1) Register as an athlete.
2) Sign up for either the 'Off The Grid Team' or the 'CrossFit OTG Team'.
3) Register through our gyms from the link above
If you are participating in a workout and/or judging one, you must watch this video several times.
There will be no sessions in Williamstown or EHT this Saturday due to us hosting the Running/Endurance Cert
ADVANCED
"Depreciate-ADV"
200m Run
30-25-20-15-10
KB Swings 1.5/1pd
FIRE-BREATHER
"Depreciate"
200m Run
25-20-15-10-5
KB Swings 2/1.5pd
CA$H OUT:
5 Rds
Hollow Rocks - AMRAP
30 sec on/30 sec off
Post time, total and thoughts to comments.
Posts
38 comments:
I know the workout doesn't come out until later today but I find myself on the Games site... just waiting!
right there with ya E : )
wait, does that say "Run" again??
I was thinking I would get to see it first thing this morning. 5PM it will be up. Psyched.
See ya in EHT @ 3:30!
Paul, here is one of my of the moment favorite recipes... remove beans/butter for paleo:
Here is the recipe for the dish I made for the Challenge...
Southwestern Chicken Squash Stew
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.
Priya, I think the biggest thing is if you eat poorly one day, don't beat yourself up! Just get back on track. You can do it. I absolutley find prepping our weekly meals makes all the difference in the world. At the start of each week we have a fridge full of precooked meals ready to be heated up. I can get home from the gym and have dinner on the table in about 15 mins. A must with the kids. Prepping makes my life SO much easier and we eat good because of that.
Now if I could only limit my sweet tooth... Fruit doesn't satisfy it like I wish it would. Any suggestions?
WOD (FB): 8:40 @ Rx'd
Cash Out: 122
2 Kevin Atlee's on our "off the grid" team...we have it wrapped up!!!!
I haven't had a chance to blog the past couple days but I wanted to say congrats to everyone that completed the PR and Paleo Challenge!!! Great job everyone
Did the ADV today, as there was not much chance of me tossing' 2 pood around that many times and walking outta there........
WOD: ADV, 10:50, C.O; 75 hollow rocks, great job this am 9:30, kill it today everyone!!
Tried FB WOD today. Not the brightest choice on my part. Back fatiqued early on and seized up soon after. Had to throw in the towel "No Mas". Disapointing, but will just have to work smarter/harder next time.
Nikki, that recipe was very good on Saturday! I really enjoyed it and told Tracey about it when got home. I wonder if I could sub in gheein place of the butter. We'll try and let you know.
The Gimp, I forgot to mention last night that you could also check out my blog @ www.bethegoat.com. I've posted probably 20-30 recipes on there, maybe more... there's everything from paleo chicken nuggets and fries to cookies. And a lot of the them are crockpot recipes, so what could be easier? just set it and go! Check it out, search around it, etc... let me know.
FB WOD: 9:20, using a treadmill and a heavy ass DB.
Great being outside for this!
FB Rx'd 10:24
Ca$h out: 93
Gonna make that 1.5 pood my be-otch one of these days! ;)
Rxd 7:37. 2 pood sucks.
FB WOD: 7:08
Had to go with 1 3/4 pood since all the 2's were being used. Added 2 extra reps each round to make up the dif, but I don't think it was as tough as truely RX'd.
Ca$h out: 108
Great time 330 w the boys.
FB WOD did 1 3/4 Pood,. Nipur begged for the 2.
Did all rep's unbroken, probably should have went for the 2 but did not want to over do it , not knowing what's in store for us tonight!
8:20
Great time Kevin M and Doug
Cash out 97
FB WOD: 10:25 RX'd
Feel really comfortable now with the 1.5 pood, but just need to swing it faster!!
Love these wods with running! Can't wait for the endurance cert this weekend!
Will be stalking the site for the open WOD tonight! Great job 4:30!
You like that don't you Mark!? I misspelled my email when I registered, and couldn't fix it. So I reregistered.
oh yeah..
Ca$H out: 101 hollow rocks
Nipur, way to go for it despite the outcome. No shame in that man.
Paul, you were a beast out there today. Great job!
Kevin, great going head to head with you today. Thanks for the push!
Awesome seeing you Nick.
Rx'd- 7:31
Time to check the games site!
are they f'n with people? the site says it is offline for at least the last hour
Steve, looks like the site crashed!
Oh sweet. I felt like waiting some more.
looks like the site is back up but has waaayyy too much traffic. if anyone can actually see the wod please post it here
WOD: 8:36 Rx'd
1.5 pd is heavy ... but I like mixing it in sometimes. Being outside was nice.
$out: 89
Patrick, I really liked your PR photos. Nice job. I really liked the "extras". Nice job.
Michelle, can't find that recipe...
JP, I'll check out some of your recipes.
Great job girls at 4:30!!!
sites dead zone dudes....... they should've invested in more servers and bandwidth. suckaz!!!
Nikki, it's at the top of our blog page in the Paleo Recipes tab. Peppermint Patties...good stuff!
JP, it's like trying to text on New Year's!...LOL...Ahhh, the suspense!!!
2 more hours? ahhhhhhhhhhhhhh
you'd think that when a company moves an ENTIRE competition to something web-based, and claims that this will create more fluidity and ease for everyone, that they would actually take the time to make sure something as ridiculously simple to prevent as this wouldn't happen!
Adv Wod: 9:30
$out - 102
Ears were frozen!!
Nice Job 6:30
Nikki - thanks for the recipe - it was delicious - Ill definitely make this !
Good wod today. Kicked my butt a bit though!
FB rx'd: 10:14
Cash out: 100
Worked on butterflying until my hand ripped, so I had nick help me w measuring my body fat. 18.9 currently. Really cleaning up my diet, hoping for it to go down a bit!
See everyone tomorrow!
If they can't even get the WOD posted, I hate to see how they are going to handle all the video uploading!
nikki, I just reread the squash stew recipe to myself and then out loud to Tracey. unfortunately we just realized, does that say flour? that, like the butter and beans, is not really paleo... just lookin out for you guys & gals.
Still nothing on the games WOD?
ok found this as a post on the cross fit FB posting.
Not sure if its 100 percent accurate but here is what i found
For time: 3 rds
5 clean and jerks at 135
10 Ring Dips
...
lol paul it continued down to say 20 pull ups 30 pistols 40 double unders 50 ring handstand push ups lol
aka it was some ass posting a made up wod haha
joe I just saw that when I went back to check! did not notice at first the rest was hidden
has to be bogus!
I hope!
gave up at 1000 and went to bed, FB WOD rx'd: 7:43, felt really good to be outside and went with Breeze's advise & didn't bother to put the cannonball down.
Hey Eric,
I did the cannonball WOD a short time ago (10:17). That damn thing gets heavy! The 4 hours of sleep did not help either.
Post a Comment