Living the dream...

Rest Day

We will no longer be holding a 7 pm class on Friday's.

EVENTS:

'CrossFit Get-Together'

Saturday June 6th, 7pm at Taylor's in Williamstown

Wear CrossFit Gear to Taylor's to show gym unity (or we'll make you do an obscene amount of burpees before/during/after your next WOD) - If you have no OTG gear, check out our Cafe' Press store.

Let us know if you're coming by posting to comments.

Sad but true...

"Run/Dead/Dip"

400m Run

21-15-9

Deadlift 225/185lbs

Ring Dips

400m Run

Post time to comments.

Deadlifts - Weight must touch the ground at the bottom.  Shoulders behind the hips at the top. 

Ring Dips - Shoulder below the elbow at the bottom and elbow locked out at the top.

For OTG's NorthEast Qualifier Pics  

http://www.crossfitoffthegrid.com/gallery/main.php?g2_itemId=4091

Freak on a leash..

NEQ pics

"Overhead Squats"

100 Overhead Squats for time - 95/65lbs

Be sure to keep those shoulders 'activated' throughout the entire movement.  

Hip crease below knee for depth.  Pacing is a pretty tasty option.  Don't gas on your first 25!

Stove-top cookin'....

Rest Day

Mark after the last WOD

Ice what's sore....we're going to have 'fun' tomorrow!

The NEQ pics will be up soon.   I'm still waiting for Tiff's 200 pics.  

I'll post a link once they're up. 

Red Buckets filled with...

"NEQ WOD #3 "
10-9-8-7-6-5-4-3-2-1

Power Cleans 155/105lbs
Pull Ups C2B
KB Swings 1.5/1 pood

Post time to comments. (or completed rounds and reps)

There was a 15 min time limit on this one, but we're extending it to 20 min.
Power Cleans - Bar moves from ground to shoulder finishing with elbows in front of bar at the top rack position and hips and legs at full extension.
Pull Ups - Chest to Bar - From a fully locked out arm position to chest to bar. Chest must hit the bar in order for the rep to count.
KB Swings - At the top of the swing, your ear must be visible from the side in order for the rep to count.

2's day...

"2K Row"

Post time to comments.

If you're not falling off of the rower when you're finished, you didn't go hard enough.
Find a pace and stick to it. This is not a sprint (in the beginning), so choose your pace wisely.

Thank you for all of your well wishes. We were excited to go and represent OTG. We did our best and are proud of what we got accomplished. It was a terrific experience. One we hope ALL of our OTG students become a part of in the future.
The atmosphere was electric and invigorating. The warm-up and preparation give new meaning to the saying 3-2-1..GO!

Bring it, Brrrring it....

Rest Day

Happy Memorial Day!!

Get out there and play some games with family. Keep you're body moving. CrossFit is just around the corner.

Breaking it in...

Rest Day

Memorial Day weekend is in full effect.

Love it, or leave it...

REST DAY (For you guys and girls!!)

If you're reading this in the morning or afternoon - we're probably somewhere in the middle of hell right now - and loving every second of it! We'll do our best to get some pics and video up of our progress and the crazy NorthEast Qualifier scene.
Hope everyone is enjoying they're time off!

Living the dream...

Rest Day

Eric Matlock's 1 year Anniversary at CrossFit Off The Grid

This is one of Eric's first pics with us.

Brett, Kyle, and his son Brandon accompany us.

From OTG:

Eric has been a great asset to our gym, community and family. He has contributed countless hours to our gym without thought or question. We really appreciate all Eric has done for us and we are grateful to have him as a student/friend/trainer.

Eric's testimonial:

This time last year I was assigned to the local Police Academy, at my age I was looking for a way to keep up (and leave behind) the guys and girls in their 20's. Don't get me wrong, in my eyes, I was the picture of health and fitness. I have been weight training for close to 15 years and even got into some powerlifting. I was on the Internet, on one of those police blogs and had looked up this Crossfit thing in the past, looking at some of these guys, thinking their out of their minds. Sure their fit but they really don't look strong and in my world, it's all about strength.

So once again I start looking into this "Crossfit" thing, all the places I found are in North Jersey, and then there it was, OTG in Williamstown NJ, since I live in Millville, it's not that far. So I shot this guy (Nick) an e-mail, making sure to tell him that I am already in good shape and looking for a couple of new things to add to my program. Nick replied with some questions and next thing I knew, I went to my one-on-one with my older son Brandon. Now don't take this the wrong way, I walked in and saw Mark and Nick, two really great guys, the only problem is they looked "small", both around 160 - 170 lbs. What can they teach me? Well they showed me some exercises and ran me through a mini-Cindy. 10 minutes of work later, I was on my back thinking, "what the hell was that?" It was a great workout that put me in my place and showed me I was no where close to fit or even "in shape." But I still wasn't sold, I assured them that I was only looking to join for about three months and then I would move on.

Well that was one year ago, the guys and girls at OTG have become family. Those skinny guys Mark and Nick are like brothers to me and I would trust them with my life. It did take a while but after the level one cert at Fort Dix, I am now a Crossfitter for life. You will never catch me doing any more calf raises or arm curls. My wife is now a member of the gym, also level one certified and she never liked to work out with me (I'll let her tell that story when she reaches one year). For the line of work that I am in, Crossfit is the best way to prepare for the unknowing and unknowable, and that's what we face every day. I would like to thank Nick and Mark for sticking with me, I may not be the easiest person to train but you have made it a blast!
Sgt. E.C. Matlock

*1

A.C.E.R.T. District #3

Atlantic Co. Dept. of Public Safety

To follow...

"Team - Clean/Burp/Jump"
Teams of 2 or 3
10 Rds
7 Power Cleans 95/65lbs
7 Burpees
7 Box Jumps 20"

Post time to comments.

From the team of 2 or 3, one person will go through the 7,7,7 then rest, while the next person goes, and so on until it comes back to the original person that started. That is one round.
The rest will allow you to go harder in the movements, so push yourself.
(If you're doing this by yourself, keep track of your time for each round and make each rest period equal to that round's time.)

Thursday at 5pm is our only session today. If you can make it, we'd love to see you!

It takes two weeks of stitching..

"Tabata Row/PushUp"

:20 sec work/:10 sec rest w/ a 1 minute rest between exercises.

Row

Push Ups

Tabata's are 8 rounds of 20sec/10sec of work/rest.  Max effort during each 20sec interval is required for best results.  Maintaining the same number of reps throughout the 8 rounds is ideal.  

Scoring :  The lowest round is your score for that exercise.  

Total - Add lowest rounds together.

Push Ups - Full Rang of Motion (ROM) with shoulder below elbow for rep to count.

Post score for each exercise and total to comments.

What is it about CrossFit that makes us nervous before a workout? We're only exercising!?

It's someone's 1 year anniversary at OTG on Friday.  Can you guess who?

Post thoughts to comments.

There's no crying...

"BoxJump/Pull-Up"
5R
45 sec work followed by 15 sec rest of:
Box Jumps 20"
Pull Ups

Post total to comments.

Enjoy your rest - it doesn't last long.

I've got friends...

"NEQ WOD #1"

AMRAP in 12 min

7 Thrusters 135/95lbs
15 Burpees

Post rounds to comments.

Experience what we'll experience!

Albany's description of the WOD's:

Here are the two WODs we will be hitting on Saturday, May 23rd, Day 1 of the Northeast Qualifiers. Included below are the movements we will be using for each WOD and the standards you will be held to.
WOD 1:
As Many Rounds as Possible in 12 Minutes of:
7 Thrusters
15 Burpees
Weights:
Thruster Men: 135lbs
Thruster Women: 95lbs
Thruster standards: No racks will be used. Competitors must raise the bar to their own shoulders. If competitors choose to squat clean the bar off of the floor and the depth of the squat brings the competitors’ hip crease below their patella (to a legal squat depth), this can be the beginning of their first thruster. Otherwise, the competitor must lower their hip crease below the patella with the bar at the shoulders before beginning their first drive overhead.
One repetition will be counted when this full depth squat and a full lock overhead have been completed. A full lock overhead requires that the ear is visible in front of a fully locked arm (at the elbow) supporting the barbell. The knee and hip must also be locked and open in order for the repetition to count.
If the competitor is unable to drive the bar directly into a locked push press from the front squat, they may drive their body down under the bar (jerk), but the finish must be in a fully standing, fully locked overhead position as described above in order for the repetition to count.
Thruster Standards from Albany CrossFit on Vimeo.
Burpee Standards: The Chest must hit the deck at the beginning and the feet must leave the ground in an upright jump with an overhead clap at the end. Hips must be open at the top of the jump in order for the repetition to count. Not touching the chest, not leaving the ground, not opening the hip on the jump, not jumping into a vertical body position, and no clap will mean repetitions will not be counted.
Burpee Standards from Albany CrossFit on Vimeo.
Rational:
The Thruster and Burpee couplet is an excellent combination of a heavy weightlifting movement and a moderately high rep gymnastics movement. Neither the larger nor smaller athlete is favored in this workout making it a great baseline WOD. These movements are both low skill movements which move large loads long distances and quickly. Athletes will have to appropriately pace themselves over a 12 minute time domain.
WOD 2:
ROW 2000 Meters on the Concept 2 Rower
Row – Set the damper where you want it. A judge will set the rower to count down from 2000m. Row until the counter reaches 0m for time while staying on the seat and maintaining the feet in the straps. Not much more to say, embrace the suck!
Rational:
The 2000 meter row is one of the purest tests of work output. This single modality test challenges each athletes physical and mental toughness. If you've ever attempted an all out 2K row, you know exactly what we're talking about.
Good Luck!

Looks can be deceiving..

Rest Day

Slap it up, flip it, rub it down..

"Isabel"

30 Snatch 135/95lb

Post time to comment.

It's officially one week until the NE Qualifier.  Are you going?  Let us know - we do have extra rooms secured if you're interested.  It should be a great experience, and we at OTG are looking forward it.  Unfortunately, we will be closed on Friday, Saturday and Monday (May 22, 23, 25) due to the Qualifiers and the holiday.

Competing from OTG:

Mark Saber

Joe Onorato

Justin Lobb

Brett Schoenfelder

Nick Di Matteo

Zoning approval...!

"Muscle-Ups/Squats/SDHP"

5 Rounds

Muscle-Ups 3-men/2-women

40 Squats

6 Sumo Deadlift High Pull 135/95lbs

Post time to comments.

This is similar to the Northwest Regional Qualifier.  Each exercise is supposed to activate different muscle groups so as to not create muscle fatigue, but drive wind and intensity through the roof.  That being said - you should be able to go straight through without muscle fatigue.

Muscle Up - starting at a dead hang below the rings to full extension of the elbow above the rings (scale 3 - 9 Pull ups/3 Ring Dips - 2 - 6 Pull ups/3 Ring Dips)

Squat - open hip to hip crease below knee back to an open hip (no hunching over at the top!)

SDHP - sumo stance and narrow grip - pick weight up from the ground shin to chin (each rep the weight touches the ground - the weight is supposed to be heavy)

Again Congrats to The Triple Threat Abmat Challenge finishers!! OTG is proud of each and everyone of you who finished such a feat (5,490 is amazing).  What's next???....hmmmm..We have our mind set on something, 'fun.'

CHALLENGE FINISHERS: 

(This will constantly be updated as we get everyone's results in)

Eric Matlock

Tiffany Matlock

Stacey Saber

Andrea Clidy

Bob Orlandini

Danielle DiMatteo

Nicole Gaetlin

Leanna Boyle

Dom McNew

Rest Day (or is it?!)

The Triple Threat Abmat Challenge is OVER!!!
Day 60 = 180
Buy in = 5,490!!!

Congratulations to all those that muscled through the arse berries and the long stints of make-up sit-ups.  I am super impressed by those that stuck it out.  We will announce the names of everyone who completed the Challenge tomorrow. 

Over a boy...

"Kate"

400m Run

30 Kettlebell Swings 1.5/1 pood

20 Box Jumps 20"

400m Run

30 Double Unders

20 Pull Ups

400m Run

30 Sit Ups

20 Burpees

Post time to comments.

The Triple Threat Abmat Challenge
Day 59 = 177
Buy in = 5,310

What do you know...?

"Dead/Run"
3 Rounds
8 Deadlifts 300/195lbs
400m Run

This is the Rocky Mountain Regional Qualifier WOD #1, check out their description of the rules and reg's. http://www.rockymountainregionalcrossfitgames.com/

The Triple Threat Abmat Challenge
Day 58 = 174
Buy in = 5,133

The Mission..

"Grace"

30 Clean and Jerks 135/95lbs

Post time to comments.

The Triple Threat Abmat Challenge
Day 57 = 171
Buy in = 4,959

Lisztomania..

Rest Day

The Triple Threat Abmat Challenge
Day 56 = 168
Buy in = 4,788

Two Weeks Til..

"Carry this..."

3 Rounds

200m Run carrying 45/25lbs plates

200m Run

12 Overhead Squats 95/65lbs

21 Burpees

Post time to comments.

You can carry the plate however you like.  OHSQ's are hip below knee and burpees are chest to deck and arms overhead with full extension of the hip at the top.

The Triple Threat Abmat Challenge
Day 55 = 165
Buy in = 4,620

The O-River..

"The Baseline"

Row 500m

40 Squats 

30 Sit Ups (abmat)

20 Push Ups

10 Pull Ups

Post time to comments.

This 'mini' workout is exactly that - a 'baseline.'  We're going to use this WOD to measure your improvement as well as our programming.  We will be integrating it into your workouts once every quarter as the warm-up for any given WOD.  All future clients will be put through this workout in their intro session. 

(If you haven't done so, make sure you write down your email address at the gym.)

I hope the hands have healed up a bit - GET SOME!

The Triple Threat Abmat Challenge
Day 54 = 162
Buy in = 4,455

lay-out

Rest Day

The Triple Threat Abmat Challenge
Day 53 = 159
Buy in = 4,293

The kids don't stand a chance..

"Pull/Swing/Sit"

5 Rounds

15 Pull Ups C2B

20 KB Swings

30 Sit Ups

Post time to comments.

Only 8 days left!  Who is still in the Triple Threat Abmat Challenge?!  It has become much more difficult than anticipated.  Great job to those who are still in it - keep it up you're almost finished!!  To those who are out, there will be a greater incentive in the future to stay in or to participate.  There's one coming up soon!! A PR-CHALLENGE!!

The Triple Threat Abmat Challenge
Day 52 = 156
Buy in = 4,134

Sunshine and Kittens

Courtesy of CrossFit Oakland and D.T.

"Push/Pull/Jump"

20 min AMRAP
7 Push Ups
7 Sumo Deadlift High Pulls 95/65lbs
7 Box Jumps 24"


Post rounds to comments.
If you haven't already done so, start keeping track of the CrossFit Games Qualifiers and the participants from the main site or just visit http://games2009.crossfit.com/. You are a part of something bigger than OTG. The CrossFit Community grows with your input and participation. Get out there and spread the word for us and CrossFit as a whole. If you want to know how to approach people or don't know how to explain it, Mark and I would love to be able to help you with that (we can also give you business cards to pass out). Your word is priceless to our success and your future experience at OTG.

The Triple Threat Abmat Challenge
Day 51 = 153
Buy in = 3,978

If your life was a movie..

"Thrusters/Burpees"

3 Rds

10 Thrusters 135/95lbs

10 Burpees

Post time to comments.

The Triple Threat Abmat Challenge
Day 50 = 150
Buy in = 3,825

Rest Day

The Triple Threat Abmat Challenge
Day 49 = 147
Buy in = 3,675

"WOD non-existent"

The Triple Threat Abmat Challenge
Day 48 = 144
Buy in = 3,528

"WOD non-existent"

The Triple Threat Abmat Challenge
Day 47 = 141
Buy in = 3,384