CrossFit Off The Grid Kids in Full Effect
ADVANCED
WOD:
"Copious - ADV"
15 Min/AMRAP
10 Back Squat @ 20% of 1 RM
10 Push Up De-Load
FIRE-BREATHER
"Copious"WOD:
8 Min/AMRAP
9 Back Squat @ 40% of 1 RM
5 HSPU 45/35lb plates to abmat (scale as needed)
For future reference:
FIRE-BREATHER Unlimited athletes are only permitted to participate in 1 coached session per day. Participating in 2 coached sessions will result in a drop-in fee.
OPEN-GYM athletes participating in a coached session will result in a drop-in fee.
CA$H OUT:
5 Rds
5 - 10m Shuttle Sprints
Rest 30 sec
Post rounds and thoughts to comments.
Posts
32 comments:
Shannon is going to be thrilled that her picture is on the blog!! Love the pics:)
Pics are awesome! Can't wait for their first OTG CF Challenge! :)
Thanks for the compliment Nipur!
Joe, your post yesterday made me lol...today's WOD is probably going to be the only time I am glad not to have your 1rm backsquat! No... I still do!
aww the pics are so cute! love it!
I'm confused could we get some clarification on what is included in the unlimited package? Is it one session a day for 6 sessions a week? 7 sessions a week since you aren't open on Sundays? What counts as a coached session exactly (i.e. can we come in and do the advanced WOD at the same time as the coached class, use the same timer but not get an explanation of the movements from the coach?).
http://lifeasrx.com/asrx/mens/mensts/mens-tigersbloodtee.html
WOD: FB - 6 rds. +9 +1 w/ 2 abmats and 45lb plates.
Great work 9:30 !!!
E, always good to see you buddy !!
Cash Out - was told I cheated (thanks E) but still not sure how ... anyway, KICKED ASS !!!
Oh, and Dodgeball was fun too !!!
WOD rx'd (FB): 125 lb, 7 rnds + 6, great vibe this morning, loving the 9:30 class, too bad I can't go more often. I also don't know how you cheated Chris but me and Atlee will figure it out!
Hey Everyone! Love the pics today! Ha, that class is crazy fun!
PB, I'd like to apologize for not explaining our memberships a little more clear so there is no confusion. We want you guys to get into OTG as much as possible, and are stoked that some of you can hit double sessions, or come in twice a day! Hell Yeah!
So to clarify, Unlimited Membership includes one coached class a day, and one open gym session a day, which could be back to back or broken up however you want...Your open gym time could be working on a weakness, hitting a wod you missed during the week, getting a lift in, etc...could you "technically" hide in the corner and mill around waiting for the coach to start the timer and hit the advanced wod? Yes...would we expect that from our kick ass group of athletes? No, I wouldn't!...and you know we would break stones on that for sure!
I hope this clears up any questions, let me know if I missed anything!
You guys rock and I'm excited for the challenge finals and Sectionals starting in 2 weeks! Who's in to compete in Sectionals! We need everyone's help to get to Regionals for teams! If you're strong as hell but suck at double unders, sign up! If you are a body weight machine but can't back squat like Joey O, sign up! It's the sum of ALL our parts that will get us to Albany! Hit us up on the blog or class to let us know if you're interested!
And ask Nick about the upcoming video series "Coaches Corner" on Facebook! It's gonna be awesome!
Thanks for clearing that up, Uncle Mark! :) You rock too!
I definitely want to participate in sectionals! Not sure what's involved but I want to learn more about it. Sounds like it should be a good time!
Sad we are going to miss the challenge finals next Sat as we will be on vacation. If anyone needs to do the challenge earlier a few of us will be meeting Thursday morning next week to do it.
Did Advanced today.. my shoulders have been bad for 2 weeks now and this seemed the best way to go..
14 rounds + 10 + 7
Shout out to Bambi with her GREAT time on the Challege WOD big improvement!!! So proud of you!
Thanks Unc I appreciate the quick response! It makes sense to have more rigid constraints on sessions now that you are doing the work to program 2 different workouts per day. One request, what would it take to get a second Clock Gone Bad to help the classes flow better and for open-gym people to use if it is available? With how many of us there are Im sure we could pitch in and get a second clock if needed!
Shout out to the 630AM early birds! especially those who SHOULD BE doing FB WODs - did their thing! lol
Shoulder feeling better - thanks to Linz, Nick and Matt - for Dr. Nelon - hes great - everyone who needs some therapy should go!
Injured stats :)
7 +5/55lbs, 35lbs w/ 3abmats
WISH ME LUCK THIS WEEKEND-
LEVEL 1!!
CYA Next week People
Thanks for the update Mark! I'm totally stoked for sectionals!
WOD: (firebreather) 6 rds 85lbs. Green and blue bands for HSPU.
It's days like this that I wish my backsquat was less!
Great job Jeff, alberto, and Priya! loved our extra cashout Nick!
WOD: FB 6rds +9+3
First 3 rds (2) 45lb plates & 1 abmat. Knew I wouldn't be able to con't HSPU at that depth so I switched to RX'd after the 3rd rd. Had plenty of time to complete 7 rds, but hit failure and couldn't do any more HSPU.
I may not have gotten winded from the WOD, but I certainly felt muscular fatigue set in a few hours afterward!
After Shuttle Runs we cashed out some more with 1 min Hollow Rocks, 1 min rest, 1 min V ups.
did 42 Hollow rocks, 31 V ups.
Great job Jimmy & Fran at 6:30am
Fran, it was great to have you join us this AM!
8 rounds plus 3 squats with 115 and rxd hspus.
Justin - way to push the hspus and, more importantly, congrats on the dus.
Bambi - great job on the challenge wod. A 4 minute improvement is impressive. Probably would've saved 30 seconds if I didn't game the cleans for 15 reps.
Mark -- what if you can do double unders but they are really, really, really slow?
PB, I'll answer the clock gone bad question for you. Me and Chris were bitching that we needed a clock back when we were in the garage. Since bitching at OTG gets you nowhere, we went out and bought it ourselves. so, unfortunately, the only way to get a second clock is to donate one! And if the coaches want to buy a new one, they wouldn't waste it on you poor, out of shape slackers in EHT. LOL.
FB: 185/Rx got 4 rounds at the buzzer. So yea... would've loved to be able to use the rack.
Doctor Atlee,
I think you may be sent to the "time out chair" after those comments.
Today=16:44 and last time was 20:25
Steph, thanks for the shout out. You are going to do great next week too, for sure!
This paleo challenge has made such an amazing impact on me. The first month was hardest to adjust to the new food qty's and recipes but with the help of Steph and others who shared their tips, recipes & store lists, I got the hang of it and it got to be routine. We intend to adapt the diet into our daily lives, it just worked for us.
Great job to everyone who participated in the challenge. Good for you for sticking w/ it!
It's been so inspiring watching so many of you practicing different movements before and after work outs & all of you who have hit PR's throughout the past 3 months too-congratulations to you all!
Oh and I forgot to mention a special THANK YOU to Breeze and Kevin M. for your support and encouragement to get me through that today. Kevin, even if you have me doing extra work, I still appreciate the giant push! You guys are awesome-thanks again!
My comments were made in jest. I don't need a time out. I'm sure everyone could recognize the sarcasm. Good try though Diggs.
My comments were made in jest. I don't need a time out. I'm sure everyone could recognize the sarcasm. Good try though Diggs.
Thanks for clearing that up. We "non-doctors" have a difficult time processing the comments made by intellects such as yourself.
I think PB & Jacked is a douch!
Atlee, we may be out of shape, but we aren't poor!! lol
Kevin, have you completly abandoned 6:30 on Friday? WTF!
WOD: FB @ 95 lbs / dbl blue band
6 rnds + 9 + 4
My shoulders are shot!!!
$out... liked the sprints even if it did cause a funk w/ my L quad. Hannah thanks for being so fast and making me try to keep up with you!
Bambi, congrats on the great improvment w/ PR. Awesome job.
Dr. Atlee...ouch!
Nick, thanks for the details on sectionals... I'm in.
Wod rx'd: 145
8rds+5bksq
I had a lot of fun tonight! Even though I was feeling nauseous afterward I loved the $ out! It was fun racing you, Nikki! :)
I was surprised the HSPU got me more than the 75# squats did. Finished 2 rounds at around 1:30 but then slowed down like crazy on the HSPU and had to scale down from 2 10#ers on either side to a 10#er and an ab mat. So I ended up doing 6 rounds.
See ya tomorrow am! :)
fb wod: 5rnds +5 @ 150lb
for some reason I did 10 backsquats instead of 9 and didn't realize until after the 8 mins
good racing you on the cash out JP
congrats to Mike and Krista for their first official WOD. You guys did awesome pushing yourselves. I'm gonna leave it at that
PB&J, just a thought...the box has Gym Boss timers (around $20?) for sale that are great for when you're doing WODs during open gym time, traveling, etc.. You can set it for tabata, rounds, count downs...
Knocked this out @ 5:30p in EHT... that's 2 Friday's in a row where I didn't show in EHT for the non-existent 6:30p class!!! HAHAHA!!!
WOD:
7 rounds even
- 115lbs Back Squat
- Rx'd HSPU
Before getting to OTG, I stopped at the house and lo' and behold... my first pair of Vibrams had arrived! I wore them for the first time for tonight's WOD and it gave me a great opp to test them out between the back squats and the sprints in the cash out. My first impression is these things are SICK! I felt grounded during the squats and quicker in my foot speed during sprints. Pretty stoked about the whole first experience with these guerilla feet. Haha!
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