Don't stop...unless there's a sign that says so...

Rest Day 


Off The Grid and OTG Affiliate Cup Teams Announced!!!


Congratulations to the following athletes for making the Teams!!


CrossFit Off The Grid
Men
Joe Onorato
Mark Saber
Nick DiMatteo
Women
Kristi Kinsey
Lindsay Wright
Michelle Barbera


CrossFit OTG
Men
Adam Steel
John Malecki
Brett Schoenfelder
Women
Leanna Boyle
Sammy Reid
Jen Carr


If you haven't done so and are interested in participating in the ToughMudder on May 2nd, today is the last day to sign up for our group discounted rate of $70.  Our group name is 'Off The Grid' and our start time is Noon.  Register here.  Let's throw around some legitimate ideas for what to wear to an event like this.  


Post thoughts to comments.

There's a cap...

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
50 Walking Lunge
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall ball 20/14lbs
50 Burpees
50 Double Unders

Post time to comments.

(Last completed 4/25/09)

Knight to know you...

We are canceling the morning sessions at both boxes today. We will post further cancellations if needed.


Canceled sessions:
Williamstown - 9:30 am
EHT - 6:30 am and 9:30 am AND 12 pm


Skill:
Pistols
3-3-3-3-3


WOD:
"The Duo"
10 Rds
8 Ring Dips
8 Deadlifts - Unbroken- 185/135lbs

Post time and thoughts to comments.

Deadlifts - are to be done unbroken. Touch and go only. If you pause at the bottom, you must restart your set.

A BIG thanks to Lisbeth from CrossFit Watertown for writing the:

'CrossFit Affiliate Declaration of Independence'

We are CrossFit affiliates. United in purpose and devoted in action to the spread of functional fitness throughout our world.

We believe in high-intensity exercise designed to increase work capacity across broad time and modal domains.If we don’t really understand what that means, we look it up. And we study it until we know it like we know our middle names. More work faster. Every day.

We believe in the importance of the Workout of the Day. It doesn’t have to be the CrossFit.com WOD. It can be your WOD or my WOD or somebody else’s. We don’t have to agree which is best; we just have to CrossFit, physically and mentally.

We believe in the importance of Rest Days — and of learning on those days and every day. He who fails to learn on any given day is dead. Bring us to life.

We believe in the importance of competition and of community. We can have one and the other. Times will be written on the board. There will be a first finisher, and a second, and a third. And no one will get their feelings hurt — they will just try harder next time. We can battle and commune. Both can exist in a civil and productive society. This is that society.

We believe that the last-place finisher is trying as hard as the first-place finisher. And if they’re not, then it is our responsibility to help them learn how to work harder. They deserve our encouragement even more than the leaders.

We believe in the right of each affiliate to approach CrossFit in their own way: To teach it and adapt it in the best manner for their own affiliate members. We will support each other in our differences. Bickering is for fools. We will not be foolish. We will help each other.

We believe in what works. If something doesn’t work, we discard it and pursue that which does. There is no shame in experimenting and failing. There is only shame in never trying.

We are CrossFit affiliates. We work: we don’t just workout. We are building better bodies, better gyms, better minds, and better communities. We are building a better world.

"The Cheetah"
3 Rds
2 min AMRAP Squat Cleans 155/105lbs
1 min rest
2 min AMRAP Double Unders
1 min rest 

Post totals from each round and exercise and thoughts to comments.

When I see you smile...

Lift:
Snatch Grip Deadlift
3-3-3-3-3


WOD:
"The Phoenix"
For time:
100 Hollow Rocks
then:
3 Rds
10 Push Jerk 135/95lbs
20 Pull Ups


Post loads, time and thoughts to comments.

ABDC...

Skill:
Handstands
5 min
Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.
(Last completed 1/15/10)


WOD:
"One Bar AMRAP"
12 minutes/AMRAP
5 Overhead Squats 95/65lbs
7 Hang Power Cleans 95/65lbs
10 Sumo Deadlift High Pulls 95/65lbs
or
Heavy option:
3 OHS 115/85lbs
5 HPC 115/85lbs
7 SDHP 115/85lbs
(Last completed 8/31/09)

Post rounds and thoughts to comments.

Only time will tell...

"Bruiser"
For time:
500m Row
40 Squats
30 Ring Push Ups
20 KB Swings 2/1.5 pd
30 Ring Push Ups
40 Squats
500m Row

Post time and thoughts to comments.

Have you signed up for Sectionals yet?!!?  Make the competition a FUN experience!! It's your only opportunity to participate in the CrossFit Games individual competition!!  There is no, 'I'm not ready,' I'm out of my league,' 'I'm not strong enough,' etc...these are excuses that keep you from excelling - and again, it's going to be FUN!!  It's roughly 1 month away, and being held in Montclair, NJ on March 27 and 28. If you choose not participate, we encourage you to come up and support your fellow OTG athletes (there is a spectator fee).  You can register here.

Rest Day

Is it?

Getting Muscle-Ups wasn't always so easy....

Hijinks at OTG from CrossFit Off The Grid/OTG on Vimeo.

"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

Get on the podium...

Skill:
Double Unders
5 unbroken sets of a target number


WOD:
"Shocker"
6 Rds -  40 sec AMRAP/20 sec rest
Burpees/T2B

Complete AMRAP in 40 sec of Burpees then 20 sec of rest, then complete AMRAP in 40 sec of T2B, etc.. for 6 Rounds.

Post total burpees, T2B and thoughts to comments.

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.

We've always got more time...

Skill:
Back Lever (rings)
1-1-1-1-1
Work on progressions while maintaining a tight midsection


WOD:
"Core-y"
6 Rds for time:
10 Deadlift  225/135lbs
25 Sit Ups (anchored)

Post time and thoughts to comments.

That's not appropriate...

Lift:

Heavy Back Squat

5-5-5

(Last done 12/23/09)

WOD:

"Clean/Dip/Double Under"

5 Rds

5 High Hang Power Cleans 135/95lbs

10 Ring Dips

25 Double Unders

Post loads, time and thoughts to comments.

(Last done 6/26/09)

A little dab'll do ya...

Happy President's Day!!

FGB pics from September

Patty P at the top of her Push Press

E rows for calories while Joey O scores

Tom S during the SDHP's

"Fight Gone Bad"

3Rds - 1 min of AMRAP of each exercise with a 1 min rest after each round

Wall Ball 20/14 lbs

Sumo Deadlift High Pull 75/55lbs

Box Jumps 20"

Push Press 75/55 lbs

Row (Cal's)

Post total and thoughts to comments.

(Last done 9/25/09)

Standing at a bus stop...

Rest Day

Work inside the new Williamstown facility is underway!!

Looking into the bathroom area from the reception area

Looking in from the front door

Looking towards the bathroom area from the gym area

Post thoughts to comments.

Sun in the winter...

"Jeffrey"
8 Rds
20sec/10sec
Tabata Push Ups

then:

5Rds
7 Snatch 95/65lbs
10 Pull Ups

Post tabata score and time to comments.

Make a wish....

Skill:

Lateral Box Jumps

4 sets of 5 reps in each direction. Attempt to increase height with each set.

Focus on height, balance and transition.

WOD:

"The Baseline"

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Our quarterly "Baseline" WOD is upon us!!  Let's hit some PR's!!

(Compare results to 11/17/09)

Post time and thoughts to comments.

For those of you in Williamstown today, you can pull all the way up to the garage.

What's your price...

2/11/10
WOD:
"48"
12 min/AMRAP
4 Squat Clean Thrusters 155/105lbs
8 Burpees

Post rounds and thoughts to comments.

Post-WOD:
Work on 2 of your weaknesses

Off The Grid and OTG Group Sessions for Thursday 2/11/10
Williamstown - 4 and 6pm
EHT - 4:30 and 5:30pm

Off The Grid and OTG Affiliate Cup Teams
5/22/10 - 5/23/10

After considerable deliberation, we have decided that over the next 2 weeks we will be using the daily Skill/Lift/WOD's as a gauge for selecting the participants for each team.  This method of choosing our teams may change in the future, but we feel a cumulative effort over the span of 2 weeks will provide us with a wealth of knowledge to represent both gyms equally.  For everyone who demonstrated interest in competing(see below), we will analyze and review your skills, strengths, weaknesses, etc throughout these upcoming two weeks to make a decision.  This should be a fun process!! We hope all the athletes who make it are proud of being selected and all those that don't make it, you support your fellow OTG'rs in their efforts in representing YOUR Community! The teams will consist of either a 4 man/2 woman team or a 3 man/3 woman team.

If anyone is missing or added on accident, please post your intentions:
Off The Grid
Men
Mark Saber
Nick DiMatteo
Brett Schoenfelder
Joe Onorato
Adam Steel
Justin Lobb
Eric Matlock
Matt Mazzoni
Ryan Hennessy
Chris DiGiuseppe

Women
Nicole Gatelein
Lindsay Wright
Sammy Reid
Jen Carr

OTG
Men

Mark Saber

Nick DiMatteo

Brett Schoenfelder
Joe Pappano
Eric Matlock
John Malecki
Justin Lobb
Paul DeMarco

Women
Leanna Boyle
Kristi Kinsey
Michelle Barbera
Jackie Votta
Jen Carr

Gettin it done....

ALL sessions today are cancelled.  Be safe and blog away!!

Anyone up for the 'Tough Mudder" in May?

http://toughmudder.com/

Post thoughts to comments.

We all have a weakness...

Skill:
GHD Raise
3 sets of 7 reps - keep the tempo 2121 (down, pause, up, pause)

WOD:
"Hell-en"
3Rds
500m Row
21 Push Press 95/65lbs
12 Pull Ups

Post time and thoughts to comments.

Potential Closing tomorrow (Wednesday 2/10/10) due to unsafe driving conditions...stay tuned!!

From a fellow CrossFit Blog OPT!! Thanks for posting it James!
Watch the whole video if you have time, or watch some clips for inspiration....

I'll play you for it...

Lift:
Push/Split Jerk
1-1-1-1-1
(Last done 1/11/10)

WOD:
"Tara"
5 Rds for time:
7 SDHP 135/95lbs or 10 SDHP 95/65lbs
20 Push Ups

Post loads, time and thoughts to comments.

Heavier load is for building power/strength. 
Lighter load is for building wind/speed.

Can I go home...

Rest Day

Take a look at last year's video from the CrossFit Affiliate Gathering....from the inception of CrossFit to now....(It's about 1/2 way down the page)

http://www.regonline.com/builder/site/Default.aspx?eventid=797409

or if you have a mac click below..

http://media.crossfit.com/cf-video/CrossFit_FilFestTheEvolution.mov

Post thoughts to comments.

Powda....

Due to the inclement weather we will be closed today.


Stay safe and enjoy the warm comfort of friends and family!!

Sugarcoat...

Williamstown's New Box has a roof!!

LIFT:

Heavy Bench Press

2 Sets of Max Reps of BW

2 min rest between sets

WOD:

"Tabata Jones"

8 Rds 20 sec on/10 sec off

Hang Power Cleans 115/75lbs

KB Swings 1.5/1 pood

Sit Ups - unanchored

Box Jumps 24"

Post thoughts, total reps, and tabata scores to comments.

There will be no Saturday sessions (tomorrow) 2/6/10.

Laugh it off...

"The Kill"

Teams of 2-3

10 Rds

6 Burpees

9 K2E

12 Front Squats 65/45lbs

Post thoughts and time to comments.

There will be no Saturday sessions 2/6/10.

From the team of 2 or 3, one person will go through the 6,9,12 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.)

Been there before...

LIFT:

Heavy OHSQ

1-1-1-1-1

WOD:

"11"

11 min/AMRAP

11 Pull Ups

11 Wall Ball 20/14lbs

Pull Ups - chin must break vertical plane of the bar

Wall Ball - 10 ft target

Post loads, rounds and thoughts to comments.

The smell of burnt hair..

Skill:

Back Extensions

5 sets of 7

Use a tempo in movement. The up(concentric) and the down(eccentric) taking 2 sec each with a 1 second pause at the top and bottom.

WOD:

"Di-licious"

For time:

15, 12, 9, 6, 3 reps of

Deadlifts 185/115lbs

HSPU

Post thoughts and time to comments.

Hedgehog's left paw...

"Surrender"

21 Thrusters 95/65lbs

400m Row

18 Thrusters

400m Row

15 Thrusters

400m Row

Post time to comments.