Ready for anything...

Skill:
Back Lever
Focus:  ROM and comfort in the inversion
(Last completed 6/10/10)


WOD:
"Pull-ey"
21-15-9
Snatch 95/65lbs
Row Cal's


Post time and thoughts to comments.

LABOR DAY!!

There will be no sessions on Monday Sept. 6th, 2010

September awaits...

Lift:
Heavy Back Squat
3-3-3-3-3
(Last completed 7/29/10)

WOD:

"Clean/Dip/Double Under"

5 Rds

5 High Hang Power Cleans 135/95lbs

10 Ring Dips

25 Double Unders

(Last completed 2/16/10)

Post loads, time and thoughts to comments.

You have Ping Pong!?!

REST DAY!!

Egoscue....

"Inappropriate"
For time:
25 Snatch 95/65lbs
25 C2B Pull Ups
25 Burpees
25 Power Cleans 95/65lbs
15 Snatch
15 C2B Pull Ups
15 Burpees
15 Power Cleans
5 Snatch
5 C2B Pull Ups
5 Burpees
5 Power Cleans


CA$H OUT:
Get off of the floor unassisted


Post time and thoughts to comments.

Would you mind demoing...?

"Tally for 2"
3 Rds
Using a running clock:
2 min AMRAP Box Jumps 32"/24"
30 sec rest
2 min AMCAP Row
30 sec rest
2 min AMRAP Sit Ups
30 sec rest


CA$H OUT:
For time:
3 Rope Ascents 20/15ft
Each one is timed separately


Post total of each, times and thoughts to comments.

Is that a leak....?

Skill:
Burgener Clean Warm-Up and Skill Transfer


WOD:
"Grace"
For time:
30 Clean and Jerks 135/95lbs


CA$H OUT:
L-Sits
3 Attempts/AMSAP
Ankles are above hip crease and legs are at full extension
You may use parallettes, rings, bar, etc...

Ralph, Lou?....oh yeah - Fred!

Skill:
Heavy Split Jerk
1-1-1-1-1
(Last completed a Heavy Push Jerk 8/10/10)


WOD:
"Coverage"
12min/AMRAP
4 Handstand Push Ups
8 Sumo Deadlift High Pulls 115/85lbs
12 Squats


Post loads, rounds and thoughts to comments.

Big Fish....

Skill:
Burgener Snatch Warm-Up and Skill Transfer


WOD:
"The Everett"
4 Rds
5 Power Snatch 135/95lbs
7 Ring Dips
9 T2B


Post loads, time and thoughts to comments.


Josh Everett - 2:58
Nick - 4:43
Joe O - 5:17
Mark (95) - 4:47

CA$H OUT:

3 Rope Ascents 20/15ft

My view was spectacular...

Off The Grid CF Oly Cert Attendees

Nick, Josh and Mark

Lift:
Heavy Deadlift
1-1-1-1-1
(Last completed 6/28/10)


WOD:
"Snapper"
3 Rds
10 KB Swings 1.5/1 pood
20 Box Jumps 20"
30 Double Unders


Post loads, time and thoughts to comments.

I will keep you in mind...

Rest Day!!!

CrossFit Olympic Certification 

today in Williamstown!!

Get your Clean/Jerk/Snatch on....

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 3:30,4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am,3:30, 4:30, 5:30pm

Saturday - 8:30am

Pawn to A4....

Rest Day!!!

CrossFit Olympic Certification 
today in Williamstown!!
Get your Clean/Jerk/Snatch on....

Check out the Chris Spealler Interview - here!!
Perfect for the current CrossFitter and future CrossFitter


*Williamstown and EHT*

There will be no Sessions today 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 3:30,4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 3:30,4:30, 5:30pm

Saturday - 8:30am

Trick of Faith...

Lift:

3 Position Squat Snatch

5 Ascending Sets of:

High Hang

Mid-Thigh

Floor

Focus: Vertical path of the bar, Explosive Hips, Pulling Under the Bar and Comfort in the Bottom Position

WOD:

"Control"

3 Rds

4 Min to complete:

10 OHSQ @ 115/85lbs

+

AMRAP of HSPU on 45lb plates

2 Min Rest

Score is the amount of HSPU completed.

Post loads, score and thoughts to comments.

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 3:30,4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 3:30,4:30, 5:30pm

Saturday - 8:30am

Get to know yourself on a deeper level...

Lift:
Heavy Power Cleans
3-3-1-1-1
(Last completed 6/5/10)


WOD:
"Interval - Floor Cleans/Wall Ball"
5 Rds
1 min AMRAP Floor SQ Cleans into FRSQ w/ 45/35lb or PVC
30 sec rest
1 min AMRAP Wall Ball 20/14lb to a 10' target
30 sec rest


Post loads, totals and thoughts to comments.

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 4:30, 5:30pm

Saturday - 8:30am

I'll sew you patches...

Skill:
10 min
Rope Climb
Focus: Technique
(Bring long pants or long socks....this could leave a mark...;)


WOD:
"Burpee/Pull Ups"
10-1, 1-10
The workout is an up and down ladder. 10 Burps, 1 Pull Up, 9 Burps, 2 Pull Ups....1Burp, 10 Pull Ups. 
Burpees - start from standing postition then chest and thighs to the floor then up to a jump with a clap behind the head and full extension of the hips. 
Pull Ups - arms at full extension to chin over bar.
(Last completed 3/15/10)

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 4:30, 5:30pm

Saturday - 8:30am

The Way I Am....

Lift:
Heavy Push Press
3-3-3-3-3
(Last completed 3/15/10)


WOD:
"Surrender"

21 Thrusters 95/65lbs

400m Row

18 Thrusters

400m Row

15 Thrusters

400m Row

(Last completed 2/1/10)

Post loads, time and thoughts to comments.

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 4:30, 5:30pm

Saturday - 8:30am

Don't give up on me....

Our new 'Floating' Pull Up Structure in Williamstown being put to good use.

Lift:
Snatch Balance @ X212
3-3-3
(Last completed 7/27/10)


WOD:
"Skipper"
15-13-11-9-7-5-3-1
SDHP 95/65
Push Ups


Push Ups - 2010 Games Standard - Plank position to chest to ground, pick hands up off of the ground, replace and press to full extension of the elbow.


Post loads, time and thoughts to comments.

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm
Tuesday - 9:30am, 4:30, 5:30, 6:30pm
Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm
Thursday - 9:30am, 3:30, 5:30, 6:30pm
Friday - 6:30, 9:30am, 4:30, 5:30pm
Saturday - 8:30am

Yeah, I'm talking to you...

Rest Day!

Did you fan us up on Facebook yet?!

We've been posting our pics there - check 'em out!


Fight Gone Bad V is coming September 25th!!
A fundraiser designed to assist the Wounded Warrior Project, LIVESTRONG, CrossFit Foundation and Sportsgrants Foundation.
Register here!!

I'm kidding, I'm kidding...

Skill:
10 min
Handstand Push Up Work
Focus: Up the ante!!! ROM on Rings, Parallettes, Plates, etc..

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts 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 5/17/10)

And so the saying goes...

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 5/12/2010 )


CA$H OUT:
3min/AMRAP
Double Unders


and if you're lucky...
Musical Med Ball


Post your time, total and thoughts to comments.


Our 1 year Anniversary in EHT tonight!! Please join us in EHT to celebrate! There will be no 6:00pm class today in Williamstown. There will be a 5:30 WOD and then a get together with food and drinks! Hope everyone can make it!!

Are you qualified...

Lift:
Heavy Overhead Squat @ 32X1
3-3-3-3-3
(Last completed 6/23/09)


WOD:
"Saturation"
30 Box Jumps 24"
then:
5 Rds
5 Push Press 115/85lbs
10 KB Swings 2/1.5 pood
then:
30 Box Jumps 24"


Post loads, time and thoughts to comments.

There will be no 6:00pm class this Friday in Williamstown. Please join us in EHT to celebrate our 1 year Anniversary. There will be a 5:30 WOD and then a get together with food and drinks! Hope everyone can make it!!

Get up, go out...

Our new Williamstown home

"The Carousel"
21-15-9
Power Cleans 155/105lbs
T2B


CA$H OUT:
3 Rds
AMRAP
Bench Press 135/95
rest for 10 sec
AMRAP
Double Unders
rest for 3 min


Post time, total reps of each and thoughts to comments.

There will be no 6:00pm class this Friday in Williamstown. Please join us in EHT to celebrate our 1 year Anniversary. There will be a 5:30 WOD and then a get together with food and drinks! Hope everyone can make it!!

So lately, I've found out...

Lift:

"Heavy Push Jerk"

1-1-1-1-1

(Last completed - 7/2/10)

WOD:

"Deadlift/Burpees - '08 Games"

5 Rounds

5 Deadlifts 275/185lbs

10 Burpees

Post loads, time and thoughts to comments.

(Last completed - 12/16/09)

The time is now...

"Cindy"
20 min/AMRAP
5 Pull Ups
10 Push Ups
15 Squats
(Last completed on 7/13/09)


Post rounds and thoughts to comments.


CA$H OUT:
3 Sets of 10 of your weakness(es)!

Our inaugural Williamstown WOD at the new box!!

Attention All Williamstown Athletes:

Your workouts are now at:

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

This was the 1st CrossFit workout that Mark and I completed.  'Cindy' was the catalyst that changed our lives.  Get after it today, and enjoy the new space!

I lean against the wind...

Rest Day!!


Thank you to all of you that have passed through our doors @ the Garage!  You've all changed us in some way for the better.  We appreciate all the well wishes, help and encouragement throughout the past 2.5 years - especially this last week!!
You are all part of our family.  The impact CrossFit has had on our lives is immeasurable.  The significance of 'you' on our lives is incomprehensible!
New beginnings bring new challenges.  Looking forward to growing with all of you!
Let's grow our OTG Community with positive, motivated and determined people.  Help us spread the word!!
See you all at the new box next week -
CrossFit Off The Grid
1165 N.Tuckahoe Rd
Williamstown, NJ 08094

This is how I really am...

Some memorable moments @ the garage the past 2.5 years

Prepping for our over-used dip stations

The vision takes verbal form

Our original set up

Our 1st order of equipment came in!!

How sweet it was to have a refreshing pool to cool off with after a tough WOD!

1st attempt at putting salt on open hands   =]

Andrea keeping the 'do' tight

Our 1st Halloween with Niki G, Mark, Leanna, Nick and Andrea

Our logos went up along with our HSPU 'mirrors'

The group finishing w/ Dom on his last 400m of 'Murph'

Our 1st 'Staff' photo at the garage:  Mark, Stacey and Nick

EHT WOD:

"The Burial"
3 Rds of:
10 Push Ups
10 T2B
then:
3 Rds of:
15 Box Jumps 24"
15 KB Swings
then:
3 Rds of:
200m Sprint
20 Walking Lunges


Post time and thoughts to comments.


The Final Garage WOD:
"The Garage Burial"
Teams of 2
400m Run
then:
100 Box Jumps 20"
100 KB Swings 1.5/1 pd
200 Sit Ups
100 Burpees
200 Double Unders
100 Deadlifts 135/95lbs
 E.O.D. Overhead Bar Carry 135/95
then:
400m Run


Teams must start and finish with the 400m Run. After the 1st 400m they may start at any exercise.  They must complete the repetitions of that movement before they move onto the next one.  They can be done in any order.  Only one person can do work at a time.


Post time and thoughts to comments.

You can only let yourself down...

Lift:
3 Position Squat Cleans
5 ascending sets of:
High Hang
Mid-Thigh
Floor
Focus: Vertical path of the bar, Full Hip Extension and Fast Elbows


WOD:
"Dan Druff"
30 Pull Ups Unbroken
15 Wall Ball 20/14lb "2 fer 1's"
20 Pull Ups Unbroken
15 Wall Ball "2 fer 1's"
10 Pull Ups Unbroken
15 Wall Ball "2 fer 1's"


Post loads, time and thoughts to comments.


"2 fer 1's" - Complete 1 Wall Ball. While the Ball is in the air, complete a full depth air squat. 2 refers to the amount of squats and 1 refers to the amount of Wall Ball per rep.

Hey Everyone!The post WOD Anniversary Party for today has been moved to next Friday,August 13th after the 5:30 session. Please come ready to eat, drink and have a great time! Thanks for all of your support this past year, this community is AMAZING!

Also, there will be no 9:30 class in EHT this Saturday the 7th. If the 8 is too early please feel free to join us in Williamstown for the final garage WOD, we would love to have you down here!

Last WOD at the garage Saturday 9:30, Do what you can to make it, this WOD will be a memorable one!!!