Choose to see the positives and the negatives will no longer appear...

Williamstown

New session time: Thursdays @ 4:30pm

ADVANCED

"Diane - ADV"

10 Rds

7 Deadlift 185/115lbs

8 Push Ups De-Load

FIRE-BREATHER

"Diane"

21-15-9

Deadlift 225/155lbs

HSPU

(Last completed 8/15/11)

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Onward, Soldiers...

Burpee Challenge

Day 19

 Erica G

Nick P 

Brooke R

ADVANCED

"Diane - ADV"

10 Rds

7 Deadlift 185/115lbs

8 Push Ups De-Load

FIRE-BREATHER

"Diane"

21-15-9

Deadlift 225/155lbs

HSPU

(Last completed 4/25/11)

CA$H OUT:

Coach's Call

Post time and thoughts to comments.

Freedom. Joy. Love. Appreciation.

ADVANCED and FIRE-BREATHER
7 min
Cartwheels and Round-Offs
Focus: Balance, Coordination and Symmetry
*Be sure to work both sides


ADVANCED
"Diane - ADV"
10 Rds
7 Deadlift 185/115lbs
8 Push Ups De-Load


FIRE-BREATHER
"Diane"
21-15-9
Deadlift 225/155lbs
HSPU
(Last completed 1/17/11)


Post time and thoughts to comments.


Note:  This Wednesday we will have a GAMES Prep WOD for those that are doing it later in the week and will not be doing Sectional WOD 11.6.

Blue skies and wide grins...

"Diane"

21-15-9

Deadlifts 225/155lbs

HSPU

(Last completed 9/20/10)

CA$H OUT:

Muscle-Ups

3 sets of 3

If you're unable to do Muscle-Ups, work on technique.

Sets should be unbroken and weighted if possible.

(Last completed 9/20/10)

Post time, loads and thoughts to comments.

I could use somebody...

"Diane"
21-15-9
Deadlifts 225/155lbs
HSPU
(Last completed 3/30/10)


CA$H OUT:
Muscle-Ups
3 sets of 3
If you're unable to do Muscle-Ups, work on technique.
Sets should be unbroken and weighted if possible.
(Last completed 3/13/10)


Post time, loads and thoughts to comments.

Grand Opening - Saturday!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

Bringadashita....

Lift:
Push/Split Jerk
1-1-1-1-1
(Last completed 2/8/10)

WOD:

"Diane"

21-15-9

Deadlifts 225/155lbs

HSPU (scale as needed)

(Last completed 10/7/09)

Post loads, time and thoughts to comments.

Girls are like hurricanes...

Skill

Planks

WOD

'Diane'

21-15-9

Deadlift 225/155#

HSPU (scale as needed)

Post time to comments.

With the holidays quickly approaching we have to remember how important it is to stay on the right path with nutrition. All of you come and give it your all and we want you to do the same at home when it comes to what you eat. Food is fuel for your body. You need to keep track of what you eat just like you keep track of your workouts. They both go hand and hand and are equally important. Feel free to talk to us and let us know if you have any questions.

I know that a lot of us eat the same things over and over again, so feel free to post any new recipes or different ways you balance out your meals!!

What's your dominating thought pattern?

Lift:

Snatch

1-1-1-1-1-1-1

WOD:

'Diane'

21-15-9

Deadlift 225/185#

HSPU

Post loads and time to comments.

(last completed 10/7/09)