Time to Pretend...

Burpee Challenge

Day 62


ADVANCED
MFRT:
3 Rds
Back Squat 6-8 @ 30X0
Rest 30 sec
KB Swings 15
Rest 30 sec
1:30 min of Singles
Rest 1 min


Training:
"Mozart - ADV"
10 Rds
7 Box Jumps 20" (Jump up and Step down)
8 Push Ups


FIRE-BREATHER
MFRT:
4 Rds
Snatch Balance 3-5 @ X111
Rest 1:30 min
KB Swings x 15
Rest  1:30 min


Training:
"Mozart"
10 Rds
7 Box Jumps 24"
7 Ring Push Ups


Post loads, time and thoughts to comments.


Training Notes:
Mozart - AFAP
KB Swings - Pick a weight that will challenge you to go Unbroken for all rounds.

Prosper from positivity...

 Brian R with great Accuracy

  Patty gets K2E

   Brian R gets K2E

  Lali gets K2E

ADVANCED
Lift:
Push Press
3-3-3 @  80% Rest 1 min between sets
1-1-1 @ 90% Rest 2 min between sets


WOD:
"Oddly Sufficient"

21-19-17-15

KB Swings 1.5/1pd

10 Burpees

FIRE-BREATHER

Lift:

Snatch Balance

3-3-3 @  80% Rest 1 min between sets

1-1-1 @ 90% Rest 2 min between sets

WOD:

"Oddly Enough"
11-9-7-5-3-1
Squat Snatch 95/65lbs
10 Lateral Burpees


Post loads, time and thoughts to comments.

Live in the present tense...

Lift:

Snatch Balance

Find 1 RM

(Last completed 12/21/10)

WOD:

2k Row

(Last completed 7/9/10)

Post loads, time and thoughts to comments.

Surround yourself w/ people you love or would love to be like...

In Defense of Paleo Part 2

-Courtesy of Health-Bent.com-

Lift:

Snatch Balance @ X212

3-3-3

(Last completed 11/23/10)

WOD:

"Skipper"

15-13-11-9-7-5-3-1

SDHP 95/65

De-Load Push Ups

(Last completed 8/16/10)

De-Load Push Ups - 2010 Games Standard - Plank position to chest to ground, pick hands up off of the ground, replace and press to full extension of the elbow. Thighs, hips and midsection should be off of the ground at the bottom position.

Post loads, time and thoughts to comments.

Holiday Hours

Christmas Eve - 9:30AM

Christmas Day - No Sessions

New Years Eve - 9:30AM

New Years Day - No Sessions

PALEO SEMINAR

SIGN UP HERE!

BOTH "PR/PALEO CHALLENGE"

SIGN UP HERE!

ONLY THE "PR CHALLENGE"

SIGN UP HERE!

ONLY THE "PALEO CHALLENGE"

SIGN UP HERE!

AAA at the UA...

Made this yesterday and LOVED IT!!!  I also made Stacey's sweet potato dish from the competition...can you say yummy? Looks like everyone is jumping in the Paleo mindset early.  If so, how's it going?  If not, what's stopping you?

Lift:
Snatch Balance
3-3-3 @ X212

(Last completed on 7/27/10)

WOD:
"Pull/Swing/Jump"

10-9-8-7-6-5-4-3-2-1

Pull Ups C2B

KB Swings 1.5/1 pood

Jumping Squats 45/35lbs

(Last completed on 6/22/10)

Pull Ups - Chest to Bar - chest must hit for it to count (anything below the clavicle)

KB Swings - ear must be visible from the side at the top of the swing and legs, hips and arms locked out

Jumping Squats - bar on back, full extension of hips on the jump and hip crease below knee in squat

Post loads, time and thoughts to comments.

Wednesday:

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

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

Thursday:

No Sessions

Friday:

Williamstown - 12pm

EHT - 12pm

Fed Up...

Lift:
Snatch Balance
3-3-3
(Last completed 9/11/10)


WOD:
"Unprecedented"
5 Rds
5 Snatch 135/95lbs 
5 Box Jumps 40/32"
5 HSPU 45/35lb plates to abmat


Post loads, time and thoughts to comments.

Have you signed up for the Off The Grid Competition yet?!!?  Get on it!! Register here.

 If you're not looking to compete, but still want to participate we're going to need judges.  As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc.  You'll get a free lunch and t-shirt too!!  Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing!  Thank you and hope to see you there as a competitor, judge, or for support!

This is who I really am...

Tony out-stretched in his Roll Out

Jen ready to explode in jumping squat

Bambi flipping tires

Lift:
Snatch Balance
3-3-1-1-1
(Last completed 8/16/10)

WOD:

"Pokey"

10 min/AMRAP

3 Power Cleans BW

6 Burpees

(Last completed 3/10/10)

Post loads, rounds, and thoughts to comments.

Don't give up on me....

Our new 'Floating' Pull Up Structure in Williamstown being put to good use.

Lift:
Snatch Balance @ X212
3-3-3
(Last completed 7/27/10)


WOD:
"Skipper"
15-13-11-9-7-5-3-1
SDHP 95/65
Push Ups


Push Ups - 2010 Games Standard - Plank position to chest to ground, pick hands up off of the ground, replace and press to full extension of the elbow.


Post loads, time and thoughts to comments.

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm
Tuesday - 9:30am, 4:30, 5:30, 6:30pm
Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm
Thursday - 9:30am, 3:30, 5:30, 6:30pm
Friday - 6:30, 9:30am, 4:30, 5:30pm
Saturday - 8:30am

Affirmation...

Coach Burgener discusses the Snatch Balance [wmv], [mov]

Courtesy of CrossFit.com

Lift:

Heavy Snatch Balance

3-3-3 @ X212

(Last completed 4/12/10)

WOD:

"Adam Bomb"

21-15-9

Squat Snatch 95/65lbs

Pull Ups

or

"Heavy Adam Bomb"

12-9-6

Squat Snatch 135/95lbs

Pull Ups C2B

Post loads, time and thoughts to comments.

Victorious...

Lift:

Heavy Snatch Balance

3-3-3

WOD:

"SDHP/Ring Push Ups"

For time:

30 Sumo DeadLift High Pull 95/65lbs

10 Ring Push Ups

20 Sumo DeadLift High Pull

20 Ring Push Ups

10 Sumo DeadLift High Pull

30 Ring Push Ups

(Last completed 12/22/09)

Post loads and time to comments.

I'm buying extra mistletoe...

Lift:

Snatch Balance

3-3-3

WOD:

"SDHP/Ring Push Ups"

For time:

30 Sumo DeadLift High Pull 95/65lbs

10 Ring Push Ups

20 Sumo DeadLift High Pull

20 Ring Push Ups

10 Sumo DeadLift High Pull

30 Ring Push Ups

Post loads and time to comments.

CrossFit Games:

Sectionals for NY/NJ:

The registration site is now scheduled to launch Wednesday Dec 23rd.

http://games2010.crossfit.com/

Register to watch or compete in the first leg of the CrossFit Games held on March 27, 28, in Montclair NJ. This will be your only opportunity to experience the CrossFit Games (locally), its competitors, and its electric atmosphere. As an affiliate, we intend on going up, competing, representing well and enjoying every moment of the experience.

This will fill up rather quickly (for both the spectator and competitor) so register immediately upon reading this to be a part of history!

HOLIDAY SCHEDULE:

Christmas Eve - 9:30 am

Christmas Day - Closed

New Year's Eve - W'town 9:30am and 4pm -

New Year's Eve - EHT -9:30am, 3:30 and 4:30pm

New Year's Day - Closed

I remember running through the wet grass...

Lift:

Snatch Balance

5-5-5

WOD:

"Dead/PushUp/Box Jump"

10 min/AMRAP

5 Deadlifts 255/165lbs

10 Push Ups

15 Box Jumps

Post loads and rounds to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 9

Sleepyhead...

"Heavy Snatch Balance"

Burgener Warm-Up w/ Skill Transfer

3-3-3-3-3

Post loads to comments.

Use PVC (triple the reps) if technique is not up to par.