WAKE-UP!! DON'T WISH IT- LIVE IT!!

Sugar...the 'new' crack.


"The Baseline - on ROIDS"
600M Row
40 Wall Ball 20/14lbs
30 V-Ups
20 De-Load Push Ups
10 Pull Ups C2B


CA$H OUT:
3 Min/AMRAP
Double Unders


Post time, total and thoughts to comments.

The clothes make the girl...

A great resource for all things Paleo

Mark's Daily Apple

Lift:
Thruster
1-1-1-1-1
(Last completed 9/14/10)


WOD:
"Starring"
5 Rds
7 Thrusters 135/95lbs
12 T2B


or


"Heavy Starring"
5 Rds
6 Thrusters 155/105lbs
8 T2B - 10lb Med Ball btwn legs


Post loads, time and thoughts to comments.

December awaits...

REST DAY!!

I'm not asking for much....

Black Saturday Fun!!

"Death by COMBO - Dead Hang Pull-Up/Strict HSPU"

20 min/AMRAP
Strict HSPU - 45/35lb plate to abmat


Complete as many rounds as possible of: 
1 Dead Hang Pull-Up and 1 HSPU, then 2 Dead Hang Pull-Ups and 2 HSPU, then 3 Dead Hang Pull-Ups and 3 HSPU etc..for 20 min.

CA$H OUT:
Mobility WOD
Pick your shoulder elixir...

Post Pull-Up and HSPU rounds completed and thoughts to comments.

Why shop when you can CrossFit...

Black Friday Fun

"Pentagon O' Pain"

100

Push Ups

100  1 Mile  100

Double Unders  Run Box Jumps 20"

100  100

Push Press    Sit-Ups

65/45 (no anchor)

The workout is done in pairs. Each will start at different stations around the Pentagon. In order to move around it, you BOTH must complete the station you are on.

For instance, if Charlie and Rick were a team (Team AMAZING) and Charlie started on the Box Jumps and Rick started on the Double Unders, Charlie would have to complete 100 Box Jumps while Rick would have to complete 100 Double Unders before they could both advance to the next station - Charlie to Sit Ups and Rick to Push ups. The 1 mile run is started only after both teammates have completed all of the stations in the Pentagon. Have fun and work off those desserts!!

Post team names, time and thoughts to comments.

Thank you for all you do for us....

Happy Thanksgiving!

We would like to wish our OTG family a very Happy Thanksgiving!! Have a wonderful day and thanks for being apart of our lives! We are what we are because of all of you!!

Have a great holiday!!!

Today:

No Sessions

Friday:

Williamstown - 12pm

EHT - 12pm

I smell smoke...

CrossFit Hoboken is throwing a challenge in a couple weeks.  Team and Individual - Check out more info here.  (At the bottom)

Team "Delight"
Teams of 2
75 Overhead Squats 95/65lbs
25 Box Jumps 20"
50 Thrusters 95/65lbs
50 Box Jumps
25 Snatch 95/65lbs

75 Box Jumps

Post time, team name and thoughts to comments.

Only 1 person working at a time and you must finish each movement before moving on to the next.

Have a safe Thanksgiving Eve!!

Tomorrow:

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

EHT -9:30am, 4:30pm, 5:30pm

Thursday:

No Sessions

Friday:

Williamstown - 12pm

EHT - 12pm

AAA at the UA...

Made this yesterday and LOVED IT!!!  I also made Stacey's sweet potato dish from the competition...can you say yummy? Looks like everyone is jumping in the Paleo mindset early.  If so, how's it going?  If not, what's stopping you?

Lift:
Snatch Balance
3-3-3 @ X212

(Last completed on 7/27/10)

WOD:
"Pull/Swing/Jump"

10-9-8-7-6-5-4-3-2-1

Pull Ups C2B

KB Swings 1.5/1 pood

Jumping Squats 45/35lbs

(Last completed on 6/22/10)

Pull Ups - Chest to Bar - chest must hit for it to count (anything below the clavicle)

KB Swings - ear must be visible from the side at the top of the swing and legs, hips and arms locked out

Jumping Squats - bar on back, full extension of hips on the jump and hip crease below knee in squat

Post loads, time and thoughts to comments.

Wednesday:

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

EHT - 9:30am, 4:30pm, 5:30pm

Thursday:

No Sessions

Friday:

Williamstown - 12pm

EHT - 12pm

Anybody got a truck we can use...?

MMMMMM....Butter...

"Devastation"
6-4-2-4-6
Deadlifts 315/205lbs
10 Burpees


CA$H OUT:
Rope Climb
3 Ascents 20/15ft
Focus: Technique


Complete 6 Deads, 10 Burpees, 4 Deads, 10 Burpees, etc..


Post time and thoughts to comments.

Thanksgiving Hours:

Wednesday:

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

EHT - 9:30am, 4:30pm, 5:30pm

Thursday:

No Sessions

Friday:

Williamstown - 12pm

EHT - 12pm

We are a product of how we react to situations...

REST DAY!!

I'm now taking orders for our custom Black 'Off The Grid' Long Socks.
Just shoot me an email as to your size (Youth/Small, Intermediate, Adult-this was the size that we sold earlier) and quantity.  The socks are $10/pair.
If we get enough orders, I'd like to experiment w/ some different colors.
Any ideas?

Start thinking PALEO....
Have you tried any great 

Paleo 

recipes?  If so, we would love to try them too!!
Post your 2 favorite!!

We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing  March 12, 2011.  The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement. 

The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system.  It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!

We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50. 

The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.  

Let's eat well together!!

Thanksgiving Hours:

Wednesday:

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

EHT - 6:30am,9:30am, 4:30pm, 5:30pm

Thursday:

No Sessions

Friday:

Williamstown - 12pm

EHT - 12pm

Are you a fan of OTG yet...?

PROGENEX is celebrating their record sales month by giving free shakers to the first 50 people who place an order through the end of November. To get yours with your order, send an email with your contact information to info@progenexusa.comand type "Record Sales Promo" in the subject line. Here's a great article about the Paleo Diet, Primal Fuel, Advocare and PROGENEX.

"The '20' Team WOD"
12 min/AMRAP
20 Power Cleans 95/65lbs
20 Overhead Walking Lunges 45/25lb plates
20 KB Swings 1.5/1 pd


CA$H OUT:
Work on a Weakness
3 sets of 10


Post rounds, team names, weakness and thoughts to comments.


Team members will work together to complete reps.  Only 1 member may work at a time and you must go in order of movements.  
For example, Mark will do 19 Power Cleans and I will do 1, then Mark will do 18 OH Walking Lunges and I will do 2, and lastly Mark will do all 20 KB Swings while I rest to do my 1 Power Clean for the next round.

We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing  March 12, 2011.  The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement. 

The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system.  It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!

We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50. 

The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.  

Let's eat well together!!

Thanksgiving Hours:

Wednesday:

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

EHT - 6:30am,9:30am, 4:30pm, 5:30pm

Thursday:

CLOSED

Friday:

Williamstown - 12pm

EHT - 12pm

You belong here...

PROGENEX is celebrating their record sales month by giving free shakers to the first 50 people who place an order through the end of November. To get yours with your order, send an email with your contact information to info@progenexusa.comand type "Record Sales Promo" in the subject line. Here's a great article about the Paleo Diet, Primal Fuel, Advocare and PROGENEX.

"The Survivor"
5 Rds
1 min/AMRAP for each movement:


Sumo Deadlift High Pull 75/55lbs
Box Jumps 20"
Push Press 75/55lbs
1 min rest


CA$H OUT:
3 Rds
1 min/AMRAP
Hollow Rock


Post totals and thoughts to comments.

We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing  March 12, 2011.  The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement. 

The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system.  It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!

We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50. 

The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.  

Let's eat well together!!

Thanksgiving Hours:

Wednesday:

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

EHT - 6:30am,9:30am, 4:30pm, 5:30pm

Thursday:

CLOSED

Friday:

Williamstown - 12pm

EHT - 12pm