Off The Grid Compilation 2/11 from CrossFit Off The Grid/OTG on Vimeo.
ADVANCED
15 Min
"On the Minute KB's"
10 KB Swings 1.5/1pd
"Cruise"
12 Min/AMRAP
10 Deadlifts @ 35% of 1RM
10 Push Ups
FIRE-BREATHER
Lift:
Power Clean
Find 1 RM
15 min
WOD:
"Sail"
12 Min/AMRAP
8 Power Cleans 65% of 1 RM
8 Ring Dips
Post loads, rounds and thoughts to comments.
Posts
27 comments:
And the Oscar for best short film editing goes to......
Another great video!
Not sure which one to choose today but I love options!
Happy Monday!
Nick DiMatteo for director, producer,editing ,picture, actor, supporting actor/actress,screenplay, original score,art direction.
A clean sweep. Did I leave any out?
Best costume design goes to LuLu Lemon
HAHA!
I'm not in one credit this time!!
Love the video!!
Decided to do FireBreather today...I was back and forth which is wonderful because we have options!!! But I wanted to work on Power Cleans. Today I hit a 20lb PR..I cleaned 135lbs...I am so excited!! Last time I did 115, I just can't believe it. A personal goal for me was to clean 135 by my 1 year anniversary which is coming up on March 2.
WOD: 90lbs 8 +4, ring dips slowed me down...need to improve there.
Lali, I want to catch up to you!!Great job:)
Great Job 930 and great coaching Nick!!
Chose Fire-Breather to work on Power Clean form and Ring Dips ...
Lift: 205 lbs (20 lb PR)
WOD: 8 rds +8 +4 (135 lbs)
Great work 9:30 ... good to see you E !!!
Chose FireBreather today.
Justin-tx for the comprehensive explanation of the work outs this morning. Good job with getting us organized and started on time.
LIFT: 120 (PR)
WOD: 80 Ibs. 7+2, first time with out single band for Ring Dips & it was slow going after round 2. Had to do singles & 2's but it felt good to leave the band behind for this one.
K-Pop: appreciate the encouragement and the push once again. Just tryin to keep your pace girl!
Advanced-you guys did great with those KB's-that's a lot of swinging! Nice job!
Bambi, I'm so proud of you. You did a really great job today.
Lift: 135 lbs
WOD: supposed to do 90lbs but a 95 lb bar was easier to set up. haha how lazy am I. Rx'd ring dips. 7 rounds.
Cash out: wallballs, situps and pistols
Theresa, great pr chickie:)
Oh, single band for ring dips...thanks Kristi!
PC- 145lbs pr
9 rounds with purple band.
Theresa AWESOME job girl!!!
Practice Vs. Theory
"Some Greeks had been sitting on a wall for over a week theorizing which would fall first, a feather or a pallet of lead of the same weight.
"A Roman came along, listened for a few minutes, and said, 'For God's sake,drop them and find out".
-Anonymous
Love the video Nick! Great work
Liked having the ability to pick between to wods today.. and with having sore shoulders I thought "Sail" would be better for me. Had a nice group with Chris & Maryanne. I was doing 15 KB swings for the first 5 minutes oops.. 10 much better!
did 80lbs on DL and 12 + 10+8 shoulders started to loosen up as I got going!
Practiced pull ups unassisted at the end.. Did 5 at one point but still need to work on the kip. I stop after each one and re kip.. Thanks Kristi & Bambi for the support!
1 rep max power clean 105
Firebreather WOD with 70 pounds and red band (shoulder hurting today) 7 rds + 2
Felt eh about it.
Nice video Nick, but I'm confused, are you trying to get people to join or scare them?
Pria great job on the pull ups .. looking good!
Bambi- no band.. that's awesome!
Forgot to mention that Justin did a great job coaching two different groups today. It was smooth : )
Loved the video, great job Nick!
Made a mistake...after talking with Nick, I previously cleaned 125so it's a 10lb PR today. Looking forward to what's in store for us for the rest of the week!
I really enjoyed the new format. Went with Fire - Breather since cleans aren't my favorite move... and they need so much work! Feeling better with it...now if I would just drop under the bar!!
Lift: 120 (+5) PR
WOD: 10 rnds + 7 (80lbs/single band)
Felt great. Awesome coaching Justin, thanks!
Mary... you did awesome! Don't be so hard on yourself! Icepacks: www.piptp.com Look for variety pack / and there is a code for 10% off. :) (they sell the foam rollers too)
Here are the recipes I mentioned.
Baked Leek and Sweet Potato Gratin
Prep time: 25 minutes Cook time: 1 hour
2 leeks , white and light green parts chopped
1 tablespoon olive oil
1 teaspoon garlic, minced
3 tablespoons fresh rosemary, divided
2 medium sweet potatoes , peeled and cut into 1/8-inch-thick slices
1/4 cup vegetable broth
1/2 cup panko bread crumbs
2 tablespoons butter, melted
2 tablespoons shredded Parmesan cheese
1) Coat 10-inch round pan with cooking spray. *
[2] Heat oil in nonstick skillet over medium-high heat. Add leeks, garlic, and half of the rosemary; sauté 8 minutes, or until softened. Season with salt and pepper.
[3] Arrange one-third sweet potato slices over bottom of prepared pan, overlapping slightly. Spread half of leek mixture on top. Arrange another one-third sweet potato slices over leeks; top with remaining leeks, followed by remaining sweet potatoes. Drizzle broth over dish. Cover pan with foil, and bake 35 minutes.
(good with or without the following...)
[4] Stir together breadcrumbs with the butter, remaining rosemary, and Parmesan cheese, in small bowl. Remove foil from gratin, and sprinkle with breadcrumb mixture. Bake, uncovered, 15 minutes, or until breadcrumbs are browned and crisp. Let gratin cool slightly before cutting into wedges.
Southwestern Chicken Squash Stew
(currently one of my favs! omit black beans for paelo friendly!)
Prep time 25 minutes Cook time 15 minutes
1 butternut squash
1 bell pepper(s) (any color or a variety)
1/4 white onion
1 garlic clove(s), minced
2 boneless, skinless chicken breasts, cut into bite sized pieces
1 3/4 cups chicken broth
1 cup water
2 teaspoons lime juice
1 teaspoon chili powder
1 teaspoon ground cumin
1 15-ounce can black beans, drained
1 tablespoon butter
1 tablespoon all purpose flour
1/4 cup cilantro, chopped
[1] Peel and seed squash and pepper and cut into bite-size pieces; chop onion into bite-size pieces.
[2] Place squash, pepper, onion, garlic, chicken, broth, water, lime juice, chili powder and cumin in large pot. Bring mixture to boil, reduce heat and simmer 10 minutes or until squash is tender.
[3] Add black beans to the simmering pot. While beans are warming, melt butter and flour in small saucepan over medium-low heat, stirring constantly for one minute or until mixed. Add 1/2 cup of liquid from stew to flour mixture, and stir until a thick paste is formed, adding more water by the tablespoonful, if needed to thin. Add paste back into stew, simmering until stew reaches desired thickness. Add cilantro and serve.
Enjoy!
Nick, the viedo was awesome. I love the the slow-mo! Cool!
Bambi and Theresa..congrats on the PRs!
Lift - 225
Wod - Rx'd 145 for 9 rds
lift 135
wod: 95 lbs, red band 7 rds +8+3
nikki-thanks for the recipes, link, and encouragement. i appreciate it.
nick-great video. clearly a flip camera was a good investment for you. i see you failed to include my name in the credits. thanks a lot dude. is it because sometimes my jokes are funnier than yours? :) see you tomorrow!
nice one today, I did the FB, tho either one would been working on a weakness!
Lift, 155 1rm
WOD, 100 lbs, 7 rounds even, purple band on the Rings, big help seeing my bad form on video Nick, thanks for the pointers!
see y'all tomorrow
Lift: 105 (stuck there...)
WOD: 70lbs RX'd 8rds + 4
1st rd on rings. Timing just wasn't working to share a set. So, 7 rds using 32" boxes. I improvised by putting 2 boxes side by side. Worked nicely!
Justin, great job on the new format!
Mary, I didn't make it in the credits either (and my K2E actually looked pretty darn good!). We'll have to tell our agents!;)
great video nick!
lift - stuck on 125. felt better so I'll take it. Thanks for the help Tony.
WOD: (85)8 rounds +3 cleans. Everyone pushed hard today. Very motivating.
Justin- loved having you there today. Organized and crazy helpful. Good day with the new programming layout.
New format worked out well on the first day. Justin great job running two WOD's. Jay great job on the KB's
Did FB
Lift Power Cleans 175, still stuck here.
WOD
115 Cleans, subbed push up for RIng dips
11RDS
1st day back, feel refreshed and happy to be back. everyone did awesome today at 530...
Lift: 205lb (20lb PR)
WOD: 7 rounds + 8 +2
Thanks for pushing me Tony and for anyone else who had their butt in my face today
Really liked the new format... the whole OTG community is gonna really benefit from this. I was torn today between the Advanced and Firebreather because I knew the volume of deadlifts would be killer. I look forward to tomorrow's posts. Its gonna be hott!
Firebreather -
Lift: 210 (PR) - big thanks to Slick and Halfway for being my cheerleaders. I'll get that 215 next time!
WOD: 8rds+8+6 w/135lbs
Going to ring in with how awesome of an idea I think the dual format is. Really good options for both workouts and I appreciate how much more planning goes into it Nick, so thanks!
Did the FB today got:
Lift: an ugly 245
WOD: 8 rds 160
Good job everyone on your cleans your getting the shrug down you can tell with all the PRs!
loving the pr's,
Lift: 240 (15 lb PR)
WOD: rx'd @ 155 lb 9 rounds +1
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