Respect my house...

Rest Day

After 1 month, are you any closer to your New Year's fitness goals? Keep them at the forefront of your training!! Check them here!

Post thoughts to comments.

What if I wanted to fight...

"Max-a-millian"

3 min max

3 Power Clean 135/95lbs

3 Snatch 135/95lbs

1 min rest

3 min max

4 Ring Push Ups

4 Burpees

1 min rest

3 min max

5 Box Jumps 24"

5 Squats

1 min rest

3 min max

Double Unders

Post thoughts and totals from each round and final total to comments.

This Phenomenon...

Happy Birthday 'Rags'!!

Lift:

Heavy Deadlift

3-3-3-3-3

No 'touch and goes'. Reset hands and back for each lift.

(Last done on 12/9/09)

WOD:

Max Pull Ups

Once you come off the bar - you're finished. You may attempt more than once.

(Last done on 8/11/09)

Post loads and max to comments.

Drink ourselves to drown...

"Gag-inator"

30 T2B

then:

5 Rds

5 Push Press 115/75lbs

15 Jumping Squats

then:

30 T2B

Post time to comments.

The latest style...

The Female Throwdown Winners

Skill:

Pistols

3-3-3-3-3

WOD:

"Torcher"

4 Rds

10 FRSQ 135/95lbs

10 Burpees

10 Sit Ups

Post thoughts and time to comments.

You gotta get the king...

Slick #88, Jax, K-Pop, 'The Good Time', and Sammy

Lift:

Heavy Squat Clean

1-1-1-1-1

WOD:

"Box Jumps/Pull Ups"

5 Rds

45 sec work/15 sec rest

Box Jumps

Pull Ups

Alternate movements: Box Jumps, then Pull Ups, then Box Jumps, etc..

(Last done May 19, 2009)

Comprehension of the Insulation...

The Post-WOD pic of our OTG crew after the Throwdown

Skill:

Skin the Cat

Work on ROM and being comfortable in the inversion

1-1-1-1-1

WOD:

"SDHP/R.Dips"

7 Rds

10 Sumo Deadlift High Pulls 95/65lbs

10 Ring Dips

Post ROM and time to comments.

SDHP - Shin to Chin

Ring Dips - Dip starts and finishes at the top of the movement with fully extended arms. The depth is shoulders touching the rings.

(Last done on October 17, 2009)

The Art of Negativity

The mere fact that I have to bring this up is a little disheartening. Our "School of Fitness" is a place of teaching, learning, growing and prospering. We accept you into our 'classroom' and fill you with the knowledge and skills you need to excel through movements, workouts, mental barriers, weaknesses, life, etc. The last thing anyone in the 'class' wants to hear is how hard you think the workout is going to be or any other type of complaint. Of course it's hard - it's CrossFit. We were very forth-coming with this message when you started.

This never gets easier. You only get better. You signed up to be challenged. You signed up for accountability. You signed up to be tested both psychologically and physically. You signed up for results. You signed up for Community. You signed up for variety. You signed up for Elite Fitness. You signed up for CrossFit! You didn't sign up for - I can't, won't, don't or any other negative contraction you can think of.

Suck it up and get the work done. Focus on acceptance rather than resistance. Embrace the coach's decision to push you harder, further, longer. They have the confidence in your ability, technique, skill, development, strength, etc that you lack.

If you're within earshot of negativity, it's your responsibility to disrupt their thought process and promptly supply it with positivity. We're surrounded by negativity in the newspapers, tv, internet, friend's and family's old negative thought patterns, etc. Negativity is contagious, but so is Positivity. What do you want in your "School?" You can, will and do anything you set your mind to.

So, 'The Art of Negativity' is a lost art - and let's keep it that way!

Looking forward to making your health, wellness, and fitness everything you've always wanted them to be. Get Some!

The Gift

Boom boom...

Rest Day

Congrats to all of our OTG participants in the "Winter Throwdown"!!

You all did terrific!

NEW GROUP SESSION TIMES!!!

W'TOWN

Tues 3-4pm

EHT

Mon & Fri - 6:30 to 7:30 am

Tues & Thurs - 5:30 to 6:30 pm

Me, you and the dancefloor...

Best of Luck to all of our OTG competitors!!

Rest Day

See you all at the "Winter Throwdown" at CrossFit 215 in PA!!

NEW GROUP SESSION TIMES!!!

W'TOWN

Tues 3-4pm (no more 4-5pm)

EHT

Mon & Fri - 6:30 to 7:30 am

Tues & Thurs - 5:30 to 6:30 pm

There will be no class today Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

Nice to know you...

Lift:

Heavy Bench Press

5-4-3-2-1

Increase loads for each set to find your 1 RM

WOD:

"14"

14 min/AMRAP

14 K2E

14 Wall Ball 20/14lbs

Post loads and rounds to comments.

NEW GROUP SESSION TIMES!!!

W'TOWN

Tues 3-4pm (no more 4-5pm)

EHT

Mon & Fri - 6:30 to 7:30 am

Tues & Thurs - 5:30 to 6:30 pm

There will be no class on tomorrow - Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

I got a feelin'....

Skill:

Double Unders

5 unbroken sets of a target number

WOD:

"Fran-k"

5 Rounds

10 DB Thrusters 45/35lbs

10 Pull Ups

Post Double Under target # and time to comments.

If DB's are not available, use a Barbell w/ 95/65lbs.

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'r at the Winter Throwdown in Phila!!

What do you know....

"Liz"

For time:

2 Rds

15 Overhead Squats 115/75lbs

30 Push Ups

then:

2 Rds

15 Clean and Jerk 115/75lbs

30 Row (Calories)

Post time to comments.

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

We have each other....

Skill:

Handstand Push Ups

7 min

Unbroken Ladder Up

WOD:

"Tabata Mash"

8 Rds - 20sec/10sec off

Jump and Switch Lunges

Sit Ups

Burpees

Post HSPU reps and totals for Mash to comments.

HSPU Ladder - You only have 7 mins to complete as many unbroken sets up the ladder starting with 1, then 2, etc..

Tabata Mash - Alternating exercises - starting with J & S Lunges for 20 sec/10 sec off, then Sit Ups for 20 sec/10 sec off, then Burpees for 20 sec/10 sec off (1 Round) then back to J & S Lunges, etc...

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

Sweet Disposition...

Lift:

Weighted Pull Ups

1-1-1-1-1

WOD:

"Christine"

3Rds

500m Row

12 Deadlifts BW

21 Box Jumps

Post loads and time to comments.

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

The Throwdown information is below!!!

Schedule:

8: 30 am - Volunteer arrival

9:00 am - Athlete arrival and registration

9:30 am - Athlete briefing and movement standards

10:00 am - Workout #1

12:00 pm - Break/Lunch

1:00 pm - Workout #2

3:00 pm - Result announcements/Beer social

5:00 pm - Closing remarks

*Schedule subject to change due to total number of athletes

Workout #1: (20 minute time limit)

250 meter Row

40 Kettlebell Swings

500 meter Row

30 Kettlebell Swings

750 meter Row

20 Kettlebell Swings

1000 meter Row

10 Kettlebell Swings

Men = 50 lbs KB

Women = 35 lbs KB

* Kettlebell Swings = swings must be overhead with ears in front of biceps

Workout #2 (15 minute time limit)

5 rounds of:

5 Thrusters

10 Burpees

+

30 Pull-ups

Men = 95 lbs

Women = 65 lbs

*All 5 rounds of Thrusters and Burpees must be completed before athletes can begin the 30 Pull-ups

**Thrusters = Hip below knee to locked out arms overhead with ears in front of biceps

***Burpees = Chest to floor with clap overhead while the feet are off the ground

****Pull-ups = Chin over bar to dead hang...kipping and butterfly pull-ups will be allowed

Bury me...

Day 5 of Construction

Rest Day

Less than 1 Week until the Throwdown!!! We will post the workouts once they are made public this week.

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

We are planning on leaving from the 'Garage' between 7:30 and 8:00 am to be there for athlete registration @ 9am. Anyone interested in coming up with us is more than likely!! Post/Email/Call if you are.

This was pulled directly from the 2010 CrossFit Games website!

"This year, the fight for "World's Fittest Gym" is going to be tougher than ever. There will be open registration for teams at the 13 worldwide Regionals (first come, first served). Only the top several teams from each Regional will be invited to compete in Aromas.

Rules:
At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women. All members of the team must actively train at the same facility, which does not have to be an official CrossFit affiliate gym.

At the Regional level, all the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.

There is only one team permitted per gym. We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes. But that is just a recommendation. The team itself qualifies, which means teams that qualify for the Games can make changes to their roster between the Regionals and the Games.

For teams that qualify for the Games, the rules will be slightly different. One key difference is that all teams must send six athletes, three men and three women, to Aromas. A non-participating coach is still optional.

An equal number of team spots and individual spots are allocated to each Regional. For example, if your Regional allocation for individual spots is 4 men and 4 women, there are 8 team spots allocated. Last year's champs, Northwest CrossFit, are prequalified and invited to the Games in Aromas.

There will be no team competition at the Sectional qualifiers. Team registration at the Regional will be open (first come, first served). There will be no open registration for individuals at the Regionals (everyone must qualify). This does not apply to the Master's competition, details of which will be coming shortly."

We'll be announcing tryouts shortly. They will more than likely be held on a Saturday/Sunday. The team members that qualify will be asked to train together as often as possible to develop chemistry and a solid 'team' bond. There is a possibility we will send two teams - one from each facility. Post your intentions and interest to be a part of the OTG Affiliate Teams to comments.

Code Red...

"101"

Teams of 3

12 min/AMRAP

400m Row

Push Ups

KB Swings

Example with Team Color: Mr. Pink rows 400m while Mr. Blue does Push Ups and Mr. White does KB Swings. Once Mr. Pink finishes his row, the team rotates to the next exercise. Total reps are counted with the highest total winning.

(Teams of 2 will complete rotation of 400 to Push Ups then 400 to KB Swings.)

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)

Time to show off..

Just a 'few' of the people who don't post!! Get STARTED!!

LIFT:

Heavy Snatch

3-3-3-3-3

WOD:

"Down and Up"

10-1, 1-10

Push Jerk 115/75lbs

Pull Ups

Push Jerk - 10, Pull Up - 1, Push Jerk - 9, Pull Up - 2, etc...

Post time to comments.

(last completed July 25 2009)

99.9% of germs...

OTG's new home in Williamstown!

Can you guess the hands in the pic?

Skill:

L-Sits

3 sets AMSAP

rest 60 sec between sets

WOD:

H.SQ.Clean Ladder 10-1 - UNBROKEN

Hang Squat Clean 135/95lbs

L-Sits - Knees are completely straight with ankles above hips.

H.SQ.Clean - Must be completed UNBROKEN. If you fail on your set of 7 by only getting 5, you must repeat the set of seven and so on. (As soon as the bar touches the ground the set is over/broken.)

Paper Tongues.....

Our EHT New Year's Eve Crew!!

"60"

6 Rds

10 Burpees

10 Ring Dips

Rest 5 min

Post WOD

For time:

Row 500M

Post times to comments.

You can't handle the truth...

Wanted to inspire those of you who aren't going as 'hard' as these fellow OTG'ers...

Lay it all on the line - every time!

Lift:

Heavy Push/Split Jerk

1-1-1-1-1

WOD:

"Mini-Cindy on Roids"

10 min/AMRAP

5 Pull Ups C2B

10 Slapping Push Ups

15 Jumping Squats

Post loads and rounds to comments.

Dry bones....

Rest Day

What are 2 of your 'non-healthy' food vices that you just can't go without?

Any chance of you minimizing/cutting them out of your diet?

Post thoughts to comments.

Be sure to get ALL the Big Coins....

Lift:

Deadlift

5-5-5

WOD:

"Jeremy"

21-15-9

OHSQ 95/65lbs

Burpees

Post loads and time to comments.

Mommy, shoosh....

"Toad"

Row 750m

then:

5 Rds

5 Deadlift 245/145lbs

10 Ring Push Ups

15 Sit Ups

Post time to comments.

Don't push me...DON'T PUSH ME!!

"The Nasty Girls"

3 Rds

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135/95lbs

Sub for 1 Muscle Up - 3 Pull Ups and 1 Ring Dip. So for the workout you would do 21 Pull Ups and 7 Ring Dips each round in place of the Muscle Ups.

Post time to comments.

Get the propeller hat....

"Bowser"

2 Rds

2 min AMRAP SDHP 95/65lb

2 min AMRAP Wall Ball 20/14lb

2 min AMRAP Push Press 95/65lb

2 min rest

Post totals from each round and final total.

Get away from me....

Lift:

Heavy Snatch Pulls

3-3-3-3-3

WOD:

"Luigi"

3Rds

10 BB Forward Lunges 135/95lbs

10 T2B

10 Burpees

Barbell Fwd Lunge - 5 each leg

Post loads and time to comments.

Don't touch the 'POW'.....

Skill:

Pistols

Use progressions to work on depth.

3-3-3-3-3

WOD:

"Mario"

7 min/AMRAP

7 Pull Ups C2B

15 Box Jumps 20"

Post depth/improvements and total rounds to comments.

High times...

Summer during the jerk

Rest Day

Make it a priority to revisit your 3 Fitness Goals every month. It will keep you focused and able to truly track your progress.

Tonight's gonna be a gooooood night....

Sara, Wayne, Kevin and Sammy getting it done.

"Unbroken"
7 Rounds

4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood

Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
Post time to comments.

(Last completed June 22nd and March 16, 2009)

Keep your standards high...

Happy New Year from OTG!!

We wish you ALL continued success and happiness in and out of the gym, and the best of times (literally and figuratively) this coming year. Stay positive and supportive and it will be returned to you 10 fold.

Post 3 Fitness Goals that you would like to achieve for 2010. Put it in print to hold yourself accountable and to make others hold you accountable. There is no goal too small to post!