Even or Odd...

"Fran"

21-15-9

Thrusters/Pull-Ups

Post time to comments.

CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

(Last done on 8/14/09)

Ninja's CrossFit...

This is John Malecki getting ready for his 51" Box Jump!

This is John nailing it!

Rest Day

Nutrition

What's your current diet like? What are your plans to change it/not change it? Are you Paleo? Zone? Both? Neither? What the hell are those? Let's discuss the most important aspect of health (outside of your mind) - NUTRITION!! Would you like to see a Nutrition CHALLENGE in the future?

Post thoughts to comments.

To shake or not to shake...

"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

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

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

Post time to comments.

(last done on 7/7/09)

Is this a healthy substitute for CrossFit?

Does this remind anyone of anything?

Starting Monday....

Black Friday Fun

"Pentagon O' Pain"

100

Push Ups

100 1 Mile 100

Double Unders Run Box Jumps 20"

100 100

Push Press Sit-Ups

65/45 (no anchor)

The workout is done in pairs. Each will start at different stations around the Pentagon. In order to move around it, you BOTH must complete the station you are on.

For instance, if Charlie and Rick were a team (Team AMAZING) and Charlie started on the Box Jumps and Rick started on the Double Unders, Charlie would have to complete 100 Box Jumps while Rick would have to complete 100 Double Unders before they could both advance to the next station - Charlie to Sit Ups and Rick to Push ups. The 1 mile run is started only after both teammates have completed all of the stations in the Pentagon. Have fun and work off those desserts!!

Post team time to comments.

Thanks for being you...

Happy Thanksgiving!

We would like to wish our OTG family a very Happy Thanksgiving!! Have a wonderful day and thanks for being apart of our lives! We are what we are because of all of you!!

Have a great holiday!!!

The things we attract...

Lift

Clean and Jerk

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

WOD

500m row

then

21-15-9

Pull ups

Push Ups

Squats

Post time to comments.

Thanksgiving Week Hours

Wednesday

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

Williamstown--9:30, 3:00, 6:00

Thursday

Closed

Friday

EHT--12:00

Williamstown--12:00

What's a Thruster?...

Skill

Squat Therapy

WOD

12 min AMRAP

5 Thrusters 135/95#

10 Burpees

Post rounds to comments.

Mark and Nick got their level 1 cert. 2 years ago today. If they haven't told you the story you should ask them. We've all been beginners at one point, what are some of the things you remember about when you first started CrossFit?!?

At the movies...

'Dead/Dip/Swing'

3 Rounds

10 Deadlifts 185/135#

15 Ring Dips

20 KB's 1.5/1 pood

Post time to comments.

Thanksgiving Week Hours

Wednesday

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

Williamstown--9:30, 3:00, 6:00

Thursday

Closed

Friday

EHT--12:00

Williamstown--12:00

Blue Moon this...

Tom Schoenfelder during the Thruster/Burpee WOD
(He's the one you've been filling out surveys for lately!)

Rest Day

After starting CrossFit, what's been the biggest change that you've noticed in your everyday routine? More energy to play w/ your kids? Too sore to do anything? Rearranging your life around CF?

Flightless bird...

Skill:

Burgener W-Up

Snatch - technique

light weight

2-2-2-2-2

WOD:

2k Row

Post time to comments.