulations!!! You will get to pick your prize next time I see you!

Have a great weekend everyone!!  Enjoy the beautiful weather!

Beth Wnorowski

STARTED WITH MATS FARMER WALK DOWN FRANKLIN STREET

THEN THE DOMINCAN COLLEGE WOMENS ROWING TEAM WITH RIVER ROWING ASSOCIATION

THEN PRESTON AND THE KARATE KIDS!!!

W O M E N ‘S
SELF-DEFENSE
WORKSHOP @ Nyack Fitness
MONDAY, MAY 2nd, 9th & 16th (6PM – 7PM)

Learn Techniques- How to AVOID, DEFEND & ESCAPE from different encounters.
Empowering | Skilled | Awareness | Self-Defense Workshop For WOMEN.
3 SESSIONS | LIMITED TO 10 WOMEN PER SESSION | REGISTER NOW! $15 per session.

For more information email Powell Sensei: preston@to-te.org
or call 845 353 8505. Sign up today! Space Limited.

CrossFit Rowing Trainer Course – Nyack, NY – May 21-22, 2011
Saturday, May 21, 2011 – Sunday, May 22, 2011

CrossFit-Nyack
82 S Franklin St
Nyack, New York 10960
United States
Map and Directions
Start time for each day is 8:45am. Meals are on your own.

Spend two days with CrossFit Coach Angela Hart. The first day will be spent learning rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, maximizing rowing power and efficiency, increasing rowing power output for better WOD times/scores and more at this comprehensive workshop. The day will include lecture, rowing on the Concept2 indoor rowing machine, team teaching, and two CrossFit workouts. Knowing how to row correctly and teach rowing to your clients are invaluable skills within the CrossFIt community.

The second day will enable participants to take their rowing skills outdoors and into actual on the water racing boats. Transferring the skills learned on the indoor rowing machine to an on-water rowing experience will enable participants to further refine their technique and power output capabilities.

Day 2 – This day is set aside for those wishing to learn the basics of using a single person boat. There is a lot to learn and everyone will face different challenges, but the focus is on having fun and learning the basics. No rowing experience is needed, however swimming skills are required. You should be able to swim a distance of 75 feet, tread water for 5 minutes and swim a distance of 20 feet under water. Everyone participating in the On Water Rowing will be required to sign a standard Athlete Release Form.

What to wear and bring: You shouldn’t have to purchase anything special to participate. You should dress weather-appropriately as if you were going for a jog or brisk walk. Layers are best. Man-made layers of coolmax, polypropylene or fleece work best. You should wear clothes loose enough to move in, but not so baggy that the fabric could get caught in the moving parts of the boat, specifically the sliding seat. Also, old athletic shoes and wool socks are recommended to keep feet warm, as they will get splashed. In warm weather, hats and sunscreen are advised. Gloves are not recommended for rowing.

About Coach Angela Hart:

A competitive rower since 1981, Angela has coached scholastic, collegiate, masters and Junior National rowing teams. During the 1996 Olympic Games, Angela was a sports information specialist for the rowing venue. Angela has been an indoor rowing instructor since 1997 and has attended multiple CrossFIt courses. She also has the following certifications: Concept2 Master Instructor, Director of the Indoor Rowing Training and Course Institute, USRowing level III coach, ACE personal trainer and rowing faculty, AFAA group fitness instructor, 200-hour RYT with the Yoga Alliance.