Off The Grid PR CHALLENGE 2011 from CrossFit Off The Grid/OTG on Vimeo.
In order to compete,
this needs to be completed by today!!!!!
this needs to be completed by today!!!!!
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
There will be no sessions in Williamstown or EHT this Saturday due to us hosting the Running/Endurance Cert
ADVANCED
"Joanie loves Chachi - ADV"
15-13-11
Front Squat @ 50% of 1RM
V - Ups
then:
11-9-7
Deadlift @ 50% of 1RM
Burpees
FIRE-BREATHER
"Joanie loves Chachi"
9-7-5
OHSQ @ 75% of 1RM
Row Cal's
then:
5-3-1
Deadlift @75% of 1 RM
Burpee Box Jumps 32/24"
CA$H OUT:
Bench Press
3 Rds
AMRAP - 1 min on/1 min off
135/95lbs
Post time, total and thoughts to comments.
OHSQ - you may use a rack, but if dropped, you must return the bar to the rack either by stripping the weight and then re-adding it or by just cleaning it back to the rack and continuing
Posts
31 comments:
Love the video!!!...and, the credits are awesome! ;)
Nick-great video, credits-priceless!
AHHHH hahahaha The credits!!!
Nick, you are not only an incredible dancer, you're pretty damn funny sometimes.
Nick, how do i sign in as a member? I never regestered with that site.
Atlee - register with that site and become a member.
Thx for the 'credit'!
Just saw I was one of the top 2 Men in the Paleo Challenge.
A few quick thoughts:
1. I really wish I could have actually worked out in February, I took almost the whole month off, I barely have been working out. First, I had the shoulder issue. The last 2 weeks I have been dealing with bronchitis. So incredibly frustrating. I am really interested to see how I do once I get back, I wasn't able to evaluate if Paleo would improve my performance or not.
2. It actually works. I'm a big skeptic, read the book, and I can't believe that everything they say is true about Paleo.
3. I'm going to stay with Paleo for a while (at least until I get my blood work done). I love the energy and lack of hunger. I am going to change somethings up and play with it a little, and cheat a little. I am hoping that if I follow it 90% or better, I should be good.
3. Thanks to OTG for having this challenge. I would have never seen how great I could be by just changing my diet. It was really great, I figured I could try anything for 60 days, and then give it up if I didn't like it. Well, I do like it, and it is great.
4. I really wish we could setup a forum to share recipes. I have tried recipes that were really awesome, good+cheap+easy, and some that were bad. Many of the recipes I made weren't worth the trouble The more good+cheap+easy and *fantastic* recipes I could get, the better. For example, good+cheap+easy is spaghetti squash with jarred sauce and 8oz. chicken sausage. I can give you the details on each, but you get the idea. It would be nice to "keep it going" with that kind of forum, I need all the help I can get.
We have shared some recipes amongst ourselves. We can keep doing that. If you find a recipe that is AWESOME, or good+cheap+easy, please send it my way.
Thanks
i'm gonna look around florida for random objects to over head squat and deadlift with my team so i can still do the wods lol hows the cold weather doin up northhh?!
JP, how the heck do you go from 11% to 5%. Please email me the details at pcleary00@gmail.com.
Really interested to know how I can get sub 10% now that I am around 12%.
Those numbers are for comparisons sake only. Really getting under 10% body fat and staying there naturally would trash your work capacity. There are those freaks of genetic nature that walk around at 8-10% body fat naturally but if you aren't that guy now you not going to be, yell at your parents I know I do all the time.
Forgot to post my results from today. I did the FB workout with 190 OHSQ and 305 DL and the deads ruined me. I need to stop worrying so much about my OHSQ, front squat and squat snatch form and focuse on deadlift because I suck at them anymore.
wod with 145 OHS and 245 dl
6:14
love those numbers from today guys, awesome!,
I did the FB w/95 OHSQ and 205 deads, 9:45
could been quicker, didn't have my head in it today.
11/7/6 on the bench.
Paul, missed ya on Saturday, congrats!!
WOD 115/165 4:26.
Wasn't sure what my I RM OHS is, probably should have gone with 125
correction: WOD 115 OHS / 265 DL
WOD
OHSQ 85
Deads 310
4:59
Great job 5:30.
I think the 4:30 class is still there
JV, nice seeing you back
Wod: 185/315. Slow. 10:03 I think
WOD: OHSQ 80
DEAD 175
RX'd 6:42
So happy i did the 24" Burpee box jumps! Really needed a confidence booster after saturday. Every box jump is a victory!
Cash out: 95lbs 5/3/4 95lbs is kinda heavy for me, but bench is my weakest lift so felt I needed the work.
Great work 4:30!
135 OHSQ and 300 DL in 5:27
OHSQ: 115
Deads: 300
5:46
OHSQ: 65 lbs
DL: 210 ... excited to get 1st 5 unbroken!
$out: 16-11-5
Worked on pull ups too and strung together 13! Excited about that too.
Great job 4:30 ... Kelli, way to go on the 24" boxjump!
Really loved this one! Nice job tonight everyone! Great coaching, Justin!
6:24 65OHS/130DL
Back on the 24" tonight! K-Swat, Halfway, Steve and anyone else yelling at me to attack that goat, THANK YOU! =)
Big OTG welcome to Luke who did his Advanced Foundations! Great job!
WOD: FB 85lbs OHSQ DL 195 6:48
Cashout: 95lbs 17/14/10
530 class was pretty happening...great coaching Mark!
Oops! Forgot my time:
5:25
Advanced WOD
Front squat at 60 pounds
Dead lift at 90 pounds
10:30 (I think)
Cash out at 65 pounds (95 pounds is my one rep max)
9-8-10
Sorry I missed the PR challenge on Saturday, but thank you Nick for the movie. Felt like I was there. Congrats to all the winners. I'm soooo impressed with your consistent discipline. It's so hard to maintain it, but you did. Wish I could follow your example better. Decided that I was going to continue Paleo after the challenge. I need help. Pizza and sanwiches on Saturday night and rice and ice cream tonight. Gonna wipe the slate clean and start again tomorrow. Any words of encouragement?
Priya!!! Step away from the crappy carbs...for now. Don't give up! Save the "treats" for somewhere down the road as a reward. Set a new mile marker and get there! :)
Priya, the best advice I can give you is to never cheat. Every time I cheat (sicilian pizza with pepperoni is my enemy) it just makes it harder and harder. When I don't cheat for a few days, its really not that hard as long as you are diligent and never let yourself get too hungry...thats when you are weakest and will reach for the easiest thing to eat- which is usually garbage. I am no expert but feel great after doing paleo for 60 days and I would say I was only about 70% paleo. I too, am continuing, I miss the old stuff less and less everyday
Michelle- you rocked that 24 inches tonight like a pro...congrats
Nick, thanks for the confidence builder today, I needed one after saturday
WOD: FB- 5:15 rx 135lb ohsq/315lb dl
wod: FB 6:23 rx'd 80lb ohsq/185lb dl
had a great pace going during the ohsq and row but lost a ton of time during deads and box jumps (first time doing the burpee box jump)...felt like i blew a few seconds between each box jump collecting myself.
great coaching justin! full house at 430...great job everyone!
Oh man... I dunno where to go with tonight's late nite post? There's Paleo-talk, the WOD, BF%'s, PB & Jealous, I mean Jacked...
I think I'll start w/the WOD:
FB - 4:52 rx'd
105 OHSQ's (my King Goat!)
265 DL's
I had Kevin and Maria laughin their asses off at my burpee box jumps! Apparently, there's no need to clap between the box jump and the burpee, especially not twice... hahaha!!! Glad I could entertain you guys, and I really appreciate you guys pushing me tonight. I really needed to bust out a strong WOD time to rebuild my confidence after my EPIC FAIL @ the PR Challenge. Nick and I have exchanged some thoughts on that, and there's a plan in the works... I'm stoked!
Paul (aka, The Gimp): First and foremost, congrats on the 42.9% BF% change! 21 to 12 is AWESOME!!!! If not for the issues you mentioned, I bet it woulda been a much closer finish!!! Ok, next... the low, low BF%. Honestly, I'll admit, it's kinda bittersweet. Just ask Nick. He's already getting the Q's from me regarding the impact that it had on my PR Challenge time. The truth is, my "reserves" so to speak are LOW as well. So, I'm good for like 3-5mins of heavy, intense work. But much more beyond that, and it gets tough to keep the fire going. You know? Since getting low in BW and BF%, during the longer WOD's I get a feeling of almost despair, because I know I can move the weight, or perform the rep, but sometimes I just can't get the drive to plow through it as fast as I'd like. Now, on the other hand, my initial 3-5min threshold I mentioned has been REALLY impressive. For instance, I hit a 35lbs PR in my DL in wk 5 of the P-Challenge, but then my bench went down by 15lbs. So, there's pro's and cons. Tonight's WOD I feel was an example of that... my time was quick, and the workload didn't catch up with me till I was done. As long as I kept firing through the reps, I had enough in the tanks to get it done quickly. Post P-Challenge, my goal now is to keep the BF% low, but not that low, up my lean mass a bit, and modify my intake. The challenge was a great blueprint for a lot of us, and I think the benefits will continue to pay dividends over and over... I hope some of this helps. I'll try to email you more when I get some time this week.
Oh yea, and 37 for the CA$H OUT.
day late post...
fb wod: 85 ohsq 185 deads
5:20
Thanks Kristi for asking me during the wod "why the f(&*% are u dropping the deads".. the only thing funnier than that is that I almost stopped to take the time and explain to you why i was. haha
Michelle - way to get up on that box girl. Its all gravy now : )
JP- that may have been the funniest thing I have ever seen!
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