Delicious concrete....

ADVANCED
"Shift-Shaper-ADV"
20, 25, 30, 35, 40, 45, 50, 55
You pick the corresponding reps above to match any of the movements below.  Only 1 movement per rep scheme. They can be completed in any order you like, but you must finish one movement before moving on to the next one.
30 min Time Limit:


Deadlifts 95/65lbs
Pull Ups
Burpees
Front Squats 95/65lbs
V-Ups
Jumping Squats
KB Swings 1.5/1pd
Box Jumps 20"

FIRE-BREATHER

"Shift-Shaper"

20, 25, 30, 35, 40, 45, 50, 55

You pick the corresponding reps above to match any of the movements below.  Only 1 movement per rep scheme.  They can be completed in any order you like, but you must finish one movement before moving on to the next one.

30 min Time Limit:

Snatch 95/65lbs

Pull Ups C2B

Burpees

Overhead Squats 95/65lbs

T2B

Jumping Squats

KB Swings 2/1.5 pd

Box Jumps 24"

Post time and thoughts to comments.

You're the only thing that lasts a lifetime...

If you are participating in a workout and/or judging one, you must watch this video several times.

Check out the video and standards for WOD #2

ADVANCED

"2011 Sectional WOD #2 - ADV"

15 Min/AMRAP

9 KB Swings 1.5/1pd

12 Push Press 65/45lbs

15 Box Jumps 20"

FIRE-BREATHER
"2011 Sectional WOD #2"

15 Min/AMRAP

9 Deadlift 155/100lbs

12 Push Ups De-Load

15 Box Jumps 24/20"

Download the PDF describing the details in full.


Today's FIRE-BREATHER WOD will be the same as Saturday.  If you plan on coming on Saturday and are participating in the games workouts, then do the ADVANCED WOD today.


Post rounds and thoughts to comments.

Mike Hunt your table is ready, Mike Hunt...

ADVANCED and FIRE-BREATHER
Lift:
Back Squat
5-5-5 @ 80% of 1RM
(Last completed 3/10/11)


ADVANCED
"Gazelle - ADV"
15 Min/AMRAP
400M Run
15 Push Ups
10 Pull Ups


FIRE-BREATHER
"Gazelle"
15 Min/AMRAP
400M Run
10 HSPU 45/35lb plates to abmat
10 Pull Ups C2B


Post load, rounds and thoughts to comments.

We should make decisions based on how happy they're going to make us once decided..

There will be no 6:30 am class tomorrow in EHT, only open gym. Thanks!!

BACKWARD ROLL PROGRESSIONS FOR TODAY'S SKILL

Details at GymnasticsWOD

Details at GymnasticsWOD

WORKOUT DEMO FOR FIRE-BREATHER WOD

ADVANCED and FIRE-BREATHER
Skill:
15 min
Backward Roll
Backward Roll to Plank Position
Backward Roll to Handstand Position


ADVANCED
"Need for Speed - ADV"
7 Rds
10 Front Squats 95/65lbs
7 Burpees


FIRE-BREATHER
"Need for Speed"
3 Rds
15 Hang Power Cleans 135/95lbs
15 Burpees
(Last completed 4/27/10)


FOCUS: WOD should be done FAST!! Scale as needed to make this happen.


Post progression, time and thoughts to comments.

There's no such thing as a bad decision, unless you don't learn from it...

There will be no 6:30 am class tomorrow in EHT, only open gym. Thanks!!

rEsT dAy!!

Meditation is like prayer without thought..

Let's do it again!!

If you are participating in a workout and/or judging one, you must watch this video several times.

CF GAMES Athlete and Judging Video

ADVANCED

"The Substitute - ADV"

10 Min/AMRAP

75 Singles

10 Deadlifts 135/95lbs

FIRE-BREATHER

2011 CrossFit GAMES Sectional WOD #1

10 Min/AMRAP

30 Double Unders

15 Power Snatch 75/55lbs

Downloadable PDF w/ Workout Information

Including Masters weights and Explanation

If you are coming today, please watch the video above.

We will be leaning on you to help judge the workout for those competing. 

Post time and thoughts to comments.

It's game-time...

Superman Rocks from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED
WOD:
"Creeper - ADV"
5 Rds
10 Push Press 75/55lbs
10 Burpees
10 Pull Ups


FIRE-BREATHER
WOD:
"Creeper"
3 Rds
10 Jerks 135/95lbs
15 Burpees
20 Pull Ups


CA$H OUT:
3 Rds of:
1 min/AMRAP Hollow Rocks
1 min/AMRAP Superman Rocks
1 min rest


Post time, totals and thoughts to comments.

Enjoy the fruits of your labor...

ADVANCED and FIRE-BREATHER
Lift:
Bench Press
9 sets of 3 @ 75% of 1 RM
Focus: Explosiveness out of the bottom


WOD:
"Gripping - ADV"
7 Rds
15 Sit Ups
15 Box Jumps 20"
10 KB Swing 1.5/1 pd


FIRE-BREATHER
WOD:
"Gripping"
5 Rds
10 T2B
15 Box Jumps 20"
10 SDHP 95/65lbs
Rest 30 sec between rounds.


Post loads, time, intervals and thoughts to comments.

AMRAP, AMSAP, AMCAP....

Split Squats from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED and FIRE-BREATHER
Skill:
Split Squats
4 sets of 8 each leg
Increase loads in each hand if possible.


WOD:
"Stupify - ADV"
10 Min/AMRAP
8 Deadlifts 155/105lbs
8 Box Jumps 20"


FIRE-BREATHER
WOD:
"Stupify"
10 Min/AMRAP
7 Snatch 95/65lbs - Unbroken
20 Double Unders - Unbroken


Post loads, rounds and thoughts to comments.

You spin my head right round...

ADVANCED
"The Empire - ADV"
15 min/AMRAP
7 Push Ups
8 Box Jumps
9 KB Swings 1.5/1pd


FIRE-BREATHER
"The Empire"
15 min
5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5.  Work with a compatible partner.  Their set is your rest.


Hang Power Clean @ 65% of 1 RM
Hang Squat Clean (same load)


Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.


CA$H OUT:
3 min/AMRAP
Max Double Unders 
Penalty: For every miss do 1 burpee


Post Rounds, complete and partial cycles, total and thoughts to comments.

Every experience creates new perspective...

CF Endurance Participants

Mark, Eric, Joe, Nick and Jason from the CF Endurance Cert this weekend

ADVANCED and FIRE-BREATHER
Lift:
Front Squat
10 sets of 2 @ 70% of 1RM
Focus:  Control in the descent and Explosiveness out of the bottom
Rest 45 sec btwn sets


ADVANCED
"Productivity-ADV"
4 Rds
20 Wall Ball 14/10lbs
20 Ring Row


FIRE-BREATHER
"Productivity"
4 Rds
15 Wall Ball 20/14lbs
15 Pull Ups


Goal in picking today's WOD is 'quick turnover'.  The 1st 2 sets should be unbroken and slightly broken for sets 3 and 4.


Post loads, time and thoughts to comments.

Organize what's disorganized and gain solace in life...

ReSt DaY!!

Evaluate contrast in a way to refine your focus...

ReSt DaY!!

No Sessions today!!

We are hosting the CrossFit Endurance Certification

Small changes initiate a ripple effect...

If you are participating in a workout and/or judging one, you must watch this video several times.

CF GAMES Athlete and Judging Video


ADVANCED
"2011 Sectional WOD #1 - ADV"
10 Min/AMRAP
75 Singles
7 Thrusters 65/45lbs


FIRE-BREATHER
2011 CrossFit GAMES Sectional WOD #1
10 Min/AMRAP
30 Double Unders
15 Power Snatch 75/55lbs


Downloadable PDF w/ Workout Information
Including Masters weights and Explanation


If you are coming today, please watch the video above.
We will be leaning on you to help judge the workout for those competing. 


Post time and thoughts to comments.

You will never get it 'all' done...

There will be no sessions in Williamstown or EHT this Saturday due to us hosting the Running/Endurance Cert

If you are participating in a workout and/or judging one, you must watch this video several times.

CF GAMES Athlete and Judging Video

ADVANCED and FIRE-BREATHER

"AF WOD#4"

8 Rds

100m Row

8 Burpees

CA$H OUT:

7 Rds

V-Ups/T2B

45 sec on/45 sec off

Post time, totals and thoughts to comments.

Location, Vocation, Extrapolation...

2011 CrossFit GAMES WOD #1
10Min/AMRAP
30 Double Unders
15 Power Snatch 75/55lbs
Score is total reps


There will be no sessions in Williamstown or EHT this Saturday due to us hosting the Running/Endurance Cert

If you are participating in a workout and/or judging one, you must watch this video several times.

CF GAMES Athlete and Judging Video

ADVANCED

"Intensify-ADV"

15 Min/AMRAP

5 Deadlift @ 50% of 1RM

6 Pull Ups

7 Burpees

FIRE-BREATHER

"Intensify"

5 Min/AMRAP

2 Cleans 75% of 1RM

7 Push Ups

5 Min/AMRAP

3 Front Squats (same weight as cleans)

7 Pull Ups

5 Min/AMRAP

4 Deadlifts (same weight as cleans)

7 Burpees

CA$H OUT:

Coach's choice!

Post rounds and thoughts to comments.

What an inflammable heart I've been given...

CROSSFIT GAMES INFO

1)  Register as an athlete.  

2)  Sign up for either the 'Off The Grid Team' or the 'CrossFit OTG Team'.

3)  Register through our gyms from the link above

If you are participating in a workout and/or judging one, you must watch this video several times.

CF GAMES Athlete and Judging Video

There will be no sessions in Williamstown or EHT this Saturday due to us hosting the Running/Endurance Cert

ADVANCED

"Depreciate-ADV"

200m Run

30-25-20-15-10

KB Swings 1.5/1pd

FIRE-BREATHER

"Depreciate"

200m Run

25-20-15-10-5

KB Swings 2/1.5pd

CA$H OUT:

5 Rds

Hollow Rocks - AMRAP

30 sec on/30 sec off

Post time, total and thoughts to comments.

When a girl brings in a big purse, you know what that means...$5 Footlong

Off The Grid PR CHALLENGE 2011 from CrossFit Off The Grid/OTG on Vimeo.

In order to compete,
this needs to be completed by today!!!!!

CROSSFIT GAMES INFO

1)  Register as an athlete.  

2)  Sign up for either the 'Off The Grid Team' or the 'CrossFit OTG Team'.

3)  Register through our gyms from the link above

There will be no sessions in Williamstown or EHT this Saturday due to us hosting the Running/Endurance Cert

ADVANCED
"Joanie loves Chachi - ADV"
15-13-11
Front Squat @ 50% of 1RM
V - Ups
then:
11-9-7
Deadlift @ 50% of 1RM
Burpees


FIRE-BREATHER
"Joanie loves Chachi"
9-7-5
OHSQ @ 75% of 1RM
Row Cal's
then:
5-3-1
Deadlift @75% of 1 RM
Burpee Box Jumps 32/24"


CA$H OUT:
Bench Press
3 Rds
AMRAP - 1 min on/1 min off
135/95lbs


Post time, total and thoughts to comments.


OHSQ - you may use a rack, but if dropped, you must return the bar to the rack either by stripping the weight and then re-adding it or by just cleaning it back to the rack and continuing

You must enjoy the company of yourself, before embracing other's company..

rEsT dAy!!


CROSSFIT GAMES INFO

1)  Register as an athlete.  

2)  Sign up for either the 'Off The Grid Team' or the 'CrossFit OTG Team'.

3)  Register through our gyms from the link above

Congratulations to ALL of our athletes for competing in both the PALEO and PR CHALLENGES!!


PALEO WINNERS
(%'ages are based off of the % of total body fat lost from 1/10/11 to 3/12/11)
Top 2 Men:
JP Rinylo - 54.5%
Started at 11% and went to 5%
Paul Cleary -42.9%
Started at 21% and went to 12%

Top 2 Women:

Laurie Denton - 40.3%

Started at 23.9% and went to 14.3%

Sonny Rosa -38.1%

Started at 30.3% and went to 18.7%

PR CHALLENGE

MOST IMPROVED

(%'s are based off of INCREASED work capacity)

Top 2 Athletes:

Maria Trethaway (Rx'd) - 31.1%

Started at 22:21 and went to 15:24

Nikki Odell - 30.96%

Started at 19:26 and went to 13:25

PR CHALLENGE

FASTEST TIMES

Top 2 Women:

Maria Trethaway (Rx'd) - 31.1%

Started at 22:21 and went to 15:24

Bambi Short (S band/rings) - 18.2%

Started at 20:25 and went to 16:42

Top 2 Men:

Doug Scholder (Rx'd) - 11:37

Justin Odell - 11:57

I always, turn the car around...

There will be NO SESSIONS in EHT today 3/12/10 due to the PR AND PALEO CHALLENGE FINALS being held in Williamstown @ 10:30 AM.

ADVANCED

"Off The Grid House WOD - ADV"

For time:

2 Rds of:

15 Thrusters 65/45lbs

15 Pull Ups

then:

250 Singles

then:

2 Rds of:

15 KB Swings 1.5/1pd

15 Burpees

then:

30 V-Ups

then:

2 Rds of:

15 Front Squat 65/45lbs

15 Push Ups

"Off The Grid House WOD"

* PR Challenge WOD *

For time:

2 Rds of:

10 Thrusters 95/65lbs

15 Pull Ups

then:

50 Double Unders

then:

2 Rds of:

10 Snatch 95/65lbs

15 Burpees

then:

30 T2B

then:

2 Rds of:

10 Power Clean 95/65lbs

15 Ring Dips

Post time and thoughts to comments.

This is your FINAL PR Challenge WOD!!  We'll be using your Preliminary time along with your modifications (if there are any) and comparing them to today's times.

Athletes participating in the PR/Paleo Challenges:

Red - both

Green - Paleo

Blue - PR

Dan Czeck

JP Rinylo

Bambi Short

Chris Derrickson

Wayne Clements

Mary Butterhof

Steve Moscola

Keily Velazuez

Paul Cleary

Brandon Gilmore

Stephanie Mazzoni

Fran Short

Sonny Rosa

Priya Wagle

Chris DiGiuseppe

Stephanie Pecora

Jeff Butterhof

Doug Scholder

Rich Giovinazzi

Aurea Boisvert

Paul DeMarco

Steve Pecora

Jen Derrickson

Dennis Sims

Lisa Gazzara

Patty Papania

Justin Odell

Laurie Denton

Kelli Gramlich

Patrick McDevitt

Eric Matlock

Steve Cocchi

Nikki Odell

Theresa Travers

Jackie Votta

Tony Merendino

Kyle McGrath

Kevin Musiakiewicz

Maria Trethaway

Brian Rosenberg

Amanda Leonetti