CrossFit Challenge

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CrossFit Power Zone

"From shoulder press to push jerk the movements become increasingly more athletic, functional, and suited to heavier loads. The progression also increasingly relies on the power zone. In the shoulder press the power zone is used for stabilization only. In the push press the power zone provides not only stability, but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat. The role of the hip is increased in each exercise."

-Greg Glassman

Metabolic Conditioning:

Obstacle Course

Today's Circuit was like an obstacle course - Get through it once for time then collapse, rest, and repeat - You had to Row, Swing, Jump, Pull, and Throw to complete it!
You guys killed it!
Some of you were seen stumbling from station to station...
Awesome effort!

The Lion of Fallujah Workout

This time last year we had a guest, Gabe, drop in for a workout right after our Nation had laid the Lion of Fallujah, Major Doug Zembiec to rest...

After CrossFit, Gabe and I talked more about the man he had served with, Maj. Zembiec

Gabe told me he had written and performed a CrossFit workout in his honor and I of course wanted to see how brutal it was! After seeing it I told him we at CrossFit Oldtown would perform it as well - Gabe then ripped the page right out of his notebook and said; "It's Yours".

That piece of paper has been on my desk for a year

Today, one day before the anniversary of his death we at CFOT remembered that

Warriors Never Die...

(click picture to enlarge)

It was a brutal workout that many scaled to 2 or 3 rounds

To help keep intensity high I tracked each round

Another incredible effort in the Blue Room!

Please continue to share with me the life and actions of your friends and family in theater so I can continue to celebrate their character and courage

Hang power clean to a push press

The Power clean to a push press takes a big chunk out of the 10 general physical skills:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

If you'd like to comment:

What other movements give you the most bang for your buck?

A. Big Bang Movement

Work up to a max effort 15 rep Hang Power Clean to a push press

Standard-You can't put the bar down

B. Interval Training

*5 rounds for time*

9 HPC-PP

15 Pushups

21 Jumping Pullups

Below:

Craig guts through 145lb x 15reps

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

More CrossFit Old Town Personal Records

Hey Stuart,

A whole series for you...

There were a lot of Personal Records in the strict press x 3reps today!

A few off the top of my head:

McCall +10

Bryn +10

Melanie +10

Magoo +10

Terence +10

James +10

Brandon +10

Charlie +20

Plus many more...

We finished with a sneaky little RFMC (Rapid Fire Metabolic Conditioning) circuit

RFMC

*5 rounds for time*

9 Burpees

15 CrossFit Swings

21 Jumping Pullups

CrossFit Oldtown:

Strong, Skilled, Highly Conditioned Athletes who thrive in the Chaos of daily life

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