Thursday, January 31, 2008
Wednesday, January 30, 2008
Our CrossFit Friends over at Primal Fitness in Washington DC were featured on the local Fox Station this morning!
Tuesday, January 29, 2008
5 Overhead Dumbbell Lunge
15 KB Swings
20 Jumping Slamball
5 Rounds/20 minute:
15 Jumping Slamball
5 Rounds/20 minute:
30 WallBall – 20 Box Jump – 10 Burpees
Monday, January 28, 2008
WOD Members Choice:
Callous Care Tips:
Buy a Callus shaver – Not a stone or a file or some other product…get a callous shaver! Make sure you shave ONLY after a shower. The calluses need to be soft. If you shave calluses while dry it will cut too deep and you’ll have as big a problem as if it tore. BE SURE to shave 24 hours before a workout. You can get away with 12 hours if the next day is NOT a high volume chin/deadlift /KB workout…I have found my hands feel too soft if I shave right before a workout. I like to shave once a week.
Tears usually happen near the end of a high volume workout when you are sweating a lot. Keep drying your hands and using chalk liberally.
If you tear; go home and clean it thoroughly. Cut away excess callus and expose to air…it needs to dry out a bit at first….BUT not too dry…generally after 24 hours you’ll need to start applying ointment so it does not dry and crack (more problems). Bacitracin and Neosporin work well. Be careful of hydrogen peroxide use; you can use it once to clean after soap but after that it will dry the wound too quickly and lead to cracking.
Everyone will have their own advice; I can only tell you what I have seen work 100% of the time…proper prior planning!
Saturday, January 26, 2008
Friday, January 25, 2008
Video: More coaching AND Handstand Pushup Modifications
A great day for skill training CrossFit Old Town Style...
I'm excited to see our continued progression with the handstand as our core strength and conditioning goes through the roof!
In our continuation of Skill Training we will cover the Muscle-up this Wednesday!
Chriss has put together a great learning progression for us...
I think we'll see a whole lot of Team Members join the Muscle-up Club!
Thursday, January 24, 2008
Posted by Jerry Hill at 7:01 PM
Wednesday, January 23, 2008
Monday, January 21, 2008
There is a new movie due out this week, it's a parody on 300 called “Meet the Spartans”
I was inspired by Vinnie to look into this movie after he mentioned it in class…
Well, I dug deeper and found that similar to 300 the actors in this movie also went through a rigorous training regime to get in top shape. Much of the training is double top secret and hush-hush. I called my connections and manged to get a hold of their Rite of Passage Workout.
The rest of their training was also top notch and perhaps I'll reveal it later in a special report.
Apparently it's a new style of training called SloshFit
Here in the "Blue Room" we put it to the test:
"Meet the Spartans"
Floor Wipers 0
Push Press x 75 (55lb=W, 75lb=M)
Squats x 100
SDLHP x 75 (55lb=W, 75lb=M)
Floor Wipers 0
Yep, no irritating Floor Wipers...and apparently to prove their superiority they went to 400
Critics are saying it’s possibly the worst movie ever made…
Some might say the same about the workout!
24:53 Joel (Faster than King Leonidas himself)
25:59 Andrea (Stronger than Queen Gorgo!)
29:05 Katie H
49:00 Andrea T
A fun day of Training, enjoy the Holiday!
Saturday, January 19, 2008
How high the fire burns depends on the Team…
We got us a bonfire here in Old Town!
20 Minutes of Practice
Friday, January 18, 2008
Thursday, January 17, 2008
Karen "Kept Keel" and added 150 Kettlebell Swings to the Workout!
Wednesday, January 16, 2008
Jack is one of our best squatters and top athletes
A Squat barrier inhibits the proper range of motion for a really good squatter
Not everyone can hit this rock solid Thruster position (yet)...that is OK...we will keep working on it
To master the squat consider ditching the barrier and going Butt-to-Calves
Joel during "Sydney"
The workout demands Strength and Power...
Tuesday, January 15, 2008
Monday, January 14, 2008
In my opinion the Overhead Squat (OHS) is the CrossFit Squat! Mid-line and shoulder stabilization is critical in our OHS work. Any minor deficiencies in our air squat is magnified with the bar overhead. Time spent perfecting the OHS is well worth it; your efficiency of movement and self realization of how the body becomes one unit in this lift will sky-rocket your overall progress. Effort spent striving to improve your 10 rep max in the OHS will pay dividends in your core strength and conditioning. Remember, we do have fractional plates; if your Rate of Perceived form is at least a 9 be sure to challenge your top-end number during your next effort...when I start seeing fractional outputs I know you are pushing!Vivek and I had a conversation about taking some time tomorrow to really dial in on getting him his first muscle-up...he took matter into his own hands and got some practice in after our 0600 class resulting in his first muscle-up! Awesome work Vivek! We captured it on Video along with some of our OHS work...
Warmup: Snatch grip Highpull/Power Snatch x 3 sets
Workout: OHS x 10 reps x 6 rounds
Metabolic Conditioning: 10 rounds or 15 minutes
10 Big Box Jumps
10 Jumping Slamball
10 Kettlebell Highpull
There is so much to blog about today that I'll break it up in different posts throughout the day.
My last day will be this Monday @ the 0600 class. Thank you for the last 11 months of coaching, it has truly been the best workout program I have ever been involved in. I am 35 now, and I am in better shape than I was at 22, when I was prepping for Ranger School. When I started, I beleive there were only six or seven of us in the 0600 (may have been the only class?), and it is amazing to see how much you have grown this program - a true testament to your professionalism. My wife and I will be doing the Bullfit Program in MD, but I hope to sneak down when my job and family allows.