Lift
Push Jerks
1.1 x 5 sets
(1 Push Jerk, rack weight for 10 seconds, 1 Push Jerk equals 1 set for 5 sets. Rest as needed between sets.)
WOD
DU/KB/PJ
4 Rounds
50 Double Unders
30 KB Swings 1 1/2-1P
10 Push Jerks 135/95
(last completed 12/08/09)
Hey OTG! I wanted to let everyone know that we are now offering a FREE intro class every Saturday morning at 9:30 in both locations! We feel this is a great way for us to expose new people to the wonderful world of CrossFit!
The class will run for an hour, and consist of a quick rundown of what CrossFit is, a warm-up with instruction on the movements, and the workout itself.
We think the group class setting is the best way to truly capture the "atmosphere" and "experience" of what it's like to workout at the best CrossFit facility in Jersey! If you have any friends or family who want to come try us out, awesome! They don't need to call or email, just come in on Saturday morning ready to work out. You are more than welcome to come too! If you have any questions, hit us up!
Thursday, September 16, 2010
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8 comments:
I'm at a spa/fitness resort in Tampa at a really good, really expensive surgical course, and all I can think about is killing Fran in the "fitness center". Screw surgery, where's the bumper plates!!!!
Get after it Atlee!! I want some hotel Fran footage!
Lift: 115-135-155-175-205
Wod Rx'd- 14:41
Thanks for the help on the Double Unders Justin!
Great Job 4:30!
Fantastic job 4:30 crew! Justin, like clockwork! ;)
Lift: 65-75-80-85-95(pr)
WOD: 17:42/65lb
Last time 21:10...it's the DU's! Next time, upping the weight! :)
Doug & K-Pop, stellar! Jax, you've got even more room! Mary, thanks for sweatin' it out next to me!
Doug way to kill it!
Awesome job today W'town!!! Today's WOD was a big gut check and you all pushed hard for me and I'm really proud of you guys! Not an easy workout to mentally keep going, especially with the double unders...and a few KB swings!
I felt obligated to suffer along with you all today, so I did this in your honor...(by myself..insert sympathy for me here...)
Lift: 135-155-185-205-215 (all split...working on improving that lift)
WOD: 15:23
Holy KB swings! Tried to manage rest as much as possible, but struggled to maintain a specific breathing strategy in the last 2 rounds...went 5/2/3 last set of Jerks...with my shirt off!
Sonny, welcome to the OTG family! Had a blast hitting every movement in the playbook with you, and way to crush the baseline!
What a workout! Missed this one the last time.
Lift: 65, 75, 80, 85, 95, 105 Think I might have been able to go a tad heavier that last set
WOD: 75lbs. 18:56
Those KB's were what got me! Think my forearms are STILL locked up.
See you guys tomorrow! Great job 4:30. Doug - you crushed it.
After three nights steady now, I may need a week off. Kidding, but seriously with the KBs in two nights my hands are tore up and my legs and shoulders are on fire.
Don't remember my lifts but workout was 18:45 with 2 rounds of DUs and 2 rounds of singles. When I realized I was a round behind the crew, I knew singles were necessary. However, I managed to knock out 100 singles with no breaks and caught up.
Cross fit has reshaped my idea of pain and satisfaction. Thanks to everyone for kicking the crap out of me :)
wod was dirty but more importantly...did the 5 pull ups without a band. holllaaaa
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