tag:blogger.com,1999:blog-20931065792520374422011-07-28T17:17:58.524-04:00Unleash Your Full PotentialJerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comBlogger2921100tag:blogger.com,1999:blog-2093106579252037442.post-62175899785264124492008-06-16T02:39:00.006-04:002008-09-03T15:37:32.138-04:00

Breaking News! CrossFit OldtownOpens a brand new facility in November!805 N Royal St, Alexandria, VA 22314 We will offer a Full Schedule of ClassesEmail 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 TownFind more photos like this on CrossFit Oldtown

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com46tag:blogger.com,1999:blog-2093106579252037442.post-2968748391217685322008-06-15T19:57:00.002-04:002008-06-15T19:58:59.899-04:00

Workout

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-33337503232864122582008-06-15T19:19:00.001-04:002008-06-15T19:21:15.700-04:00

Beta testing a new site - I think this one is a keeper: Hang squat clean skill work and breaking out the weight vest

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-88688171049457648452008-06-11T20:04:00.004-04:002008-06-11T20:30:35.529-04:00

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 meters50 squatsRun 250 meters40 squatsRun 250 meters30 squatsRun

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-66911745393064678642008-06-11T14:22:00.004-04:002008-06-11T14:35:15.459-04:00

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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-11855209670716440922008-06-11T11:50:00.004-04:002008-06-11T12:04:44.777-04:00

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...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-56588975482241112082008-06-10T13:37:00.003-04:002008-06-10T14:19:31.600-04:00

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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-50931953097228421652008-06-10T13:21:00.004-04:002008-06-10T13:35:21.037-04:00

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!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-72820920955985710822008-06-10T13:15:00.002-04:002008-06-10T13:20:16.241-04:00

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 = 7813 = 9114 = 10515 = 120While not many of you said it was Fun, I thought it was!Maybe next time we'll work down from 15!Great effort...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-43139554909944546092008-06-10T01:42:00.002-04:002008-06-10T01:51:15.003-04:00

Chriss and Gar go at "Extreme BullFit"

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-48732441447652733402008-06-08T17:48:00.005-04:002008-06-08T18:00:57.275-04:00

"Extreme BullFit"75 Hang Power Snatch75 Barbell Thrusters*For Time*Pro: 53lb Women - 75lb Men Partition Like this:12-1211-1110-109-98-87-76-65-54-43-3 CRAZY!!! Pro: 53lb Women – 75lb MGar 11:54Chriss 12:13Andrea 13:34Stacey 14:04Katie 18:41Charlie 18:53Harold 21:42Laura 22:46Brandon 23:46Stuart 24:27Pack:Adrienne 12:29 (45lb)Chris 17:29 (65lb)Pat 18:17 (65)Kara 20:40 (45)Robin 18:41 (35)Bryn 19:

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com4tag:blogger.com,1999:blog-2093106579252037442.post-65259740227290623792008-06-07T21:15:00.005-04:002008-06-07T21:32:45.545-04:00

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 Run10 hpc-pj20 pullups30 box jumpPro 85lb W - 135lb MPack 75 - 115Porch 65 - 95Chriss 135lb 30:35Jeremy 105lb 40:30Mike 105lb 41:21Jason 95lb 33:33Richard 95lb 40:15Clarissa 65lb 42:37 (12r)Cheryl 45lb 44:07 (12r)Kevin 55lb 40:45 (12r)Brenda 35lb 40

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-83120780297424537152008-06-06T20:50:00.007-04:002008-06-07T17:57:40.430-04:00

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 JerkAMRAP2 Minutes of Work2 Minutes of Rest6 roundsPro: (85lb W - 135lb M) Stacey 121 repsGar 75Joel 74Katie 73Craig 65Pack (75 W - 115 M) Georgia 115 repsLef 88Karen 86Porch: (65 W - 95 M) Keturah 100

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-55234867612532090552008-06-06T20:33:00.002-04:002008-06-06T20:49:07.652-04:00

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 mashup2. 12 Min Perfect Practice and range of motion3 L-Sit pullups6 ring dips9 Overhead squats3. 19 Min AMRAP20 Overhead Dumbbell lunge20 Kettlebell swings20 Jumping

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-81993827696193293482008-06-06T13:08:00.006-04:002008-06-06T13:40:19.223-04:00

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-

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-81752110501354694292008-06-05T16:52:00.004-04:002008-06-05T17:13:39.048-04:00

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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-8068668051481209322008-06-04T10:46:00.002-04:002008-06-04T10:47:48.023-04:00

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com4tag:blogger.com,1999:blog-2093106579252037442.post-83104514961467215462008-06-04T04:08:00.006-04:002008-06-04T04:35:53.391-04:00

More Flicker Pictures

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-73540153460095412562008-06-03T16:14:00.003-04:002008-06-03T16:18:11.082-04:00

Who is it?(no telling if you saw me take the pic!)

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com8tag:blogger.com,1999:blog-2093106579252037442.post-18086438283570241262008-06-02T19:39:00.004-04:002008-06-02T19:55:38.008-04:00

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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-1282198949177948352008-06-02T12:28:00.008-04:002008-06-02T15:34:20.614-04:00

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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-49672793082130349352008-06-01T13:41:00.004-04:002008-06-01T13:46:59.399-04:00

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 workoutNancy5 rounds for time400 meter run15 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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com5tag:blogger.com,1999:blog-2093106579252037442.post-11581292488813890422008-06-01T07:17:00.005-04:002008-06-01T07:32:47.337-04:00

Determination!Even More Action Pictures!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-22892901255958988422008-05-30T15:14:00.000-04:002008-05-30T15:17:04.752-04:00

POSE Running Technique & Mechanics ClinicWith Carl BorgJune 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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-4832247618852855652008-05-28T20:10:00.003-04:002008-05-28T20:24:02.258-04:00

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 min5 pullups10 pushups15 squatsMike S 16.33Jason 14.33Stewart 12.33Laura

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-79152917329965551542008-05-28T16:03:00.005-04:002008-05-28T16:18:30.669-04:00

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

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-48541524659822365462008-05-27T10:58:00.006-04:002008-05-27T11:19:54.806-04:00

Hey Team,Great progress on your overhead strength!Much of this is due to our increased core strength - A person can't have "ripped abs" if they don't know how to properly "tighten" them - Bracing the mid-line (abs) during our functional exercise circuits helps...adding a moderately heavy load to the same movements helps dramatically. We utilized the first 15-20 minutes of class to work:Strict

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-19926047686997293762008-05-27T10:21:00.003-04:002008-05-27T10:31:56.455-04:00

There were quite a few new personal records on pullups this morning!McCall set a pr of 7 then came back in a later round and broke it with 8!Jessica gets stronger daily!Karen joined the 20 pullup club! Below is a snapshot of our women's record board for pullups...Six women with 20+ pullups!21 women on the board...AWESOME! Next Wednesday we hit our follow-up workout of "Angie"...The workout starts

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-17491467209401083812008-05-27T10:08:00.003-04:002008-05-27T10:16:05.310-04:00

Andre has worked hard on his flexibility and mastering the front squat! Jeremy has excellent standards on the American Kettlebell Swing!Flickr Pictures of Morning and evening classes in action!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-67890011434598786302008-05-25T07:23:00.002-04:002008-05-25T07:27:11.397-04:00

In a two-minute span tonight, five Chattanooga firefighters wearing full gear will climb a five-story tower, hoist and drag 40-pound fire hoses and rescue a 175-pound person. They won't be fighting smoke or flames, but they will be battling opponents and the clock at a regional Scott Firefighter Combat Challenge event...Read More...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-33732958312745525692008-05-25T06:55:00.003-04:002008-05-25T07:06:11.758-04:00

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-91496795733270150822008-05-23T15:29:00.004-04:002008-05-23T15:52:25.839-04:00

More Pictures on Flickr! Hey Team, Awesome progress on the Deadlifts!A great day for AB Strength!The Silent Storm smoked a crazy 385x5! Amazing Speed on the Met-Con Circuit!The Dumbbell Snatches were really dialed in...Great line of pull and overhead postion of support! 1. Strength:Deadlift x 5 reps2. Met-Con:10 Rounds for Time(20 min time limit)6 Pullups9 Pushups12 Dumbbell Snatches

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-80180985906651269212008-05-22T15:46:00.002-04:002008-05-22T17:36:28.024-04:00

Hey Team,No Workouts this Sunday and Monday!We are 100% OFF for Memorial Day Weekend.

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-16408271859105327752008-05-22T15:04:00.004-04:002008-05-22T15:20:33.105-04:00

Bodyweight Strength... Gutsy Effort Today! Team 5p WODLadder Up - Ladder Down:Round 1 = 1 Ring Dip, 2 Jump SquatRound 2 = 2, 4 Round 3 = 3, 6...All the way up to 10, 20Then work your way down with 10 Pullups, 20 jump squats9, 188, 16...All the way down to 1,2Women:Angela 24:18Laura 26:49Clarissa 23:02 pinkTeaka 30:07 blueCheryl 32:09 blueBrenda 29:29 jumpingMen:Mike 18:18Jason 20:24Jeremy 20:

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-11909171235312368352008-05-22T14:46:00.003-04:002008-05-22T15:03:00.816-04:00

Toughness is in the soul and spirit, not in muscles.-Alex KarrasI see this toughness each and everyday - You guys Rock! Pictures of the Action!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com7tag:blogger.com,1999:blog-2093106579252037442.post-37642153191683232802008-05-20T22:44:00.002-04:002008-05-20T22:50:26.162-04:00

We all can improved on our hip extension - I captured some good video of two of our top athletes push pressing 75lbs in high rep fashion - High rep push presses show the power of hip extension or muted hip extension - Some of us need more strength, others more conditioning, and others more efficient movement - Ah the beauty of CrossFit!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-4617126195131623222008-05-20T20:36:00.003-04:002008-05-20T21:12:07.129-04:00

A Few Personal Records I've been meaning to mention;James joins the 20 pullup club!Charlie joins the 30 pullup club!(Will he be the first to 40?)Cara sets a new Pullup PR and so does Jessica!Chriss Hits our building loop (around 400m) in 56 seconds!BelowSteven is a machine, no doubt about it! Sarah flies through the air with the greatest of ease! Georgia works hard on those Ring Dips!Workout:1.

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-21066087330393198752008-05-19T21:23:00.006-04:002008-05-20T04:06:28.760-04:00

Team 5p gutted through the same first half workout as the 4 morning classes...A great opportunity to see early progress!We have established a solid overhead position of support and core tension with team 5p from the get-go; you are quick learners, fun to coach, super motivated, and highly dedicated! Output #1: Barbell thruster x a heavy yet perfect 5 reps Output #2: Maximum reps with 80% load of

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-61355410416519923092008-05-19T16:19:00.003-04:002008-05-19T19:13:53.399-04:00

Core TensionLumbar CurvePostural AlignmentLets Discuss!Strong, Strong work on the Thrusters today!I loved the tight core and solid overhead position!As a note: most low-back and knee pain can be attributed to collapsing the core in the bottom of a squat. Lets continue to dial in on safe and efficient movement. A strong core will get you far in life!Output #1: Barbell Thrusters x 5 perfect

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com8tag:blogger.com,1999:blog-2093106579252037442.post-89607131854552335842008-05-19T04:14:00.003-04:002008-05-19T13:56:38.875-04:00

A huge thanks to all those who participated in our Trevor Win'e Memorial Fund Workout! A special thanks to Chip, Laura, and Jack who couldn't make the workout but generously donated. There are a few donations that might still come in today and tomorrow but it looks like we raised $1,000! This weekend affiliates Nation-wide will participate, so our $1,000 will go into a bigger pool to help make a

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-82889561749095805222008-05-16T20:32:00.002-04:002008-05-16T20:39:03.787-04:00

It takes vicious hip extension to elevate the medicine ball Teaming up to get those final jumping pullup pointsUsual Friday night suspects all lined up... Score it if ya got em... Team-work elevates intensity Men win the first battle 4-2...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-13308622555650325402008-05-16T11:17:00.002-04:002008-05-16T11:33:48.847-04:00

"From shoulder press to push jerk the movements become increasingly more athletic, functional, and suited to heavier loads. The progression also increasingly relies on the power zone. In the shoulder press the power zone is used for stabilization only. In the push press the power zone provides not only stability, but also the primary impetus in both the dip and drive. In the push jerk the power

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-73843813918664785592008-05-16T11:02:00.002-04:002008-05-16T11:16:27.035-04:00

"Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc...The dynamics of those movements comes from the hip – primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-69105135721232008692008-05-15T20:06:00.000-04:002008-05-15T20:07:03.839-04:00

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-46291730692856893682008-05-15T14:06:00.003-04:002008-05-15T14:36:26.454-04:00

The Quickening(Part 2) Some really amazing personal records!Way to dig deep on this one! Andrea T and Magoo knocked 3 minutes off their time!Google Doc with both 4/30 and 5/14 resultsWorkout One:*3 rounds for time*Run 400 meters20 Dumbbell push Press20 Kettlebell High PullRest 5 minutesWorkout Two:*3 rounds for time*Run 400 meters10 Dumbbell push Press10 Kettlebell High Pull

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-92176551667094983622008-05-15T04:06:00.000-04:002008-05-15T14:05:05.408-04:00

Excellent progress on the Deadlift team 5p!The goal was to understand tension and proper posture, well done!We quickly moved into a potent 20 minute metabolic circuit:"Five and Dime"Kudo's to Laura B who is putting together multiple kipping pullups!Remember to move to a lighter band as soon as possible!The Deadlift"The deadlift is unrivaled in its simplicity and impact while unique in its

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com5tag:blogger.com,1999:blog-2093106579252037442.post-69730157577585579752008-05-13T20:35:00.003-04:002008-05-15T18:15:51.698-04:00

Today's Circuit was like an obstacle course - Get through it once for time then collapse, rest, and repeat - You had to Row, Swing, Jump, Pull, and Throw to complete it!You guys killed it!Some of you were seen stumbling from station to station...Awesome effort!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-31042531636705708432008-05-12T21:49:00.003-04:002008-05-12T21:59:48.353-04:00

WOW!What an Awesome Weekend...Andrea and I coached at a CrossFit Cert this past weekendAndrea was a superstar and pretty much took MVP of the weekend!She did so many things at so many levels to make the cert operate smoothlyThanks Andrea!Adrienne, Keturah, and Mike participated in the cert, they walked away with more knowledge and understanding of CrossFit, kicked a whole lotta butt, and

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-58805592638508341242008-05-12T20:39:00.002-04:002008-05-12T20:47:14.283-04:00

Warm-up*6 Minutes*3 chins6 pushup9 Kettlebell highpull12 SitupsSkill WorkHang power clean to a push press (hpcl-pp)Ring DipsSquat formWOD*5 rounds*6 hpc-pp6 ring dip36 air squat

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-17385422658483010492008-05-12T20:24:00.003-04:002008-05-12T20:35:42.458-04:00

Due to poor weather I had to cancel our Murph workout!We have "Trevor" this Sunday so I'll have to plan Murph another week1. Take 20 minutes to Warm-up and Work-up to a heavy 3 rep set in the hang squat clean (hsqcl)2a. WOD: Express*5 rounds*6 hsqcl9 chin-ups12 pushupsor2b WOD: Long*5 rounds*9 hsqcl15 chin-ups21 pushups

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-15715128581799543242008-05-12T16:21:00.002-04:002008-05-12T16:23:42.657-04:00

Zone 101CrossFit StylePrint it out, read it, discuss with me, and plan for success

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com5tag:blogger.com,1999:blog-2093106579252037442.post-20723365841633356462008-05-12T10:47:00.004-04:002008-05-13T10:05:44.579-04:00

CrossFit Video"Glory Box"wmv - mov

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com7tag:blogger.com,1999:blog-2093106579252037442.post-38936704141382106432008-05-09T18:54:00.003-04:002008-05-09T20:47:16.895-04:00

A great week of training Team 5p!We really hammered some fundamental movements during our first weekYou handled the workload and new challenges very well!A. Front Squat 5x5B. Strict Press 5x5C. Mash-up3 rounds40 sec of work - 20 sec of restPullupsPushupsD. 5 Round Tabata squats

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-21309475967322252392008-05-09T12:59:00.003-04:002008-05-09T13:04:38.295-04:00

If you are in Alexandria for the CrossFit Certification here are some Lunch and dinner choices for you to consider:Lunch Google MapChicken Out Rotissiere701 S Washington StAlexandria, VA 22314(703) 684-9280Whole Foods Market1700 Duke StAlexandria, VA 22314(703) 706-0891Dinner Google MapOverwood220 North Lee St.Alexandria, VA 22314(703) 535-3340La Porta1600 Duke StAlexandria, VA 22314(703) 683-6313

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-60259154924837228142008-05-09T11:06:00.008-04:002008-05-09T14:04:28.020-04:00

This time last year we had a guest, Gabe, drop in for a workout right after our Nation had laid the Lion of Fallujah, Major Doug Zembiec to rest... After CrossFit, Gabe and I talked more about the man he had served with, Maj. Zembiec Gabe told me he had written and performed a CrossFit workout in his honor and I of course wanted to see how brutal it was! After seeing it I told him we at CrossFit

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-51515656146133284972008-05-08T04:17:00.003-04:002008-05-09T04:36:13.847-04:00

Adrienne has been working hard on perfecting her squat formThe Sots press tells no liesAwesome progress Adrienne! Time to celebrate some Personal Records! Stacey sets the new Womens class record at 23!Exercises of the Day:Classic Cal's, Sots press, ring dips, pullups, hollow rock, handstands, jumping slamballA few more Pics of Sots press

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-65913768540978719892008-05-07T21:21:00.005-04:002008-05-08T04:21:36.161-04:00

Our Brand New Evening Class has started!Team 5p rocked the Blue Room on day one with an introduction to cleans to a push pressToday they brought the pain with 2 hard but brutally effective circuitsI saw some amazing effort and intensity!This is a team who is ready and willing to push their current fitness to a whole new level! Welcome team 5p to CrossFit Old Town! Workout one With Bodyweight:10

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-38547264034096445702008-05-07T21:14:00.002-04:002008-05-07T21:20:26.154-04:00

A. Special Strength Circuit: 15 MinuteL-Sit Pullup x 5Dumbbell Split Snatch x 5B. Interval Training Circuit60 Sec Each Station Clock never stops26"Box JumpCrossFit Kettlebell SwingAir SquatSit-upRest*4 rounds*

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-47437729567793601412008-05-06T13:14:00.005-04:002008-05-07T16:03:12.693-04:00

The Power clean to a push press takes a big chunk out of the 10 general physical skills:1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.4. Flexibility -

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com5tag:blogger.com,1999:blog-2093106579252037442.post-2167316745087109622008-05-05T11:58:00.003-04:002008-05-05T15:01:01.396-04:00

It is so much fun having you walk through the doors bringing your character, charisma, and commitment each and every morning...Happy Birthday Stacey!Several of you asked in class today so here is the Official workout with Standards and Benchmarks;The Beowulf Workout

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-16621421032428784742008-05-04T21:55:00.005-04:002008-05-04T22:36:02.952-04:00

How ya gonna come...With your hands above your headOr on the trigger of your gun? I saw 17 CrossFit Oldtowners come out swinging at Fran this morning...Rx'd and scaledCould have possibly been the most defining moment in our historyYou went "All In" and did it with the kind of confidence and aggressiveness it takes to tackle Fran head-on for a personal record...this was a magical morning!Chriss

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-74045089683855577512008-05-02T20:05:00.008-04:002008-05-02T20:50:09.086-04:00

Hey Stuart,A whole series for you...There were a lot of Personal Records in the strict press x 3reps today!A few off the top of my head:McCall +10Bryn +10Melanie +10Magoo +10Terence +10James +10Brandon +10Charlie +20Plus many more... We finished with a sneaky little RFMC (Rapid Fire Metabolic Conditioning) circuit RFMC*5 rounds for time*9 Burpees15 CrossFit Swings21 Jumping PullupsCrossFit

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-62034256537640352322008-05-02T19:56:00.003-04:002008-05-02T20:00:40.868-04:00

Brandon Sets a new CrossFit Oldtown record with a 200lb strict press!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-16550347130809612532008-05-02T15:51:00.003-04:002008-05-02T16:04:09.759-04:00

Awesome, awesome, awesome!Great to see you all dial in on the hang squat cleanYour time and effort is paying off, your movement improvedYou gotta feel great about this! Ring Dips are SolidKeturah and Elise cranked out 2 reps in a row without the bandWho will be the next to join Stacey and Andrea in band-less ring dips? Good to get Jack and Danny in for a muscle-up workoutThey both hit 50

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com4tag:blogger.com,1999:blog-2093106579252037442.post-82812675462534080222008-05-02T15:24:00.001-04:002008-05-02T15:27:56.134-04:00

The hottest fitness craze (some say cult) is something called Crossfit that's been featured in numerous publications in the last few months, such as The New York Times and health magazines.Crossfit bills itself as the toughest workout you'll ever do. Their slogans range from "Smoked Like Cheap Crack" to "Our Workout Can Beat Up Your Workout.” Or "Your Workout Is Our Warmup" and "Rest Later." As a

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com5tag:blogger.com,1999:blog-2093106579252037442.post-2988310967109814322008-04-30T18:29:00.004-04:002008-04-30T19:08:45.128-04:00

We Shot 39 People through the Workout Today, How Cool is That? Check it out Here:"The Quickening" I Really liked this workout - I'm sure we'll hit it again - Please Post your Dumbbell and Kettlebell weight in Comments so we have a future reference. Flickr Pictures of the Action 1. ATB Circuit6 minutes 2. RFR Circuit"The Quickening"3 rounds for time400 Meter Run20 Kettlebell High Pull20 Dumbbell

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com10tag:blogger.com,1999:blog-2093106579252037442.post-5877266196966964432008-04-29T01:01:00.002-04:002008-04-29T01:35:09.738-04:00

Eva was about as crazy hard as it can get...CrossFit:It's Hard, it's simple, it works...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-23180734179186248612008-04-28T20:52:00.005-04:002008-04-29T01:10:18.221-04:00

We had 11 brand new CrossFit Prospects Walk through the door and experience a free trial workout tonight - We will do the same thing on Wednesday and Friday of this week ALL at 5:00PM - Next Monday May 5th begins our regular evening classes - Mon-Wed-Fri all at 5:00PMWalking through the door and experiencing why and how our approach to fitness is so different then anything you’ve ever experienced

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-72296377908102031582008-04-28T15:38:00.003-04:002008-04-28T16:00:34.115-04:00

Solid Progression on the Handstand, L-Sit Pullup, and Ring Dips Today!Throw in our Turkish Get-ups and the first 25 minutes of class was all about some classic Core StrengthI often get asked; "I'm going away on vacation/tdy/etc what kind of workouts can I do?"I could make a solid argument for simply practicing the Handstand and L-sit pullup...Why?Face it, while away from the Blue Room will you

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-77423546080029034302008-04-28T11:18:00.002-04:002008-04-28T11:22:23.503-04:00

Aaron B gets his first freestanding handstand pushup!You can tell from the video - he'll soon get multiple reps! Crazy Strong!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com4tag:blogger.com,1999:blog-2093106579252037442.post-16866698534843179412008-04-27T15:47:00.004-04:002008-04-27T16:15:40.337-04:00

I caught some great footage of your effort today during "Eva"I sent it in to CrossFit HQ to see if they'll post it up!Otherwise I'll YouTube it in the next day or 2I have seen some gritty performances in the past few weeks - today was no exceptionIt took a lot of drive and determination to gut through this epic, torn-up hands and all! I hope you realize how tough this workout was and how

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-85266169463609054172008-04-25T18:50:00.004-04:002008-04-25T20:00:16.870-04:00

Team 0730: Another Classic Old Town Effort!You are focused, determined, progressing, and quite obviously havin' some fun in the process!Notably absent was our CFOT birthday member of the day James...Happy Birthday James -birthday in bed served by the kids?Flickr Pictures of the actionRx'd 85lbAndrea 20:00 (perfect pushup)Katie 29:3365lbMelanie 14:35Elise 24:24Elizabeth 25:04 (pp)Kara 28:

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-14691317387128234622008-04-24T10:50:00.005-04:002008-04-24T11:16:48.811-04:00

A quick little burner...Great progress on the ring dips...Building strength on our pullups... Some barn-burners on the workout circuit!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-50680214384848419842008-04-23T20:25:00.006-04:002008-04-23T20:54:05.334-04:00

First off, a huge congrat's to Leslie (half Ironman) and Jack (Sprint triathlon) who competed last weekend by run, by bike, and by sea!Jack has another sprint in late MayLeslie has a full Ironman in November Secondly, Happy Birthday Elizabeth! What an effort by our CFOT Team... Tabata Fight Gone Bad and one to grow on... Flickr Pictures

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-83717278458279189692008-04-22T19:41:00.006-04:002008-04-23T04:10:41.110-04:00

Front Squat and tabata mash-up output400 yard sprint:Mike had the fastest time of the Day at 1:04!Elizabeth smoked a 1:14!4 Round Average:Charlie 1:06Mike 1:07Steven 1:11Terence 1:14Craig 1:15Pat 1:15Elizabeth 1:16Ben 1:17Stacey 1:18Devon 1:19Georgia 1:21Nick 1:21Gar 1:24Rebbia 1:25Katie 1:26Aaron 1:27Cara 1:30Blake 1:30Elise 1:32Jessica 1:33Katie 1:34Vivek 1:35Andrea 1:40Stuart 1:57Wes 2:01Kaii

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com9tag:blogger.com,1999:blog-2093106579252037442.post-81120555837487640152008-04-22T18:54:00.002-04:002008-04-22T19:19:43.710-04:00

What is CrossFit? What is Fitness? WOD:1. Pause Front Squats: 3 sec pause x 3 reps2. Tabata Mashup (8 min circuit)Pullups and Pushups 3. Run 400 yard every 3 min x 4 rounds

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-8768823065561049382008-04-22T08:00:00.000-04:002008-04-22T11:01:07.941-04:00

On Sunday May 18th I plan on joining a CrossFit-Wide Effort to raise money for Cooling vest's that will go to our Warriors in Afghanistan and Iraq. Teams of 4 will work together to complete 300 Pullups400 Pushups500 Situps600 Squats This is a timed team event, so these are accumulative reps. Only two members of the team can be exercising at a time. Watch the Video here for theTrevor Workout Demo

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com6tag:blogger.com,1999:blog-2093106579252037442.post-84299102573331765942008-04-21T11:03:00.003-04:002008-04-21T11:19:53.963-04:00

Today at 9:00 AM, I started 4 brand new team members on their quest for the next fitness level...CrossFit is personal evolution and a fitness revolution! We worked Squat form, then put it to action in a short Tabata circuitWe worked the kipping Pullup...We introduced Kettlebell swings and Dumbbell push presses...We put the new skills to action in a high intensity strength training circuit!Great

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-30286290047890573102008-04-20T13:27:00.006-04:002008-04-20T14:45:27.067-04:00

With a bit more time on Sunday...We worked on the Hang Squat Clean for a solid 40 minutes!Some excellent progress!I really enjoyed the last 2 training sessions...It feels great watching you all dial in on some of these tougher but oh so important movements...The goal was to work up to a technically proficient and heavy Hang Squat CleanWe had some great efforts!A shout out to Katie who became the

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com4tag:blogger.com,1999:blog-2093106579252037442.post-46346837566547933612008-04-18T12:00:00.008-04:002008-04-20T12:25:28.094-04:00

Congrat's to those who hit some personal records in the 3 rep strict press...Laura +11lbGar +7Elise +7McCall +7Jessica +5Mike M +5Terrence +10Charlie +20!Stacey set the new high mark for women at 95lb x 3!Matt D and Brandon tied Vin's 3 rep class record at 165lb!Aaron P and Craig were close behind... Potomac CrossFit was in the Blue Room representing a New Tee! Charlie leaves a sweat track...A

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-61965754483775059252008-04-17T11:08:00.005-04:002008-04-20T11:29:14.756-04:00

A great Thursday Workout...Several rounds of sprints and a bunch of pullups!Bathing suit season is around the corner....Had to finish with some Tabata Sit-ups! Loading the kip....Getting the chin over the bar...Congrat's to Charlie, he hit a record board worthy 26 pullups!Katie banged out a PR of 12!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-66348137607380712932008-04-17T04:24:00.003-04:002008-04-17T09:54:51.249-04:00

We have been working hard at two of the most difficult and demanding movements in our functional exercise pool...Squat Cleans and Ring DipsWe put our new skills to the test with a benchmark workout...Rx 85lb WomenStacey 7:28Andrea 13:14Amber 15:21Katie 85lb 11:06 pinkGeorgia 75lb 8:47 pinkCara 75lb 10:05 pinkLaura 65lb 9:40 pinkElise 65lb 10:41 flossKeturah 65lb 10:42 pinkSarah 65lb 10:51

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-44295532054995562162008-04-16T10:58:00.011-04:002008-04-16T15:07:09.253-04:00

We celebrated a Crossfit Old Town birthday with some handstands...Happy 39th Pat!More Fun Pictures from the workout!This was a tough day...Our warm-up was what some would consider their workout!3 rounds:BullwhipJumping PullupsCal'sWallballHigh PullsCal'sThen on to AMRAP in 20 minutes5 HSPU10 Weighted Box Jump15 Jumping slamballWe had a nice chance to work our handstandsQuite a few progressions...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-80212291288536634932008-04-15T12:50:00.008-04:002008-04-15T12:58:36.925-04:00

Can you believe the author of "The Beowulf Workout" wrote that subject header?Well before you answer let me ask...Ever see someone do handstands on the beach?Were they bathing suit season ready?Do you think a gymnast who is training with a steady diet of Ring Dips, Lunges, and Chin-ups is worried about being in shape for Memorial Day?Look, I love functional training, but even the most hardcore

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com2tag:blogger.com,1999:blog-2093106579252037442.post-65810388325089874042008-04-14T21:00:00.004-04:002008-04-14T21:14:26.199-04:00

Solid Squat WorkA Strong CorePowerful PushupsGutsy Kettlebell PerformanceAbs, Abs, Abs! Danny was on Fire!L-pullups with a medicine ball Plyo crossover pushups 88lb Kettlebell Swings! 20 Min AMRAPMore Action Pictures!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-52224055578621882612008-04-13T15:57:00.006-04:002008-04-13T16:15:13.876-04:00

Stuart put in another gutsy Sunday performanceHis Kids came to cheer him at the finish! Keturah is keeping that torso straighter leading to a more efficient thruster! Andrea T was explosive on the thrusters!Katie and Elise kipped their way through 100 chin-ups! Georgia surprised us with a Sunday appearanceShe is really dialed in! Way to stretch that band out MJ!Now you need to get that head and

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-91190604138895482742008-04-13T14:49:00.006-04:002008-04-13T15:46:57.039-04:00

I couldn't be happier!We had 7 team members come out and hit the benchmark workout they missed on Wednesday"Angie"100 Pullups100 Pushups100 Situps100 Squats There were some real gutsy efforts out there todayCongrat's!A special thanks to all who stayed and help coach our "Angie" Team and our "Baseline" TeamYep, for the second week in a row we shot a handful of folks interested in our program

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-39514071875890387952008-04-12T11:22:00.003-04:002008-04-12T11:57:58.747-04:00

I've been getting quite a few inquiries about our CrossFit Old Town Original...Jumping Slamballs!I put together a quick instuctional video and its featured on the CrossFit Affiliate Board...Check it out!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-68478760135796387222008-04-11T21:20:00.008-04:002008-04-11T21:37:15.560-04:00

More Action PicturesIncredible Standards and Full range of Motion in todays workout!This is tough to do during a high rep effort - Awesome!0600 got the party started with some great energy0645 had some speed demons 0730 closed the book on a stellar day and broke out 4 Xvests!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-16443344778926676102008-04-11T11:33:00.003-04:002008-04-11T11:38:41.239-04:00

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-19716758174945770342008-04-10T16:38:00.004-04:002008-04-10T17:04:21.640-04:00

We have 2 more members to the 20 chin-up club!Gar and Georgia hit 20 during "Angie"Pictures from the last 2 DaysToday we had some fun with Core Strength: 15 minutes of Turkish Get-upsWork up to your Max(I think Katie hit 50lb and Craig 95lb!)Good to see the solid core and shoulder stabilization from all!20 rep Modified Deadlift x 4 rounds(you go, partner goes - work fast)Hip Function and Glute/

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-75112005300683482172008-04-10T15:55:00.003-04:002008-04-10T16:16:26.103-04:00

The Standard:I Like the emphasis on tight Core:This One is plain Fun:Ice Chamber Video I Like the extended range of motion and tight plank:More Fun:

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-7290052170934282602008-04-10T11:27:00.003-04:002008-04-10T14:08:42.414-04:00

“Angie”Straight through for time100 pullups100 pushups100 situps100 squatsRx:Chriss 19:59Jack 21:40Andrea 21:44Melanie 22:24Matt 24:04Craig 25:01Pat 25:05Danny 25:40Georgia 27:14Gar 31:32Charlie 32:00One scale:Elise 25:52 (60 100, 100, 100)Kara 27:22 (60, 100, 100, 100)Keturah 35:46 (100, 60, 100, 100)Terence 29:25 (60, 100, 100, 100)Paul 33:00 (60, 100, 100, 100)Tommy 33:03 (60, 100, 100, 100)

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com0tag:blogger.com,1999:blog-2093106579252037442.post-23833232778782268292008-04-10T10:30:00.002-04:002008-04-10T10:37:30.850-04:00

In the same tradition that has made us so strong at pullups I'm instituting a "no modification" rule for those who can do 2 pushups...Remember when you got that first pullup without a band?Remember the 1 grueling rep at a time during our circuits?(and how I said once you get one without a band you never go back?)Where are you now?Time to see where we can go with our pushups.We will modify the

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com6tag:blogger.com,1999:blog-2093106579252037442.post-27623235540727878692008-04-10T10:01:00.002-04:002008-04-10T10:04:38.909-04:00

"CrossFit is designed to push us to our limits, and today in the blue room I saw people pushed to their limits. I saw people sit down, ready to give up, but you know what else I saw? I saw people stand back up, pick back up that weight for a squat clean, and finish out their reps. I saw people leaning back against the wall, ready to give up on their thirty chins, but I saw them get back on the

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-57836179062714957132008-04-09T04:23:00.003-04:002008-04-09T04:30:56.875-04:00

Karen and Joel have gone through a long adoption process...They flew to Texas right after our Monday workout......and now we can officially Welcome Olivia Mia Angeles!!!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com13tag:blogger.com,1999:blog-2093106579252037442.post-88287702381355687952008-04-08T19:45:00.007-04:002008-04-08T20:19:20.105-04:00

More PicturesWay to Step up to a heavy Kettlebell today Team!And...Way to Rock the X-Vest 0645!A Really Amazing Effort!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-55285947418437184812008-04-07T11:21:00.003-04:002008-04-07T14:00:00.578-04:00

I love the strict pressIt teaches us so much about how our body functionsUnderstanding and perfecting the movement of the strict press will go a long way in improving your physical dominance over everyday life tasks - It breaks my heart to see fitness folks in gyms around the Nation sit down and press a machine weight overhead...Now how about how far we've come with ring dips?!Awesome work!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com1tag:blogger.com,1999:blog-2093106579252037442.post-19643750809140984902008-04-06T17:46:00.008-04:002008-04-07T10:13:15.441-04:00

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007."Badger"Squat clean, 30 reps30 Pull-upsRun 800 meters3 rounds for timePro: 65w, 95mJack 31:29Andrea 40:40Gar 41:16 Craig 41:42Vinnie 42:33Keturah 45:05Blake 51:02Pack: 55w, 75mElise 43:27Katie 46:49Porch: 20 reps/Db’s Charlie 40:41 (30reps)Cara 40:53 (65lb x 20reps)Angela 38:

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com3tag:blogger.com,1999:blog-2093106579252037442.post-44253070451455689662008-04-06T12:35:00.011-04:002008-04-06T13:57:25.436-04:00

Steven is a first class psycho......and I say that with all the admiration in the world!Steven turned 25 and I had an interval workout planned;Short burst of high intensity, rest and repeat for 4 rounds.Interval training is absolutely incredible for physical conditioning, fat loss, 6-pack abs, heart disease, Gas prices, World Peace and more...The real bonus of intervals is the mental

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com5