Take the time to get to know yourself better...

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

ADVANCED

"Off The Grid House WOD - ADV"

For time:

2 Rds of:

15 Thrusters 65/45lbs

15 Pull Ups

then:

250 Singles

then:

2 Rds of:

15 KB Swings 1.5/1pd

15 Burpees

then:

30 V-Ups

then:

2 Rds of:

15 Front Squat 65/45lbs

15 Push Ups

FIRE-BREATHER

"Off The Grid House WOD"

- PR Challenge WOD -

For time:

2 Rds of:

10 Thrusters 95/65lbs

15 Pull Ups

then:

50 Double Unders

then:

2 Rds of:

10 Snatch 95/65lbs

15 Burpees

then:

30 T2B

then:

2 Rds of:

10 Power Clean 95/65lbs

15 Ring Dips

Post time and thoughts to comments.


PR CHALLENGE HEATS

Last Name	First Name	HEATS
Butterhof	Mary	1
Czeck	Dan	1
Derrickson	Chris	1
Derrickson	Jennifer	1
Mazzoni	Stephanie	1
McDevitt	Patrick	1
Rosenberg	Brian	1
Wagle	Priya	1
Denton	Laurie	1
Boisvert	Aurea	2
Butterhof	Jeffrey	2
Gazzara	Lisa	2
Gilmore	Brandon	2
Giovinazzi	Richard	2
Gramlich	Kelli	2
Rosa	Sonny	2
Sims	Dennis	2
Chaikin	Hannnah	2
DiGiuseppe	Chris	3
Rizzo	tony	3
Merendino	Tony	3
Moscola	Steven	3
Odell	Nikki	3
Travers	Theresa	3
trethaway	maria	3
Votta	Jackie	3
Clements	Wayne	4
DeMarco	Paul	4
Leonetti	Amanda	4
Matlock	Eric	4
Musiakiewicz	Kevin	4
Odell	Justin	4
Rinylo	John-Paul	4
Scholder	Doug	4

There's always good news on the horizon...

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


Congratulations to those who participated and completed the PALEO CHALLENGE!!  We hope it was a lifestyle change that transcended our gym competition and transformed your perspective about food and its role in our lives. We will announce the winners on Saturday at the PR CHALLENGE!!
Thank you for participating!!  

ADVANCED and FIRE-BREATHER
Lift:
Back Squat
5 sets of 7 @ 75%


ADVANCED
WOD:
"Spry - ADV"
7 Rds
10 Box Jumps 20"
10 Push Ups


FIRE-BREATHER
WOD:
"Spry"
7 Rds
7 Lateral Box Jumps 20"
7 Ring Push Ups - Butterfly


Post load, time and thoughts to comments.

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.

Introduce yourself for no reason...

Kristi OHSQ 95 x 15 from CrossFit Off The Grid/OTG on Vimeo.

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

CONGRATULATIONS to Sonny for getting her L1 Cert!!

ADVANCED

Lift:

Front Squat

Work up to 2 sets of 15 for max weight

WOD:

"Annie-ADV"

250-200-150-100-50

Jump Rope (Singles)
50-40-30-20-10
Sit Ups - Anchored

FIRE-BREATHER

Lift:

OHSQ

Work up to 2 sets of 15 for max weight

(Last completed 11/15/10)

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups - Anchored

(Last completed 11/17/10)

Bathe yourself in gratitude and watch your reality shift before your eyes..

CrossFit Games TEAM Information

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

ADVANCED
"Cindy Meets Franny"
35 Thrusters 65/45
3 Rds of 'Cindy'
25 Thrusters
4 Rds of 'Cindy'
15 Thrusters
5 Rds of 'Cindy'


FIRE-BREATHER
"Cindy Meets Fran"

21 Thrusters 115/75

3 Rds of 'Cindy'

15 Thrusters

4 Rds of 'Cindy'

9 Thrusters

5 Rds of 'Cindy'

*Coach's CA$H OUT*


Post time and thoughts to comments.

Cindy - 5 Pull Ups, 10 Push Ups, 15 Squats

Summarize your life in one sentence, the rest is embellishment.

ReSt DaY!!

Perspective can be changed with a slight move to the left...

ADVANCED

"Team - Splinter - ADV"

Teams of 2

4 Rds

25 Front Squats 65/45lbs

250 Singles

Then:

4 Rds

25 Push Press 65/45lbs

40 Sit Ups

FIRE-BREATHER
"Team - Splinter"
Teams of 2
4 Rds
15 Power Cleans 135/95lbs
50 Double Unders
Then:
4 Rds
15 Jerks 135/95lbs
20 T2B


Teams may split work as needed.  Must complete all reps before moving on to next movement.


Post time, team and thoughts to comments.

Blame no one...accept responsibility

CrossFit Off The Grid Kids in Full Effect

ADVANCED

WOD:

"Copious - ADV"

15 Min/AMRAP

10 Back Squat @ 20% of 1 RM

10 Push Up De-Load

FIRE-BREATHER

"Copious"
WOD:
8 Min/AMRAP
9 Back Squat @ 40% of 1 RM
5 HSPU 45/35lb plates to abmat (scale as needed)


For future reference:
FIRE-BREATHER Unlimited athletes are only permitted to participate in 1 coached session per day.  Participating in 2 coached sessions will result in a drop-in fee.
OPEN-GYM athletes participating in a coached session will result in a drop-in fee.


CA$H OUT:
5 Rds
5 - 10m Shuttle Sprints
Rest 30 sec


Post rounds and thoughts to comments.

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.

Drink in the compelling positivity around you...

 Paul does his sit ups.

  The starting line.

Heather during her double unders.

 Carey in the SDHP.

ADVANCED and FIRE-BREATHER
Lift:

Deadlift

10 sets of 2 - 75%

45 sec rest between sets

Focus:  Speed out of the bottom - Explosiveness

(Last completed 2/4/10)

ADVANCED

WOD:

"Obsession - ADV"

12 min/AMRAP

7 Push Ups De-Load

7 Wall Ball 14/10lbs

7 Box Jumps 20"

FIRE-BREATHER

WOD:

"Obsession"

10 min/AMRAP

7 Ring Push Ups

7 Wall Ball 20/14lbs

7 Box Jumps 24"

Post loads, rounds and thoughts to comments.