XVest

There has been discussion about the use of an XVest in training. The XVest can be a great tool to increase performance but not before ensuring proper postural alignment, technique, efficiency and speed of movement. Why overload the body when the previous four have yet to be mastered? Does this make sense?

The implement (XVest, Barbell, Dumbbell...) in our training is merley a tool, the magic is in the movement of our body; range of motion, efficient lines, speed, skill... In the barbell snatch are we moving the barbell from ground to overhead in one continuous motion or violently exploding with the hips in a vertical plane, then quickly reversing directions and diving the hips back down? See where I'm going here? In the air squat do we drop to a barrier (parallel) and stand up or are we working hip efficiency, vertical force production, core stabilization and more?

Certainly if the use of an XVest compromises your postural alignment, alters your range of motion, slows your speed to inefficient patterns then it should not be used. If you want to start training with an XVest a good starting load is 5-10% of bodyweight, err on the lighter side with more technical, ballistic, and speed generating movements. I do not recommend running regularly in a weight vest. Of course a good old Military style mental-physical test like the occasional "Murph" is Awesome. Waging an internal battle and succeeding has such a positive effect on our character and growth, not enough is said or written about this matter as a true virtue of hard physical training. Want to try some "toughness training"? Slap a weight vest on and wear it all day...40lbs will crush you, 20lbs is tough enough...but do not compromise your spinal, shoulder, or hip alignment!

I love the use of the XVest and it certainly has its place. It's a killer for helping pushup, squat, and chinup strength; some of you will be able to use it in these movements while others shouldn’t (yet). I hope this insight helps and that someday soon we have a class full of XVesters who are ready to perform the workout of the day!

The Women in our Class are strong...

You ALL are such an inspiration!

Today's workout was a bit sneaky, just what the doctor ordered after our Fran effort.

3 Rounds of Jumping Cal's

Warmup WOD:

Clock never stops, 7 minutes each:

1. TGU x 3,3 - Pushup x 12

2. DB Snatch x 5,5 - Squat x 20

3. OH Lunge x 5,5 - Situp x 20

Finishing Work:

Chins x 30 sec

L-sit x 30 sec

8 rounds

Flickr Slideshow of the Action

2 days of Fran

"Fran" asks a lot of questions, is rude, and rarely has us feeling good about her visit...she's also a great barometer to see where we are at physically and mentally.

These last 2 days we put forth a monster effort, congrat's on your progress!

There are too many great stories and too many personal records to name them all. Everyone improved. Most of you used more weight and had less band help on the chins.
(Did you notice the pack and porch weights have increased?)
Because you all stepped it up direct comparison and naming a "Most Improved" is a bit subjective. First I narrowed the field down to 5, (that was tough)...in the end I have to single out Terrence C.

He went from a 20+ minute Fran with 55lb thrusters, (and at the end needing to be scrapped off the mat) to a 13:42 Fran with 65lb thrusters, (and at the end needing to be scrapped off the mat). One heck of an effort.

All time top performances deserve a special mention so congrat's are in order to Mike who improved his personal and class record to 4:54! Jack recorded the 3rd fastest time in class history at 5:45. Vinnie became the 5th Man to hit a sub 7 min Fran. Andrea S. became the 3rd woman in class hisory to hit Pro level weights and recorded the 2nd fastest time ever at 8:58.

Flickr Slideshow

Final OutPut

2,000m Row ranked

All Time Record Board:

Lauris 8:55

Andrea S. 8:58

Adrienne 9:06

Mike 4:54

Eugene 5:24

Jack 5:45

Miles 6:45

Vinnie 6:57

Chriss 7:14

Joel 7:20

Ray 7:24

Danny 10:53

Steven 11:42

Pro is always 65W - 95M

This time pack was 55W - 75M

This time porch was 45W - 65M

"Fran"

21 - 15 - 9

Barbell Thruster and Chin

Finish with a casual 2,000m Row

CrossFit Gift Guide

Years ago my family gave up on trying to buy me gifts...they realized my basic needs were met and that my hobby, my training, and my work had become quite unique and that they’d have no clue what to get or where to shop. Years ago special equipment and cool conditioning 'toys' could be found in perhaps 1 or 2 catalogs, these days they aren’t quite mainstream but we certainly have many more choices!

If you'll allow me to take a trip down memory lane before I point you to some resources...

My first set of weights were plastic filled with cement, a gift from my Dad 28 years ago...he wrote a note on the card along the lines of; "So you may train and grow strong like your Dad", (I'm still working on it…).

I was hooked on training and only months later purchased a door frame chin-up bar...that same exact bar had still been mounted in the Hill house for the past 28 years; only 2-weeks ago my parents called to tell me they finally took it down! It survived thousands of pullups by me, my siblings, and yep even my Mom could be seen cranking out a pullup or 2 back in the day. A funny note regarding the ripple like effect of inspiration; when I told my Mom about all of the progress and success our CrossFit Team has had with our pullups she told me; "hmm...maybe I should put that bar back up." Yeah, I think you’ve got a few more chinups in ya Mom!

So...in the first few years of my training I played around not really knowing what I was doing until I met someone who made a real impact and espoused the virtues of deadlifts, snatches, pullups, pushups, rope climb, and chopping wood (I think someone in my house paid him to say the chopping wood thing). I might have been 16 at the time, so around 25 years ago. My equipment needs pretty much stayed the same for years and in fact are the same today...One can build elite fitness with a simple formula; hard, consistent work on the basic movements (with a barbell, bodyweight, and a chinup bar)…but...adding in extra toys sure is FUN!

So wham, there we are, back to the original thought in this post; toys and gifts.

The 3 main extra’s we use in class are Gymnastic Rings, Xvest, and Kettlebells; Links to these 3 products can be found here;

CrossFit Challenge Equipment

If you’re looking for really unique gifts and ones that are quality made you absolutely have to check out Iron Mind = Awesome!

Now you have some links to give your family and friends, they’ll appreciate the uniqueness of it, I know my family does.

Happy Holidays!

###

We hit “Fran” today in class, we’ll hit it again tomorrow and I’ll post up some results and pictures then. There were some absolutely amazing efforts today and tons of personal records…it’ll be tough to name an official “Most Improved”!

Indoor Rowing Races

Concept2 has a whole series of satellite indoor rowing races around the U.S. all held on Saturday, February 2nd…and there is one right here in Alexandria, VA at TC Williams!

These races are open to everyone, no qualifying time needed (however, some participates will be competing to hit the qualifying time for the World Indoor Rowing Championships in Boston). I have heard it’s a really cool event with a lot of positive energy…athletes of all levels and ages compete to pull their best 2,000 meter effort.

Let’s form a team and enter!

Now believe you me, rowing 2k is not my idea of a “good time”, neither is running a 5k for a personal record. I prefer speed and power but we are only as fit as our weakest link! A hard 2k row is over with in 7-10 minutes, this will be some great CrossFit training! The race is far enough away to get some practice in but close enough to not over think it.

The official Alexandria Website

The 20 satellite location and other information

Rowing Technique

Are you ready for the Challenge?

Post your eagerness in comments…

###

Gar and Chip create momentum and elevation on the Dumbbells as they "jump and punch" to the overhead position of support.

Keturah shows us the unique angle of a snatch grip deadlift

Team TT 0600

1. Jumping Cal's; 4 minute GPP

2. AMRAP 6 min
DB OH lunge 5, 5
Pushup x 10

3. Stay Put; 30 sec of work, 15 sec rest x 4 rounds then rotate to next movement
Wall Ball
KB swing
Squat Jump
Chins
Score total reps in each movement

4. Tabata Mashup
DB Push Press x 20sec
rest 10 sec
Situp x 20sec
rest 10sec
8 rounds
Score lowest amount of reps in each movement over all 8 intervals

OUTPUT

0645 Barbell power

Emphasis; "Elbow Whip"
Think Speed!

Partner up, you go partner goes
1. Load: 45W, 65M hpc x 10r x 3s

2. Load: 65W, 95M hpc x 5r x 3s

3. Load: 85W, 135M hpc x 3r x3s

4. Snatch grip Deadlft x heavy triple

5. Introduction to the Windmill!

10 General Physical Skills

When looking at the barbell snatch and considering the impact it has across the 10 General Physical Skills we understand why mastering this movement is well worth the effort!

We worked some higher rep, light load Barbell snatch into our workout today.
I saw some great movement, our constant work on efficient bar path paid off.

The biggest flaw I saw comes right back to the basics, this is why we spend time with the PVC pipe making sure everything is right from the beginning.

Keep those elbows HIGH and OUTSIDE.

I’ll continue to demonstrate and emphasize this “scarecrow position” in our skill work…it is the final position we need to be in before our aggressive dive and quick flip to the overhead position of support. I’ll also show a cool drill to help you master this problem area, the “Scarecrow Drop Snatch”…remind me to break out the video camera so we can post this tutorial up as a reference.

###

In Class I heard a lot of you talk about dialing in on a perfect 2-week introduction to the Zone. To help out, Leslie sent me a few of her favorite recipes to share. If you have logged a few days of the zone in a journal, or have a few favorite meals send them in so we can help each other out in our quest.

Leslie’s no fuss, no muscles required Zone Meals

I ran into some camera problems after 0600...

0600 Action

1. Four Minutes of Cal's = GPP

2. Push-Pull Strength Mash-up

Super Pro Pushup x :30

Chins x :30

6 Rounds

Score total reps

3. WOD

Barbell Snatch x 10

Big Box Jump x 20

Situp x 30

Squat x 40

5 rounds for time

or

AMRAP in 20 minutes

OutPut

The Silent Storm’s Secret Weapon

Army Ranger, Secret Service, CrossFit Fire breather, and your Old Town teammate tells all…

Mike is a regularly a top performer in our WOD, but when he put in a blistering paced effort beyond even his norm on Friday it had a few of us talking in wonder the next morning.

Well sure enough, in walks the Silent Storm on Saturday and puts in what could simply be the most amazing effort we have ever witnessed in one of our workouts. His final output was full 5 minutes faster than anyone else, and this was a Medium Length (20 minute) circuit, not an epic like “Murph”.

Now I realize a lot of you are going to shut off the instant I tell you what he revealed to us; I urge you to read on, ask questions, open your mind to the possibilities, and even simplicity. In fact, Mike sent me a testimonial only last week…after the last few days he might want to update it, but I’ll certainly post it anyway!

So here it is; Mike’s secret? The Zone. Yep, Mike told me he was going to “Dial in” for a hardcore, no cheating, and full on by the books 40-30-30 right after Thanksgiving. His level of energy and performance over the last 2-days has astounded even him and this is a man who has been a competitor at high levels his entire life. Now Mike wasn’t eating Pizza, Fries, and Cake prior to this…no his food intake was pretty darn clean…but now it’s Rocket Fuel! Can you imagine how the Zone can impact someone who really needs some cleaning up?!?

Prior to his Zone experience Mike would have said ‘Hogwash’, how can food intake make this much of an impact? Today, it’s a whole different story.

Mike is quick to give a lot of credit to his regular workout team here at CrossFit Old town. Our environment and our programming have helped him push his fitness to a whole new level…his commitment to go all the way with the Zone is an amazing stamp of approval…are you ready?

Mike’s Testimonial in his own words...

Flickr SlideShow

Warmup ARMAP in 6 minutes:

3 Chin

6 Pushup

9 Squat

12 Situp

WOD: Once through for time

1,000 meter row

45 rep Barbell Thrusters (65m - 45w)

40 rep Kettlebell high pull (72m - 52w)

35 rep Dumbbell push press (30m - 20w)

30 rep Chinup

Final Output

1,000 meter row ranked

Farmers Walk

"That was deceptively Difficult"

- Sarah

"We should do these evey day!"

- Vivek

These were a few comments I heard (others are unprintable) after our finisher of 400 meter Farmers Walk today.

My goal was to challenge you with a weight you could barely make it around without dropping...you will scale up or down on your next trip.

Why farmers walk?

Let me count the benefits...

Ahh but first I'll give some GPP (General Physical Prepardness) History.

At the Heart of it...our workouts increase your GPP, also known as work capacity. If I can increase your work capacity over broad and general domains then you'll be able to handle any physical task that is thrown your way...This IS the standard of Fitness. Terrorist hunters, athletes, parents, grandparents all need a certain level of functional capacity to live and move as they desire...some are happy to manage physical tasks others have a desire to dominate them.

There are other ways to increase work capacity besides our Main WOD (Workout Of the Day)...it's called Extra Work. It can take the form of a very short but tough circuit like Tabata squats, a mild paced TGU session, our classic Callisthenic warm-up, farmers walk, skill training, and more...

If you'll allow me the slack to be a bit corny and festive, (remember, I am the Dad of a 3 and 5 year old), I'll say our Main WOD is Santa delivering the goods, and our Extra Work Santa's helper...

Enough for now...GPP is yet another subject I could talk and write pages upon pages on...

SO what about our Farmers Walk?
Post your thoughts...

OH...and anyone want to join Vivek in doing them everyday after class?

###

Steven is Dialed in, he took the heavier challenge Today!

Look how high those elbows are!

Any questions about Elizabeth's Pushup Depth?
Vin was 5-5 this week, Welcome back buddy!

A "Danny-up"?

Look for proper Front squat Rack Position, (bar on outstretched shoulders and elbows high) in our Flickr SlideShow

1. Classic Cal's

2. 30sec of work: 15 Sec of Rest, clock never stops

Wall Ball

Kettlebell Swing

Slamball

3 rounds

Score total reps

3. Main WOD

9 Chins

9 Front Squats

9 Squat Thrusts

9 PRO Pushups

5 rounds for time

Front Sq Load

Pro: 65lb W - 95lb M

Pack: 55lb W - 75lb M

4. 400 Meter farmers Walk

Score weight and total drops

Final OutPut

Eye on the Bell

Thanks for the early emails and phone calls on the new feel of the blog. I'll have some new content as well, thanks also to those who have pushed me to write more.

Today we continued our quest for rock solid core and overhead strength. I've been putting a huge emphasis on this in our programming and your increased strength and improved form is proof of your continued effort. Shoulder and core stabilization/strength are 2 powerful functions and future indicators of your long term progress or failure...I'd rather see you be successful, sound good?

I wrote a prescription for Chip today...wake up to TGU's every morning!

Seriously, if you are struggling to keep an active shoulder during our overhead movements (Push Press, Snatch, Overhead Squat...) then get in early or stay late and hit 4 minutes of TGU's, you'll be happy about your rock solid abs also...

Work those weaknesses until they become your strength.

I have to give props to Laura who dropped in on the Bolling AFB CrossFit Workout of the Day on Wednesday and was called; "A ringer"...Way to represent Laura!

Another kudo's goes to Andrea and Chriss who went into the Hostile Workout Environment of CrossFit NYC and represented the CrossFit Old Town way...Top Performers in The WOD!

I love that our Old Town team continues to visit and support CrossFit affiliates, dang proud of ya...

Team 0600

1. TGU x (3L, 3R)

AMRAP in 5 min

2. Tabata Mash-up

Pushup

Situp

Score low reps of any respective interval

3. WOD: 5 rounds or 20 minutes

10 Chin

15 Box Jump

20 KB High Pull

30 Squats

Flickr Slideshow (of 0600)

Output

0645 Team Barbell SPEED

Snatch Work With PVC

Drop Snatch 45-65lbs

Partner up, 3-5 reps at a time

AMRAP in 6 min

Hang Power Clean 65lb-95lb

Partner up, 5 reps at a time

AMRAP in 6 min

"Circus Speed Strength"

One Arm Barbell Snatch

5 sets x 3 reps

I could write several pages on the VALUE of Today's Barbell Workout...I'll save it for another day.

Flickr SlideShow Of 0645

Happy Birthday Julie!

Julie Jump Starts Her Birthday at 0600!

Andrea T is taped for Battle!

Flickr SlideShow

1. "L-Sit" Reverse Tabata :10 - :20 x 8 intervals

2. AMRAP in 8 Minutes

TGU x 6 (3,3)

Perfect Pushup x 12

Situp x 18

3. WOD: 5 Rounds For Time or 20 Minutes

10 Chins

15 Barbell Push Press

20 Kettlebell Swings

30 Squats

Push Press Weight

Pro: 65W - 95M

Pack: 55W - 75M

Porch 45W - 65M

Final Output

Speed, Power, Strength, GPP

0600 Metabolic Conditioning

1. GPP
JJ x :30
SS x :30
Squat Thrust x :30
4 Rounds
Score total Sq Thrust

2. AMRAP in 8 Minutes
3 DB Snatch Left
6 DB Push Press Left
3 DB Snatch Right
6 DB Push Press Right
9 Full Squat Jumps

3. AMRAP in 16 Minutes
6 Chins
8 Pro Pushups
10 OH Squat
12 KB Swing

Final OutPut

0645 Barbell

1. Skill and Speed:
Hang Squat Clean x 3
(You go, Partner goes)
AMRAP in 6 Minutes


2. Deadlift x Max Triple
Lauris 165 x 3
Cara 170 x 3, 180 x 1
Danny 235 x 3
Pat B 255 x 3
Harold 335 x 3
Vinnie 375 x 3

Full Speed Ahead

Damn the Stuffing, Gravy, and Pies!
Full Speed Ahead!

FlickR SlideShow

JJ x :30
Sq thrust x :30
3 rounds
Score total Sq thrust
.
SS x :30
Lateral barrier jump x :30
3 rounds
Score total barrier jumps
.
Dumbbell snatch left x :30
Dumbbell snatch right x :30
Full Squat jumps x :30
Pushups x :30
3 rounds
Score total reps
.
AMRAP in 15 minutes
8 Chins
10 Overhead squats
12 Box Jumps
.
Load:
Pro 55W - 75M
Pack 45W - 65M
Porch 35W - 55M
.
Tabata Situps

.

Final Output

Hold On!

.

Flickr Slideshow
.

Warmup

PVC Line Of Pull

Jump and Shrug

Jump, Shrug and High Pull

Hang Power Snatch

Overhead Squat

Squat Snatch

.

Ring Work

Stability

Ring Dips

.

WOD

For Time

15, 12, 9 reps

Row (Calories)

Hang Power Snatch

Chins

Pro Pushup

.

Load for Snatch

Pro: 55W, 75M

Pack: 45W, 65M

Porch: 35W, 55M

.

Pro

Jack 13:05

Lauris 17:10

Pack:

Kevin 13:21

Elizabeth 17:58

Porch:

Kara 23:19p

.

Finisher

500M Row for Time

Jack 1:41

Lauris 1:57.4
Kevin 2:03.8
Kara 2:14.8

Elizabeth 2:15

.

Records, 500 Meter Row

Black Friday's Filthy 50

We burned through the Thanksgiving Leftovers with a Classic CrossFit Workout.

.

Warmup

TGU x 5 Minutes

.

WOD

"Filthy 50"

50 reps each, For Time

Box Jump

Jumping Pullups

Kettlebell Swing

Jumping Lunge

Situps

Dumbbell Push Press

Kettlebell High Pull

Wallball

Slamball

Squat Jumps to barrier

.

Thanksgiving Beast

“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
- Albert Pike

Warmup:

5 Chins

5 Push press Left

5 DB Snatch Left

5 Chins
5 Push press Right
5 DB Snatch Right
.

.

"Thanksgiving Beast"

.

90 Seconds of Work: 30 seconds of Rest

Clock Never Stops

4 Rounds, score total reps (Calories for rower)

.

Row

Overhead Dumbbell Lunge

Wall Ball

.

Flickr Slideshow

.

Thank You!
Thanks for allowing me the opportunity to wake up and do what I love to do each and every morning. There is NO PLACE I’d rather be.
Thanks for your continued support, commitment, and dedication to Our CrossFit Old Town Team.

Happy Thanksgiving!

Get Some

Team T-T 0600 brought their A-Game for a tough little circuit...

.

Warmup PVC

Line of Pull

OHS

.

1 minute of work at each Station, Non-stop Clock

Chins

OHS PVC

Box Jump (20" Women, 26" Men)

Rest

3 Rounds

.

REST 3 Minutes

.

Kettlebell Swings (35lb W, 55lb M)

Dumbbell thruster (15lb W, 25lb M)

Slamball (12lb W, 15lb M)

Rest

3 rounds

.

.

0645 Barbell

.

Warmup PVC

5 reps each

Jump Shrug

Hang Power Clean
Front squat

Push Press

5 rounds

.

Barbell Complex

Starting load 45lb Women, 65lb Men

Only add 5- 10lbs each round

5 reps each until top weight and then 3 reps each

Hang Power Clean

Front Squat

Push Press

6 rounds

.

Bonus

"Dock Work"
21-15-9 style
For time
.
Hang Clean x 21
Strict Press x 7
Push Press x 7
Push Jerk x 7
Hang Clean x 15

Strict Press x 5

Push Press x 5

Push Jerk x 5
Hang Clean x 9

Strict Press x 3

Push Press x 3

Push Jerk x 3
.
Load:
Pro Women = 85 Clean, 65 Press
Pack Women = 65 Clean, 45 press
.
Pro Men = 135 Clean, 95 Press
Pack Men = 105 Clean, 75 Press

.

Mike 6:24 Pro

Lauris 5:24 Pack

Warrior Care

Our Walter Reed guardian executes one last trademark Chin-up at CrossFit Old Town

It's been an honor

We are proud to be a part of your life story...

Good Luck Rick!

"Warrior Care"

.

Part One

Partner up

You go, partner goes

Max Chins in 6 minutes, goal is 100

.

Max Pushups in 6 Minutes, goal is 150

.

Max Situps in 4 minutes, goal is 200

.

Part Two:

5 rounds for time

40 Squats

20 Kettlebell Swings

.

Flickr Slideshow

Saturday

Warmup/Skill work

Clean progression with Medicine Ball

.

AMRAP in 3 minutes:

Med Ball squat clean thrusters

AMRAP in 20 minutes

8 Chins

12 Push Press

16 Kettlebell swing

20 Jumping lunges each leg

Mike 7

Lauris 6.5

Chris 6

Chip 5.75

Rob 5.25

Keturah 4

Kara 4

Robin 3

Static Tuck-Sit Holds

10 sec hold

20 sec rest

8 rounds

.

Flickr Slideshow

"The Ray"

I consider myself lucky to be surrounded with a team of genuine characters here at CrossFit OldTown. I love that we wear who we are on our sleeve, right out in the open for all to see...no hidden agenda, no pretense...genuine.

.

OR

I'm Pretty sure we set some kind of CrossFit Record for pictures in one workout

Ray, Keturah, and Jack got some killer in action photos

Flickr Slideshow

.

Output

Going Overhead

Team TT 0600

Pvc Warmup: Snatch and Overhead Squat

.

AMRAP in 6 min

10 OHS

15 Situp

.

AMRAP in 6 min

Dumbbell snatch x 4 and 4

Pushup x 8

.

AMRAP in 10 min

4 Chins

8 DB thruster

.

Chris x 8r

Kara x 7r

McCall x 7r

Melanie x 6r

Chip x 6r

SS x 6r

T-Battle x 5r

Keturah x 5r

.

Tug-of-War

.

.

0645 Barbells

.

Skill Work on the Clean

.

Max Strict Press x 3

.

Max Push Press x 3

.

Pat 115x3, 145x3

Andrea 90x3, 100x3

Chriss 135x3, 155x3

Keturah 65x3

Ray 155x1, 170x1

CrossFit Old Town: 400 repeats and a triple mash

Stick Work:

Line of Pull Snatch

OHS

.

A Triple Mashed Up Double Tabata

Overhead Squat x 40sec

rest 20sec

Box Jump x 40sec

rest 20sec

Kettlebell Swings x 40sec

rest 20sec

Repeat for 4 rounds

Score the lowest amount of reps in each individual movement

.

.

"Gas Tank"

Run .25 miles for time every 3 minutes x 4 rounds

Score each interval

Track your fastest time

.

.

Google Doc of Output

.

Flickr Slideshow

Tuesday at 0600 was non-stop action

4 medium length circuits that kept intensity and effort high

.

AMRAP in 6 min

TGU x 3,3

Pushup x 9

.

AMRAP in 10 min

Chins x6

Slamball x15

.

Mash-up Double Tabata

(40 sec of work 20 sec of rest)

Box Jump x 40 sec

rest 20 sec

Kettlebell Swings x 40 sec

rest 20 sec

4 rounds (8 minutes)

.

AMRAP in 8 minutes

DB OH Lunge x 5 left

DB Push Press x 10 left

DB OH Lunge x 5 right
DB Push Press x 10 right

.

.

0645 Barbell

.

Heavy TGU x 3,3,2,2,1,1

.

Hang Power Clean 3x3

.

Heavy Single in the Deadlift

.

Sarah and Adrienne pulled 185!

Danny pulled 305!

Veterans Day

America's True Heroes

.

We hit our benchmark Workout "Cindy" today

Plenty of Personal records, congrats!

Most improved goes to Noelle who added 4 rounds plus moved to a lighter band!

.

Output from Today and our last "Cindy"

.

Other Benchmarks

(Data still incomplete)

.

CrossFit Old Town Challenges

(Data still incomplete)

Marine Corps Birthday

232 years of Excellence

Happy Birthday to my fellow Devil Dogs!

From the halls of MontezumaTo the shores of Tripoli, we fight our country's battles In the air, on land, and sea. First to fight for right and freedom, and to keep our honor clean, we are proud to claim the title Of United States Marines.

Our flag's unfurl'd to every breeze from the dawn to setting sun; We have fought in every clime and place where we could take a gun. In the snow of far-off northern lands and in sunny tropic scenes, you will find us always on the job The United States Marines.

Here's health to you and to our Corps which we are proud to serve; In many a strife we've fought for life and have never lost our nerve. If the Army and the Navy ever look on Heaven's scenes, they will find the streets are guarded by United States Marines.

Tug of War!

Flickr Slideshow; Tug of War and More!

.

Skill Work:

Stability on the rings

.

Tabata Pushup

Tabata OH DB Lunge

Tabata Front squat

.

Tug of War!

Mash-Up

Ray and Rick are 2 original CrossFit Challenge members in their final days...
Ray is heading to Ft. Drum for active duty
Rick back home to Texas and his new venture;
Alamo CrossFit
.
Both are an integral part of the character, integrity, intensity, camaraderie, and community that is CrossFit Old Town. It has been an honor to have you both a part of our program. We are grateful for your leadership and constant commitment to excellence. Now go forth and spread the insanity!

.

0600 Mash-up

.

AMRAP in 8 minutes

5 Chins

5 "pro" pushups

.

Tabata Squat

.

AMRAP in 6 minutes

10 Kettlebell High pull

15 Situps

.

Dumbbell Thruster test

.

Kettlebell Swing Test

.

Tabata Push Press

.

Final Output of 0600

.

0645 Barbell

.

Press x 3 rep

Push Press x 3 rep

Push Jerk x 3 rep

.

"Frantic" Version 2.0

Thanks to Chriss and Ray we have insane action photos from 0645 and 0730

.

Flickr Slideshow

.

Today's Output

.

Load:

Women 20lb DB Thruster

Men 30lb DB thruster

Scale UP if possible

.

Interval One:

500 meter Row

15 Thrusters

15 Chinups

.

Interval two:
500 - 12 -12

.

Interval three:
500 - 9 - 9

.

Interval four:
500 - 6 - 6
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Note:

"Frantic" is an instant classic

The effort and intensity over the last 2 days have been Awesome!

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Muscle-up Note:

Elizabeth got through the transition and on top of the rings this morning! She missed the dip portion. In the pictures you can see how strong her false grip is, now it's extra work on ring dips and WATCH OUT!

"Frantic" Version 1

0600 Interval training

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Load:

Women 20lb Dumbbell thrusters

Men 30lb DB Thrusters

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4 Intervals with equal rest

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500m Row - 15 Thrust - 15 Chins

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400 - 12 - 12

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300 - 9 - 9

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200 - 6 - 6

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Google Doc of final output 0600

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0645 Barbell Work
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Power Clean x 3 reps

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Deadlift x 3 reps

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Google Doc of final output Barbell

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Test Day

We Tested Some Max Efforts Today...

Lot's of Personal Records and some really insane performances...

Congrat's to ALL!

Google Doc of final output

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Teamwork

36 and older
verse
35 and younger
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Who's a "young gun" and who's and "old timer"?
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I'll never tell...

Warmup

9 Minutes

TGU x 2 left, 2 right

DB Snatch x 4 left, 4 right

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WOD

Team game

Score points for your team

pullups, pushups, box jumps, goblet squats, jumping lunge, situps, Kettlebell highpull

10 minute

rest 4 min

10 minute

rest 4 min

6 minute finish

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Final score, DEAD TIE!

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Awesome effort and some good fun!

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More rowing Fun

Flickr Slideshow

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Warmup:

Embrace your weakness

Extend Range of Motion where possible

9 Minutes

Chin x 5

Push x 10

Squat x 15

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WOD:

Rower x 15 Calories

Slamball x 20

Kettlebell Swings x 25

Dumbbell Push Press x 30

5 rounds

or

25 minutes

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###

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Steven 22:59 50kb; 25db

Rob 25:09

Chriss 4.5r 70kb; 30db; 20lb vest

Pat 4.5r 55kb; 35db

Ray 4.25 70kb; 30db

Rick 4r 30db

Gar 4r 45kb; 20db

Sarah 3.75r 45kb; 20db

Adrienne 3.75r 45kb; 20db

Elizabeth 3.75r 45kb; 20db

Cara 3.25r 45kb; 15db

James 3.35r

AndreaS 3r 35kb; 20db

Danny 45kb; 25db

AndreaT 2.5r

Jud 22:06 5r 70kb; no db PP (Mod)

Katie 5r 24:21 35kb; 20db (Mod)

Noelle 4.75 26kb; 15db (Mod)

Terence E 4.75 (Mod)

2 more C-2's, we now have 5!

Pat showed us how it's done on the rower!

Kara stepped up to 20lb Dumbbells!

Team Thursday 0600

Warmup:
AMRAP until "Super Sport" gets 8 rounds
(around 9 minutes)
Chins x 5
Push x 10
Squat x 15

WOD:
1:00 of work at each station
:30 of rest
Track total reps
Row (Calories)
DB push Press
Slamball
4 rounds


Pat 354 (30# DB)
Magoo 244 (25#DB)
Chriss 211 (40# DB, 20# weight vest)
McCall 204 (15# DB)
Chris 202 (25# DB)
T-Battle 180 (20# DB)
Kara 168 (20# DB)
Kevin 153 (??DB)
Chip 122 (?? DB)



Team Barbell 0645:

Burgener Warmup Snatch

Skill Transfer
Pressing snatch balance
Drop snatch

Working out the Kinks
Scarecrow and drop Snatch
Top Snatch
Jump and Land
Sotts Press

WOD:
Hang snatch
6 sets x 3 reps



News and Notes:
Danny -"Lightweight"
Gets his first Muscle-up...
Then bangs out 3 straight!



Adrienne comes oh so close to getting through the transition...
Elbows flared early
It looks like this caused her to be slightly under the rings instead of behind them
It's hard to "roll" your shoulders over the rings when you are under them
Any day now...any day

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Flicker Slideshow