ADVANCED
Training:
"Annie - ADV" 
250-200-150-100-50 
Singles
50-40-30-20-10
Sit Ups - Anchored
(Last completed 1/24/12)

FIRE-BREATHER  
Training:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups - Anchored
(Last completed 1/24/12)

Supplemental Training:  
Focus/Goals Work 

Post time and thoughts to comments.

Dream while your awake..

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

ADVANCED and FIRE-BREATHER

MFRT:

4 Rds

Front Squat 4-6 @ 30X0

Rest 10 sec

AMRAP Negative Pull Ups @ 50X1/COVP Pull Ups

Rest 2 Min

ADVANCED

"Annie"

250-200-150-100-50

Singles

50-40-30-20-10

Sit Ups - Anchored

(Last completed 9/8/11)

"Annie"

50-40-30-20-10

Double Unders

Sit Ups - Anchored

(Last completed 9/8/11)

Post loads, time and thoughts to comments.

Training Notes:

COVP Pull Ups - Chin Over Vertical Plane Pull Ups - Chin must break the vertical plane of the pull up bar for rep to count

Negative Pull Ups - If you're unable to maintain at least 5, use the rings.

Serendipity...

Schedule Changes
EHT- 3:30pm classes will return starting Thursday 9/8.

Williamstown-3:30 classes
Monday, Wednesday and Friday.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 43


ADVANCED
Training
5 Rounds
Deadlift 3-5 @ 20X0
Rest 10 sec
60 sec Handstand Hold
Rest 3 min 
+
"Annie"
250-200-150-100-50
Singles
50-40-30-20-10
Sit Ups - Anchored


FIRE-BREATHER
Training

5 Rounds

Deadlift 3-5 @ 20X0

Rest 10 sec

60 Sec AMRAP Handstand Push Ups

Rest 3 min 

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups - Anchored

(Last completed 3/8/11)

Post loads, time and thoughts to comments.


When  you're given a range of reps (ie 3-5), start with a weight that challenges you to hit the high # (5) and increase the weight each set to get the low #(3).  If you end up with a rep total lower than 3, (2) before the end of the five rounds, keep the weight and try and get 2 again.

Introduce yourself for no reason...

Kristi OHSQ 95 x 15 from CrossFit Off The Grid/OTG on Vimeo.

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

CONGRATULATIONS to Sonny for getting her L1 Cert!!

ADVANCED

Lift:

Front Squat

Work up to 2 sets of 15 for max weight

WOD:

"Annie-ADV"

250-200-150-100-50

Jump Rope (Singles)
50-40-30-20-10
Sit Ups - Anchored

FIRE-BREATHER

Lift:

OHSQ

Work up to 2 sets of 15 for max weight

(Last completed 11/15/10)

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups - Anchored

(Last completed 11/17/10)

Where's our foam rollers...?

What kind of eggs are you buying? Pastured, Organic, Omega-3 enriched, Cage-Free, Free-Range, Natural, No-Added Hormones, Vegetarian Diet, etc...What's your best option?
Want to know MORE about what type of eggs you're eating....check out the whole9's blogpost HERE!!

Skill:

10 min

Handstand Push Up Work

Focus: Up the ante!!! ROM on Rings, Parallettes, Plates, etc..

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 8/14/10)

We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing March 12, 2011. The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement.

The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system. It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!

We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50.

The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.

Let's eat well together!!

Thanksgiving Hours:

Wednesday:

Williamstown - 6:30am,9:30am, 4:30pm, 5:30pm

EHT - 9:30am, 4:30pm, 5:30pm

Thursday:

CLOSED

Friday:

Williamstown - 12pm

EHT - 12pm

I'm kidding, I'm kidding...

Skill:
10 min
Handstand Push Up Work
Focus: Up the ante!!! ROM on Rings, Parallettes, Plates, etc..

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 5/17/10)

Can you see them...

Our future looks promising!!!

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 1/15/10)

Come get your YOGA on tomorrow at 9 or 10:30!
This is a Free class!
Come in and check it out!

We will be closed on Friday, May 21st and Saturday, May 22nd

for the CrossFit Regional Qualifiers held in Albany, NY.

What if I wanted to break...

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression and time to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 7/14/09)

Dancing on the ceiling..

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post time to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 4/14/09 - exactly 3 mos)

500m Row to follow WOD

Grapevine...

"Annie"
Double Unders/Sit Ups
50-40-30-20-10

Sit Ups are anchored with the abmat.
Post time to comments.

Halfway through the "Triple Threat Abmat Challenge"! Can anyone see the finish line yet? Is this challenge too easy, too hard, annoying, just right, etc..? Do you see any results? Let us know what you think. Post thoughts to comments.


The Triple Threat Abmat Challenge
Day 30 = 90
Buy in = 1,395