CrossFit OFF THE GRID

Planche, Maltese, Back Tuck...

2012-02-01T00:01:00.029-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up now for the Challenge on our sheets at the gym

Sign up for the 2012 CrossFit Games!!

ADVANCED

"Psycho - ADV"

20 Push Press 95/65

42 Sit Ups

15 Push Press

30 Sit Ups

10 Push Press

18 Sit Ups

(Last completed 5/18/11)

FIRE-BREATHER

"Psycho"

15 Push/Split Jerks 135/95lbs

42 Sit Ups

12 Push/Split Jerks

30 Sit Ups

9 Push/Split Jerks

18 Sit Ups

(Last completed 5/18/11)

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Training Notes:

Push Press/Jerk - Find a weight that will allow you to complete the 1st set Unbroken. Scale Up if necessary.

It's always darkest before the dawn...

2012-01-31T00:01:00.021-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up now for the Challenge on our sheets at the gym

Steve P

Fran S

Kelly N

Rainy D

ADVANCED and FIRE-BREATHER
Lift:
12 Min
Back Squat @ 30X0
Build to a Heavy Triple

ADVANCED
Training:
"Thriller - ADV"
12 Min/AMRAP
6 Wall Ball 20/14
6 Pull Ups
6 Burpees

FIRE-BREATHER

Training:

"Thriller"

12 Min/AMRAP

6 Snatch 95/65

6 Pull Ups

6 Burpees

Post loads, rounds and thoughts to comments.

You wanna be starting something..

2012-01-30T00:01:00.011-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up now for the Challenge on our sheets at the gym

Kevin M

Aurea B

Wendy and Steph

Frank M

ADVANCED
Training:
"Judgement - ADV"
3 Rds
25 Jumping Squats
25 Push Ups
150 Singles

FIRE-BREATHER
Training:

"Judgement"

3 Rds

10 Squat Cleans 155/105

10 HSPU

50 Double Unders

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Training Notes:

Squat Cleans/HSPU - Find a weight/modification that will allow you to do the 1 set Unbroken. Scale Up if necessary.

We all shine on...

2012-01-29T00:01:00.008-05:00

Rest Day!!

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up now for the Challenge on our sheets at the gym

It's up to you..

2012-01-28T00:01:00.023-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up for the Challenge on our sheets at the gym

Elaine D

Ed - Muscle Up - no kip

J - 1st Muscle Up - Congrats!

K-Swat

ADVANCED and FIRE-BREATHER
"Effortless"
Teams of 2
22 Min/AMRAP
20 Pull Ups
20 Burpee Broad Jumps
20 Sit Ups
20 Jump and Switch Lunges

Post rounds and thoughts to comments.

Training Notes:
Only 1 person works at a time. Split up work as needed. Keep the sets short and fast for each individual.

All we are saying...

2012-01-27T00:01:00.025-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up for the Challenge on our sheets at the gym

Untitled from Danny Nichols on Vimeo.

ADVANCED and FIRE-BREATHER
"Fours"
4 Rds
1 Min/AMRAP
4 Push Press
4 No Push Up Burpees
4 20ft Shuttle Sprints
Rest 1 Min

Then:

4 Rds

1 Min/AMRAP

4 Box Jumps 24"/20"

4 No Push Up Burpees

4 20ft Shuttle Sprints

Rest 1 Min

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

This is an aerobic workout thereby requiring a PACE. Pick a weight for the Push Press and a height for the Box Jump that will allow you to go Unbroken.

There are no problems, only solutions...

2012-01-26T00:01:00.029-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up for the Challenge on our sheets at the gym

Joann M

Rich P

Tony I

Bobby O and Bill D

ADVANCED and FIRE-BREATHER
Lift:
12 Min
Bench Press
6-6-6-6
Rest as needed

ADVANCED
"Full - ADV"
10 Min/AMRAP
5 Thrusters 95/65
7 KB Swings 1.5/1 pd
10 Hollow Rocks

FIRE-BREATHER

"Full"

10 Min/AMRAP

3 Thrusters 135/95

7 KB Swings 2/1.5 pd

5 T2B

Post loads, rounds and thoughts to comments.

Training Notes:

Bench Press - Each set should be tougher than the previous.

Let go...

2012-01-25T00:01:00.041-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up for the Challenge on our sheets at the gym

ADVANCED
Lift:
Deadlift 9 sets of 3 @ 20X1: 65% of 1RM
Rest 45 sec
Focus is speed off the floor - be explosive

Training:
"Lights Out - ADV"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
2 Wall Ball 20/14
2 Push Ups
4 Wall Ball
4 Push Ups
etc..

FIRE-BREATHER
Lift:
12 Min
Power Clean
Build to a Heavy Single

Training:

"Lights Out"

7 Min/AMRAP

Increase 2 reps for each movement after every set completed

1 Power Clean

1 Clapping Push Up

3 Power Clean

3 Clapping Push Up

etc..

Post loads, total reps and thoughts to comments.

Training Notes:
Power Clean - Tough/Challenging Weight

Dream while your awake..

2012-01-24T00:01:00.028-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up for the Challenge on our sheets at the gym

ADVANCED and FIRE-BREATHER

MFRT:

4 Rds

Front Squat 4-6 @ 30X0

Rest 10 sec

AMRAP Negative Pull Ups @ 50X1/COVP Pull Ups

Rest 2 Min

ADVANCED

"Annie"

250-200-150-100-50

Singles

50-40-30-20-10

Sit Ups - Anchored

(Last completed 9/8/11)

"Annie"

50-40-30-20-10

Double Unders

Sit Ups - Anchored

(Last completed 9/8/11)

Post loads, time and thoughts to comments.

Training Notes:

COVP Pull Ups - Chin Over Vertical Plane Pull Ups - Chin must break the vertical plane of the pull up bar for rep to count

Negative Pull Ups - If you're unable to maintain at least 5, use the rings.

Watching the Wheels...

2012-01-23T00:01:00.055-05:00

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th

Fire-Breather

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here

Sign Up for the Challenge on our sheets at the gym

Rachel H

Frank D

Mike M and Joe D

Frank P

ADVANCED
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min

Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees

FIRE-BREATHER
MFRT:

3 Rds

1 Hang Power Snatch

2 Power Snatch

3 OHSQ

Rest 10 sec

18 KB Swings

Rest 2 Min

Training:

"Overflow"

2 Rds

25 OHSQ 115/75

25 Burpees

Post loads, time and thoughts to comments.

Training Notes:
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round

Tempo - controlling parts of a movement

2012-01-22T00:01:00.007-05:00

ReSt DaY!!

Christmas Parties

How are you living...

2012-01-21T00:01:00.027-05:00

New hour in Williamstown:

9:30 AM today!

Josh U

Nicole S

Theresa T

Elaine A

ADVANCED
"TEAM - Heartache - ADV"
20 Min/AMRAP
5 Deadlift 135/95
1 Round of Cindy

FIRE-BREATHER
"TEAM - Heartache"

20 Min/AMRAP

3 Clean and Jerk 185/135

1 Round of Cindy

Post rounds and thoughts to comments.

Training Notes:

Alternating athletes. One person works while the other rests. 1 Full round requires both athletes to complete the prescribed work.

1 Round of Cindy - 5 Pull Ups, 10 Push Ups, 15 Squats

Clean and Jerk - Should be Heavy and TNG - modify as needed

Have 8 hours of fun, not work...

2012-01-20T00:01:00.040-05:00

New hour in Williamstown:

Saturday 9:30am

Congratulations on your Muscle Ups

Matt S

Keith D

Brandon G

ADVANCED and FIRE-BREATHER
Lift:
10 Min
Bench Press
2 Rds/AMRAP - BW
Rest as needed between sets

ADVANCED
Training:

Tabata Hollow Rocks

8 Rds - 20 sec on/10 sec off

Rest 1 Min

"Addiction"

160 Singles

30 KB Swings 1.5/1 pd

80 Singles

15 KB Swings

160 Singles

30 KB Swings

FIRE-BREATHER
Training:
Tabata Hollow Rocks
8 Rds - 20 sec on/10 sec off
Rest 1 Min

"Addiction"

40 Double Unders

30 KB Swings 1.5/1 pd

20 Double Unders

15 KB Swings

40 Double Unders

30 KB Swings

Training Notes:
Bench Press - Be sure to use a weight that you can get at least 15 of for your 1st set.

Somebody that I used to know...

2012-01-19T00:01:00.056-05:00

New hour in Williamstown:

Saturday 9:30am

Big Dawg

Kevin, Wendy, Steve, Doug, Justin

Jen C

ADVANCED
Training:
"Elusive - ADV"

25 Min/AMRAP

3 Good Mornings 95/65

5 Pull Ups

10 Sit Ups

10 Hard Pulls - Rower

FIRE-BREATHER
"Elusive"
Training:
25 Min/AMRAP
1 Good Morning - Tough
2 Muscle Ups
5 GHD Sit Ups
10 Hard Pulls - Rower

Post rounds and thoughts to comments.

Training Notes:
The goal is to focus on each movement separately and definitively. You are NOT going AFAP. Your work output should be consistent across the 25 min. You are to work on Midline Stabilization, Vertical Pulling/Pushing, Core and Coordination.
Good Morning - Take bar off of the rack to your back rack position. Bend at hips with slight knee bend. While maintaining a solid lumbar, get your upper body parallel with the ground with your weight in your heels and then stand upright.
Muscle Up - Work on technique if unable to complete

Stay connected...

2012-01-18T00:01:00.009-05:00

New hour in Williamstown:

Saturday 9:30am

ADVANCED

WOD:

"Cheech - ADV"

5 Rds

10 Front Squats 95/65

10 Burpees

FIRE-BREATHER

WOD:

"Cheech"

5 Rds

5 Front Squats BW

10 Lateral Burpees

(Last completed 6/17/11)

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Awareness creates focus..

2012-01-17T00:01:00.060-05:00

New hour in Williamstown:

Saturday 9:30am

Scott H and Bob M

Ron D, Kelli G and Sam K

Norm G

Faye J

ADVANCED and FIRE-BREATHER

MFRT:

5 Rds

Press 1-2 @ 11X1

Rest 10 sec

AMRAP Negative Pull Ups @ 50X1/DeadHang Pull Ups

Rest 2 Min

ADVANCED

Training:

"3rd Degree Burn - ADV"

11 Min/AMRAP
7 Push Press 115/75
7 No Push Up Burpees
7 KB Swings 1.5/1 pd

FIRE-BREATHER

Training:

"3rd Degree Burn"

11 Min/AMRAP
7 Power Cleans - Heavy/TNG
7 No Push Up Burpees
7 Ring Dips

Post loads, rounds and thoughts to comments.

Training Notes:
Negative Pull Ups - If you're unable to maintain at least 5, use the rings.
DeadHang Pull Ups - If you're unable to to maintain at least 5, use Negative Pull Ups
Power Cleans - Pick a weight that will allow you to go Unbroken for first 3 rounds.

Give your best intentions...

2012-01-16T00:01:00.052-05:00

New hour in Williamstown:

Saturday 9:30am

Joe D

Neil M

Nick B

Steph P

ADVANCED and FIRE-BREATHER
MFRT:
4 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
Deficit Push Up 8-10 @ 30X1
Handstand Walk - 15 ft
Rest 3 min

ADVANCED
Training:
"The Truth - ADV"
3 Rds
15 Deadlifts 135/95
15 Box Jumps 20"
15 V-Ups

FIRE-BREATHER
Training:
"The Truth"
3 Rds
15 Deadlifts BW
15 Box Jumps 24"/20"
15 T2B

Post time and thoughts to comments.

Training Notes:
The Truth - Workout should push you to go unbroken for at least 1st 2 rounds. Modify accordingly.
Handstand Walk - If you're unable to do this, modify to 3 Handstand Wall Walks.

Plant. Water. Grow. Water. Grow. Become.

2012-01-15T00:01:00.005-05:00

Rest Day!!

K-Swat

Nikki O

Sam, Brigid, Hannah and Kelli - T2B

Right your ship and let the wind carry you...

2012-01-14T00:01:00.039-05:00

ADVANCED and FIRE-BREATHER
"Peace of Mind"
Teams of 2
3 Rds
2 Min/AMRAP
10 Sit Ups
4 - 20ft Shuttle Sprints
30 Singles/10 Double Unders
Rest 2 Min
Then:

3 Rds

2 Min/AMRAP

10 Air Squats

4 - 20ft Shuttle Sprints

30 Singles/10 Double Unders

Rest 2 Min

Post rounds and thoughts to comments.

Training Notes:
1 person works at a time while the other rests. This is an aerobic workout, thereby requiring a PACE. Keep your work output sustainable over the 6 Rds.

Presumptions are deafening...

2012-01-13T00:01:00.021-05:00

ADVANCED
"Dominate - ADV"
10 Rds
5 Deadlifts
5 Burpees
5 Pull Ups

FIRE-BREATHER
"Dominate"
10 Rds
5 Power Cleans
5 Burpees
5 Pull Ups C2B

Supplemental Training:
Coach's Call

Post time and thoughts to comments.

Training Notes:
Deadlift/Power Cleans - Heavy/TNG

Raise your awareness, not your tolerance...

2012-01-12T00:01:00.013-05:00

ADVANCED and FIRE-BREATHER
"Slippage"
Teams of 2:
5 Rds
200M Row
15 Box Jumps 20"

Supplemental Training:
Coach's Call

Post time and thoughts to comments.

Training Notes:
Partner rests while the other works. Each person must complete 5 Rds of work. 80-85% effort to sustain a consistent output.

Prioritize, Organize, Execute...

2012-01-11T00:01:00.015-05:00

ADVANCED

Training:

"Grandeur - ADV"

30 Thrusters 95/65

Rest 2 min

3 Rds

15 De-Load Push Ups

15 V-Ups

Rest 2 min

25-20-15

KB Swings 1.5/1pd

Box Dips

(Last completed 8/12/11)

FIRE-BREATHER

Training:

"Grandeur"

21 Thrusters 135/95

Rest 2 min

3 Rds

10 HSPU 45/35 lb plates to abmat

10 T2B

Rest 2 min

21-15-9

KB Swings 2/1.5pd

Ring Dips

(Last completed 8/12/11)

Supplemental Training:

Coach's Call

Post Intervals, time and thoughts to comments.

To know yourself is having the ability to not judge anyone else...

2012-01-10T00:01:00.042-05:00

Registration is less than a month away!

Read up on the 2012 GAMES INFO here

Jax V

D.D.

Justin O

Tim F

Fran S

ADVANCED and FIRE-BREATHER
MFRT:
4 Rds
Back Squat 4-5 @ 30X0
Rest 10 sec
60 sec AMRAP Singles/Double Unders
Rest 2 Min

ADVANCED
"Luigi - ADV"
3 Rds
20 DB Forward Lunges 35/25
20 Sit Ups
10 Burpees

FIRE-BREATHER
"Luigi"
3 Rds
10 Barbell Forward Lunges 135/95
10 T2B
10 Burpees

Post loads, time and thoughts to comments.

Training Notes:
DB Forward Lunges - 10/leg - knee must kiss the ground and front foot must return to back foot.
Barbell Forward Lunge - 5/leg - knee must kiss the ground and front foot must return to back foot. Bar rests in front rack position.

Push your limits...

2012-01-09T00:01:00.029-05:00

How do you finish a workout?

Jen C

Joffrey R

Brandon G

Matt S

Amy H

Sam F

Aurea B

ADVANCED and FIRE-BREATHER

Lift:

12 Min

Bench Press

3-3-3-3-3 @ 30X0

Rest as Needed

ADVANCED

"Adam Bomb - ADV"

5 Rds

10 Push Press 95/65

15 Squats

10 Pull Ups

FIRE-BREATHER

"Adam Bomb"

21-15-9

Squat Snatch 95/65lbs

Pull Ups

"Heavy Adam Bomb"

12-9-6

Squat Snatch 135/95lbs

Pull Ups C2B

(Last completed 10/18/10)

Post loads, time and thoughts to comments.

Training Notes:

Bench Press - Build to a challenging load for 3 reps. Each set has to be hard, with the next set being harder than the previous.

The King and All of His Men...

2012-01-08T00:01:00.005-05:00

Rest Day!!