New CrossFit Oldtown Facility

Breaking News!

CrossFit Oldtown

Opens a brand new facility in November!

805 N Royal St, Alexandria, VA 22314

We will offer a Full Schedule of Classes

Email Interest Today!

I'm regularly posting on our new community site - it has some great features and would love for you to be a part of our CrossFit Old Town Community:

CrossFit Old Town

Find more photos like this on CrossFit Oldtown

One arm Snatch and a full menu workout

Workout

Hang squat clean and the weight vest

Beta testing a new site - I think this one is a keeper:

Hang squat clean skill work and breaking out the weight vest

Embrace the Chaos

Team 5p is Tuff!

Another great early evening effort is the blue room:
1. Max Strict press - tons of personal records!
We didn't record them all though!
Oh well, we'll set new ones next time...

2. Drop 15% of max strict press weight and hit max effort reps of hang power clean to a push press x 2 rounds

3. Head outside!
For Time:
Run 250 meters
50 squats
Run 250 meters
40 squats
Run 250 meters
30 squats
Run 250 meters
20 squats

Great effort and intensity!

Stronger, leaner, and fitter...

Overhead is...OVERHEAD!

I thought we did an incredible job going overhead on the strict press today! We stayed super-tight, drove the bar straight up, and powered our core forward.

Our core strength is through the roof – please tell me that your abs are tight, strong, and (eh hem) in summer shape…cause I see the improvement in the first 2, if the 3rd is in question we need to step up the zone.

As great as a job we did on the strict press we got a bit loose on the push press.
Our problems were part hip extension, softening the core, and shoulder stability.

We need to continue to work on mastering the wave of contraction from hip to core to extremities. A better venue to discuss and practice is in the blue room…

However, I’ll leave you with something to think about; if your first move in the push press is to lean back with the torso instead of dip with the hips you are more likely to lock out in front of you with extra arch in your back verse locked out overhead. Be sure to look at the push press pictures closely to see if you can spot this tendency. Is this muted hip function, core strength, shoulder mobility?

“Back in the day” I used to Rx overhead barbell walks to my athletes with an incomplete lockout perhaps its time to re-instate this medicine…

###

(below)

Adrienne gets back on the bar, Awesome!

Alyce ditches the band and gets over the bar, congrats!
Melanie is feeling good and in a groove!
Harold dials in on his Kip
Mike powers through his ring dips
Bryn goes Pink!
Shelly goes Pink!

Flickr Pictures

Several personal records on the strict press
Be sure to mark a "pr" next to your press number when you record it on the white board!

Stacey set the new CrossFit Oldtown press record at 105lb!

Danny presses 155lb at 130lb bodyweight, are you kidding me?!

Indestructible

I'd like to take a moment to honor the life of an American hero; Jack Lucas the youngest Marine to ever earn the Medal of Honor died recently...Read More...

Food Munchin'

I have a certain time of the day when I get real hungry

A simple strategy for me is to eat something tasty, then have some dig in and munch food, followed by a change of taste.

I cook some (or have it pre-cooked) 93% lean beef in diced tomatoes (canned with onions and garlic) and add in a few more spices on my own...this is my tasty part.

When I'm hungry, I want VOLUME...

Volume could come from way too many almonds, or some unfavorable carb...

Instead I like to take a bag of sugar snap peas or a bag of green beans and sit down to munch...I don't serve it up...I munch it right outta the bag like it's a bag of (insert your favorite chip here)...part psychological, part hunger instincts...but by allowing myself to munch as much as I want it calms the crave long enough for...

My change of taste!

I'll have a fresh cup of Joe waiting for dessert...it's the perfect change of taste and cleansing of the palate I need!

###

Tuesday morning workout:

We had a different start this morning as we continued to dial in on hip function, core strength, and postural alignment in the deadlift. The modified deadlift is a wonderful movement that really targets the Glutes and Hammies!

We coupled our modified deadlift with some upper body strength on the rings...

The pace increased for our circuit but was fairly maintainable - A good day of working the basics in a no rest needed Stacey style workout!

Robin's Rockin'

Robin has been rockin' the blue room with the women of team 5p...

Way to dial in!

Team 5p gets stronger and fitter every session!

Up the Volume

Monday was a sneaky little circuit that got difficult in a hurry...

It was also a sneaky little plot to get a few of you to up that pullup volume!

Here is what you did based on rounds:

11 rounds = 66 pullups and burpees!

12 = 78

13 = 91

14 = 105

15 = 120

While not many of you said it was Fun, I thought it was!

Maybe next time we'll work down from 15!

Great effort...

Extreme BullFit Video

Chriss and Gar go at "Extreme BullFit"

Extreme BullFit

"Extreme BullFit"

75 Hang Power Snatch

75 Barbell Thrusters

*For Time*

Pro: 53lb Women - 75lb Men

Partition Like this:

12-12

11-11

10-10

9-9

8-8

7-7

6-6

5-5

4-4

3-3

CRAZY!!!

Pro: 53lb Women – 75lb M
Gar 11:54
Chriss 12:13
Andrea 13:34
Stacey 14:04
Katie 18:41
Charlie 18:53
Harold 21:42
Laura 22:46
Brandon 23:46
Stuart 24:27

Pack:
Adrienne 12:29 (45lb)
Chris 17:29 (65lb)
Pat 18:17 (65)
Kara 20:40 (45)
Robin 18:41 (35)
Bryn 19:30 (35)
James 28:38
Keturah and Teaka with some subbed chaos!

Thanks for the Pictures Keturah!

FLickr Pictures

A CrossFit Oldtown 95 degree Epic

We worked up to a heavy 10 rep [hang power clean to push jerk] then had at an instant classic on our first 95+ degree day

3 rounds for time:

800 Meter Run

10 hpc-pj

20 pullups

30 box jump

Pro 85lb W - 135lb M

Pack 75 - 115

Porch 65 - 95

Chriss 135lb 30:35
Jeremy 105lb 40:30
Mike 105lb 41:21
Jason 95lb 33:33
Richard 95lb 40:15
Clarissa 65lb 42:37 (12r)
Cheryl 45lb 44:07 (12r)
Kevin 55lb 40:45 (12r)
Brenda 35lb 40:36 (12r green)
Laura 65lb 32:00 (2 rounds)
Keith 55lb 27:45 (2 rounds)
Stacey (40r med ball clean) 36:47

(below) a weird sweat angel

From the hang to overhead

Georgia had some of the fastest and most efficient movement all day...

She has completely dialed in on our CrossFit Oldtown Classic;

"From the hang to overhead"

WOD:

Hang Power Clean to a Push Jerk

AMRAP

2 Minutes of Work

2 Minutes of Rest

6 rounds

Pro: (85lb W - 135lb M)
Stacey 121 reps
Gar 75
Joel 74
Katie 73
Craig 65

Pack (75 W - 115 M)
Georgia 115 reps
Lef 88
Karen 86

Porch: (65 W - 95 M)
Keturah 100 reps

Stuart 100lb x 69 reps
Danny 100
Matt 93
Steven 87
Sarah 55
Kaii 45lb x 95
Robin 45lb x 91

Flickr Pictures uploaded soon...

Leo takes his gloves off

Proof in a picture...

Leo had a hard time gripping the Kettlebell with his body sculpting gloves on...

Bye-bye forever?

Robin (top) and Clarissa (below) stepped up to the 45lb Kettlebell!

Overhead Lunges are Tuff! 1. 4 minute Cal mashup

2. 12 Min Perfect Practice and range of motion
3 L-Sit pullups
6 ring dips
9 Overhead squats

3. 19 Min AMRAP
20 Overhead Dumbbell lunge
20 Kettlebell swings
20 Jumping Pullups

Angie 8-weeks later

Below:

McCall celebrates her 100 pullups!

Jessica went from 25 pullups to 60...

It took a whole lotta drive, determination, and dedication...

Steven needs a nickname...18:42?!

I can think of a few nicknames for Stacey...all clichéd, and none that match up to this woman’s super-power...

Danny broke the 40 pullup mark by setting a new class record of 42!

Some really, really, amazing progress in 8-weeks; lots of personal records...shout em' out!

Most improved "Angie"?

Tough call but I gotta go with Stuart; he added 50 pullups and 40 pushups in 8-weeks

April 9th; Stuart 34:04 (50, 60, 100, 100)

June 4th; Stuart 36:17 (100, 100, 100, 100)

A Huge Thanks to Kat who grabbed the Camera in the heat of the battle and took some amazing action Pictures;

187 Flickr Photos

June 4th 2008
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Rx:
21 of 35 today = 60%
14 of 42 8 weeks ago = 33%
Steven 18:42
Stacey 18:54
Danny 19:53
Andrea 20:05
Chriss 20:31
Chip 20:33
Chris 20:56
Charlie 26:07
Craig 26:51
Rob 26:51
Gar 28:34
Anthony 28:48
Leslie 29:52
Lef 31:31
Katie 34:56
Terence 35:12
Stuart 36:17
Devon 37:42
Keturah 46:02
McCall 50:18

One scale:
Kara 27:58 (60, 100, 100, 100)
Mike H 31:28 (60, 100, 100, 100)
Andre 34:58 (60, 100, 100, 100)
Jessica 39:02 (60, 100, 100, 100)

Two scale:
Cara 32:46 (60, 60, 100, 100)
Brandon 36:25 (60, 60, 100, 100)
Andrea T 44:13 (60, 60, 100, 100)

Scale and Modification:
Sarah 29:25 (35, 100mod, 100, 100)
Kat 39:52 (100p, 60, 100, 100)
Noelle 32:50 (60p, 60, 100, 100)

Two Modifications:
Alyce 29:02 (35p, 60mod, 100, 100)
Bryn 25:56 (60b, 60mod, 100, 100)
Darci 31:00 (12b, 60, 60, 100)
Adrienne 21:15 (RR, 100mod, 100, 100)

SOLID...

Power Outage

I'm on day 2 of no power here at the Hill Headquarters...
Checking in from the Library!

In our morning classes:
Yesterday was our rematch with "Angie" some killer output and progress!
I'll crunch the numbers and comment more about the action once HQ is backed online.

Some random thoughts:
McCall rocked the workout and hit 100 pullups!
A whole lotta folks hit a whole lotta pullups!
Steven set a new class record at 18:42!
Stacey burned through a 18:52!
Many more in the 20 minute range!
Danny set a new class record with 42 pullups!
Jessica hit a 10 rep pullup pr! (wait to you see the picture of her hands)
Terence hit a 19 rep pr!

Team 5p:
Worked some strength with ring dips and L-sits, some skill with overhead squats - Burned through a tough Metabolic Conditioner at the end.

The Big News was; Leo took his gloves off!

I have tons of killer action photos - hope to have them up tomorrow!

Today we hammered the Hang Power clean to a push press.
We tackled it with 2 minutes of work: 2 minutes of rest x 6 rounds.
Some really amazing effort!
Again some great pics - will be good to view to review form!

Cya tomorrow - Hope power is back on then!

A New Kind of Sweat Angel

CrossFit Challenge

More Flicker Pictures

Do you know who this is?

Who is it?

(no telling if you saw me take the pic!)

Team 5p Snatch Form, Presses and more!

First off, several personal records for 5p tonight!

The opening show was watching Cheryl hit her first pullup...oh, she then hit 5 in a row!
Laura B had a previous best of 4 pullups (established 4-weeks ago) she hit 14 today!
Yes that's right, she went from 4 to 14 in 4-weeks! WOW!
Melissa popped out 12 solid chinups joining the double-digit club!
Jeremy got on the record board with 24 and Mickey with 21, congrats guys!
There were plenty of other PR's...congrats to all!

The Strict Presses looked rock solid also...great progress 5p!

Skill Work: 30 Minutes

Burgener warmup

Barbell Snatch x 5 reps

WOD:

3 rounds no time limit

Max reps Strict Press

Max reps Pullups

Pro: 55 W, 95 M

Pack: 45 W, 85 M

Porch: 35 W, 65-75 M

Then...

Tabata squats

Output/Score:

(Total reps of strict press + total reps of pullups)

X

Lowest Tabata squat interval

Good Stuff!

Pro:

Pack:
Leo 1392
Jeremy 1064
Melissa 1020
Laura B 840
Richard 715

Porch:
Mickey (75lb) 864
Robin 380
Cheryl 380
Brenda 742 green
Brian (65lb) 392 green

Pictures that are worth a look

Take a good look at todays pictures it might help you with your strict press form. Note Elbow and torso positions. The goal is to get those elbows under the bar! Note the pictures with elbows not under the bar and how the torso then tends to arch back. This elbow and torso position also pushes the bar further away from the body.

On another note, I saw some really good adjustments today that led to plenty of extra reps. Did you feel the difference when you took a huge breath, squeezed the glutes, locked in the core, and then pressed the weight?

I'll upload some more comments and content later...

Pictures that are worth a look

Nancy visits CrossFit Oldtown

In Action Photo's

We had an extended warm-up in the Blue Room with chinups, pushups, Overhead squats (ohs), and situps...

Then we took the toys outside and had at a CrossFit Benchmark workout

Nancy

5 rounds for time

400 meter run

15 OHS (65lb W, 95lb M)

We scaled weight as needed and substituted overhead dumbbell lunge for those still mastering the form on OHS.

Another great workout that we will repeat again soon!

Crossfit Oldtown Pictures

Determination!

Even More Action Pictures!

POSE Running Technique & Mechanics Clinic

POSE Running Technique & Mechanics Clinic
With Carl Borg

June 21-22, 2008

Where:

Capital Jiu Jitsu/CrossFit Loudoun-Dulles 606, 23520 Overland Dr., Dulles, VA 20166; (703) 651-5940.

This seminar is for beginning and advanced runners alike. Participants will receive two days of run instruction on the POSE Method and mechanics of running. Each individual will receive feedback on their run technique via video analysis (before and after) during the seminar and six weeks of homework to be completed in the weeks following. During the seminar individuals will be put through drills to transform and improve their running style to a more efficient and effective method, while improving race times and decreasing the chance for injury. A portion of the seminar will also be spent on injury prevention for runners and any other questions participants may have. Each participant will receive a Tempo Trainer to aid in training. Only 18 spots are available so act fast to bring your running to the next level!

What is the POSE Method?
The POSE Method is a system for teaching human movement developed by 2-time Olympic Coach Dr. Nicholas Romanov. The name of the method comes from the word “pose,” or “body position.” During movement, the body passes through an infinite number of positions. Most of the positions (or poses) are transitional movements and are the result, not the cause, of proper positioning. The ability of certain poses to integrate the whole chain of preceding and subsequent movements into one whole, wasting no energy on inconsequential movement laid the foundation of the POSE Method.

What can it do for you?
The POSE Method can be applied to any human movement. In sports, application of the POSE Method can dramatically improve training and racing performance, help prevent injuries and give a competitive edge. The first POSE Technique was made available to the general public, published for the first time in Russia in 1981, in 1997 and was the first official and complete running technique on the market. With a number of running styles available today, the Pose Method of Running is currently the only method for teaching running technique and the only running technique in the world scientifically proven to reduce impact on the knees by 50 percent.

Who is this guy?
Carl Borg is a level 1 CrossFit trainer and a level 1 coach in the POSE Method and with USA Triathlon. He also holds certifications with the International Sports Science Association (ISSA) and CFT. Currently, Carl is a trainer in both CrossFit and endurance sports at CrossFit Newport Beach/Genetic Potential and travels the county with Brian Mackenzie (gym owner) presenting and assisting at the CrossFit Run and Endurance Certifications. Carl has been active in adventure and endurance sports for 21 years. In 1994, he began racing cross-country mountain bikes, and has been racing in the expert class XC since 1996. If this wasn’t enough, Carl is also ranked as a Cat 4 in road racing. His other competitive experience ranges from sprint and Olympic distance triathlons to recently completing two 50-mile trail runs within a four-month period. The summer of 2008 will mark his first attempt at the Angeles Crest 100-Mile Ultra Marathon.


Clinic Information:
When: Saturday and Sunday, June 21-22, 2008, 9 a.m.-3 p.m. each day with a 1-hour lunch break for lunch. (Lunch is on your own—there are several restaurants nearby.)

Where: Capital Jiu Jitsu/CrossFit Loudoun-Dulles 606, 23520 Overland Dr., Dulles, VA 20166; (703) 651-5940.

Contact: Tes Salb; tes_salb@yahoo.com; (703) 307-6451.

Cost & Payment: The early registration fee is $300/person until June 10. A deposit of $150 must be received, along with an application, prior to June 5 to reserve a spot, with the remainder to be paid no later than June 15. Late registration (after June 10) will be $350 and will be required in full. Only 18 spots are available so register early to hold your spot. Mail checks or cash, along with application, to Tes Salb, POSE Seminar, 14155 Lotus Lane #1225, Centreville, VA 20120.

Seminar Information
Pariticipants will receive video analysis, be critiqued individually on running style and will receive homework to do for 6 weeks after the seminar to improve their running technique. Each person will also receive a Tempo Trainer for cadence training and information on injury prevention and much more.

Team5p hits Cindy!

Awesome work on the 5 rep Deadlifts Team 5p!
This was the 2nd time we've deadlifted in our 3-weeks together and I saw some amazing progress! Unfortunately in my excitement to get "Cindy" started I forgot to have you record your numbers in the Deadlift. I saw Brenda and Laura hit 155lb x 5 reps...SOLID!

"Cindy"
AMRAP in 20 min
5 pullups
10 pushups
15 squats

Mike S 16.33
Jason 14.33
Stewart 12.33
Laura 9.66
Jerry 9.33
Clarisa 13 pink
Teaka 7.66 pink
Brian 7.33 green
Marissa 8 green(mod push)
Brenda 7 green (mod push)

The Silent Storm

I was slow with the camera today but did take an after shot of what the barbell looked like after the Silent Storm hit his 5 rep Max in the Deadlift...

WOW!

The First 15 minutes actually turned into 25 minutes work on the deadlift...It was important to spend the extra time on it.

A whole lotta Pushups today!

I changed the workout a bit for team 9am so they could get some extra work in on their pullups - It was a tough little circuit!