Every life must lived...

Justin, Mark, Brett, Joey O and Aurea

"Sectional #2"

15min time limit

10 Front Squats 155/95lbs

20 Double Unders

8 Front Squats

30 Double Unders

6 Front Squats

40 Double Unders

4 Front Squats

50 Double Unders

2 Front Squats

60 Double Unders

Post time and thoughts to comments.

Bringadashita....

Lift:
Push/Split Jerk
1-1-1-1-1
(Last completed 2/8/10)

WOD:

"Diane"

21-15-9

Deadlifts 225/155lbs

HSPU (scale as needed)

(Last completed 10/7/09)

Post loads, time and thoughts to comments.

The happiest place on earth...

"Sectional 1"

Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k

There will be a 15 min time limit. 

Just a little taste of what the guys went through this weekend!! 

Young girl, violins....

rEsT dAy

Animal...

ReSt DaY

Good luck to those competing in Sectionals today in Montclair!

Enjoy your extended weekend!!

Stay active through sport and/or fun!!

There are no sessions today.

Who you grow to love becomes family...

Lift:

Heavy Press

3-3-3-3-3

(Last completed 10/26/10)

WOD:

30:30

10Rds

Wall Ball 20/14lbs

Box Jumps 20"

Post loads and totals to comments.

30 sec of Wall Ball's followed by 30 sec of Box Jumps followed by 1 min of rest for 10 Rds.

There will be no sessions tomorrow.

Live it, don't watch it...

"Nicole"

20 min/AMRAP

400m Run

Max Pull Ups

Run 400m and complete a max set of pull ups. Once you come off the bar, you must run 400m and then another set of max pull ups, alternate in this fashion for 20 minutes. The number of pull ups is your score.

Post max pull ups for each round and total to comments.

There will be no sessions on Saturday March 27th.

Soft whisper of excitement...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

(Last completed 12/7/09)

Post time and thoughts 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 elbow at the bottom of the ring dip and hips and shoulders must travel equal distance.

There will be no sessions on Saturday March 27.

Black Smeigel...

Skill:

Kipping Pull Up

Focus on technique and timing

WOD:

"Sit Up Central"

For time:

50 Sit ups

50 Squats

50 Sit ups

50 Lunges

50 Sit ups

50 Burpees

50 Sit ups

(Last completed on 10/15/09)

Post time and thoughts to comments.

There will be no sessions on Saturday March 27.

All these changes taking place...

Lift:

Heavy Snatch

1-1-1-1-1

(Last completed 1/14/10)

WOD:

'3 min max'

Box jumps 20"

Knees to elbows

Push ups

(Last completed 12/2/9)

Rest 1 min. between each max effort.

Post loads and max for each exercise and total to comments.

There will be no sessions on Saturday March 27.

Lay it all on the line...

'Helen' at the Williamstown Box

(New Williamstown photos in the gallery...check 'em out!)

rEsT dAy

There will be no sessions on Saturday March 27, 2010.

OTG-mania...

"Carry this..."

3 Rds

200m Run carrying 45/25lbs plates

200m Run

12 Overhead Squats 95/65lbs

21 Burpees

(Last completed 5/9/09)

Post time and thoughts to comments.

You can carry the plate however you like. OHSQ's are hip below knee and burpees are chest to deck and arms overhead with full extension of the hip at the top.

We will be closed next Saturday March 27th. We will all be up at the NorthEast Sectionals for the 2010 CrossFit Games.

Baby did a bad bad thing...

"On the minute..."

On the minute, every minute complete increasing repetitions of:

Deadlifts 225/155lbs

Rest 2 min

Double Unders x2

Post number of minutes completed of each exercise including partials.

Deadlifts - increasing 1 rep every minute

Once deadlifts are completed you have exactly 2 mins to rest before your Double Under time begins.

Double Unders - increasing 2 reps every minute

ANYONE INTERESTED IN A *FREE* YOGA CLASS BEING HELD AT OUR EHT BOX THIS SATURDAY @ 10:45 ?!!? POST YOUR INTENTIONS.

Nobody told me...

Skill:

Skin the Cat

Work on ROM and being comfortable in the inversion

1-1-1-1-1

(Last completed 1/25/10)

WOD:

"Helen"

3 Rds

400m Run

21 KB Swings 1.5/1 pood

12 Pull Ups

or

"Heavy Helen"

3 Rds w/ a 20lb vest

400m Run

21 KB Swings 2/1.5 pood

12 Pull Ups C2B

(Last completed 12/3/09)

Post time and thoughts to comments.

They will not force us...

Happy St. Patrick's Day!!

Lift:

Heavy Back Squat

3-3-3-3-3

(Last completed 2/16/10)

WOD:

Grace

For time:

30 Clean and Jerks 135/95lbs

(Last completed 12/23/09)

Post loads, time and thoughts to comments.

Time to take control...

Lift:

Weighted Ring Dips

1-1-1-1-1

WOD:

"The Arnold Classic Sectional WOD #3"

2 Rds

500m Row

15 OHSQ 95/65

500m Row

15 T2B

T2B - Due to openings from Angie last thursday, if you are unable to grip the bar for the T2B you are to complete 30 abmat sit ups as a sub.

I wanna go home...

Lift:

Heavy Push Press

5-5-5

(Last completed 8/10/09)

WOD:

"Push/Squat/Sumo"

15 min /AMRAP

12 Push Ups

9 Jumping Squats

6 Sumo Deadlift High Pull 115/75lbs

(Last completed 6/24/09)

Post loads, rounds and thoughts to comments.

Let's go party...

ReSt DaY

We miss you Andrea!!

Give me a title...

Skill:
Muscle Ups
Work on technique, false grip and progressions.
(Last completed 10/30/09)


WOD:
"Magoo"

50 Wall Ball 20/14lb
10 Burpees
30 Wall Ball
20 Burpees
10 Wall Ball
30 Burpees
Post time and thoughts to comments.

It's fantastic, being plastic...

"Prickle"
10 Barbell Lunges 135/95lbs
25 Box Jumps 20"
Row 500m
40 Hollow Rocks
Row 500m
25 Box Jumps 20"
10 Barbell Lunges 135/95lbs


Post time and thoughts to comments.

Priceless...

"Angie"

100 pull ups

100 push ups

100 sit ups (anchored)

100 squats

Finish all 100 reps of each exercise before continuing to the next.

Post time and thoughts to comments.

(Last completed 10/2/09)

Stick to it...

Lift:
Heavy Overhead Squat
3-3-3-3-3
(Last completed 2/3/10)


WOD:
"Pokey"
10 min/AMRAP
3 Power Cleans BW
6 Burpees

Post loads, rounds, and thoughts to comments.

I like the combination...

Skill:

L-Sits

3 sets AMSAP

rest 60 sec between sets

(Last completed 1/13/10)


WOD:
"Gumby"
 For time:
20 Deadlifts 225/155lbs
then:
5 Rds
5 HSPU
25 Double Unders
then:
20 Deadlifts 225/155lbs


Post total seconds, time and thoughts to comments.

There is no longer a 9:30 am class on Tuesdays in EHT.

It's merely a flesh wound...

'Jackie'

1000m row

50 Thrusters 45lbs

30 Pull Ups

Post time and thoughts to comments.

(Last completed 11/7/09)

Mounty....

ReSt DaY

Depth and Wisdom....

Lift:
Heavy Bench Press
1-1-1-1-1


WOD:
"Gina"
21-15-9
SDHP 115/75lbs
T2B


Post loads, time and thoughts to comments.

Every small change reroutes our future..

Lift:
Heavy Deadlift
1-1-1-1-1


WOD:
"Push Press/Squats"
15 Push Press 95/65lbs
20 Squats
12 Push Press
20 Squats
9 Push Press
20 Squats
6 Push Press
20 Squats
3 Push Press
20 Squats


Post loads and time to comments.

EHT Schedule change there will no longer be a 9:30 class on Tuesday mornings.

Be humble and remember your beginnings...

Skill:
Core Work
3 Sets of:
7 Back Extensions
7 GHD Sit Ups
7 Reverse Hypers
Rest as needed between sets.


WOD:
"The Sprint"
For time:
Row 350m
50 Box Jumps 24"
Row 350m

Post time and thoughts to comments.

Take a collection...

Lift:
Heavy Front Squat
1-1-1-1-1
(Last completed w/ 3x5 on 12/11/09)


WOD:
"The Russian"
Tabata Sit Ups
then:
5 Rds
15 Push Ups
15 KB Swings 1.5/1 pood


Post loads, tabata score, time and thoughts to comments.


(10 sec rest between Tabata Sit Ups and the 5 Rds of work)

Been there, done that....

Skill:
Max Double Unders - 5 attempts 


WOD:
"The Titan"
On the minute, every minute for a 20 min max effort - complete:
2 Power Clean and Jerks 135/95lb (or 70% of 1 rep max) 
6 Burpees

Post all 5 double under attempts and total minutes completed along with partials to comments.

Find time to play, it's what keeps us young...

"Fran"

21-15-9

Thrusters 95/65lbs

Pull-Ups

Post time and thoughts 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 11/30/09)