Even or Odd...

"Fran"

21-15-9

Thrusters/Pull-Ups

Post time to comments.

CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

(Last done on 8/14/09)

Ninja's CrossFit...

This is John Malecki getting ready for his 51" Box Jump!

This is John nailing it!

Rest Day

Nutrition

What's your current diet like? What are your plans to change it/not change it? Are you Paleo? Zone? Both? Neither? What the hell are those? Let's discuss the most important aspect of health (outside of your mind) - NUTRITION!! Would you like to see a Nutrition CHALLENGE in the future?

Post thoughts to comments.

To shake or not to shake...

"Pull/Swing/Jump"

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

Pull Ups C2B

KB Swings 1.5/1 pood

Jumping Squats 45/35lbs

Pull Ups - Chest to Bar - chest must hit for it to count (anything below the clavicle)

KB Swings - ear must be visible from the side at the top of the swing

Jumping Squats - bar on back full extension through hips on the jump and hip crease below knee in squat

Post time to comments.

(last done on 7/7/09)

Is this a healthy substitute for CrossFit?

Does this remind anyone of anything?

Starting Monday....

Black Friday Fun

"Pentagon O' Pain"

100

Push Ups

100 1 Mile 100

Double Unders Run Box Jumps 20"

100 100

Push Press Sit-Ups

65/45 (no anchor)

The workout is done in pairs. Each will start at different stations around the Pentagon. In order to move around it, you BOTH must complete the station you are on.

For instance, if Charlie and Rick were a team (Team AMAZING) and Charlie started on the Box Jumps and Rick started on the Double Unders, Charlie would have to complete 100 Box Jumps while Rick would have to complete 100 Double Unders before they could both advance to the next station - Charlie to Sit Ups and Rick to Push ups. The 1 mile run is started only after both teammates have completed all of the stations in the Pentagon. Have fun and work off those desserts!!

Post team time to comments.

Thanks for being you...

Happy Thanksgiving!

We would like to wish our OTG family a very Happy Thanksgiving!! Have a wonderful day and thanks for being apart of our lives! We are what we are because of all of you!!

Have a great holiday!!!

The things we attract...

Lift

Clean and Jerk

1-1-1-1-1-1-1

WOD

500m row

then

21-15-9

Pull ups

Push Ups

Squats

Post time to comments.

Thanksgiving Week Hours

Wednesday

EHT--9:30, 4:30,5:30

Williamstown--9:30, 3:00, 6:00

Thursday

Closed

Friday

EHT--12:00

Williamstown--12:00

What's a Thruster?...

Skill

Squat Therapy

WOD

12 min AMRAP

5 Thrusters 135/95#

10 Burpees

Post rounds to comments.

Mark and Nick got their level 1 cert. 2 years ago today. If they haven't told you the story you should ask them. We've all been beginners at one point, what are some of the things you remember about when you first started CrossFit?!?

At the movies...

'Dead/Dip/Swing'

3 Rounds

10 Deadlifts 185/135#

15 Ring Dips

20 KB's 1.5/1 pood

Post time to comments.

Thanksgiving Week Hours

Wednesday

EHT--9:30, 4:30,5:30

Williamstown--9:30, 3:00, 6:00

Thursday

Closed

Friday

EHT--12:00

Williamstown--12:00

Blue Moon this...

Tom Schoenfelder during the Thruster/Burpee WOD
(He's the one you've been filling out surveys for lately!)

Rest Day

After starting CrossFit, what's been the biggest change that you've noticed in your everyday routine? More energy to play w/ your kids? Too sore to do anything? Rearranging your life around CF?

Flightless bird...

Skill:

Burgener W-Up

Snatch - technique

light weight

2-2-2-2-2

WOD:

2k Row

Post time to comments.

Serenity now....

Jim Longo gets his elusive first Muscle-Up!!
(sorry for the delayed post Jim!!)

"Front Squats w/ a twist"

100 Front Squats 95/65lbs

Twist: The beginning of each minute you must do 5 burpees.

Post time to comments.

Check out the video on the mainsite discussing affiliates - Off The Grid makes an appearance!

http://media.crossfit.com/cf-video/CF_CFMontclair_ThinkTank.mov

Thanksgiving Week Hours

Wednesday

EHT--9:30, 4:30,5:30

Williamstown--9:30, 3:00, 6:00

Thursday

Closed

Friday

EHT--12:00

Williamstown--12:00

Thanksgiving Week Schedule

Wednesday

EHT--9:30, 4:30,5:30

Williamstown--9:30, 3:00, 6:00

Thursday

Closed

Friday

EHT--12:00

Williamstown--12:00

Who's that in the small oval...

Lift

Push Press

3x3x3x3x3

WOD

'45'er'

45 Box Jumps

45 power cleans 135/95#

45 Ring Dips

45 Deadlifts 135/95#

Post time to comments.

Check out Nick, Mark, Stacey, Justin and Joe O in the Current newspaper hometown section. Thanks to Paul for turning them our way!!

http://www.shorenewstoday.com/eht/

Polaroid...

Skill

L-Sits

1 minute hold using periodization (the rest doesn't count)

WOD

21-15-9

SDHP 95/65#

Push Jerk 95/65

or

15-9-6

SDHP 135/95#

Push Jerk 135/95 #

There's always a story...

"Pull/Swing/Sit"

5 Rounds

15 Pull Ups C2B

20 KB Swings 1.5/1 pood

30 Sit Ups

Post time to comments. (last done May 6, 2009)

We are doing some revisiting of past WODS this week.  What are some of the workouts you remember that you would like to revisit or ones that aren't high on the list to repeat?!?  

Also, CrossFit 215 in Philly is hosting a "Baddest Beast in the East" event which will take place in February.You can check it out by going to  http://events.CrossFit215.com/

Let us know if you are interested in competing.

House pants...

"Wall Ball/Double Unders/Burpees"

40 Wall Ball 20/14lb

40 Double Unders

40 Burpees

30 Wall Ball

30 Double Unders

30 Burpees

20 Wall Ball

20 Double Unders

20 Burpees

10 Wall Ball

10 Double Unders

10 Burpees

Post time to comments.

(last completed 3/19/2009)

Diamonds are a girl's best friend...

Rest Day

Ain't no sunshine...

"Jackie" PR CHALLENGE slideshow!!

'Lynne'

5 Rounds max reps

Body weight Bench Press

Pull Ups

Roughly 3 min of rest between rounds.

Post total reps for both exercises.

Blame it on the rain...

Lift

Snatch

5x5x5

WOD

'Baseline'

500m row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Post time to comments.

Our last baseline was done on August 7th.  Let's get some big PR's today!!

File under H for "HUGE...

Skill

Max Box Jump

WOD

'K2E/Double Unders'

5 rounds

12 Knees to Elbows

40 Double Unders

Post time to comments.

Thanks to all the Veterans...

In Honor of Our Veterans we will be doing a hero WOD today.  We want to thank all of our service men and women for all they do for us each and every day!!!

USAF SSgt Timothy P. Davis, 28, was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 

'DT'

Five rounds of:

12 Deadlift 155/105#

9 Hang power clean

6 Push jerk

This will be a team workout.  You will each have a partner.  Each person will complete a round then your partner will complete a round till each person does 5 rounds.  We will scale the weight accordingly and you will both use the same bar for the wod.

Post time to comments.

Declined...

'Down the Ladder III'

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

Overhead Squats 95/65#

Box jumps

Sit Ups

Post time to comments.

Jackie PR CHALLENGE pics are up under the EHT location under events...check 'em out!!

Get Comfortable with the Uncomfortable...

Skill

Double Unders

See what your max is unbroken.

WOD

10 Rounds

7 Ring Dips

5 Burpees

Ring Dips-full range of motion, keep the rings tight to your body. If using a band, use a smaller one and see how it feels.

Post time to comments.

Listen/Watch OPT as he explains how to "Get Comfortable with the Uncomfortable"

http://media.crossfit.com/cf-video/09Games_ComfyWithUncomfortableV2.mov

The percentages of all of our competitors:

Men's Advanced:

Chris DiGiuseppe 10:50 to 12:23 -14.3%

Bill Bobbitt 8:43 to -:-- DNS

Wayne Clements 11:02 to 9:23 15%

Sean Eley 12:19 to -:-- DNS

Tom Schoenfelder 12:01 to 14:09 -17.8%

Kevin Atlee 12:02 to 12:44 -5.8%

Jeff Saber 13:04 to 11:04 15.3%

Joe Saber 14:14 to 14:14 0%

John Malecki 7:45 to 7:01 9.5%

Jim Longo 12:50 to 12:48 .3%

Eric Matlock 10:30 to 9:51 6.2%

Joe Pappano 9:36 to 8:01 16.5% (after 2 weeks!)

Joe Onorato 10:39 to 9:15 13.1%

Men's Intermediate:

Kyle Spears 12:22 to 11:59 3.1%

Ryan Hennessey 14:04 to 12:39 10.1%

Steve Moscola 13:52 to 11:05 20.1%

Steve Cocchi 14:31 to 9:53 31.9%

Paul DeMarco 12:02 to 12:56 -7.5%

PJ Sullivan 15:06 to 13:26 11%

Women's Advanced:

Leanna Boyle 11:16 to 11:34 -2.7%

Lindsay Wright 12:53 to -:-- DNS

Jen Carr 12:01 to 11:42 2.6%

Women's Intermediate:

Sam Reid 12:18 to 11:01 10.4%

Kristine Paparo 17:42 to 13:15 25.1%

Patty Papania 16:24 to 14:09 13.7%

Summer Stanley 13:50 to -:-- DNS

Jen McNulty 11:13 to -:-- DNS

Kristi Kinsey 14:24 to 11:01 23.5%

Kelly Nino 13:31 to 12:51 4.9% (while pregnant!!)

Jen Doughten 14:35 to -:-- DNS

Michelle Barbera 12:28 to 11:28 8%

Women's Beginner:

Tiffany Ramirez 15:08 to 10:34 30.2%

Emily Atlee 13:45 to -:-- DNS

Leona Saber 11:25 to 9:51 13.7%

Irena Burgos 14:57 to 10:53 27.2%

Jackie Votta 14:37 to 12:13 16.4%

DNS - Did Not Show

Nothing's changed but the surrounding bullshit....

Rest Day

The "Jackie" PR CHALLENGE is OVER!!

Thank you to everyone who participated in the CHALLENGE!! A special thank you to all the family and friends who came to watch and help out!! We appreciate it!

The results are in!!

Men's Fastest:

John Malecki 7:01

Joe Pappano 8:01

Joe Onorato 9:15

Women's Fastest:

Leanna Boyle 11:34

Jen Carr 11:42

Most Improved:

Steve Cocchi 14:31 to 9:53 32% decrease in time!

Tiffany Ramirez 15:08 to 10:34 30% decrease in time!

Irena Burgos 14:57 to 10:53 27% decrease in time!

The winners received $100, $60, $40 for 1st, 2nd, and 3rd respectively. They also received a free T-shirt of their choice!

We have plenty of pics and will uploading them throughout the week.

We also have a video of the day's event coming soon!!

Challenge this...

'Jackie'

1000m row

50 Thrusters

30 Pull Ups

It's FINALLY here!!!

We wish all of our best to the competitors and everyone who competes is a winner!!
We will attempt to post the results tomorrow.

Oligofructose Complex....

'K2E/Squats/Double Unders'

12 min AMRAP

10 Knees to Elbows

20 Squats

30 Double Unders

Post rounds to comments.

It's your last day before the CHALLENGE! Get some rest and stay ZONE friendly....

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 1

Holier than thou...

Lift

Bench

3-3-3-3-3

WOD

Sumo Deadlift High Pulls

With a continuously running clock do 1 SDHP the 1st minute, 2 the 2nd min and so on till your max per minute is reached.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 2

Artificial tears...

'Litttle Hansen'

5 Rounds

15 KB Swings 1.5/1 pood

15 Burpees

15 Sit Ups

Post time to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 3

You're finally here and I'm a mess...

Lift

Deadlifts

1-1-1-1-1

WOD

'Row/Press/Pull'

400m row

21 Push Press 95/65#

21 Pull Ups

400m row

15 Push Press

15 Pull Ups

400m row

9 Push Press

9 Pull Ups

Post time to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 4

नोथिन्ग्मन...

'Squat Clean and Push Ups'

For time:

15 Squat Cleans 135/85

15 Push Ups

12 Squat Cleans

15 Push Ups

9 Squats Cleans

15 Push Ups

6 Squat Cleans

15 Push Ups

3 Squat Cleans

15 Push Ups

Post time to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 5

I am captivated, vindicated, flawed...

Rest Day

November is upon us and we're less than a week away from the "Jackie" PR CHALLENGE!!

Where are you going to make up the most time? By how much?  Is it possible to cut your time by 1/4, 1/3, or even in 1/2??

Post thoughts to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 6