Get your mobility on!! REGISTRATION CLOSES NOV. 6TH!
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
"Formidable" 10 Rds For time: 7 Ring Push Ups 10 Sit Ups 20 Double Unders
CA$H OUT:
Weighted Pull Ups
3-3-3
(Last completed 9/24/10)
Post time, loads and thoughts to comments.
ONE WEEK LEFT BEFORE THE DEADLINE!!
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
"Chelsea" On the minute for 30 mins complete: 5 Pull Ups 10 Push Ups 15 Squats (Last completed 3/20/09) - If you're unable to complete a round, you can buy back in with 5 burpees during a 1 min rest -
Post rounds, buy-in's and thoughts to comments.
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Have you signed up for the OffTheGrid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
"Diabolical" Teams of 2: Part 1 10 min Cap 10 Rds 10 Hang Power Cleans 95/65 10 Wall Ball 20/14 Part 2 6 min Cap 1K Row 50 Burpees Part 3 5 min Cap 50 Box Jumps 24" 100 Hollow Rocks
Post Part times, total time, team names, and thoughts to comments. Enjoy your weekend!!
Congratulations to Mike and Leanna on their wedding tonight!!
Part 1 Each team has 10 mins to complete 10 Rds of work. Only one person working at a time and must complete all 10 cleans before moving on to the wall ball and so on. If the team finishes before the 10 min cap, they use that time to rest and recover. If they do not finish in 10 mins, they are penalized 30 sec of work in the next Part. One person must sit out for 30 sec.
Part 2 One person rows while the other does burpees. Both can work at the same time. If the team finishes before the 6 min cap, they use that time to rest and recover. If they do not finish in 6 mins, they are penalized 30 sec of work in the next Part. One person must sit out for 30 sec.
Part 3 One person does Hollow rocks while the other does Box Jumps. Both can work at the same time.
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Start in a standard plank position. Lower to a full depth push up position (shoulder below elbow or chest touching ground). As you push up, right hand comes off the ground and taps the right shoulder, rinse and repeat alternating hands for each rep. (25 each side)
Post time and thoughts to comments.
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
On the minute every minute complete ascending repetitions of the press. 1st minute -1 press, 2nd minute 2 presses, etc..
The goal is at least 8 Rds, so scale appropriately.
Twist:
-Once completed-
Rest 1 minute
then:
Complete Double Unders by 2's (2, 4, 6, 8, etc) on the minute every minute for the duration of a 20 min running clock.
Post rounds completed for both and thoughts to comments.
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Overhead Squat w/ Bands and Weight - Bands (Green or Blue) are to be slid through metal plate, DB, or KB and hung from the ends of bar, one on each side. Warm up with one set of light overhead squats w/ no bands, and one set with a light load using bands and plates. Then get to it!
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Interested in Running w/o injury? Learn and apply the POSE technique. I never knew there was a natural way of running and why wasn't I already doing it. I never thought I was running improperly. It's too easy to mess up. This technique made running for me tolerable and made me look forward to applying it when a run WOD came up. To miss out on such an in-depth discussion and instruction on how to successfully run w/o injury is truly doing yourself an injustice. Check out the details and Register here.
Lift:
Heavy Snatch Grip Deadlift
5-5-5
(Last completed 7/14/10)
WOD:
"Luigi"
3Rds
10 BB Forward Lunges 135/95lbs
10 T2B
10 Burpees
(Last completed 7/14/10)
Barbell Fwd Lunge - 5 each leg
Post loads, time and thoughts to comments.
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Our spine consists of several parts. Your lower back or lumbar spine counts 5 vertebrae (L1-L5). Each segment has about 2 degrees rotation which totals for 30° movement when turning. Your lumbar spine is designed for stability. (The sacrum and coccyx are also a part of the lower back.)
Your cervical spine or neck counts 7 vertebrae (C1-C7). About 40° movement in rotation. Your thoracic spine or middle back (from the base of the neck to the bottom of the rib cage) counts 12 vertebrae (T1-T12). 70° movement when turning and is designed for mobility.
[Portions above are compliments of http://stronglifts.com/how-to-improve-your-thoracic-mobility/]
Why do we need thoracic mobility?!
Do you slouch? Are you able to keep your chest up in the squat and deadlift? Have you ever tweaked your back from just turning over in bed or turning around to look at something? If your thoracic spine lacks mobility, it will stress your neck and lower back (lumbar) to take the load. These parts of the spine are not designed to withstand these larger loads through a high ROM.
We need to strengthen this portion of our spine to keep our body moving functionally, ie the way we're supposed to move w/o compromise. This results in stronger squats, front squats, back squats, overhead squats, shoulder flexibility overhead, deadlifts, posture, etc...I could go on for days....and who doesn't want these!! Let's take a more active role in doing some more mobility exercises for your thoracic spine, shoulders, all the muscles associated w/ the scapula , hips, ankles, adductors, psoas, calves, piriformis, etc..
Here are a couple videos to help mobilize your thoracic spine!
More vids for mobility can be found here Mobility WOD's...
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Have you signed up for the Off The Grid Competition yet?!!? Get on it!! Register here.
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
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