Whirring...

Burpee Challenge

Day 20

 Leah G

 Patty P

 Alexis C

Nino C

ADVANCED and FIRE-BREATHER
Lift:
Press
3-3-3 @ 80% of 1RM


ADVANCED
WOD:
"Suspect - ADV"
3 Rds
10 Thrusters Unbroken
35 Sit Ups - anchored


FIRE-BREATHER
WOD:
"Suspect"
3 Rds
10 Squat Cleans Unbroken
35 Sit Ups - anchored


Choose a weight for the Thrusters/Squat Cleans that will be both physically and psychologically challenging to go Unbroken for all 3 Rds

Enjoying is Enlightenment...

Weather and Session Update:

There will be no morning classes tomorrow.  We will keep you updated for the evening sessions on tomorrow's blog post.  Thank you for your understanding!

Lift/WOD:
"Surplus"
Press 1.1.1 x 5
(Use same weight for all sets, but pick a weight that will be psychologically challenging in the 4th and 5th sets.)
Rest 10 sec between and after each rep-
Immediately following the 3rd rep complete:
15 KB Swings Unbroken
Use same weight for all sets, but pick a weight that will be psychologically challenging in the 4th and 5th sets.


Post loads used and thoughts to comments.


CA$H OUT:
Core Work
3 Sets of 10
GHD Sit Ups
GHD Raises

Laying underneath the palm trees...

Some 'Words of Wisdom' from the Positivity Blog.

Lift:

Press

9 Rds 0f 1.1

Maintain same load throughout
(Last completed 9/28/10)

WOD:

"Authenticity"

10 min/AMRAP

5 Snatch 135/95lbs

10 Ring Push-Ups


Post load, rounds and thoughts to comments.

Press 1.1 - Rack bar after 1 rep for a 10 sec rest, then complete 1 more rep - Rest 45 sec btwn sets for 9 Rds

PALEO SEMINAR

SIGN UP HERE!

BOTH "PR/PALEO CHALLENGE"

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ONLY THE "PR CHALLENGE"

SIGN UP HERE!

ONLY THE "PALEO CHALLENGE"

SIGN UP HERE!

We have HEAT!!

Off The Grid Challenge

WOD's and Standards

Check 'em out HERE!!
Note: In the link, be sure to check the bottom of the page for the Heat times.


OTG Athletes:  Be sure to start tapering your volume, loads, and intensity for the rest of the week to stay fresh for Saturday!!

Lift:

Press

3-3-3

(Last completed 9/28/10)

WOD:

"The Vortex"

10-1 HSPU hands on 45/35lb plates to abmat

25 Double Unders between each set

10 HSPU, 25 DU, 9 HSPU, 25, 8 HSPU, 25 DU.....1 HSPU, 25 Double Unders

Post loads, time and thoughts to comments.

Come out and support your fellow CrossFitters Saturday in the Off The Grid Challenge in Williamstown from 9:30 am to 5pm.  Hope to see you there!!

Crawl through the fire...

Lift:
Press
1.1 x 4 - (Rack weight after 1st rep for 10 sec, then press 2nd rep)
(Last completed 9/1/10)


WOD:
"Johnson"
50 Box Jumps 24"
then:
3 Rds
10 Burpees
10 Push Press 95/65lbs
then:
50 Box Jumps 24"


Post loads, time and thoughts to comments.

Check out and register for The CrossFit OTG Open Fitness Challenge Saturday November 13, 2010 here.  Tell your friends and family to save the date to compete or to cheer you on!!

IIIISSSSS THAAAAAT CLEEEAAARRR?!?!

Lift:
Heavy Press
1.1.1 x 5
(Last completed 7/19/10)


WOD:
"Big Bang"
5 min/AMRAP
5 OHSQ 135/95lbs
7 Push Ups


Rest 1 min


5 min AMRAP
5 Jerks 135/95lbs
7 Pull Ups C2B


Post loads, rounds for each and thoughts to comments.

1.1.1 x 5 - Complete 1 Press, Rack bar and Rest 10 sec,  Complete 1 Press, Rack bar and Rest 10 sec, Complete 1 Press, Rack bar and Rest 10 sec for 5 sets

Say Hey...

Lift:
Heavy Shoulder Press
3-3-3+
Complete each set starting w/ 65%, then 70%, then AMRAP of 75% of your 1 RM
(Warm-Up w/ 2 sets of 40% and 55% of your 1RM)
(Last completed 6/21/10)


WOD:
2009 NEQ WOD #1

12 min AMRAP

5 Thrusters 135/95lbs

10 Burpees

(Last completed 11/24/09)

Post loads, rounds and thoughts to comments.

Do it for yourself...

Lift:

Heavy Press

3-3-3-3-3

(Last completed 5/25/10)

WOD:

"Gina"

21-15-9

SDHP - [Sumo Deadlift High Pull] 115/75lb

T2B - [Toes to Bar]

(Last completed 3/6/10)

Post loads, time and thoughts to comments.

Are you coming!?

Remember to:

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen NAVY

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and end at the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Leggo my ego....

Lift:

Push Press

3-3-3-3-3

(Last completed 3/15/10)

WOD:

"The Hammer"

25 Pull-Ups C2B

then:

5 Rds

10 Ring Dips

10 Pistols (5 each leg)

then:

25 Pull-ups C2B

Post loads, time and thoughts to comments.

Get your stretch on...

Sam and Chris finish up 'The Baseline'

Tania finishes a jerk

Lift:

Press

1-1-1-1-1

(Last completed on 10/26/09 and 3/26/10)

WOD:

"Invincible"

10-1, 1-10

FRSQ 135/95lbs

Pull Ups C2B

Post loads, time and thoughts to comments.

*FREE* Yoga today 5/15 @ 10:45 am

Saturday Session time in EHT back to 9:30AM!!!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Who you grow to love becomes family...

Lift:

Heavy Press

3-3-3-3-3

(Last completed 10/26/10)

WOD:

30:30

10Rds

Wall Ball 20/14lbs

Box Jumps 20"

Post loads and totals to comments.

30 sec of Wall Ball's followed by 30 sec of Box Jumps followed by 1 min of rest for 10 Rds.

There will be no sessions tomorrow.

It only takes one....

Lift:
Heavy Shoulder Press
1-1-1-1-1
(Last done 10/26/09)


WOD:
"Even Steven"
10 min/AMRAP
6 FRSQ 135/95lbs
8 Box Jumps 24"
10 Push Ups

Post loads, rounds and thoughts to comments.

Muay Thai to the back of the neck...

Lift:

Press

1-1-1-1-1

WOD:

Row

5 Rds

45 sec of work:15 sec of rest

Max effort during 45 sec

Post loads and total meters rowed to comments.

(Hand maintenance is a MUST this week!)

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 12

I can fake it all...

"Shoulder Press"

1-1-1-1-1-1-1

50 Burpees for time.

Post loads and time to comments.