"WOD non-existent"

The Triple Threat Abmat Challenge
Day 46 = 138
Buy in = 3,243

"WOD non-existent"

The Triple Threat Abmat Challenge
Day 45 = 135
Buy in = 3,105

"WOD non-existent"

The Triple Threat Abmat Challenge
Day 44 = 132
Buy in = 2,970

"WOD non-existent"

The Triple Threat Abmat Challenge
Day 43 = 129
Buy in = 2,838

Rest Day

The Triple Threat Abmat Challenge
Day 42 = 126
Buy in = 2,709

We're tumbling down..

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Our send off WOD for Saturday!  Hope you all enjoy a nice somber week off with out us.  Don't get too comfy though,  we'll be coming back just as refreshed as you!  Look out for the OHSQ WOD!

Post time to comments.

The Triple Threat Abmat Challenge
Day 41 = 123
Buy in = 2,583

Rationality..

"Gag"
800m

then 5 Rounds of:

5 Burpees

10 Pull Ups

then:

800m

Post time to comments.

The Triple Threat Abmat Challenge
Day 40 = 120
Buy in = 2,460

Egyptian garden...

Rest Day

The Triple Threat Abmat Challenge
Day 39 = 117
Buy in = 2,340

Shiny cufflinks to enhance..

"The Lion"
20min/AMRAP
1 bar: 75/55lbs

1 Power Clean
2 Front Squats
3 Push Jerks
4 Back Squats

The bar shouldn't touch the ground throughout the round. Be extra careful bringing the weight down from the last jerk to the back squat (controlling it to your back makes it a little dicey).
Post rounds to comments.

OR
(!ONLY if you did yesterday's 'So-Cal' WOD!)

"Uppers"
21-15-9

Push Press 95/65lbs
Sit Ups
Pull Ups
Push Ups

Post time to comments.

The Triple Threat Abmat Challenge
Day 38 = 114
Buy in = 2,223

All things grow..

"So-Cal #3"

2K Row
Then 6 Rounds of:
20 Box Jumps 20"
10 Wall Ball 20/14lb

The So Cal final WOD. Enjoy and compare to the winner, Dave Millar at 15:26.
Post time to comments.

The Triple Threat Abmat Challenge
Day 37 = 111
Buy in = 2,109

Get off the bus stop..

The Saturday Throwdown Crew!

"CrossFit TOTAL"

1 Back Squat

1 Shoulder Press

1 Deadlift

All one Rep Max's. Combine total amounts for each to get CrossFit Total.

Back Squat must have full ROM with hip below knee. Shoulder Press is a movement with no hip or knee flexion. Deadlift is from the ground up with full hip extension at the top.

Post totals to comments.

Is there anyone interested in going to the Northeast Qualifier for the '09 CrossFit Games? It's in Albany New York at the Albany CrossFit on May 23rd and 24th. If so, set up your hotel room ASAP. Apparently, that's a 'blackout' weekend for hotel rooms. Talk to Stacey about where we're staying, and hopefully you can be in the same one! If not, she has other local options for your stay. We appreciate any and all the support we can get - it's going to be a VERY interesting experience.

Also, the week of 4/27-5/2 Mark and I will be in LA for a CrossFit business seminar. We have decided to close up shop for the whole week since we will not be able to run any of the sessions. I apologize in advance for any inconvenience this may cause. Due to our absence we will be adding a full week to everyone's month! BTW, taking a week off is a great way for your body to fully recover, as well as, re-kindle that CrossFit fire.

We're also going on this trip to offer you the best CrossFit experience possible. There will be some minor changes (change is GOOD!) in the near future to the hours for classes, prices, programming, contracts, etc..

Lastly, we are always looking for feedback from you the client. Let us know how we can better service you as your CrossFit gym. No suggestion is too small. Write all suggestions down with or without your name and put them in our suggestion box.

Thank you for your cooperation and understanding!

The Triple Threat Abmat Challenge
Day 36 = 108
Buy in = 1,998

That's a plus..

Rest Day

The Triple Threat Abmat Challenge
Day 35 = 105
Buy in = 1,890

BTSNBTSC...

"The OTG 10 min Throwdown"

Wall Ball 20/14lb

Sumo Deadlift High Pull 65/45lbs

2 Teams of 4

Each team can only have 2 people working at a time - one on each exercise. Strategy is completely up to the team.  The most total reps from each team wins!

Post total reps for each team.

The Triple Threat Abmat Challenge
Day 34 = 102
Buy in = 1,785

BizZaRro world..

"To crash, or not to crash, that is the question"

"Helena"

3 Rounds

400m

21 Overhead Squats 95/65lbs

12 Burpees

Post time to comments.

Above, you'll see CrossFit athletes attempting to catch their breath during an intense battle of moving weight through a full range of motion in an exercise(s) for a certain number of reps in the fastest time possible.  Below that, we have the end result.  How do you finish a WOD that just beat the hell out of you?  Are you a 'crasher?'  Do you need to just 'walk it off?'  Do you hide? Is it just another day at OTG, when's play time start?  

There's also been some talk of strategy.  Is there strategy in CrossFit?  If so, should there be? Or should it be - go balls to the wall until the wheels fall off and just deal with it when/if that ever happens?  Post thoughts to comments.

The Triple Threat Abmat Challenge
Day 33 = 99
Buy in = 1,683

'Spring' into action..

Rest Day

Check out our spot on the 'CrossFit Affiliate Page' today and post your thoughts about our gym to the CrossFit world.

http://www.crossfit.com/cf-affiliates/

The Triple Threat Abmat Challenge
Day 32 = 96
Buy in = 1,584

Spiralling..

"Fran"
21-15-9
Thrusters 95/65lbs
Pull Ups

Complete 21 of each, then 15 of each, then 9 of each. One of CrossFit's benchmark WOD's to measure work capacity over broad time, modal and age domains. Stretch out those forearms and get some!
Post time to comments.

The Triple Threat Abmat Challenge
Day 31 = 93
Buy in = 1,488

Grapevine...

"Annie"
Double Unders/Sit Ups
50-40-30-20-10

Sit Ups are anchored with the abmat.
Post time to comments.

Halfway through the "Triple Threat Abmat Challenge"! Can anyone see the finish line yet? Is this challenge too easy, too hard, annoying, just right, etc..? Do you see any results? Let us know what you think. Post thoughts to comments.


The Triple Threat Abmat Challenge
Day 30 = 90
Buy in = 1,395

Islands on the coast...

"Push Press/Box Jump/Wall Ball"

15 Push Press 115/75lbs

10 Box Jumps 24"

3 Wall Ball 20/14lbs

12 Push Press 

10 Box Jumps 

6 Wall Ball 

9 Push Press 

10 Box Jumps 

9 Wall Ball 

6 Push Press 

10 Box Jumps 

12 Wall Ball 

3 Push Press 

10 Box Jumps 

15 Wall Ball 

Welcome back from the holiday binge!  This should help you work off those extra calories.  Hope everyone had a terrific holiday!

Post time to comments.

The Triple Threat Abmat Challenge
Day 29 = 87
Buy in = 1,305

Egg on your face..

Rest Day

"Happy Easter!!"..If you do that sort of thing..

The Triple Threat Abmat Challenge
Day 28 = 84
Buy in = 1,218

A Slice of Heaven..

"C & J/Ring Dips/KB Swings"

3 Rounds

10 Squat Clean and Jerks 135/95lbs

15 Ring Dips

20 KB Swings 1.5/1 pood

An official '09 Games Qualifier WOD.  Let's see how you compare to some of the best in the world!

Post time to comments.

The Triple Threat Abmat Challenge
Day 27 = 81
Buy in = 1,134

Move this..

"OHSQ/FRSQ/Run"
5 Rounds
10 OHSQ 65/45lbs
10 FRSQ 65/45lbs
200m Run

Transitioning from OHSQ to FRSQ without dumping the weight is ideal. If the weather doesn't cooperate, sub the run for a 200m Row or 25 Double Unders.

Post time to comments.

Off The Grid makes it On the CW!
Our gym was featured on the CW Philly 10 o'clock Eyewitness News last night! It gives a 'simplistic' view of what CrossFit does and represents. It was fun making the video, but that was just another day at Off The Grid. Special thank you's go out to Nicole Brewer, Terrence, Mark, Stacey, Megan, Nicole G, Andrea, Joe, Justin, Lindsay and Chuck. You all did fantastic! Check out the video and article below.
http://cbs3.com/brewer/crossfit.off.the.2.981407.html
Post thoughts to comments.

The Triple Threat Abmat Challenge
Day 26 = 78
Buy in = 1,053

pine needles..

Rest Day

The Triple Threat Abmat Challenge

Day 25 = 75

Buy in = 975

3's day...

"Back to Basics"

100 SQ

50 Push Ups

75 Sit Ups

25 Burpees

75 Sit Ups

50 Push Ups

100 SQ

Post time to comments.

The Triple Threat Abmat Challenge

Day 24 = 72

Buy in = 900

Showtime...

"Down the ladder"

10-9-8-7-6-5-4-3-2-1

Pull ups

KB Swings 1.5/1 pood

Thrusters 95/65lbs

Box Jumps 20"

Finish all the exercises with 10 reps, then 9 reps, etc until 1.

Post time to comments.

The Triple Threat Abmat Challenge

Day 23 = 69

Buy in = 828

1st Two Qualifiers in the books..

"Deadlift/Ring Dips"

for time:

15 Dead Lift - 255/165lb

8 ring dips

13 Dead Lift - 255/165lb

8 ring dips

11 Dead Lift - 255/165lb

8 ring dips

9 Dead Lift - 255/165lb

8 ring dips

7 Dead Lift - 255/165lb

8 ring dips

5 Dead Lift - 255/165lb

8 ring dips

3 Dead Lift - 255/165lb

8 ring dips

1 Dead Lift - 255/165lb

8 ring dips

Ring Dips - shoulder below elbow at the bottom and locked elbows at the top.

Post time to comments.

The Triple Threat Abmat Challenge
Day 22 = 66
Buy in = 759

The Australian and England Qualifiers for the games just finished up this weekend with some pretty tough WOD's, 2 on Saturday and 1 on Sunday. How do you think you would've done in the Aussie or England Qualifier?

Are you ready to do anything that's thrown at you? If you CrossFit, then the answer is a resounding, YES! We prepare you for the unkown and the unknowable. Keeping it constantly varied allows us(CrossFitters) the ability to tackle any challenge that may arise throughout the day, whether it be physical or mental.

The Aussie Qual. workouts were:

Saturday 4/4/09

Workout 1

3Rounds

10 Clean and Jerk 135/95lbs

15 Ring Dips

20 KB Swings 1.5 /1 pood

Workout 2

21-15-9

Burpees

Pull Ups

400m Row

Sunday 4/6/09

Workout 1

Cronulla Sand Dune Run

The females qualifiers:

Tamaryn Venter (CrossFit New Zealand)

Nadine Burns: Ignite Fitness (Sydney)

The male qualifiers:

Chris Hogan: CrossFit Melbourne

Steve Willis CrossFit Effects (CFX)Sydney

Here are the links to the final results:

Male Results:

http://www.crossfitfx.com/images/uploads/blog/CF_Australasia_Qualifiers_-_Male_Results.pdf

Female Results:

http://www.crossfitfx.com/images/uploads/blog/CF_Australasia_Qualifiers_-_Female_Results.pdf

The females only had 5 compete Rx'd and in the allotted time given...WOW!

After the 2nd workout all 5 were almost dead even. The sand dune run was the equalizer and there was only 17 seconds that separated 2nd and 3rd place!

European Qualifier WOD's below:

http://games2009.crossfit.com/

and 6,7,8..

Rest Day

The Triple Threat Abmat Challenge

Day 21 = 63

Buy in = 693

Windy

"Pull Your Dead Box"

5 Rounds

5 Deadlifts 225/135lb

10 Pull Ups

20 Box Jumps

Post time to comments.

The Triple Threat Abmat Challenge

Day 20 = 60

Buy In = 630

Slip and slide...

"25'er"

3 Rounds

25 Burpees

25 Wall Ball 20/14lb

25 K2E

Burpees - chest to deck at the bottom and hips at full extension in the jump.

Wall Ball - full range of motion in the squat hip below knee with a full hip extension at the top.

K2E - Knees to elbows - knees should hit elbows without swinging and with back parallel to the ground

Post rounds to comments.

The Triple Threat Abmat Challenge

Day 19 = 57

Buy in = 570

Wayne getting through the KB's in 'Helen'

Do you remember your first week of CrossFit?  Wayne decided to jump right in and go 'unlimited.'  What did you do? Would you change how you started?  How would you advise someone first starting out? Post thoughts to comments.

brrrrring that sh....

"WOD coming shortly"

The Triple Threat Abmat Challenge
Day 18 = 54
Buy in = 513

Fool this..

"Push and Clean your Sumo"

50 Push Ups
35 Sumo Deadlift High Pull 95/65
15 Squat Clean 95/65
35 Sumo Deadlift High Pull 95/65
50 Push Ups


Push Ups are full ROM - shoulder below elbow (or chest to deck).
SDHP - bar must reach chin for rep to count with elbows high and outside.
SQCL - full ROM with hips below knee and full extension of the hip at the top.


Post time to comments.

The Triple Threat Abmat Challenge
Day 17 = 51
Buy in = 459