Heavy Bench Press
5-4-3-2-1
Increase loads for each set to find your 1 RM
WOD:
"14"
14 min/AMRAP
14 K2E
14 Wall Ball 20/14lbs
Post loads and rounds to comments.
NEW GROUP SESSION TIMES!!!
W'TOWN
Tues 3-4pm (no more 4-5pm)
EHT
Mon & Fri - 6:30 to 7:30 am
Tues & Thurs - 5:30 to 6:30 pm
There will be no class on tomorrow - Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!
Posts
23 comments:
yeah WILLIAMSTOWN with the main page pic. Mark - hear your working out to showtunes now. Whats up with that?
Could Spears look any more pleasant ???
Man I missed the picture!
Good luck to every one competing tomorrow. Sorry I can't make it to cheer you on. Can't wait to hear how everyone does. I'll miss freaky friday today too unfortunately. See you Monday.
K-Train, K-Pop...Super K!!! ;0 You're gonna kill it! I'm coming along for the entertainment. Looking forward to seeing everyone tomorrow! You're all gonna do great!
So I didn't do the WOD today in preparation for tomorrow (nervous as hell, by the way). Just did the Lift and some light rowing with some L-sits and planks mixed in.
Lift (Bench Press) - 115, 135, 165 (PR), 185 (PR), 205 (PR)
nice PR chris!
Max BP!!!!! Can't miss this one. Never BP'd at OTG. Gitty with anticipation.
I want to wish all OTG'ers heading into battle "tmrw will be a good day to DIE!"
Michelle,
You are still competing tomorrow right? From the sound of you blog sounds like u are not? Hope you are OK and still competing especially that you have your butt pad for the row!
By the way I am Nervous as Hell too!
Looking forward to teaming up with the entire OTG Box tomorrow!
awww! we made the homepage!!!
Williamstown pics are up on the website too! (thanks to Nick) Kyle's eyes are open that's about as good as we try to get!
Thanks for all the new posts everyone, it's good to see all of you on the blog.
The guys did do a blog cast over the weekend but it didn't make it! They need to practice too because they need to do a 3 minute tape for the Amazing Race application. What do you think of them as a team traveling around the world?
Good Luck to everyone tomorrow, enjoy yourselves, this is what the community is all about!! You will all do great!!!
Amazing race contestants! That's amazing! Can't see how anyone's going to beat two crossfiter's. Almost an unfair advantage! Did the row workout for fun today- 15:25 but with a 44 lb. KB- all I had. So psyched for everyone! Go get'm!!
Paul, I'm still in. Got the shoulder adjusted and some other kinks. Really nervous and don't want to disappoint. Feeling a bit like the caboose, but I will try my hardest.
Hope everyone gets a good meal, hydrates and sleeps well for tomorrow. See you all in the morning :)
Coach & Gift, you guys would be awesome in the Amazing Race! DO IT!!!
So Excited for all of you tomorrow!!!
Amazing Race, that is awesome! You guys should definitely send in an application and tape! You guys would kick ass and would be very entertaining to watch.
Who would coach us when your gone for 6 weeks??
Psyched for tomorrow. Everyone is going to do great, we are trained by THE BEST!
I am nervous for tomorrow too!!!!
Michelle - you will be fiiiiiine!! you'll have my slow ass trailin behind the whole time! haha
can't wait to see everyone tomorrow! My food and clothes are packed! set and ready to go :)
Good luck to everybody competing tom.
Thanks everybody!
Jax, no way. You're a rock star! I'm packed up too. Just got off the phone w K-Train. Can't wait to see you guys tomorrow. :)
As I would say back in the day, we're rollin thick tomorrow! I hope Mark brings some shirts to sell, they'll be in demand.
What's up OTGers!! Been a little while. So I'm wickedly out of shape since I was last on the blog. But I'll be back in on Monday night to start fixing that.
To test myself to see what kind of Crossfit shape I'm in I did a little WOD tonight that a month ago I would have flown through. Not so tonight.
500 m row
3 rds
10 thrusters (50lb sandbag)
10 burpees
500 m row
This took me way to long, 13:54.
My basement is still getting back in line since my little flood so I'm working out in the living room with a rower, 50 lb sandbag, Abmat and KB. My wife loves it :)
Anyway soon enough I'll be back in good shape, you gotta start somewhere.
To everyone going tomorrow. I know you'll all do great, wish I could be there with you, but I gotta work.
Peace out,
Jim
Stacey and I just concocted up a delicious (haven't tasted it yet....lol) chicken salad...So, if you're interested in trying it tomorrow..
About a dozen OTG'rs competing tomorrow - do great and remember, it's just another workout.
See you all tomorrow morning!!
REST UP OTG'ers! GOOOOOO LUCK TO YOU ALL! SO EXCITED & ANXIOUS FOR YOU. SEE YOU THERE!
Good luck tomorrow everyone. Wish I could be there but can't make.
I know you all will do well.
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