Fitness Key to Firefighting Challenge

In a two-minute span tonight, five Chattanooga firefighters wearing full gear will climb a five-story tower, hoist and drag 40-pound fire hoses and rescue a 175-pound person. They won't be fighting smoke or flames, but they will be battling opponents and the clock at a regional Scott Firefighter Combat Challenge event...

Read More...

Team 5:00 PM

Our Brand New Evening Class has started!

Team 5p rocked the Blue Room on day one with an introduction to cleans to a push press

Today they brought the pain with 2 hard but brutally effective circuits

I saw some amazing effort and intensity!

This is a team who is ready and willing to push their current fitness to a whole new level!

Welcome team 5p to CrossFit Old Town!

Workout one With Bodyweight:

10 Minutes

5 chinups

10 pushups

15 squats

Workout two with Power

10 Minutes

26" box jump x 10

Kettlebell swing x 10

Wallball Situp x 10

CrossFit Oldtown; freestanding handstand pushup

Aaron B gets his first freestanding handstand pushup!

You can tell from the video - he'll soon get multiple reps!

Crazy Strong!

CrossFit Oldtown; Elise gets her Ring Dip

A quick little burner...


Great progress on the ring dips...
Building strength on our pullups...

Some barn-burners on the workout circuit!

CrossFit Old Town Birthday; Elizabeth

First off, a huge congrat's to Leslie (half Ironman) and Jack (Sprint triathlon) who competed last weekend by run, by bike, and by sea!

Jack has another sprint in late May
Leslie has a full Ironman in November

Secondly, Happy Birthday Elizabeth!

What an effort by our CFOT Team...

Tabata Fight Gone Bad and one to grow on...

Flickr Pictures

What is CrossFit?

What is CrossFit?

What is Fitness?

WOD:

1. Pause Front Squats: 3 sec pause x 3 reps

2. Tabata Mashup (8 min circuit)
Pullups and Pushups

3. Run 400 yard every 3 min x 4 rounds

Jerry Hill CrossFit Challenge: The King of all Exercises

With a bit more time on Sunday...
We worked on the Hang Squat Clean for a solid 40 minutes!

Some excellent progress!

I really enjoyed the last 2 training sessions...
It feels great watching you all dial in on some of these tougher but oh so important movements...

The goal was to work up to a technically proficient and heavy Hang Squat Clean
We had some great efforts!
A shout out to Katie who became the first woman to hit 100lbs x 5!

Our Conditioning Circuit included more cleans but this time a power version with a push press
Here is a video demonstration:

WOD:
20 Minutes
9 Hang to Overhead (65lb W, 95lb Men)
9 Chinups
9 Burpees

Havin' some fun:


Some Flickr Action

Crossfit in Alexandria; strict press and bodyweight circuit

Congrat's to those who hit some personal records in the 3 rep strict press...

Laura +11lb

Gar +7

Elise +7

McCall +7

Jessica +5

Mike M +5

Terrence +10

Charlie +20!

Stacey set the new high mark for women at 95lb x 3!

Matt D and Brandon tied Vin's 3 rep class record at 165lb!

Aaron P and Craig were close behind...

Potomac CrossFit was in the Blue Room representing a New Tee!
Charlie leaves a sweat track...

A look at some squat angles...
Some good, some with flaws...
We have discussed but a picture is worth 1,000 words









So...
We spent the first 20 minutes of class working on our overhead strength.
Then finished with some high intensity bodyweight interval training:

Amrap in 5 minutes
4 Chinups
8 pushups
12 squat

Rest 90 seconds
Repeat for 4 total rounds

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!

Learning the Handstand - Once difficult, Now Easy

We celebrated a Crossfit Old Town birthday with some handstands...

Happy 39th Pat!

More Fun Pictures from the workout!

This was a tough day...

Our warm-up was what some would consider their workout!

3 rounds:

Bullwhip

Jumping Pullups

Cal's

Wallball

High Pulls

Cal's

Then on to AMRAP in 20 minutes

5 HSPU

10 Weighted Box Jump

15 Jumping slamball

We had a nice chance to work our handstands

Quite a few progressions...

Andrea has done an amazing job leading the charge for our handstands!

There were a few first Handstands and others who are dialing in on perfection;

Andre, Rebbia, Anna, Ben, Nick...

We also witnessed one of the top CrossFit Old Town Performances ever:

Andrea hit 10 rounds in todays workout while wearing a 12lb Weight Vest!

That is 50 Handstand pushups with a 12lb weight vest - Amazing!

It's a Hall of Famer for sure...

I've been getting a lot of phone calls and emails from folks checking out our blog and our program...people are really interested but many say it looks intimidating!

What can I say?

50 handstands with a 12lb weight vest is intimidating to all of us!

The good news?

"Learning the Handstand - Once difficult, Now Easy"

If you are a prospective CrossFitter, Andrea is holding a free handstand clinic on May 3rd at 2:15 pm - you will walk away feeling strong, confident, and perhaps even invincible!

Look...

If you have the desire to succeed...

We provide the best environment possible for you to prevail

Here in Old Town

We celebrate success

and

We celebrate it often

Whether its your first pushup

or

50 handstand pushups with a weight vest

We are inspired

and

We are inspiring