YouTube; CrossFit workout "Eva"

Eva was about as crazy hard as it can get...

CrossFit:

It's Hard, it's simple, it works...

Core strength and conditioning; CrossFit Oldtown

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 Strength

I 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 really get a classic metabolism stoking, lung searing, CrossFit Oldtown workout in?

Instead, you could simply have some fun working on skills and strength and do a whole lot more for your overall CrossFit game than you can imagine.

Your conditioning won't suffer that much, but the added strength and skill will be Oh so rewarding!

With that in mind, I’ve been sneaking in more "practice" as a warmup - this is important work - remember to have at it!

After the Core Strength Work we dialed in on some speed strength and the one arm Snatch
I saw some great pulls!

Turkish Get-ups to Overhead Squats

Our Main Circuit today was another test of strength and form

We "warmed-up" with some Heavy Turkish Get-ups, an excellent preparation for Overhead Squats. 3 reps with average weight, 2 reps a bit heavier, then 1-2 sets of max singles!

The Challenge was;

"What % of your weight can you get-up with?"

While I'm unsure of exact % here a few of the top all-time class numbers I can remember:

Che: 55lb

Stacy 55lb

Andrea 55lb

Chriss 95lb

Chris 85lb

Vinnie 75lb

Once you can get-up with a 30lb weight you should move to a barbell; it's a heck of an experience!

WOD

AMRAP in 25 min

5 Ring Dips

10 Overhead Squats

15 Pullups

We averaged 4-10 rounds

The overhead squat continues to be a challenge!

Andrea becomes a level 2 CrossFit Coach!

There are a lot of great stories to tell today from our Presidents Day Workout;

"Party with the Girls"!

Keith going "all-in" in only his second CrossFit Old Town Workout!

McCall CrossFittin' and kickin' butt in a skirt!

Terence guttin' it through to the end!

Chriss's insane sub-30 minute time!

All of the team commraderie to help coach, encourage, and inspire teammates to:

Move more effieciently

Continue Full Range of Motion under fatigue

Rest Later...

Finish Strong!

Gotta give an extra shout-out to Andrea who completed her level 2 CrossFit Coaching Certification last week! The process is not easy, many don't pass...

Andrea comes back a more experienced coach who will continue to inspire and elevate the performance of our CFOT Team!

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Holidays are always a Crazy Day in the Blue Room...

“Party with the Girls”
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Elizabeth – 21 Squat Cleans (55-75) – 21 Ring Dips
Nancy – 400 m Run – 15 OHS (55-75)
Cindy [5 Pull-ups 10 Push-ups 15 Squats] x 4 rounds
Fran – 21 Thrusters (55-75) – 21 Pullups
Helen – 400 m Run – 21 Swings (35-52) – 12 Pullups
Grace – 30 Clean and Jerks (55-75)

I tweaked Eugene Allen's Version of this only a bit, so thanks goes to Him!

For more details on the CrossFit Girl Workouts;

Click Here

Flickr Slideshow of the Action

CrossFit Old Town Website

We have a new Website!

It'll be fun adding new content to it...

Check it out, register, and have some fun...

http://www.crossfitoldtown.com

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We topped the regular work week off with another simple but tough one...

Lots of power and endurance needed to finish...

"Hangover"

5 rounds/ 25 minute Limit

Chins x 10

Barbell Thrusters x 15

(55lb W - 75lb M)

Kettlebell Swing x 20

Box Jump x 25

Three made it through 5 rounds, WOW!

Steven - 22:08

Stacey - 24:01

Joel - 25:45

Flickr Slideshow