Angie 8-weeks later

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-weeks; lots of personal records...shout em' out!

Most improved "Angie"?

Tough call but I gotta go with Stuart; he added 50 pullups and 40 pushups in 8-weeks

April 9th; Stuart 34:04 (50, 60, 100, 100)

June 4th; Stuart 36:17 (100, 100, 100, 100)

A Huge Thanks to Kat who grabbed the Camera in the heat of the battle and took some amazing action Pictures;

187 Flickr Photos

June 4th 2008
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Rx:
21 of 35 today = 60%
14 of 42 8 weeks ago = 33%
Steven 18:42
Stacey 18:54
Danny 19:53
Andrea 20:05
Chriss 20:31
Chip 20:33
Chris 20:56
Charlie 26:07
Craig 26:51
Rob 26:51
Gar 28:34
Anthony 28:48
Leslie 29:52
Lef 31:31
Katie 34:56
Terence 35:12
Stuart 36:17
Devon 37:42
Keturah 46:02
McCall 50:18

One scale:
Kara 27:58 (60, 100, 100, 100)
Mike H 31:28 (60, 100, 100, 100)
Andre 34:58 (60, 100, 100, 100)
Jessica 39:02 (60, 100, 100, 100)

Two scale:
Cara 32:46 (60, 60, 100, 100)
Brandon 36:25 (60, 60, 100, 100)
Andrea T 44:13 (60, 60, 100, 100)

Scale and Modification:
Sarah 29:25 (35, 100mod, 100, 100)
Kat 39:52 (100p, 60, 100, 100)
Noelle 32:50 (60p, 60, 100, 100)

Two Modifications:
Alyce 29:02 (35p, 60mod, 100, 100)
Bryn 25:56 (60b, 60mod, 100, 100)
Darci 31:00 (12b, 60, 60, 100)
Adrienne 21:15 (RR, 100mod, 100, 100)

SOLID...

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!

When Fran Kicks Down Your Font Door...

How ya gonna come...

With your hands above your head

Or on the trigger of your gun?

I saw 17 CrossFit Oldtowners come out swinging at Fran this morning...

Rx'd and scaled

Could have possibly been the most defining moment in our history

You 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 set an all time in house CrossFit Oldtown Record at 4:40!

He was flat out flying...Amazing output Super Sport!

In our history we have had 6 different women hit Fran as prescribed, this morning alone there were 7; Andrea T, Cara, Elise, Keturah, Laura, Andrea S, and Stacey!

So Many Personal Records, so many impressive performances - I'll report more on them all tomorrow...

WORKOUT:

We warmed up with Heavy Barbell Thrusters!

Did you like how I set that up for you?

Then the insanity...

Pictures of Fran

CrossFit OldTown; The Quickening

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 Circuit

6 minutes

2. RFR Circuit

"The Quickening"

3 rounds for time

400 Meter Run

20 Kettlebell High Pull

20 Dumbbell Push Press

YouTube; CrossFit workout "Eva"

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

CrossFit:

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

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; "Grindy" and a youtube video

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 action

Rx'd 85lb
Andrea 20:00 (perfect pushup)
Katie 29:33

65lb
Melanie 14:35
Elise 24:24
Elizabeth 25:04 (pp)
Kara 28:32
Sarah 30:10
Leslie 31:17 (pp)
Keturah 33:41 (pp)
Jessica 40:43
Kat 30:15 green, mod push

45lb
Noelle 30:00
Robin 35:07
Rebbia?

Rx'd 135lb
Craig 18:53
Kevin 20:04
Pat 25:25
Gar 25:26
Brandon 31:10 (8 total cindy)

115lb
Chip 23:05
Steven 23:54
Danny 26:36
Aaron P 33:22
Terence 36:30
Wes?

105lb
Blake 31:20
Vivek 34:15

30lb DB
Eric 31:48
Peter 32:45

Jen and Adrienne burned through a tough circuit together!

Team 0900 hit this:

*5 rounds*

Hang PC - PP x 5

Ring dips x 5

Pullups x 5

Squats x 15

Devon 18:45 (115lb)

David 19:48 (115lb)

Vinnie M 21:15 (85lb)

CrossFit Hero Workout: "Daniel"

Stuart put in another gutsy Sunday performance

His 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 appearance

She is really dialed in!
Way to stretch that band out MJ!

Now you need to get that head and chest forward more

Great progress today!

CrossFit Hero Workout:
“Daniel”
50 Pull-ups
400 meter run
21 Thrusters (65lb W, 95lb M)
800m run
21 Thrusters
50 Pull-ups

Rx:
Andrea S. 24:56
Craig 25:41
Georgia 26:24
Danny 32:26
Katie 33:13
Amber 33:44
Keturah 37:00

1 Scale:
Charlie 25:40 (35lb DB)
Elise 34:16 (25lb DB)
Andrea T. 39:58 (60 chin – Rx Thrust)

2 Scale:
MJ 43:44 (60g, 20lb db)
Kaii 42:22 (40g, 20lb db)
Stuart?
Ben?

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)