Nancy visits CrossFit Oldtown

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 workout

Nancy

5 rounds for time

400 meter run

15 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 again soon!

CrossFit Benchmark Workout; Eva's Birthday

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 2

I have seen some gritty performances in the past few weeks - today was no exception

It 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 exceptional you all are!

Play Hard - Suffer Later...

"Eva"
Stacey 49:49
Charlie 54:55
Pat 57:00
Andrea 66:28
Gar 67:20
Elise 69:41
Blake 74:27
Kara 67:15 (20 chins rd 4&5)
Cara 71:27 (20 chins x 5 rounds)
Keturah 49:56 (400-20-20)
Peter 49:35 (400-12-20)
Wes 53:17 (400-10-20)
Brandon 52:32
Justine (3r x 400-20pink-20)
Adrienne 49:49 (800-30rr-30)

CrossFit Old Town Benchmark; Elizabeth

We have been working hard at two of the most difficult and demanding movements in our functional exercise pool...

Squat Cleans and Ring Dips

We put our new skills to the test with a benchmark workout...

Rx 85lb Women
Stacey 7:28
Andrea 13:14
Amber 15:21

Katie 85lb 11:06 pink
Georgia 75lb 8:47 pink
Cara 75lb 10:05 pink
Laura 65lb 9:40 pink
Elise 65lb 10:41 floss
Keturah 65lb 10:42 pink
Sarah 65lb 10:51 blue
Kara 55lb 11:05 pink
Kat 45lb 11:30 blue

Rx 135lb Men
Mike 8:29
Jack 9:31
Craig 11:24
Matt 12:21

Dan 95lb 8:15
Danny 95lb 9:17
Charlie 75lb 11:40
Stuart 75lb 13:22 pink
Magoo 75lb 15:35 blue
Devon 135lb PC 13:22 9 dips
Matt M 75lb thruster 15:27
Brandon 95lb blue: 15/9

Adrienne Workout:

"The Hinterlands"

3 Rounds of:

800 meter run

50 Squat

50 Situp

25:40

(1:43 PR)

Workouts like this are a lot of fun for me

I get to see where we have progressed and then celebrate in your success

I also get to see where we need work so we can continue to develop

More in-action pictures!

CrossFit Old Town: Make-up "Angie"

I couldn't be happier!

We had 7 team members come out and hit the benchmark workout they missed on Wednesday

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

There were some real gutsy efforts out there today

Congrat's!

A special thanks to all who stayed and help coach our "Angie" Team and our "Baseline" Team

Yep, for the second week in a row we shot a handful of folks interested in our program through a quick workout so they could be properly introduced to our movements, experience our intensity, support, motivation, and inspiration!

"Bodyweight Baseline"

500m Row or 50 KB High Pulls

40 Squats

30 Situps

20 Pushups

10 Chin-ups or Jumping pull-ups

Amy 8:01

Al 8:14

Shelly 9:18

Brandon 9:40

Final Full Tally:

“Angie”
Straight through for time
100 pullups
100 pushups
100 situps
100 squats

Rx:
Chriss 19:59
Steven 21:39
Jack 21:40
Andrea 21:44
Melanie 22:24
Chip 22:51
Matt 24:04
Craig 25:01
Pat 25:05
Danny 25:40
Georgia 27:14
Gar 31:32
Charlie 32:00
James 36:24

One scale:
Keturah 35:46 (100, 60, 100, 100)
Elise 25:52 (60 100, 100, 100)
Kara 27:22 (60, 100, 100, 100)
Terence 29:25 (60, 100, 100, 100)
Paul 33:00 (60, 100, 100, 100)
Tommy 33:03 (60, 100, 100, 100)
Blake 38:38 (60, 100, 100, 100)
Mike H 24:40 (26, 140, 100, 100)
Jessica 38:59 (25, 100, 100, 100)
Wes 47:50 (25, 100, 100, 100)

Two scale:
Stuart 34:04 (50, 60, 100, 100)
Frank 39:59 (50, 60, 100, 100)
Devon 33:03 (47, 65, 100, 100)
Aaron 30:15 (35, 60, 100, 100)
Andre 35:25 (34, 60, 100, 100)
Magoo 31:48 (10, 60, 100, 100)

Scale and Modification:
Andrea T 35:15 (60, 100mod, 100, 100)
Cara 28:05 (50, 100mod, 100, 100)
Sarah 31:09 (27, 100mod, 100, 100)
Katie 17:39 (60, 60mod, 60, 60)
Peter 38:25 (50p, 50, 100, 100)
Don 38:39 (30rr, 50, 100, 100)

Two Modifications:
Noelle 32:10 (60p, 60mod, 100, 100)
Kat 32:37 (18g, 60mod, 100, 100)
Che` 32:20 (60rr, 60mod, 100, 100)
MJ 29:10 (13b, 25mod, 60, 60)
Bryn 25:10 (21g, 35mod, 60, 60)
Adrienne 17:01 (200j, 100 pp, 100, 100)