LogsItAll Rankings

Wednesday, October 31, 2007

An Epic...

“Courage is being scared to death but saddling up anyway”
- John Wayne





No scaling today
Lots of blood, sweat, guts, and grit though
Women=45lb thrusters
Men=75lb thrusters
.
For Total Time:
Run 3 laps (.66mile)
3 rounds:
Thrusters x 15
Chins x 10
.
Run 2 laps (.44 mile)
2 rounds:
Thrusters x 15
Chins x 10
.
Run 1 lap (.22mile)
1 round:
Thrusters x 15
Chins x 10
.
.
AndreaT 71:28
Cara 68:40
James 64:35
Dave 64:17
TerrenceE 63:57
TerrenceC 60:02
Noelle 57:58
Danny 51:09
Vivek 45:59
Gar 44:43
Julie 44:17
TerrenceB 43:20
Elise 41:22
Jud 38:07
Sarah 37:20
Rob 36:33
Vinny 31:02
Elizabeth 30:55
Steven 29:07
Leslie 28:53
Jack 28:35
Adrienne 27:48
.

Tuesday, October 30, 2007

Blame

I got the craziest Catalog in the Mail; "Despair Wear"
It's odd, cause I'm such a positive guy...
But a few made me really chuckle...
Here some quotes that stood out:
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Blame
The Secret to success in knowing who to blame for your failures
.
Hazards
There is an island of opportunity in the middle of every difficulty. Miss that though and you're pretty much doomed.
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Arrogance
The best leaders inspire by example. When that's not an option, brute intimidation works pretty well too.
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Consistency
It's only a virtue if you're not a screwup.
.
#####
With 3-weeks under their belt, Kara and Chris have really kicked it in!

Our Tuesday 0600 team had 2 "Warm-up" Circuits:
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1. AMRAP in 5 minutes:
10 Dumbbell Overhead Lunge
15 Situps
.
2. AMRAP in 5 minutes:
10 Pro Pushups
15 CrossFit Kettlebell Swings
.
.
Our Main WOD
3. AMRAP in 20 Minutes:
10 Pullups
15 Barbell Thrusters
.
Women = 45lb
Men = 65lb
.
.
0645 Barbell
.
Deadlift x 5 rep Max
Press x 5 rep max, then 2 more max efforts
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Monday, October 29, 2007

6 minute intervals

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1. AMRAP in 6 minutes
Turkish Get-ups
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2. AMRAP in 6 Minutes:
Dumbbell snatch x 4 left
DB Overhead lunge x 4 left
Dumbbell snatch x 4 right
DB Overhead Lunge x 4 right
.
.
3. AMRAP in 6 minutes
Baseline:
Chins x 4
Pro Pushups x 6
Squats x 14
(add +1, +2 or -1 as needed for your level)
Goal is 5 rounds
.
Rest 2 Minutes
.
Repeat bdwt circuit for 3 total rounds
.
.

Friday, October 26, 2007

Tabatta alotta version 2.0



1. Tabata "Sell-Out"
20 sec of work 10 sec of rest for 8 intervals
Count total reps
Keep track of numbers from individual movements
.
Chinups
Pushups
Situps
Squats
.
2. Classic Tabata
DB Push Press
Score least amount of reps in any given interval
.
3. Four Minute KB Swing Test
Score total reps
Swing Bell convincingly above eye level
.
Kudo's to all of those who continue to step up to a heavier DB and KB!
Che, Cara, and Andrea T grab the 45lb KB!
.
We now have a "pro level" pushup;
Hands on KB or DB!
Embracing this extended range of motion will have a dramatic impact on your overall strength progress
.
Who's in?
.
.

Thursday, October 25, 2007

Growing Strong Now!

Another great turn out this morning at 0600.
It's good to see such consistency!
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1. Static Core Work: Russian Leg raise
Tabata style with 20sec hold
.
2. Tabata Push Press
Some personal records
and
Some first performances
.
3. Mini pull-push-squat
AMRAP in 10 Min
4 Chinup
6 Pushups
12 squat
.
4. 30 second clock
Kettlebell High Pull x 30sec
Box Jump x 30sec
Situps x 30sec
Rest x 30sec
6 rounds
.
.
0645 Barbell Power
.
"Coach Rut"
As many rounds as possible in 20 minutes
Max reps Hang Power Clean
8 TGU's (4 left, 4 right)
.
Loading:
HPClean = 80% body weight (women= 60%)
TGU = 25% body weight
Scale weight as needed
.
Note number of HPCleans completed for each round

Wednesday, October 24, 2007

Rowing Power!

We broke out the Concept 2 rowers for the first time!

Today was a real test of Strength endurance...

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1 minute of work: 30 seconds for transition/rest after each exercise
Non-stop clock
3 rounds
.
6 stations:
Row for Calories
Box Jump
Chins
DB Thruster
KB Swing
Rest
.
Load:
Box Jump: Pro 26", Pack 20"
.
Dumbbell Thruster:
Women: Pro 30lb, Pack 25lb, Porch 20lb
Men: Pro 40lb, Pack 35lb, Porch 30lb
.
Kettlebell Swing:
Women: Pro 55lb, Pack 45lb, Porch 35lb
Men: Pro 72lb, Pack 55lb, Porch 50lb
.

Tuesday, October 23, 2007

Steppin' it up

Our 0600 Team on Tuesday hit 3 tough circuits and tested their max chinups...
.
1. Warmup Circuit:
AMRAP in 6 minutes
Slamball x 10
Situp x 15
.
2. Max Chinups
Take 3 max attempts, record your best effort
Rob 33
KB 10
Chris 10
Laura 6
Karen 15thin
Magoo 6thin
Katie 8pink
McCall 7blue
Kara 4blue
.
3. AMRAP in 6 minutes:
Pushup x10
DB Push press x 15
.
4. AMRAP in 6 minutes:
KB Swing x 10
Squat x 15
.
.
.
0645 Barbell Strength
.
We went with a CrossFit Old Town Classic Strength couplet today
"Spare Strength"
Load = 60% of your Max single
21 - 15 - 9
Deadlift - Strict Press
.
Mike: 240lb dl - 95lb press = 7:07
Sarah: 115 dl - 35 press = 7:20
Cara: 105 dl - 35 press = 8:27
Chriss: 205 dl - 85 press = 8:43
Ray: 185 dl - 85 press = 9:38
Vinnie: 255 dl - 105 press = 12:02
.

Monday, October 22, 2007

4 New Chinup bars!

2 Regular and 2 FAT bars!
The chains were rattling...





Core: Plank Series x 4 minutes
.
Skill: Med Ball Clean progression x 3 minutes
.
AMRAP in 3 minutes:
Med ball squat clean x 1 rep
Med ball thruster x 3 reps
.
AMRAP in 15 Minutes:
Chins x 10
OH DB lunge left arm x 5
DB Push Press left arm x 10
OH DB lunge Right arm x 5
DB Push Press Right arm x 10
.
Static Strength:
Bottom position Wall squat x 30 sec
Bottom position Pushup x 30 sec
5 rounds
.

Saturday, October 20, 2007

Saturday!

I have been slackin'...
Last Thursday...
ELISE HIT HER FIRST CHINUP!
.
Congrats on a hard fought effort Elise!
.
We had some fun today!
Several Short but intense circuits really fit the bill for our Saturday series.


.
Turkish Get-ups x 6 minutes
.
Chins: Pushups
1:2 ratio
Pour your own medicine
6 minutes
.
Dumbbell snatch: 4 left, 4 right
Air Squat x 12
6 minutes
.
25 Wall Ball
25 Kettlebell Sumo DL High-pull
run 400 yards
20 Wall Ball
20 Kettlebell Sumo DL High-pull
run 400 yards
15 Wall Ball
15 Kettlebell Sumo DL High-pull
run 400 yards
.

Friday, October 19, 2007





Partner Up
30 sec of work:rest
You go
Partner goes
Count total team reps
Slamball x 3 rounds each
Dumbbell Push press x 3 rounds each
Scaled Re-match:
Slamball x 3 rounds each
Dumbbell Push press x 3 rounds each
.
Champs:
0600= Rick and Rob
0645 = Paul and Adrienne
0730 Silent Storm
.
Mashed up double tabata with an extra inning:
Score total Reps
40 sec work: 20 sec rest
Kettlebell Swing
Box Jump
repeat for 5 rounds
.

Name KB - Box - Total
Steven 105 108 213
Rob 102 100 202
Vivek 102 99 201
Mike 105 92 197
Karen 102 95 197
Joel 99 95 194
Ray 94 93 187
Paul 76 92 168
Rick 79 72 151
Mel 95 54 149
Vin 73 74 147
Che 82 64 146
Eliz 94 51 145
Adrie 69 70 139
Gar 75 51 126
Robin 80 42 122
AT 85 36 121
Cara 66 42 108
Kevin ?? ?? ??
.

Thursday, October 18, 2007







0600 Conditioning
.
Plank Work x 4 min
.
Bottom squat work x 4 min
.
Squat-Situp circuit: 30sec each x 5 rounds
.
3 min work:1 min rest x 5 intervals:
Kettlebell Swings
Box Jumps
Pushups
.
.
0645 Barbell Power:
Hang Power Snatch x 5,5,5,3,3,3,1,1,1
.
.
0730 Make-up Murph
.

Wednesday, October 17, 2007

Murph

"Murph":
The workout is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor'. From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
.
.
For Time
1 mile run
100 Chins
200 Pushups
300 squats
1 mile run
.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Many did 5-10-15 for 20 rounds.
Others did 4-8-12 for 25 rounds.
.
Or
.
60% Murph:
.6 mile run
60 chins
120 Push
180 squats
.6 mile run
.
Can be partitioned to 3-6-9 for 20 rounds
.

Tuesday, October 16, 2007


Team T-Th 0600

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Partner Slamball :30 each x 5 rounds
.
10 Minutes:
Dumbbell Overhead Lunge x 4 left, 4 right
Dumbbell Push Press x 8 left, 8 right
.
15 minutes:
3 Chins
6 pushups
9 kettlebell swings
12 situps
.
.
0645 Barbell Power
.
Max single:
Deadlift
Strict Press
.

Monday, October 15, 2007

"Nasty Girls"

In todays workout 3 team members used the "Pro level" Power clean Weight. Two team members completed the workout hitting every single muscle-up but they scaled the power clean weight to "pack" level. So, nobody hit todays workout as prescribed.

Many of you stepped up to hit a heavier power clean weight then you've ever attempted before, inspiring work...but I have to wonder; how many will we have hitting this workout with "pro" weights or "as prescribed" in 3 months, 6 months, a year?

A year? How about 2 years? Yes, you will see improvement in a few short workouts but the progress never ends! There is always something more to work on, to strive for, to challenge you. I want you on board and clicking on all cylinders ASAP...so we can hammer through the progression, get you to your first goal and then dream beyond...

Expect more "just out of reach" challenges coming your way...there is no bar set for you, it's an evil mirage that limits creativity, imagination, and dreams...leave that baggage in the past, leave it for others to wallow in...Yes you will stumble, yes you will occasionally fall short of personal expectations you placed on yourself...strive on...pick yourself up...it's failing that leads to success...CrossFit Old Town is a tough lot, a rare breed...


Now who's ready for "Murph"!?!?

Nasty


Jack tore it up today!

WOD
A CrossFit Classic
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle ups
10 Barbell Hang Power Clean


PC Level - Men - Women
Pro: 135lbs - 85lbs
Pack: 105lbs - 65lbs
Porch: 85lbs - 45lbs

Muscle-up subs:
14 Jumping MU per round
or
40 Mat dips, 20 chins per round
.

Saturday, October 13, 2007

Landmark numbers

How many Pullups can you do?
What is a really challenging number for you to strive for?
Your first?
Awesome!
How about 40?


It's good to put numbers in your head...to think about some worthwhile milestone. When you reach it you'll smile and bask for a moment in your accomplishment...

Later that night, you'll start planning for your next goal, your next number...

It's the nature of the beast.

It's time to make a certain Team members personal goal a public one.
Mike celebrates a birthday at the end of the year, (December 29th), I won't say how old he'll be but I will share his goal; 43 pullups.

How's that number make you feel?

Anyone want to join "The Silent Storm" in his quest for 43?

OK, how about this...What number is a challenge for you?

Post it up in the comments...how many chins would you like by years end?

Don't cut yourself short or you won't get excited about it...make it something tough, something that might give you "butterflies"...something you'll have to reach deep for.



We blasted out Two Simple but effective circuits this morning.
The first was a short circuit with numbers set to keep intensity high
.
For Time:
20 Slamball
10 Wall Ball
Run 400 yards
15 Slamball
15 Wall Ball
Run 400 yards
10 Slamball
20 Wall Ball
Run 400 yards
.
We headed inside for a sneaky little circuit
.
AMRAP in 20 minutes:
15 Kettlebell Swings
5 Perfect Pushups
15 Jumping Pullups
5 Perfect Pushups
15 Situps
5 Perfect Pushups
.

Friday, October 12, 2007

Mashed-up Double-Strength Tabata

"Signs of fatigue soon manifested themselves more and more strongly, and slowly the men dropped out one by one, from sheer exhaustion. No murmur of complaint, however, would be heard."
- Fritz Kreisler, Four Weeks in the Trenches, 1915


We started with a 3 minute Dumbbell Snatch Test

Got into the good stuff with a doozy called:

Mashed-up Double-Strength Tabata

Heavy Barbell Thrusters x 40sec
Rest :20
Pullups x 40sec
Rest :20
.
Repeat for 4 rounds
Record total reps in each exercise
Levels: Women - Men
Pro: 65lb - 95lb
Pack: 50 - 75
Porch: 35 - 55

Next Up:
Overhead Dumbbell Lunges x 40sec
rest 20sec
Extended Kettlebell High-Pull x 40sec
rest 20sec

.
Repeat for 4 rounds
Record total reps in each exercise
OH DB Lunge 15lb - 25lb
KB High-pull 35lb - 55lb


Finished with some Bottoms up squats

30 Sec static hold - 30 Sec squat x 4 rounds

Count total reps

.

Final Output and Scores of WOD

.

Flickr SlideShow of the Fun...

Thursday, October 11, 2007


Leslie helped Coach Katie, Faiza, and Chris to a more effective and efficient kip!

Andrea helps Kara, Terrence, and Marcia dial-in on Thrusters!


0600: Conditioning


Team Training:
Women verse the Men
.
Score category points for your team:
Chins x 6
Box Jump x 10
DB Thruster x 12
Kettlebell HighPull x 12
Jumping Lunge x 16
Situp x 16
.
Women win 5 of 6 categories for the win!
.
.
0645 Barbell Power


Heavy Hang Power Snatch: 3-5 reps







Wednesday, October 10, 2007


"I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. "
- Emil Zatopek
.
In 1952 Emil Zatopek achieved the impossible. At the Helsinki Olympic Games he won the 5,000 meters, the 10,000 meters and the Marathon, setting an Olympic record in each event. Never before or since has an athlete approached his epic performance!
.
We held a .5 mile time trial today
Jack 2:26
Mike 2:30
Rob 2:36
Leslie 2:37
Vivek 2:48
Steven 2:49
Karen 2:59
Matt 3:00
Terence 3:09
Jud 3:10
James 3:14
Dave 3:19
Adrienne 3:21
Elise 3:37
Julie 3:42
Sarah 3:51
Cara 4:09
Noelle 4:15
Andrea T 4:18
Gar 4:25
Che 4:45
.
Then went straight to a simple yet demanding circuit:
10 rounds for time or 20 minutes, whatever comes first
.
5 Chins
10 Burpees
20 Situps
.
Mike 17:34
Jack 17:49
Vivek 19:06
Adrienne 19:36
Leslie 19:45
Steven 19:59
Rob 9.33
Elise 8.33
Matt 8
Karen 7
Sarah 7
Jud 7
Terence 6.33
James 6
Dave 3.66
Noelle 10 scaled
Che 8.66 scaled
Cara 8 scaled
Julie 7 scaled
Andrea T 6.66 scaled
Gar 4.33 scaled
.
Finished with a staggered start .5 mile race!
Start time was based on previous run
.
Andrea T -:15
Noelle -:09
Matt -:06
Julie -:04
Adrienne -:02
Che -:01
Elise -0
Sarah +:04
Jack +:04
Mike +:08
Karen +:11
Leslie +:13
James +:13
Rob +:14
Gar +:15
Steven +:16
Terence +:16
Vivek +:17
Dave +:21
Jud +:33

Tuesday, October 9, 2007

Wanna deadlift?

Jud matches Vinnies effort...
Both hit 400lb x 3reps in the deadlift!
.
###
.
At 0600 we shot 5 brand new CrossFitters and 3 Vets through a
"Mashed up Tabata"
.
20 sec of work, 10 sec of work for 16 intervals
Alternate movements each time:
Squats and Pushups
(8 total minutes)
.
Then another 16 interval, 8 minute effort:
Push Press and Situps
.
Final 16 interval, 8 minute effort:
Kettlebell swings and Slamball
.
###
.
At 0645 we hit some HEAVY 3 rep efforts in the Deadlift and strict press
.

The Fabric of our Society

.
This is a Post from Latif Thomas of Athletes Acceleration
I enjoyed it...

"Yes, Marion Jones took steroids.

I’ve heard terms like ’shocking’, ‘betrayal’, andother typical brow beating clich├ęs.
In fact here is the headline from CNN.com:
“Dope cheat Marion Jones quits track”

Really?

At this point are we still so cartoonishly surprised that a professional athlete denied taking performance enhancing drugs only to get caught later?

Track isn’t football. There’s no signing bonus or guaranteed money.

I mean, Shawne Merriman ‘roided up, got suspended 4 games (4 games!) then they let him play in the Pro Bowl. He was essentially welcomed back with open arms.

Rodney Harrison (I grew up 15 minutes from Gillette Stadium by the way) gets suspended for the same offense and people in New England can’t wait for him to come back.

If you want to be outraged, be outraged at that."
.
###
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I penned this next post several years ago when the first baseball scandal came out; the message is even more relevant today with ONE exception...

The CrossFit Nation has arrived and is making an impact!

The Fabric of Our Society

Ok, it's now been confirmed in the news. Our heroes in Major League baseball are taking steroids. As we're now unable to avoid the fact that our favorite American past time is a drug sport, what does it say about us and our society? How do we compete in our everyday lives when our elite athletes think they need to take illegal substances to improve their daily performance?

Today's culture encourages us to seek end products that are “fantasy” ideals. With an emphasis on a look or a number, the path taken to obtain these often illusive goals is irrelevant and only becomes the focus when brought to light in a newsworthy scandal. We can ask each other if the bar is set too high for our professional athletes, but a better question might be if the fitness image set for you and me is even more unrealistic.

A main villain in perpetuating these much sought after images is the health and fitness industry. Everyone is led to believe there is an easy way to get fit. With 64% of Americans overweight, and the rest wanting more energy, strength, stamina, longevity, and so on, the quick fixes just aren't working. The problem is that no one's asking what it really means to be healthy and fit. The focus is on how to get the six-pack abs and the tight buns. Why isn't anyone asking me what they need to do to be able to play ball with their child without throwing out their shoulder, or how do they get to the point where they are able to climb stairs to get to their office without getting out of breath. Seems to me the health of our Nation is at an all time low with no means in sight to reverse this epidemic. Isn't it interesting though that the weight loss, food, health, and fitness industry is making its' billions peddling their magic pills, products, and yes, even mystery cream. So, is it news that baseball players are looking for the ultimate quick fix, or is it more shocking that we are?

There is no single external force greater than the resolve that we all internally possess. When the paradigm in fitness changes its present focus of the image in the mirror to building character and inner strength, we will see our Nation on the road to true health once again.

Strength and Honor,
Jerry

Monday, October 8, 2007

300 Workout, Columbus Day


The Columbus Day "300 Workout" was a right of passage workout for all of those who sailed the ocean blue back in 1492...

Legend has it that only those who completed the workout were deemed fit for voyage...

A special thanks to the CrossFit Columbus Association of Alexandria for trusting us with this original workout...

The 300 Workout
"Columbus's right of passage"

For Time:
30 Chinups
30 Hang power cleans to a push press
(75lb men, 45lb women)
30 CrossFit Kettlebell Swings
30 Ring Dips
30 Perfect Pushups
30 Dumbbell thrusters
(25lb Men, 15lb Women)
30 Deck Squat Slamball
30 Box Jump
30 (Each Leg) Jumping Lunge
30 Chins


Flickr Slideshow

Saturday, October 6, 2007



Team Training on a Saturday Morning...

Robin, Katie and Terence (RKT)

vs.

Andrea T, Keturah and Vinnie (AKV)

5 heats:
1. Run .5 Mile - 100 Team Wallball (AKV)

2. Run .25 Mile - 80 WB, 100 Slamball (RKT)

3. Run .25 mile - 120 Jumping pullups (RKT)

4. 30 KB Swings - 120 Jumping pullups (AKV)

5. 30 KB swing - 90 jumping ring dips (RKT = CHAMPS!)


Friday, October 5, 2007


Ketruah and Julie battle Blake in a tug of war challenge!
.
.
We Flip-Flopped Mondays workout:
.
"Cindy"
As many rounds as you can in 20 minutes:
5 Chins
10 Pushups
15 Squats
.
OR
.
"Ceylin"
As many rounds as you can in 20 minutes:5 Burpess
10 TGU
15 Slamball
.