We need tonza...

New Year's Eve!!

"SE7ENS"

Teams of 2!!

10 Rds

7 Power Cleans 95/65lbs

7 Burpees

7 Box Jumps

Teammate #1 does their 3 sets of 7 while Teammate #2 rests. Then Teammate #2 finishes their 3 sets of 7, while Teammate #1 rests. Once they're both finished their sets of 7 this is 1 Rd. Rinse and Repeat for 9 more rounds.

Post time (and partner) to comments.

New Year's Eve - EHT times: 3:30 and 4:30pm
Williamstown times: 4:00pm
New Year's Day - Closed

See ya Saturday!!

'Fragile' - it must be italian...

Lift:

"CrossFit TOTAL"

1 Back Squat

1 Shoulder Press

1 Deadlift

WOD:

"KB Swings/Squats"

8min/AMRAP

7 KB Swings 2/1.5 pood

20 Squats

All one Rep Max's. A total of 3 sets for each exercise to find your 1 RM. 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 and rounds to comments.

You'll be fine...

Teammate's crash together after the Christmas WOD

"Push Ups/Lunges/Wall Ball/DU"

2 min AMRAP Slapping Push-Ups; 30 sec rest

3 min AMRAP "Jump and Switch" Lunges; 30 sec rest

2 min AMRAP Wall Ball 20/14lb; 30 sec rest

3 min AMRAP Double Unders

'Coordination' is the focus.

Slapping Push Ups - chest to deck, then push until hands leave the ground to 'slap' chest, rinse and repeat

"Jump and Switch" Lunges - Each lunge is counted per leg.

Post totals to comments.

Did I say I need you...

Buy In:

30 Pull Ups

3 Rds

7 Front Squats BW

25 Sit Ups (unanchored)

Cash Out:

30 Pull Ups

(BW = Body Weight)

Post time to comments.

DyNoMiTe...

Rest Day

Sign-up for Sectionals if you haven't already done so!!

Twinkletoes McGee..

"Randy"

75 Snatch 75lbs

HERO WOD: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 7, 2008 in the line of duty. He is survived by his wife, a 16-year-old son and 14-year-old daughter.

We hope everyone had a terrific Christmas!!

Post time to comments.

Ho, Ho, Ho....

Merry Christmas!!!

Enjoy the comfort of family and friends!!

We consider you all to be a part of our family! We are honored to have met and become a part of your lives. We wish you all the best!!

Post holiday wishes to comments.

What are we doing?!..

Some fun on the rings earlier in the week!!

Michelle, Rick, Kristi, Paul, Jackie and Tina, Bambi

"Christmas Pairs"

Done in teams of 2:

1000m Santa Sleigh Ride - (Row)

75 Pull-Up Your Stockings (Pull-Ups C2B)

100 Arse Berries (Sit-Ups)

150 Ornament Tossings (KB Swings)

1000m Santa Sleigh Ride - (Row)

Only one person per team exercises at a time. You can split up the work however you see fit. You must go in order. Enjoy the 'Ride!!'

Post time to comments.

Distant time, distant place....

Lift:

Back Squat

5-5-5

WOD:

"Grace"

For time:

30 Clean and Jerks 135/95lbs

(Last completed 7/31/09)

Post loads and time to comments.

CrossFit Games:

Sectionals for NY/NJ:

The registration site is scheduled to launch TODAY!!

http://games2010.crossfit.com/

Register to watch or compete in the first leg of the CrossFit Games held on March 27, 28, in Montclair NJ. This will be your only opportunity to experience the CrossFit Games (locally), its competitors, and its electric atmosphere. As an affiliate, we intend on going up, competing, representing well and enjoying every moment of the experience.

This will fill up rather quickly (for both the spectator and competitor) so register immediately upon reading this to be a part of history!

HOLIDAY SCHEDULE:

Christmas Eve - 9:30 am

Christmas Day - Closed

New Year's Eve - W'town 9:30am and 4pm -

New Year's Eve - EHT -9:30am, 3:30 and 4:30pm

New Year's Day - Closed

I'm buying extra mistletoe...

Lift:

Snatch Balance

3-3-3

WOD:

"SDHP/Ring Push Ups"

For time:

30 Sumo DeadLift High Pull 95/65lbs

10 Ring Push Ups

20 Sumo DeadLift High Pull

20 Ring Push Ups

10 Sumo DeadLift High Pull

30 Ring Push Ups

Post loads and time to comments.

CrossFit Games:

Sectionals for NY/NJ:

The registration site is now scheduled to launch Wednesday Dec 23rd.

http://games2010.crossfit.com/

Register to watch or compete in the first leg of the CrossFit Games held on March 27, 28, in Montclair NJ. This will be your only opportunity to experience the CrossFit Games (locally), its competitors, and its electric atmosphere. As an affiliate, we intend on going up, competing, representing well and enjoying every moment of the experience.

This will fill up rather quickly (for both the spectator and competitor) so register immediately upon reading this to be a part of history!

HOLIDAY SCHEDULE:

Christmas Eve - 9:30 am

Christmas Day - Closed

New Year's Eve - W'town 9:30am and 4pm -

New Year's Eve - EHT -9:30am, 3:30 and 4:30pm

New Year's Day - Closed

The sweet smell of success....

Skill:
5 sets of 5 each
GHD Sit-Ups/Back Extensions
Work on Coordination and ROM

WOD:
"The Generator"

12 min/AMRAP
5 HSPU
7 T2B (Toes to Bar)
10 Box Jumps

CrossFit Games:

Sectionals for NY/NJ:

The registration site is now scheduled to launch Wednesday Dec 23rd.

http://games2010.crossfit.com/

Register to watch or compete in the first leg of the CrossFit Games held on March 27, 28, in Montclair NJ. This will be your only opportunity to experience the CrossFit Games (locally), its competitors, and its electric atmosphere. As an affiliate, we intend on going up, competing, representing well and enjoying every moment of the experience.

This will fill up rather quickly (for both the spectator and competitor) so register immediately upon reading this to be a part of history!

Post rounds, thoughts, and if you're registering to comments.

HOLIDAY SCHEDULE:

Christmas Eve - 9:30 am

Christmas Day - Closed

New Year's Eve - W'town 9:30am and 4pm -

New Year's Eve - EHT -9:30am, 3:30 and 4:30pm

New Year's Day - Closed

Why does helium do that to your voice..?

Rest Day

Just about a month away from almost everyone's first CrossFit Competition!
We're looking forward to all of our participants getting the opportunity to experience CrossFit outside of our boxes. What are the movements, time domains, weights, couplets, triplets, chippers, etc..that you would like to see during the Throwdown? What would be your two ideal WOD's if you could construct them?

Post thoughts to comments.

5 fingers to the face....

CROSSFIT OTG CLOSED DUE TO INCLEMENT WEATHER...

Work on some functional movements at home, like shoveling....

One week till...

"PP/Burp/FRSQ/PullUp"
For time:
2Rds
15 Push Press 95/65lb
15 Burpees
then:
2Rds
15 Front Squats 95/65lb
15 Pull Ups

Post loads and time to comments.

Give my regards....

Lift:
Bench Press
5-4-3-2-1
Increase loads for each set to find your 1 RM

WOD:
"Hang Squat Clean/HollowRock"
8 Rds
20 sec AMRAP Hang Squat Cleans 95/65lbs
40 sec rest
20 sec AMRAP Hollow Rock
40 sec rest

[AMRAP - As Many Reps As Possible]
Post loads, reps of each exercise and total to comments.

My point is simple...

Lift:
"Heavy Push Jerk"
1-1-1-1-1

WOD:
"Deadlift/Burpees - '08 Games"
5 Rounds
5 Deadlifts 275/185lbs
10 Burpees

Post time to comments.

(Last completed - 3/23/09)

Sisu this...

"OHSQ Squats/Sit-Ups"

3Rds

10 Overhead SQ 115/75lbs

35 Sit Ups (anchored)

Post time to comments.

This can go sooo many ways....

CrossFit OTG's 1st 'blogcast' - Enjoy!!



Post loads, rounds and thoughts to comments.

Somehow I'll survive...

Rest Day

With the Christmas holiday right around the corner, it's time to make concessions in your diet, or do you? I made this last weekend....mmmmm.....It could do w/ a little less almond flour though.

I subbed the grapeseed oil w/ org. butter. Also, the original recipe was 1 tablespoon of vanilla. Waaaay tooo much. It actually ruined my whole batch - so I changed it to 1 teaspoon. Hope that works...lol

What "healthy" recipes have you played around with to keep your diet from being stagnant. Post your recipes and thoughts to comments.

Gluten Free Apple Crisp

2 cups blanched almond flour
½ teaspoon celtic sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup grapeseed oil
¼ cup agave nectar
1 teaspoon vanilla extract
5 medium apples, peeled, sliced, then chopped in half width-wise

1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg

2. In a smaller bowl, combine oil, agave and vanilla

3. Stir wet ingredients into dry

4. Place apples in a 2-3 quart glass baking dish (a mixing bowl or an 8x8 square)

5. Sprinkle topping over the apples

6. Cover and bake at 350° for 50 minutes on low rack

7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

8. Serve warm

Serves 6 - reference www.elanaspantry.com

Gems and Rhinestones...

"3 of 5 for 20"

3 Rds/1 min rest after each round

20 Back Extensions

20 GHD Sit Ups

20 Box Jumps

20 Push Press 75/55lbs

20 SDHP 75/55lbs

Post time for each round and total to comments.

Which side are you on?....

"Heavy Front Squats"

5-5-5

"Clean/Jump"

3 Rds

5 Power Clean 155/105lb

15 Box Jumps 20"

Post loads and time to comments.

(last completed 7/24/09)

If I could get it back again...

Skill:

Front Lever

Work on progressions, ice-cream makers, and starting from the top down, etc..

WOD:

"Alternating Tabata"

8 Rds of: 20 sec work/10 sec rest

Row (power output - watts)

Burpees

Start with the Row for 20 sec, then 10 sec rest, then burpees and rest, etc...

Post lowest watts and lowest burpee and total of each.

Got some if you need it...

Lift:

Deadlift

3-3-3-3-3

WOD:

"Pull/Rock/Squat"

5 Rds

10 Pull Ups C2B

15 Hollow Rocks

20 Squats

Post loads and time to comments.

She took me in again...

"Double Unders/KB's/Push Jerk"

4 Rounds
50 Double Unders
30 Kettlebell Swings 1.5/1 pood
10 Push Jerks 135/95

Jump and land with arms at full extension for Push Jerks.
Scales for the push jerk: 115/75, 95/65, 75/45

Post time to comments.

(last completed 3/30/09)

CrossFit NRG did a great job of putting together a video describing, "What is CrossFit," from an athlete's perspective. Sit back, relax and enjoy the video.  Thanks CrossFit NRG!!

What is Crossfit from CrossfitNRG on Vimeo.

When I walk beside her...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

Post time to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the shoulder at the bottom of the ring dip and hips and shoulders must travel equal distance.

(last completed on 6/10/09)

Paste the url below as OPT (James Fitzgerald) - one of CrossFit's ELITE - tackles "Elizabeth"

http://www.youtube.com/watch?v=7Zyyk7mndyk

Why do I have to do this....

Rest Day

Is there anyone who would like to compete in the upcoming 'Beast of the East' otherwise known as the 'Winter Throwdown'? We already have several athletes going. Some for the experience and atmosphere and others to WIN it!! It's Saturday, January 23rd, 2010. All of the information needed can be found at the link below.

http://events.crossfit215.com/

Post your thoughts to comments.

Grinder...

"Lumberjack 20"

Teams of 2

20 Deadlifts 275/185lbs
400m Run/Row
20 KB Swings 2/1.5 pood
400m Run/Row
20 Overhead SQ 115/85lbs
400m Run/Row
20 Burpees
400m Run/Row
20 Pull Ups C2B
400m Run/Row
20 Box Jumps 24"
400m Run/Row
20 Squat Cleans 45lb Dumbells
400m Run/Row

Post time to comments.

A Hero WOD dedicated to the four fallen soldiers that were members of Lumberjack CrossFit.

All movements are done in pairs.  For instance, Team Invincible - Chuck and Mr. T - Chuck does 20 Deadlifts (w/ his pinky) while Mr. T does the row.  Then they switch so Mr. T does the Deadlifts and Chuck does the row.  They can't advance to the next movement until both have completed the row and the movement.  Once they're finished both their movement and row they then move to the next movement and row.

Match up w/ someone of comparable strength/wind.  GET SOME!!

This guy....

Skill:
Inversions/Skin the Cat
Work on core control and ROM

WOD:
"Snatch/Burpee"
15-12-9-6-3

Snatch 95/65lb
Burpee

Post time to comments.

Coach Glassman talks about the how and why of the "Deadlift"....

Corpo...

Lift

OHS

5x5x5

WOD

'Helen w/a row'

3 Rounds

400m row

21 KB Swings 1.5/1 pood

12 Pull Ups

or

"Heavy Helen"

3 Rounds w/ a 20lb weight vest

400m row

21 KB Swings 2/1.5 pood

12 Pull Ups C2B

Post weight and time to comments.

On days that we give the "heavy" option, how do you choose which one you will do? Do you like the challenge of going heavier? Post thoughts to comments.

Good puppies on, bad puppies off...

'3 min max'

Box jumps

Knees to elbows

Push ups

Max effort on each exercise for 3 minutes. Rest 1 min. between each.

Post max to comments.

Hoarders???...

"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.