Youtube; CrossFit Oldtown Front Squats

Evening CrossFit Class

Warm-up

*6 Minutes*

3 chins

6 pushup

9 Kettlebell highpull

12 Situps

Skill Work

Hang power clean to a push press (hpcl-pp)

Ring Dips

Squat form

WOD

*5 rounds*

6 hpc-pp

6 ring dip

36 air squat

Core strength, speed strength

A. Special Strength Circuit:

15 Minute

L-Sit Pullup x 5

Dumbbell Split Snatch x 5

B. Interval Training Circuit

60 Sec Each Station Clock never stops

26"Box Jump

CrossFit Kettlebell Swing

Air Squat

Sit-up

Rest

*4 rounds*

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

A lot of Great Pictures From Today

CrossFit Oldtown YouTube Hang Squat Clean

Awesome, awesome, awesome!

Great to see you all dial in on the hang squat clean

Your time and effort is paying off, your movement improved

You gotta feel great about this!

Ring Dips are Solid

Keturah and Elise cranked out 2 reps in a row without the band

Who will be the next to join Stacey and Andrea in band-less ring dips?

Good to get Jack and Danny in for a muscle-up workout

They both hit 50 muscle-ups during the course of the circuit!

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

CrossFit: Brand New 9:00 AM Class

Today at 9:00 AM, I started 4 brand new team members on their quest for the next fitness level...CrossFit is personal evolution and a fitness revolution!

We worked Squat form, then put it to action in a short Tabata circuit

We worked the kipping Pullup...

We introduced Kettlebell swings and Dumbbell push presses...

We put the new skills to action in a high intensity strength training circuit!

Great progress on the first day, awesome effort;

Shelly, Justine, Vinnie M, and Bryan!

Our early morning crew continued the quest for improved core strength and ring dip strength

Jessica handles the barbell Turkish Get-up!
Cara swings the 70lb Kettlebell, no problem!
Mike loads the 88lb Kb for a mightly swing...
Craig elevates the 88lber!

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)

CrossFit Oldtown Alexandria Standard; Jumping Slamball

I've been getting quite a few inquiries about our CrossFit Old Town Original...
Jumping Slamballs!

I put together a quick instuctional video and its featured on the CrossFit Affiliate Board...

Check it out!

CrossFit Kettlebells and Medicine ball Jump Squats

More Pictures

Way to Step up to a heavy Kettlebell today Team!

And...

Way to Rock the X-Vest 0645!

A Really Amazing Effort!

CrossFit OT Alexandria; Ring Dips and Strict Press

I love the strict press

It teaches us so much about how our body functions

Understanding and perfecting the movement of the strict press will go a long way in improving your physical dominance over everyday life tasks - It breaks my heart to see fitness folks in gyms around the Nation sit down and press a machine weight overhead...

Now how about how far we've come with ring dips?!

Awesome work!

Keep challenging yourself to new progressions

Jumping ring dips to band ring dips

blue - pink - floss

Full depth (hands in arm-pits)

Full lockout (arms and torso straight, head back, chest up and shoulders back and down)

Kipping to strict

Strict to rings turn out

Rings turned out to a Bulgarian dip (A Danny Challenge!)

CrossFit; Front Squats, Barbell snatch, Ring Dips

Note how Andrea T racks the bar on her shoulders

She is pretty flexible yet she still has to get to her finger tips in order to keep her elbows high and bar resting on her shoulders

Note how in the bottom of her squat her elbows are still high and the bar is on her shoulders - her fingers gently keep the bar in place

Note how Wes is fully locked out at the top

His Head is back, arms and torso straight, not piked forward like an incomplete lockout is

Joel could use a bit wider grip here

This would help him keep the bar on his shoulders instead of his hands

His Elbows could be much higher but his A-double S can't get much lower

Joel is a DEEP-Squatter!

Wes is dialed in and focused on a strong pull Great extension and line of pull

Circuit 1:

AMRAP in 10 minutes:

Dumbbell Snatch x 4,4

Pushup x 8

Squat x 12

Circuit 2:

*3 rounds for time*

Ring Dips x 10

Front Squat x 20

Wallball Situp x 30

400 yard run

CrossFit in the NY Times

"...Even if handstand pushups have no place in your life, there’s something eye-opening and even inspiring about the site’s aggressive ambitions for the human body. Like urban-gymnast traceurs and other daredevils who have come into their own on digital video, CrossFitters offer themselves as evidence that people are capable of more than merely giving up sugar for Splenda and taking the stairs occasionally; according to the CrossFit creed, they can and should also be prepared to fell trees, tame bulls and carry families of four on their backs. Olympians, soldiers, police officers, firefighters and devoted fitness amateurs convene on the site, reveling in max squats and circus-strongman stunts, which they repeat as many as 100 times per workout...."

Read More...

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Poetry in motion; Hang power clean to a push press

We are really, really dialing in on this movement!

I am so psyched!

A good day to explore some power output on the Concept 2 rower, Turkish Get-ups, Box Squat to box jump, and hang power clean to push press!

Stacey 289

Jack 269

Joel 263

Andrea 245

Pat 243

Vinnie 241

Aaron B 234

Gar 227

Georgia 221

Chris 212

Craig 202

Lef 201

Karen 195

James 173

Blake 177

Betsy 168

McCall 160

Frank 160

Jessica 157

David 155

Wes 143

Modified:

Adrienne 402

Mike 348

Elise 282

Charlie 249

Magoo 222

Katie 210

Bryn 175

Flickr Slideshow