No Low T here...

Squat Therapy
There are 200 squats today, so before we start lets work on them. We all have our weaknesses in our air squats whether it's the depth, (too high or too low), losing lumbar curve, chest falling forward, or knees tracking forward. Fixing these things will give you a stronger and more efficient air squat.

WOD:
4 Rounds
400m run
50 squats

Post time to comments.
(Last completed 10/8/2009)

NEW SESSION TIME FOR SATURDAYS IN EHT!!

Saturdays in EHT - Starting 5/1/10

There will no longer be a 9:30 am session - it will be replaced by an 8:00 am session.

Yoga is now scheduled for 9:30 am on Saturdays and a time TBA on Tuesday mornings.

6 to 8 weeks-for 6 to 8 months...

Lift:

Push Press
3-3-1-1

WOD:
'Jump and Sit'

Double-unders for 2 minutes

Sit-ups for 2 minutes

Double-unders for 90 seconds

Sit-ups for 90 seconds

Double-unders for 1-minute

Sit-ups for 1-minute

Double-unders for 30 seconds

Sit-ups for 30 seconds

Post loads, totals for sit-ups and double-unders to comments.

NEW SESSION TIME FOR SATURDAYS IN EHT!!

Saturdays in EHT - There will no longer be a 9:30 am session - it will be replaced by an 8:00 am session.

Yoga is now scheduled for 9:30 am on Saturdays and a time TBA on Tuesday mornings.

White chocolate wonderful...

Lift:

Squat Snatch
15 mins.

Main focus: Receiving the bar in the squat.

WOD:
'Dead/Jump'
5 rounds
5 deadlifts 275/185#
15 box jumps 20 in.

Post time and thoughts to comments.
(Last completed 6/29/2009)

Where's Mary?...

Skill:
L-sits
3 sets AMSAP-rest 60 secs. between sets

WOD:
'Need for Speed'
3 rounds
15 hang power cleans 135/95#
15 burpees

Post time and thoughts to comments.

This will be scaled as needed for speed. There is a video of Dave Lipson doing this in 2:57 on the main page.

Toothless...

'2 for 2'
2 rounds for each couplet
500m row
20 ring dips
then
15 front squats 115/75#
15 handstand push ups

Post time and thoughts to comments.

Thanks again to all of you for coming out on Friday, it was a blast! We will be having another one soon at the new Off The Grid box!

Nough said...

ReSt DaY

There's more?!!?!

De Lite...

"Eva"
5 rounds
800 meter run
30 KB's 2/1.5 pood
30 pull ups

Post time and thoughts to comments.

Show'em what you got...

30:15

30 seconds of work/15 second rest
4 Rounds
Push ups (reps=points)
Box Jumps (reps=points)

Sit Ups (reps=points)
Row (calories=points)

Post points and thoughts to comments.

You must complete 4 Rds of a movement before moving to the next one.

OTG Get-Together Tonight!!!

We will be holding a get-together this Friday the 23rd in EHT at 6:30 (following the 5:30 WOD)for all of our CrossFit athletes and their friends. The 5:30 session will be open to friends and family who want to experience a CrossFit workout. If you know someone who is on the fence, this is the time to show them what we are all about! Let us know if you would like to bring something to eat or drink! Looking forward to getting the whole OTG/Off the Grid family together!

The bar is on fire...

Skill:
Max Box Jump
Lets see some big jumps!!

WOD:

'Womanizer'
400m run
25 K2E
25 Wall Ball 20/14#
400m run
25 K2E
25 Wall Ball
400m run

Post height, time and thoughts to comments.

OTG Get-Together Tomorrow!!!

We will be holding a get-together this Friday the 23rd in EHT at 6:30 (following the 5:30 WOD)for all of our CrossFit athletes and their friends. The 5:30 session will be open to friends and family who want to experience a CrossFit workout. If you know someone who is on the fence, this is the time to show them what we are all about! Let us know if you would like to bring something to eat or drink! Looking forward to getting the whole OTG/Off the Grid family together!

Step by Step...

"Gut Check"
3 rounds
Same bar for each movement.
12 deadlifts 135/95#
9 high hang power cleans
6 push jerks

then, strip your bar and do...

3 rounds
Same bar for each movement.
12 deadlifts 115/75#
9 high hang power cleans
6 push jerks

Post time to comments. (bar stripping is part of your time, so know your plates)

OTG Get-Together This Friday!!!

We will be holding a get-together this Friday the 23rd in EHT at 6:30 (following the 5:30 WOD)for all of our CrossFit athletes and their friends. The 5:30 session will be open to friends and family who want to experience a CrossFit workout. If you know someone who is on the fence, this is the time to show them what we are all about! Let us know if you would like to bring something to eat or drink! Looking forward to getting the whole OTG/Off the Grid family together!

Over 12,000...That's what I do...

Lift:
Heavy Power Cleans
1-1-1-1-1

WOD:
"The Wretched"
500m Row
150 Double Unders
50 Burpees

Post time to comments.

OTG Get-Together!!!

We will be holding a get-together this Friday the 23rd in EHT at 6:30 (following the 5:30 WOD)for all of our CrossFit athletes and their friends. The 5:30 session will be open to friends and family who want to experience a CrossFit workout. If you know someone who is on the fence, this is the time to show them what we are all about! Let us know if you would like to bring something to eat or drink! Looking forward to getting the whole OTG/Off the Grid family together!

Nick's Got Flare...

"Beat Down"
10-1 Ladder
KB swings 1.5/1 pood
Thrusters 115/75
Box Jumps 24"

Post time to comments.

We will be holding a get-together this Friday the 23rd in EHT at 6:30 (following the 5:30 WOD)for all of our CrossFit athletes and their friends. The 5:30 session will be open to friends and family who want to experience a CrossFit workout. If you know someone who is on the fence, this is the time to show them what we are all about! Let us know if you would like to bring something to eat or drink! Looking forward to getting the whole OTG/Off the Grid family together!

Change your outdated beliefs...

ReSt DaY

Nebulas in bloom...

"OTG Relay"

TEAM WOD

Part 1:

Run 400m

30 Squats

30 Sit Ups

Part 2:

Run 400m

30 Box Jumps 24"

30 Pull Ups

Part 3:

Run 400m

30 KB Swings 1.5/1 pd

30 Push Ups

Post team time and thoughts to comments.

Everyone on the team must finish Part 1 before they can move to Part 2, etc. Only 1 person from each team will go at a time (unless there are 4 or more per team - 2 will go at a time). Tagging a teammate(s) initiates the next person on the team to go. If an odd # of athletes on a team, the smaller team must make up the difference of the runs and the reps. For instance, if there are 3 on Team Silver and 4 on Team Gold. Team Silver must make each of their athletes Row/Run an extra 134m and do 40 of each exercise and so on.

If there is less than 4 people at a session, run as one team. Otherwise, use the guide below to figure out your subs.

Team sizes and subs:

2 ppl and 3 ppl - 2 person team does 600m Run/Row and 45 of each exercise

3 ppl and 4 ppl - 3 person team does 534m Run/Row and 40 of each exercise

4 ppl and 5 ppl - 4 person team does 500m Run/Row and 38 of each exercise

5 ppl and 6 ppl - 5 person team does 480m Run/Row and 36 of each exercise

6 ppl and 7 ppl - 6 person team does 467m Run/Row and 35 of each exercise

I am reaching...

Skill:

GHD Sit Ups/Reverse Hypers

3 sets of 12 of each

WOD:

"Isabel"

For time:

30 Snatch 135/95lbs

(Last completed 5/16/09)

Post loads and time to comments.

Breakeven...

Lift:

Heavy Front Squats

1-1-1-1-1

(Last completed 3/3/09)

WOD:

"TaBaTa BuRn.."

8 Rds of each exercise w/ 20 sec work:10 sec rest

(Your score in each exercise is the lowest # of reps)

Push Press 75/55lbs

Hollow Rocks

Box Jumps 20"

Squats

Post scores of individual exercises and total score.

Dusty library....

"Helena"

3 Rounds

400m Run

21 Overhead Squats 95/65lbs

12 Burpees

(Last completed 4/17/09)

CA$H OUT:

3 sets of 12 GHD Raises @ 2121

Post time and thoughts to comments.

Black Hearted Love..

'Gag' group in EHT

ATLEE gets squished in Wtown

Skill:

Handstand Push Ups

7 min

Unbroken Ladder Up - 1, 2, 3 etc, until you fail on a set.

WOD:

"Skill Mastery"

5 Rds for time:

30 Double Unders

5 Muscle Ups

3 Squat Cleans 155/105lbs

Post ladder completion, time and thoughts to comments.

1 Muscle-Up = 3 Pull Ups/1 ring dip

Victorious...

Lift:

Heavy Snatch Balance

3-3-3

WOD:

"SDHP/Ring Push Ups"

For time:

30 Sumo DeadLift High Pull 95/65lbs

10 Ring Push Ups

20 Sumo DeadLift High Pull

20 Ring Push Ups

10 Sumo DeadLift High Pull

30 Ring Push Ups

(Last completed 12/22/09)

Post loads and time to comments.

Working on his ark...

ReSt DaY

Space Cowboy...

"The American Crippler"

200m Run

10 Deadlift 275/185lbs

5 Ring Dips

200m Run

8 Deadlift

10 Ring Dips

200m Run

6 Deadlift

15 Ring Dips

200m Run

4 Deadlift

20 Ring Dips

200m Run

2 Deadlift

25 Ring Dips

Post time and thoughts to comments.

*FREE* Yoga session today @ 10:45 AM in EHT!!

Blinded by the light...

"Cherry Pie"

5 min max reps of:

Ground to Overhead 155/105lbs

rest 3 min

5 min max reps of:

Burpees

rest 3 min

3 min max reps of:

Ground to Overhead 155/105lbs

rest 1 min

3 min max reps of:

Burpees

Post total reps of each and total to comments.

*FREE* Yoga session on Saturday April 10th 10:45 AM in EHT!!

I'm on fire...

Lift:

"CrossFit TOTAL"

1 Back Squat

1 Shoulder Press

1 Deadlift

(Last completed 12/30/09)

Post each max and total to comments.

All one Rep Max's. A total of 3 sets for each exercise to find your 1 RM. Combine total amounts for each to get CrossFit Total.

Back Squat must have full ROM with hip below knee.

Shoulder Press is a movement with no hip or knee flexion.

Deadlift is from the ground up with full hip extension at the top.

Fly like an eagle...

Lift:

OHSQ

3 attempts to get 15 reps of max weight

WOD:

"The Fixer"

Run 800m

20 Double Unders

20 Sit Ups

Run 400m

30 Double Unders

30 Sit Ups

Run 200m

40 Double Unders

40 Sit Ups

Post loads, reps and time to comments.

Abracadabra

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

(Last completed 2/9/10)

WOD:

"Dash"

10-1 and 1-10

Pull Ups C2B

Box Jumps 40"/32"

10 Pull Ups, 1 BJ, 9 Pull Ups, 2 BJ, etc...

Post time and thoughts to comments.

Roxanne...

"The CHIEF"

Five 3 minute rounds; 1 min rest b/t rounds;
3 Power Cleans - 135/95lbs
6 Push Ups
9 Squats
(Last completed 8/24/09)

Post each round's total and total number of rounds to comments.

Power Clean - hips at full extension and elbows in front of the bar (top) bar must touch the ground (bottom)

Push Ups - Chest to deck and full extension of elbows

Squats - hips below knee on squats (bottom) and hips at full extension(top)

Record total rounds for every 3 minute section, including fractions

(i.e. score = 7 rds + 6.3 rds + 6 rds + 6 rds + 6 rds = 31.3 rds as score)

10001110101....

ReSt DaY

Happy Easter!!

Thanks to Joey O for the vid!!

Hope it makes you smile!!

Enjoy your holiday!

Post thoughts to comments.

There's never a good enough excuse...

"Gag"
For time:

Run 800m

then

5 Rounds of:

5 Burpees

10 Pull Ups

then

Run 800m

(Last completed 4/24/09)

Post time and thoughts to comments.

*FREE* Yoga session today @ 10:45 AM in EHT!!

I imagine better things...

"Sectional #3"

17 min time limit for competition

(25 min time limit for OTG athletes)

30 OHSQ 95/55lbs

30 Pull Ups C2B

30 Snatch 95/55lbs

30 T2B

30 SDHP 95/55lbs

30 Squats

30 KB Swings 1.5/1 pood

Post time and thoughts to comments.

*FREE* Yoga session on Saturday April 3rd 10:45 AM in EHT!!

Run to get where you're going....

Lift:

Bench Press

2 sets of max reps of BW

2 min rest between sets

(Last completed on 2/5/10)

WOD:

"Push Press/Box Jump/Wall Ball"

15 Push Press 115/75lbs

10 Box Jumps 24"

3 Wall Ball 20/14lbs

12 Push Press

10 Box Jumps

6 Wall Ball

9 Push Press

10 Box Jumps

9 Wall Ball

6 Push Press

10 Box Jumps

12 Wall Ball

3 Push Press

10 Box Jumps

15 Wall Ball

(Last completed on 4/13/09)

*FREE* Yoga session on Saturday April 3rd 10:45 AM in EHT!!

Post time and thoughts to comments.