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!

Turkish Get-ups to Overhead Squats

Our Main Circuit today was another test of strength and form

We "warmed-up" with some Heavy Turkish Get-ups, an excellent preparation for Overhead Squats. 3 reps with average weight, 2 reps a bit heavier, then 1-2 sets of max singles!

The Challenge was;

"What % of your weight can you get-up with?"

While I'm unsure of exact % here a few of the top all-time class numbers I can remember:

Che: 55lb

Stacy 55lb

Andrea 55lb

Chriss 95lb

Chris 85lb

Vinnie 75lb

Once you can get-up with a 30lb weight you should move to a barbell; it's a heck of an experience!

WOD

AMRAP in 25 min

5 Ring Dips

10 Overhead Squats

15 Pullups

We averaged 4-10 rounds

The overhead squat continues to be a challenge!

CrossFit Workouts: Subterfuge, Clench, Wall Alarm

61 In-Action Photo's from Today!

I'm continuing to Experimenting with our New Data Base

These rankings are in Real Time and will continually update as members input their data

Some of us did these workouts as Prescribed, others made some modifications...
Some sample modifications: Bands with Pullups, Number of repetitions in the workout, or even adding a Weight Vest

Normally I would rank according to level:
Pro meaning as prescribed
Pack meaning modified

So far I haven’t been able to separate this data accurately...

When you enter Data be sure to put your modifications in the comment box of the Data you are entering...when I pull this data out I can then go and click on your name and look at the comments to see if you modified and what modifications you made

This helps with future programming and properly utilizing benchmark workouts

Subterfuge
AMRAP in 30 Minutes:
10 Get-ups (total)
10 Ring Dips
10 Chins

Clench
AMRAP in 30 Minutes:
10 Chins
20 Kettlebell Swings
30 Squats

Wall Alarm
10 rounds for Time:
5 Burpees
10 High Box Jump
15 Wall Ball