CrossFit Cert in Alexandria

WOW!

What an Awesome Weekend...

Andrea and I coached at a CrossFit Cert this past weekend

Andrea 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 smoothly

Thanks 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 represented the CFOT way...

Awesome work you 3!

I simply enjoyed being around other CrossFitters and helping to make a small impact in their future training - I met so many people from different parts of the states; all with the drive and determination to make great things happen...

If Your Life Depended on it; Mark Rippetoe

The second segment in my series of hard-hitting quick-tip audio interviews comes from CrossFit Barbell expert Mark Rippetoe. The question I asked him is simple, his answer is bound to raise a few eyebrows:

Click Here to Read More...

New members to the Muscle-up Club

Chriss poured a lot of heart, energy, and quality coaching into todays Muscle-up instruction...

Thanks a ton Chriss!

We are now a more skilled team thanks to you brother!

We all walked with a better understanding of how to Muscle-up; a few even walked away with some personal records...

Chris - First Muscle-up!

Melanie - First Muscle-up!

Elizabeth - First Muscle-up!

Mike - 5 Consecutive Muscle-ups!

Danny - 5 Consecutive extended MU's!

Joel - 11 Consecutive MU's!

A few really close attempts and some greater understanding by all who participated!

My thoughts are to have a follow up Skill day in a couple of weeks where we work both the Handstand and Muscle-up!

Video of Chris, Elizabeth, and Joel!

Lunge to Handstand

Video: Andrea Coaches the Lunge to Handstand

Video: More coaching AND Handstand Pushup Modifications

Andrea kicked-butt coaching the Lunge to Handstand and everyone kicked-butt in learning it!

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!

In Action Muscle up Video

Video from Todays Workout

Danny, Chriss, Vinnie, and Joel in Action

Awesome Work today!

A Previously published Coaching Tip: The Muscle Up