Katie's CrossFit Oldtown Birthday

Up the ladder down the ladder

Bodyweight Strength...

Gutsy Effort Today!

Team 5p WOD

Ladder Up - Ladder Down:

Round 1 = 1 Ring Dip, 2 Jump Squat

Round 2 = 2, 4

Round 3 = 3, 6...

All the way up to 10, 20

Then work your way down with 10 Pullups, 20 jump squats

9, 18

8, 16...

All the way down to 1,2

Women:

Angela 24:18

Laura 26:49

Clarissa 23:02 pink

Teaka 30:07 blue

Cheryl 32:09 blue

Brenda 29:29 jumping

Men:

Mike 18:18

Jason 20:24

Jeremy 20:36

Leo 23:18

Stewart 24:14

Jerry 33:00 *

CrossStrong

"Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc...

The dynamics of those movements comes from the hip – primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity."

-Greg Glassman

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!

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: 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 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!

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!)

Hang Squat Clean

Workout of the Day:

AMRAP IN 30 Minutes:

30 Calories on the Concept2 Rower

25 High Box Jumps

20 Pushups

15 Hang Squat Clean

10 Ring Dips

*We averaged 2.5 - 5 rounds*