Serendipity...

Schedule Changes
EHT- 3:30pm classes will return starting Thursday 9/8.

Williamstown-3:30 classes
Monday, Wednesday and Friday.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 43


ADVANCED
Training
5 Rounds
Deadlift 3-5 @ 20X0
Rest 10 sec
60 sec Handstand Hold
Rest 3 min 
+
"Annie"
250-200-150-100-50
Singles
50-40-30-20-10
Sit Ups - Anchored


FIRE-BREATHER
Training

5 Rounds

Deadlift 3-5 @ 20X0

Rest 10 sec

60 Sec AMRAP Handstand Push Ups

Rest 3 min 

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups - Anchored

(Last completed 3/8/11)

Post loads, time and thoughts to comments.


When  you're given a range of reps (ie 3-5), start with a weight that challenges you to hit the high # (5) and increase the weight each set to get the low #(3).  If you end up with a rep total lower than 3, (2) before the end of the five rounds, keep the weight and try and get 2 again.

Our view of life should be one of a trivial nature...

Register HERE for the CrossFit Games!!

There will be NO SESSIONS in EHT this Saturday 3/12/11 due to the PR and PALEO CHALLENGES being held in Williamstown @ 10:30AM.

ADVANCED
Skill:
10 Min
"Max KB Swings 1 min on 1 min off - ADV"
KB Swings 1.5/1pd


WOD:
"Helene - ADV"
3 Rds
400M Run
40 Squats
12 Burpees


FIRE-BREATHER
Skill:
10 Min
Handstand Push Up Work
Focus: Up the Ante!!  Use Rings, Parallettes, Plates, etc


WOD:
"Helene"
3Rds
400M Run
21 Sumo Deadlift High Pull 95/65lbs
12 Burpees


Post totals, progression, time and thoughts to comments.

Where's our foam rollers...?

What kind of eggs are you buying? Pastured, Organic, Omega-3 enriched, Cage-Free, Free-Range, Natural, No-Added Hormones, Vegetarian Diet, etc...What's your best option?
Want to know MORE about what type of eggs you're eating....check out the whole9's blogpost HERE!!

Skill:

10 min

Handstand Push Up Work

Focus: Up the ante!!! ROM on Rings, Parallettes, Plates, etc..

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 8/14/10)

We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing March 12, 2011. The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement.

The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system. It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!

We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50.

The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.

Let's eat well together!!

Thanksgiving Hours:

Wednesday:

Williamstown - 6:30am,9:30am, 4:30pm, 5:30pm

EHT - 9:30am, 4:30pm, 5:30pm

Thursday:

CLOSED

Friday:

Williamstown - 12pm

EHT - 12pm

Black Hearted Love..

'Gag' group in EHT

ATLEE gets squished in Wtown

Skill:

Handstand Push Ups

7 min

Unbroken Ladder Up - 1, 2, 3 etc, until you fail on a set.

WOD:

"Skill Mastery"

5 Rds for time:

30 Double Unders

5 Muscle Ups

3 Squat Cleans 155/105lbs

Post ladder completion, time and thoughts to comments.

1 Muscle-Up = 3 Pull Ups/1 ring dip

We have each other....

Skill:

Handstand Push Ups

7 min

Unbroken Ladder Up

WOD:

"Tabata Mash"

8 Rds - 20sec/10sec off

Jump and Switch Lunges

Sit Ups

Burpees

Post HSPU reps and totals for Mash to comments.

HSPU Ladder - You only have 7 mins to complete as many unbroken sets up the ladder starting with 1, then 2, etc..

Tabata Mash - Alternating exercises - starting with J & S Lunges for 20 sec/10 sec off, then Sit Ups for 20 sec/10 sec off, then Burpees for 20 sec/10 sec off (1 Round) then back to J & S Lunges, etc...

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!