Ice bath...

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Tomorrow, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED

MFRT:

4 Rds

3 Negative Pull Ups @ 50X1

Rest 10 sec

100 Singles

Rest 1 Min

Training:

"Gretchen - ADV"

40 Deadlifts 245/165

FIRE-BREATHER

MFRT:

4 Rds

1 Rope Ascent

Rest 10 sec

40 Double Unders (or 60 sec/AMRAP)

Rest 1 Min

Training:

"Gretchen"

30 Deadlifts 345/225

Post MFRT results, time and thoughts to comments.

Supplemental Training:

Focus/Goals Work

Yak? Yacht? What's the difference..

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Friday, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED

Training:

"Breaking Point - ADV"

15 Min/AMRAP

5 Push Press 135/95

10 Box Dips

10 Air Squats

FIRE-BREATHER

Training:

"Breaking Point - ADV"

15 Min/AMRAP

3 Power Snatch 155/105

10 Ring Push Ups

10 Air Squats

Post rounds and thoughts to comments.

Training Notes:

Push Press/Power Snatch - Should be Tough - modify the load accordingly.

BBBC...

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Friday, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED and FIRE-BREATHER

Lift:

8 Min

Back Squat

Build to a Heavy Double Quickly

ADVANCED

Training:

"Train Wreck - ADV"

4 Rds

15 KB Swings 1.5/1pd

15 Goblet Squats with KB used

15 Ring Rows

FIRE-BREATHER

Training:

"Train Wreck"

4 Rds

5 Power Cleans 205/135

10 Wall Ball 20/14 - 12’

15 Pull Ups C2B

Post loads, time and thoughts to comments.

Training Notes:

Power Cleans - Tough for all sets. Modify Up/Down accordingly.

R & R...

Rest Day!!

Happy Memorial Day!
Thank you to all that have served and continue to serve our country.  Your contribution to our way of life is immeasurable.

There will be no classes today.

Wodify

We are test-running a virtual whiteboard program to track your performances called 'Wodify' (workout times, lifts, etc.).  This is a program that will allow you to keep track of all of your workout information (results, comments, nutrition, etc) each day online along with becoming a bigger part of the Off The Grid/OTG Community.  The integration of Williamstown's program will be up shortly.

This program will allow you to see everyone's results throughout day for the current workout  as they happen, as well as, give you the ability to easily search previous workouts, lifts, etc. to track your PR's.

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Friday, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

Quality.

Rest Day!!

Congratulations to Jen and the Off The Grid Team for qualifying and competing in the 2012 NorthEast Regionals!

Williamtown and EHT will both be closed on 

Monday, May 28th for Memorial Day!

Wodify

We are test-running a virtual whiteboard program to track your performances called 'Wodify' (workout times, lifts, etc.).  This is a program that will allow you to keep track of all of your workout information (results, comments, nutrition, etc) each day online along with becoming a bigger part of the Off The Grid/OTG Community.  The integration of Williamstown's program will be up shortly.

This program will allow you to see everyone's results throughout day for the current workout  as they happen, as well as, give you the ability to easily search previous workouts, lifts, etc. to track your PR's.

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Friday, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

Partner Up...

Williamstown Session Time for Saturday 

Saturday 8:30am only

Williamtown and EHT will both be closed on 

Monday, May 28th for Memorial Day!

Wodify

We are test-running a virtual whiteboard program to track your performances called 'Wodify' (workout times, lifts, etc.).  This is a program that will allow you to keep track of all of your workout information (results, comments, nutrition, etc) each day online along with becoming a bigger part of the Off The Grid/OTG Community.  The integration of Williamstown's program will be up shortly.

This program will allow you to see everyone's results throughout day for the current workout  as they happen, as well as, give you the ability to easily search previous workouts, lifts, etc. to track your PR's.

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Friday, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED 

Training:

"Partition Kelly - ADV"

25 Min/AMRAP

Teams of 2

400m Run

30 Box Jumps 20”

30 Wall Ball 20/14

FIRE-BREATHER

Training:

"Partition Kelly"

25 Min/AMRAP

Teams of 2

400m Run

30 Box Jumps 24”

30 Wall Ball 20/14

Post rounds and thoughts to comments.

Training Notes:

This is an alternating exercise team workout.  Teammate A will complete the 400m Run, Teammate B will complete the Box Jumps, Teammate A will complete the Wall Ball, Teammate B will complete the 400m Run, alternating as such for 25 Min.  Keep your output high as you will get to rest after each movement.

Let it all hang out..

Williamstown Session Times for Friday and Saturday

Friday 6:30am, 9:30am and 5:30

Saturday 8:30am only

Williamtown and EHT will both be closed on 

Monday, May 28th for Memorial Day!

Wodify

We are test-running a virtual whiteboard program to track your performances called 'Wodify' (workout times, lifts, etc.).  This is a program that will allow you to keep track of all of your workout information (results, comments, nutrition, etc) each day online along with becoming a bigger part of the Off The Grid/OTG Community.  The integration of Williamstown's program will be up shortly.

This program will allow you to see everyone's results throughout day for the current workout  as they happen, as well as, give you the ability to easily search previous workouts, lifts, etc. to track your PR's.

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day.  You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.  

If you miss a day, you can make those reps up the next day.  Missing a day in this Challenge will really penalize you.  Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Starts Friday, June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym.  Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE!  A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?!  Sign Up today in each gym on our Sign-Up sheet!  Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED

"Spasm - ADV"

10 Rds

100ft Shuttle Sprint

7 Burpees

100ft Shuttle Sprint

10 KB Swings 1.5/1pd

FIRE-BREATHER

"Spasm"

10 Rds

100ft Shuttle Sprint

7 Burpees

100ft Shuttle Sprint

7 KB Swings 2/1.5 pd

Supplemental Training:

Focus/Goals Work

Post time and thoughts to comments.

Training Notes:

This is an AEROBIC workout.  Be sure to pace accordingly.