Don't ever look back...

Lift:
"The Other CrossFit Total"
1 Clean
1 Bench Press
1 Overhead Squat


Clean - starts from the ground and can be power or squat.


Post totals and thoughts to comments.

I want to find out what it means...

Rest Day!!


Speaking of Teams - 2011 Affiliate Team Info

Go Get 'Em Off The Grid/OTG Athletes!!

Have an Amazing experience! 
Your best efforts await you!


Femme Fatales:
Sammy
Sunshine
Leanna B
Jax
Jen C
K-Swat
Theresa T
Halfway
Slick#88
Hannah C


Machismos:
Mark S
SugarCoat
Joey O
Matt M
E
Tony R
JP
Kevin M
Steve M
Justin O

Action without inspiration is a fruitless experience..

Happy Birthday Mark!!

"Team - Fruitful"
Teams of 2:
100 Deadlift 185/115lbs
100 Burpees
100 Wall Ball 20/14lbs
300 Double Unders


Movements can be done in any order.  Teammates must rotate together and may only rotate once all reps are completed for that movement.  Only 1 person working at a time.


Post time, teams and thoughts to comments.

Focused thought creates...

"DYNAMITE"

12-9-6

Squat Clean Thrusters 155/105lbs

Burpees

(Last completed 10/12/10)

CA$H OUT:

3 Sets:

15 GHD Sit Ups

Rest as needed btwn sets

Post time and thoughts to comments.

Pause to reflect...

There will be no MORNING sessions in EHT/Williamstown today.

We will update the blog if there are more changes.

Update 1:00pm

EHT- normal sessions.

W'town- normal sessions but no CF Kids

Drive safe everyone!

WOD:
"The Deep"
4 Rds
12 KB Swings 2/1.5pd
12 Box Jumps 20"
Then:
4 Rds
12 T2B
12 Box Jumps 20"


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


Post time, total and thoughts to comments.

Choose to live your life like an experiment...

"Pull Ups/Ring Dips"
10 Rds
10 Pull Ups
10 Ring Dips
(Last completed 3/27/09)


CA$H OUT:
Weighted Box Jumps - 20"
Use DB's, weight vest, etc..
1-1-1-1-1


Post time, loads and thoughts to comments.

Will I feel better when this is over?

2011 CrossFit Games Info 

Lift:

"CrossFit TOTAL"

1 Back Squat

1 Shoulder Press

1 Deadlift

(Last completed 10/9/10, 7/6/10)

Post each max, total and thoughts 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.

Explanation not necessary...it is, what it is

Skill:

Back Lever

10 Min

Focus:  ROM

(Last completed 12/15/10)

WOD:

"Pull-ey"

21-15-9

Snatch 95/65lbs

Row Cal's

(Last completed 8/31/10)

Post time and thoughts to comments.

If you're shouting, you've lost your audience..

rEsT dAy!!

Enjoy your day of rest by doing something that scares you.  

Its the only way you'll grow.

A String Quartet...

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.  Use the wall or free-stand.

(Last completed 5/17/10)

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 2/23/10)

Post rounds and thoughts to comments.

Rain down sunshine and clear thoughts...

WOD:
"Vestibule"
5 Rds
10 Snatch 95/65lbs
10 Pull Ups
Rest exactly 2 min then complete:
2 Rds
10 T2B
15 Push Ups


CA$H OUT:
Work on Movements from PR Challenge.


Post time and thoughts to comments.

Be a spark in someone's eye...

WOD:
"Back Squat Hyperbole"
10 min @ 65% 1 RM
Complete 3 reps on the minute every minute.
Focus: Speed and Explosiveness out of the bottom.
Rest exactly 3 min then complete:
Max Burpees in 3 min


CA$H OUT:
Turkish Get-Up (TGU)
5 each side


Post load, KB load and thoughts to comments.

Feelings let you know if you're on the right path...

Lift:

OHSQ

5-5-5 @ 31X1

(Last completed 12/29/10 and 9/27/10)

WOD:

"SOBER"

15-12-9

Squat Cleans 155/105lbs

Pull Ups C2B

(Last completed 9/27/10)

Post loads, time and thoughts to comments.

Resist the urge to change someone....it's a wasted effort

Skill:

Front Lever

1-1-1-1-1

Work on progressions, ice-cream makers and working from the top down.

(Last completed 6/18/10)

WOD:

"Progressive"

3 Rds

10 Jerk 135/95lbs

15 Box Jumps 20"

20 Double Unders

Post progression, time and thoughts to comments.

Blue skies and wide grins...

"Diane"

21-15-9

Deadlifts 225/155lbs

HSPU

(Last completed 9/20/10)

CA$H OUT:

Muscle-Ups

3 sets of 3

If you're unable to do Muscle-Ups, work on technique.

Sets should be unbroken and weighted if possible.

(Last completed 9/20/10)

Post time, loads and thoughts to comments.

Happiness is just a thought away...

ReSt DaY!

The 1st 7 days of the Paleo Challenge are in the Books!

Hope you are all enjoying and adapting to your new lifestyle.

Nothing is as it seems....

"Team - Rotation"
Teams of 2:
50 Push Press 95/65lbs
50 Squat Cleans 95/65lbs
150 Sit Ups
1000M Row


As a team you must complete the total # of reps for each movement before you are allowed to rotate.  You may go in any order you like.


Post team name, time and thoughts to comments.

You're right...

Lift:
Deadlift
1-1-1-1-1
(Last completed 8/23/10)


WOD:
"Burpee/Pull Ups"
Descending Burpees 10-1 paired with Ascending Pull Ups 1-10
10 Burps, 1 Pull Up, 9 Burps, 2 Pull Ups,...1 Burpee, 10 Pull Ups
(Last completed 8/18/10)


Post loads, time and thoughts to comments.

Release....

WOD:

"The Vortex"

10-1 HSPU hands on 45/35lb plates to abmat

25 Double Unders between each set

10 HSPU, 25 DU, 9 HSPU, 25, 8 HSPU, 25 DU.....1 HSPU, 25 Double Unders

Post time, PR Movement(s), and thoughts to comments.

CA$H OUT:

Work on PR Challenge Movements

T2B, Snatch, Power Cleans, Thruster, Ring Dips

It goes without saying...

Williamstown/EHT

There will be no morning sessions today.

Check back for further updates.

Lift:
Back Squat
3-3-3 @ 75% of 1RM
(Last completed 12/23/10)


WOD:
"The Sprint"
350M Row
50 Box Jumps 24"
350M Row
(Last completed 7/1/10)


Post loads, time and thoughts to comments.

Enjoying is Enlightenment...

Weather and Session Update:

There will be no morning classes tomorrow.  We will keep you updated for the evening sessions on tomorrow's blog post.  Thank you for your understanding!

Lift/WOD:
"Surplus"
Press 1.1.1 x 5
(Use same weight for all sets, but pick a weight that will be psychologically challenging in the 4th and 5th sets.)
Rest 10 sec between and after each rep-
Immediately following the 3rd rep complete:
15 KB Swings Unbroken
Use same weight for all sets, but pick a weight that will be psychologically challenging in the 4th and 5th sets.


Post loads used and thoughts to comments.


CA$H OUT:
Core Work
3 Sets of 10
GHD Sit Ups
GHD Raises

There's no fear of death if you understand that there's no death...

"Off The Grid House WOD"
- PR Challenge WOD -


For time:
2 Rds of:
10 Thrusters 95/65lbs
15 Pull Ups
then:
50 Double Unders
then:
2 Rds of:
10 Snatch 95/65lbs
15 Burpees
then:
30 T2B
then:
2 Rds of:
10 Power Clean 95/65lbs
15 Ring Dips


Post time and thoughts to comments.


This is your Preliminary PR Challenge WOD and we'll be using this time along with your modifications (if there are any) to measure your fitness on 3/12/11 at our Williamstown Box for the FINALS! Do Great!!

Athletes participating in the PR/Paleo Challenges:

Red - both
Green - Paleo
Blue - PR


Dan Czeck

JP Rinylo

Bambi Short

Chris Derrickson

Alberto Torres

Wayne Clements

Mary Butterhof

Steve Moscola
Keily Velazuez

Paul Cleary

Brandon Gilmore

Stephanie Mazzoni
Fran Short

Sonny Rosa

Priya Wagle
Chris DiGiuseppe

Stephanie Pecora

Jeff Butterhof

Doug Scholder

Rich Giovinazzi

Aurea Boisvert

Paul DeMarco

Steve Pecora

Jen Derrickson

Dennis Sims

Lisa Gazzara

Patty Papania

Justin Odell

Laurie Denton

Kelli Gramlich

Patrick McDevitt

Eric Matlock

Bob Kelly

MaryAnn Kelly

Steve Cocchi

Nikki Odell

Theresa Travers

Jackie Votta

Tony Merendino

Kyle McGrath
Kevin Musiakiewicz
Maria Trethaway
Brian Rosenberg

John Clidy

Andrea Clidy

Amanda Leonetti

Belief is only a thought you keep thinking...

Rest Day!!

This is the last day to sign up for the Challenges-Monday!!  Sign up below to participate!!

Paleo Challenge

We will be checking body fat % using the zone prescription this week - see your coach.  

Male:

Weight, height, waist, wrist and activity level 

Female:

Weight, height, abdomen, hips and activity level

Last day to sign up!!

BOTH "PR/PALEO CHALLENGE"

SIGN UP HERE!

ONLY THE "PR CHALLENGE"

SIGN UP HERE!

ONLY THE "PALEO CHALLENGE"

SIGN UP HERE!

Our cells are always trying to find balance....get out of their way..

This is the last week to sign up for the Challenges-Monday and Seminar - Today!!  Sign up below to participate!!

Paleo Challenge

We will be checking body fat % using the zone prescription this week - see your coach.  

Male:

Weight, height, waist, wrist and activity level 

Female:

Weight, height, abdomen, hips and activity level


PALEO SEMINAR TODAY!!
Off The Grid
(Williamstown Box)
1165 N. Tuckahoe Rd
Williamstown, NJ 08094
10:30AM to 12:30PM
Join us for a great discussion on Paleo and how to implement it into your life!! 
$50

Lift:

Deadlift

10 sets of 2 reps @ 21X1 and @ 70% of 1RM; rest 45 sec between each set

Work on Explosive Power and Speed for each lift

(Last completed 12/17/10)

WOD:

"Jane"

3 Rds

500M Row

30 Wall Balls 20/14lbs

20 Ring Push Ups

(Last completed 6/28/10)

Post load, time and thoughts to comments.

Body Fat Testing!

BOTH "PR/PALEO CHALLENGE"

SIGN UP HERE!

ONLY THE "PR CHALLENGE"

SIGN UP HERE!

ONLY THE "PALEO CHALLENGE"

SIGN UP HERE!