Off The Grid Strength and Conditioning from CrossFit Off The Grid/OTG on Vimeo.
ADVANCED
WOD:
"Pare - ADV"
10-8-6-4-2, 8-6-4-2, 6-4-2, 4-2, 2
Deadlift 40% of 1 RM
Weighted Med Ball Sit Up 20/14lbs
FIRE-BREATHER
WOD:
"Pare"
5-4-3-2-1, 4-3-2-1, 3-2-1, 2-1, 1
Deadlift @ 60% of 1 RM
Muscle Up
CA$H OUT:
3 min/AMRAP
Double Unders/Singles
Muscle Up - Use lower rings for jump throughs and ring dips if unable to complete a muscle up.
Post time, total and thoughts to comments.
WOD:
"Pare - ADV"
10-8-6-4-2, 8-6-4-2, 6-4-2, 4-2, 2
Deadlift 40% of 1 RM
Weighted Med Ball Sit Up 20/14lbs
FIRE-BREATHER
WOD:
"Pare"
5-4-3-2-1, 4-3-2-1, 3-2-1, 2-1, 1
Deadlift @ 60% of 1 RM
Muscle Up
CA$H OUT:
3 min/AMRAP
Double Unders/Singles
Muscle Up - Use lower rings for jump throughs and ring dips if unable to complete a muscle up.
Post time, total and thoughts to comments.
Posts
24 comments:
Hero WOD's & Muscle Ups...you must have been reading my mind!
Last night was the first workout that I've enjoyed since hurting my ankle. I am happy to say it is finally feeling better & I am again looking forward to the WOD's!
Justin....glad to hear that you're ankle is better! The rest has paid off-that's great.
Nice work on the video Nick! Love it! Let's all "share" it on our FB pages to spread the word & for all to see how much FUN they could be having!
If I had never seen Crossfit, this video would have me waiting at your door wanting to know what all the crazy people are doing, like I told Nick last night, Love this!!!
WOD: ADV 105lbs 5:43. Great video Nick!
Congratulations Patrick!!!Awesome job today. On your way to be the beast we all know you are!!!!!!
Hey. Do you guys think Aron Ralston did crossfit?
Oh and congratulations Kelleigh on your muscle up! Theresa that's my friend yo! Thanks for not yelling at me like Nick did calling me a cheater and helping me complete my forgotten round.
Great video Nick. Glad I wasn't on the ground this time. Member last time you videoed me I was laying down on my back? I hope that one isn't on youtube. Hey let's put this one on youtube...
Love the video Nick : ) Taking today off with the kiddies! See everyone at 9:30 tomorrow
I caught wayne on lunch break today, kind of sad...
http://tosh.comedycentral.com/blog/2011/04/18/rollerblade-like-no-ones-watching/?xrs=share_fb
thanks Aurea, i think i got 2 or 3 in a row-you know May is Pull Up month, yes? LOL !
WOD: FB, 175 lbs, MU progression w/pushUp, 12:02
Cash out, 32 DU, single in between, gotta listen to Nick & get rid of that single in bet....
Congrats Kelleigh, great day to get your MU !!
Yippee Kelleigh. Congrat. any suggestions, Haha
155 deads, purple band for mu progression. thanks Michelle for the push. think I did it in 1331
yeah Tina.95 lb deads
Great Video, I especially like the parts of me!!!
Great WOD: As Nick so eloquently informed me afterwards, "almost Rx'd"! & I had to agree since I wasn't turning my hands out at the bottom of the Muscle Ups. But then again, I don't thinnk he got low enough on his OHS on the video, so there!
In any event: Fire-Breather; 12:15
Deads@ 225
Ca$h out with 3 minutes of Hollow Rocks: 90 reps
Great job everyone!
Went with ADV today...
105 Deads
14 Med Ball S/U
6:05
51 D/U
I too loved the video... especially the parts of Justin! :)
Oh what will 8pm bring us?!?!
Patrick, way to get those pullups today! so proud of you!! Congrats Kelleigh on your muscle up, I knew you would get it! No problem Leah, anytime!
You know, I had a goal of doing a muscle up by my 34th birthday. That was two years ago!! I'm saying it in public: I will have a muscle up by July 30th. If not I'm quitting and doing a combo of p90-x and Zumba. At least that shit really works.
Fb 130 deadlifts with mu progression
9:07
Congrats patrick on your pull ups you did great!!! No more band lol!
Thanks for the congrats we will see if I am able to get more later since I could only get one today!
Kristie I think the progressions today really helped me and i just keep practicing till nick kicks us out of the gym! Finally got up on one out of the many I tried.
Congratulations to Kelleigh and Tim for getting their 1st Muscle Ups!!
Soooo many ppl on the cusp of getting one!! We're going to end up with 30 by the end of the month!
Love it!!
WOD not rx'd but close, weight was 245 and had to get 2 MU before moving on each time. really used the time to get the MU, deads went way to fast. 15:32, thanks for the tips Nick.
Thanks for words of wisdom on my muscle ups nick, i couldnt leave without doing atleast one. good job to the rest of the 6:30 class.
WOD: 11:11
105lbs, red band for MU progression.
Kristi, you're welcome buddy! :)
Kelleigh & Tim, awesome! Congrats!
What a workout!
Had to jump into the MUs and then do push ups. Only managed 1 dip the whole wod: 11:31 w 120 for deads
Can't wait for my rest day tomorrow!
Congrats To all who got their MU's!! I can't wait for my turn...someday...
WOD: FB 13:08 155lb dead, jump through MU progression with push ups.
Nick, did you come up with WOD 5?? It's like a page out of your playbook!!
wod: fb 14:45 did more of a walk through mu progression with 2 push ups for each one. took me forever. aside from just lacking the strength, i am a total spaz doing this movement.
330-always a pleasure. lol. great job both 330 and 430 classes!
Had to bust today's WOD out at my work gym... and yet again I was held down by "the Man." Muscle ups and kipping pullups are now forbidden in the gym. Turns out a guy that works in my building had been practicing his kipping pull-ups a few weeks ago on the only pull-up bar there is. Its attached to a squat rack that has what can best be described as a "tracking" squat bar attached to it. Think a squat bar attached to guides on either side and a cross beam going across the top. Its for sissys who are afraid to go too deep. Anyway, turns out he was kipping for reps, and the tracking bar had tracked its way forward so that when he kipped to go chin over bar, his forehead and the bridge of his nose made contact with the tracking bar and busted his sh!t wide open. He's got stitches in his forehead, and a shattered nose. OUCH, right? Yeah, well, sucks for him pretty bad, and for the rest of us BIG TIME. Anyway... I decided to just go ADVANCED in leiu of being asked to leave the gym for breaking the rules on the pull-up bar.
ADV w/55% of 1RM - 9:32
185lbs Dead
25 lbs plate for situps
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