Throw a stone and watch the ripples flow...

Remember to save the dates:

Williamstown Holiday Party

TOMORROW @ 4 - 8pm

Egg Harbor Twp Holiday Party

Friday December 9th 4 - 8pm

 Keith and Rainy

 Leah G

 Sarah S - Welcome to the family!

Matt S

ADVANCED
Training:
"Drumming - ADV"
5 Rds
3 Min/AMRAP
2 Deadlift
4 Push Ups
4 Box Jumps 20" (Step down)
Rest 2 Min


FIRE-BREATHER

Training:

"Drumming"

5 Rds

3 Min/AMRAP

2 Deadlift

2 HSPU

4 Box Jumps 24"

Rest 2 Min

Post total rounds for each interval and thoughts to comments.

Training Notes:

This is an aerobic workout.  Goal is to maintain work output for 3 minutes across 5 rounds.  Find weights and modifications that will allow for a sustainable effort for all movements.

Explain the Unexplainable...

Remember to save the dates:

Williamstown Holiday Party

Thursday December 1st 4 - 8pm

Egg Harbor Twp Holiday Party

Friday December 9th 4 - 8pm

 Steve M

 Kim S

 Nipur D

Bob K

ADVANCED
MFRT:
6 Rds
Back Squat 1-2 @ 30X0
Rest 10 sec
AMRAP Box Dips @ 30X1
Rest 10 sec
KB Swings x 15
Rest  10 sec
60 Sec/AMRAP Singles
Rest 3 Min


FIRE-BREATHER
MFRT:

6 Rds

Back Squat 1-2 @ 30X0

Rest 10 sec

AMRAP Ring Dips @ 30X1

Rest 10 sec

KB Swings x 15

Rest  10 sec

60 Sec/AMRAP Double Unders

Rest 3 Min

ADVANCED and FIRE-BREATHER

Training:

"DB Burpees"

2 Min/AMRAP

DB Burpees 25lb

Post loads, totals, times and thoughts to comments.

Training Notes:

DB Burpees - There is no jump in this burpee, just stand to full hip extension.  Dumbells stay at your side when standing.
KB Swings - Unbroken  

Up in Flames...

Remember to save the dates:

Williamstown Holiday Party

Thursday December 1st 4 - 8pm

Egg Harbor Twp Holiday Party

Friday December 9th 4 - 8pm

 EHT

 Williamstown

 Dan, Matt and Frank

Dylan heads for the in-zone

Williamstown wins 10-5!

ADVANCED
MFRT:
5 Rds
Bench Press 3-4 @ 30X0
Rest 1 Min
V-Ups x 15
Rest 2 Min


Training:
"2011 Sectional WOD #1 - ADV"

10 Min/AMRAP

75 Singles

7 Thrusters 65/45lbs

FIRE-BREATHER
MFRT:

5 Rds

Bench Press 3-4 @ 30X0

Rest 1 Min

K2E x 12 - Strict

Rest 2 Min

Training:
"2011 CrossFit GAMES Sectional WOD #1"

10 Min/AMRAP

30 Double Unders

15 Power Snatch 75/55lbs

Post loads, rounds and thoughts to comments.

Training Notes:

K2E - Keep strict.  Find a number that challenges you to go unbroken.  If you are unable to get there, go as high as you can and hold for 1 sec and descend under control.

Sectional WOD #1 - Pacing is crucial.

Letters from the sky...

Rest Day!!

Put your awareness to practice...

ROY


Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

"Roy"

Teams of 2

For time:

5 Rds

15 Deadlifts 225/155lbs

20 Box Jumps 24"

25 Pull Ups

Movements must be done in order.  Both you and your teammate can split up the amount of reps per movement before moving on.  Choose a teammate that has the same work capacity and strength.  Give it a little extra today!!  This is a HERO WOD!!  RIP Roy - Thank you for making the ultimate sacrifice. Our thoughts and prayers go out to Amy, Michael, Landon and Olivia.

Post time, team name/participants and thoughts to comments.

Mirror = Good Friends

BLACK FRIDAY FUN!!

ADVANCED
Training:
"Switch - ADV"
Teams of 2
6 Rds
2 Min/AMRAP
3 Push Press
30 Singles
Rest 2 Min


FIRE-BREATHER

Training:

"Switch"

Teams of 2

6 Rds

2 Min/AMRAP

3 Snatch

10 Double Unders

Rest 2 Min

Post loads, total rounds and thoughts to comments.

Training Notes:

This is aerobic and thereby requires a sustainable effort for each 2 minute interval.  Pacing is required.  Pick a partner with same strengths.  Partner rests while other works.

Push Press/Snatch - Choose a weight that will challenge you to go Unbroken with for 2 mins.

Every experience is a success...

From all of us, to all of you...

Happy Thanksgiving!!

We are so thankful to have such a wonderful group of people to share our life with.  Enjoy time with friends and family.

I receive good from expected and unexpected sources...

THANKSGIVING HOURS

THURS - NO SESSIONS

FRIDAY - 1 Session 12:00pm

ADVANCED and FIRE-BREATHER
Training:
"Stuffing"
Teams of 2
5 Rds
300m Row
Partner's work is your Rest
Then:
5 Rds
15 Burpees
Partner's work is your Rest


Post time and thoughts to comments.


Training Notes:
Training should be a sustainable effort for each round.  PACE! A round is complete when both athletes have completed the work rxd.
Row Sub - 30 SDHP 45lbs

Compliments are gifts of prosperity...

THANKSGIVING HOURS

THURS - NO SESSIONS

FRIDAY - 1 Session 12:00pm

ADVANCED
Lift:
Push Press
2-2-2-2-2
Rest 2 Min between sets


Training:
"Courage - ADV"
12 Rds
7 Pull Ups
7 Wall Ball 14/10lbs


FIRE-BREATHER

Lift:

Clean and Jerk

2-2-2-2-2

Rest 2 Min between sets

Training:

"Courage"

15 Rds

5 Pull Ups C2B

5 Wall Ball 2-for-1 20/14lbs

Post loads, time and thoughts to comments.


Training Notes:
Push Press/Clean and Jerk - Increase loads for each set.  Reps may be TnG or have a 2-3 sec transition time.
Wall Ball 2-for-1 - Complete a full Wall Ball and while ball is in flight complete 1 full squat.

My body tells me no, but I won't quit, cuz I want more...

THANKSGIVING HOURS

THURS - NO SESSIONS

FRIDAY - 1 Session 12:00pm

ADVANCED
MFRT:
4 Rds
Back Squat 2-3 @ 30X0
Rest 10 sec
Push Ups AMRAP @ 30X1
Rest 10 sec
60 Sec/AMRAP Singles
Rest 2 Min


Training:
"Criminal - ADV"
7 Min/AMRAP
3 Deadlift
8 Burpees


FIRE-BREATHER

MFRT:

4 Rds

Back Squat 2-3 @ 30X0

Rest 10 sec

Ring Push Ups AMRAP @ 30X1

Rest 10 sec

60 Sec/AMRAP Double Unders

Rest 2 Min

Training:

"Criminal"

7 Min/AMRAP

3 Snatch

8 Lateral Burpees

Post loads, totals, rounds and thoughts to comments.

Training Notes:

Deadlift/Snatch - Heavy and Unbroken

Be open and receptive to new thoughts...

Rest Day!!

A million years..

ADVANCED
Training:
"Voo Doo - ADV"
40 Wall Ball 14/10
40 KB Swings 1.5/1 pd
40 Box Jumps 20"
40 V-Ups
20 Row Calories
40 Burpees
250 Singles


FIRE-BREATHER

Training:

"Voo Doo"

40 Wall Ball 20/14

40 KB Swings 2/1.5 pd

40 Box Jumps 24"

40 T2B

20 Row Calories

40 Burpees

80 Double Unders

Post time and thoughts to comments.

Training Notes:

This is a grinder.  Pacing is imperative.

You may choose any order you like, but you must complete the rxd reps for each exercise before moving on to another.

I took a sip of something poison...

ADVANCED

"Civil War - ADV"

6 Rds

2 Min/AMRAP

4 Front Squats

4 Pull Ups

Rest 2 Min

FIRE-BREATHER
"Civil War"
6 Rds
2 Min/AMRAP
4 Power Cleans
4 Pull Ups
Rest 2 Min


Post loads, rounds and thoughts to comments.


Training Notes:
Training should be aerobic in nature. Be sure to choose weights and modifications to provide a sustainable effort throughout each 2 min interval.

Sometimes life takes you by the hand...

ADVANCED and FIRE-BREATHER
Lift:
15 Min
Deadlift
Find 1 RM


ADVANCED
"Push Up Ladder"
5 Min/AMRAP 0f 3-2-1
Deficit Push Ups


FIRE-BREATHER

"Push Up Ladder"

5 Min/AMRAP 0f 3-2-1

Deficit Hand Stand Push Ups

Post 1 RM, rounds and thoughts to comments.

Training Notes:

Deadlift Warm-Up:

5 Reps @ 50% of 1 RM

3 Reps @ 75% of 1 RM

1 Rep @ 85% of 1 RM

1 Rep @ 90% of 1 RM

1 Rep @ 95% of 1 RM

etc..

Deficit Push Ups/HSPU - Use deficit only if you're able to complete 2 full rounds without fail.

Poison and Wine...

ADVANCED
Training:
"All-Natural - ADV"
25 Min/AMRAP
5 Bench Press 80-85% of 1RM
10 Sit Ups
10 Hard Pulls on Rower


FIRE-BREATHER

Training:

"All-Natural"

25 Min/AMRAP

2 Bench Press 90-95% of 1RM

5 GHD Sit Ups

10 Hard Pulls on Rower

Post loads, rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 25 min.  Changing weights and waiting for the rack is a GOOD  thing.  You are to work on Horizontal Pushing Strength, Core, and Power through proper row technique.

Bench Press - Maintain the same load throughout as rxd %'age.

Lovely Cup...

ADVANCED 
MFRT:
5 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
Ring Rows x 10-12 @ 30X1
Rest 3 min


Training:

"Rule-Breaker - ADV"

8 Min/AMRAP

4 Broad Jumps

6 Box Dips

8 V-Ups

FIRE-BREATHER

MFRT:

5 Rds

Back Squat 3-4 @ 30X0

Rest 10 sec

Pull Ups x 20

Rest 3 min

Training:

"Rule-Breaker"

8 Min/AMRAP

5 Floor Cleans

5 Ring Dips

5 T2B

Post loads, rounds and thoughts to comments.

Training Notes:

Pull Ups/Ring Rows - Challenging and Unbroken

Floor Cleans - no weight - focus is on opening hips to full extension

Simple is sweeter...

ADVANCED and FIRE-BREATHER
MFRT:
4 Rds
Press 1.1.1
Rest 10 sec
KB Swings x 21
Rest 3 Min


ADVANCED
"Elementary - ADV"
10 Min/AMRAP
6 Push Press 95/65
10 Box Jumps 20"


FIRE-BREATHER

"Elementary"

10 Min/AMRAP

4 Push Press 135/95

10 Box Jumps 24"

Post loads, rounds and thoughts to comments.


Training Notes:
Press - 1.1.1 -  Re-rack bar and rest 10 sec btwn reps
Increasing load each round.
KB Swings - Find a weight that will challenge you to go Unbroken each round
Push Press - Unbroken
Box Jumps - If you are unable to do a 1 rep bodyweight back squat, you are required to do jump up and step down box jumps.

Feel freeeee....

Rest Day!!

Clear your head...

ADVANCED and FIRE-BREATHER
Training:
"Team - Factory"
6 Rounds
Row 200m
Air Squats


Rest 4 Min


6 Rounds
Run 200m
Box Jumps ADV - 20"/FB - 24"


Post times, totals and thoughts to comments.


Training Notes:
One person Rows/Runs while the other does Air Squats/Box Jumps.  A complete round is when both athletes have finished the row/run and squats/box jumps.

Soldier On...

Happy Veteran's Day!!

Thank you to all those that served and continue to serve to protect our way of life!

JOSH


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

ADVANCED

"Josh - ADV"

Teams of 2

21 Front Squats 95/65

42 Pull Ups

15 Front Squats

30 Pull Ups

9 Front Squats

18 Pull Ups

FIRE-BREATHER

"Josh"

Teams of 2

21 Overhead Squats 95/65

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

Post time and thoughts to comments.

Training Notes:

Each athlete must complete all Front/Overhead Squats, but may split up the pull ups as needed.  Only one person works at a time.

The world is yours for the taking..

ADVANCED and FIRE-BREATHER

Lift:

Bench Press 

5-4-3-2-1 @ 30X0

Standard Grip

Rest as Needed

ADVANCED

Training:

"Sinister - ADV"

8 Rds

30 sec Deadlift

30 sec Rest

FIRE-BREATHER

Training:

"Sinister"

8 Rds

30 sec Power Cleans

30 sec Rest

Post loads, totals and thoughts to comments.

Training Notes:

Deadlift/Power Clean - Should be paced to maintain consistent output - 80-90% effort

Bench Press 5-4-3-2-1 - In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PR may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Bench Press is 300lbs, then your sets may look like 240(5)/250(4)/260(3)/275(2)/290(1).