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...

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!

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

Team 5p takes the BB Thruster test

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 Output #1

Output #3

*3 rounds for time*

800m Run

10 Hang power clean to a push press (95lb m, 55lb w)

15 Pullups

(Melissa and Adam forgot running shoes and hit what could be the worst forearm pumping circuit out there by subbing 1,000m row for the run - we'll call that substitution workout "Popeye")

Game Based Workout of the Day

It takes vicious hip extension to elevate the medicine ball

Teaming up to get those final jumping pullup points
Usual Friday night suspects all lined up...
Score it if ya got em...
Team-work elevates intensity
Men win the first battle 4-2...

What is CrossFit?

What is CrossFit?

What is Fitness?

WOD:

1. Pause Front Squats: 3 sec pause x 3 reps

2. Tabata Mashup (8 min circuit)
Pullups and Pushups

3. Run 400 yard every 3 min x 4 rounds

Jerry Hill's CrossFit Challenge; Bathing suit season is almost here

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 performance athlete is pinching their "problem areas", tightening up their nutrition, and ramping up their workouts during this time of year.

If you are in the Alexandria, Virginia area I have great training news for you.

If you are outside of my area I still have great news; I'll be opening up new class times, training more CrossFitters, and then able to give you even more examples of what we are doing that really works!

9:00 AM Mid-morning Classes Start on Monday April 21st, that's next week! Classes will be on Monday, Wednesday, and Friday.

5:00 PM Evening Classes Start on Monday May 5th! Classes will be on Monday, Wednesday, and Friday.

Even Better, I am offer a free preview class the week before our official evening start; you can choose one workout to attend; Mon April 28, Wed April 30, or Fri May 02, all at 5:00 PM.

Class size is limited so reply with your interest today.

Want More?

CrossFit Old Town Coach and Handstand expert Andrea Seward is holding a free Handstand Clinic on Saturday May 3rd from 2:15 pm to 3:30 pm.

Learning the Handstand - Once difficult, Now Easy.

I hope to see you in a class or clinic!

In Strength,
Jerry Hill
http://www.crossfitchallenge.com