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 Hero Wokout: "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

"Badger"
Squat clean, 30 reps
30 Pull-ups
Run 800 meters
3 rounds for time

Pro: 65w, 95m
Jack 31:29
Andrea 40:40
Gar 41:16

Craig 41:42
Vinnie 42:33
Keturah 45:05
Blake 51:02

Pack: 55w, 75m
Elise 43:27
Katie 46:49

Porch: 20 reps/Db’s

Charlie 40:41 (30reps)
Cara 40:53 (65lb x 20reps)
Angela 38:55
Noelle 42:19
Andrea T 47:10
Magoo 47:47 (9 rep chins)
Jessica 52:50 55lb hsqcl, 12 rep chins

Adrienne Special: 29:14

Kaii?
Kara?


Post up your times this is a Bench Mark Workout!

CrossFit Birthday

Steven is a first class psycho...
...and I say that with all the admiration in the world!

Steven turned 25 and I had an interval workout planned;
Short burst of high intensity, rest and repeat for 4 rounds.

Interval training is absolutely incredible for physical conditioning, fat loss, 6-pack abs, heart disease, Gas prices, World Peace and more...
The real bonus of intervals is the mental breakthroughs one has while performing them
People push harder than they thought possible, they begin to understand the mental game of hard effort and the possibilities of their unlimited potential

Since it was his birthday, I invited Steven to stay and do as many intervals as he desired...
He blistered through 8 intervals
Twice as much as anyone else
A performance that is an instant Hall-of-Famer!

His determination and drive could be applauded on guts alone...
But what is even more remarkable about Stevens Birthday interval of pain is his times
He didn't merely "gut through" 8 intervals he smoked them!

3:39

3:47

3:33

3:30

3:12

3:29

3:31

3:41

Amazing...

Happy 25th Steven!

WOD:

350 Meter Row

30 Jumping Pullups

20 Barbell Thrusters (55lb W, 75lb M)

10 Burpees

*4 separate rounds with rest in between*

Want to Celebrate your Birthday in Class?

Be sure to remind me a few days before!

OR...

I'm setting up a birthday calendar - click on the link below and enter your birthday details.

(It's quick, easy, and you can keep your age a secret.)

Birthday Calendar

Jerry Hill's CrossFit Challenge: Handstands and more fun

Warmup

6 Rounds:

Bottom Squat Holds x :30

Russian Leg Raise x :30

Ramp Up

5 round Tabata:

Lateral Line Drill

Situps

Full Speed

10 rounds or 25 minutes:

4 Handstand pushups

6 Chinups

8 Jumping Slamball

10 Heavy Kettlebell Swings

CrossFit Games

Flyer1">

Misha's will be the official Coffee of the CrossFit Games!

So Andrea will be there...

Anyone else interested?

Also, there is an East Coast Challenge in Albany, NY

Details

Finally, I hope to put together in May:

The Fittest Team Challenge!
An Elite Fitness Contest

Where...
Teams of 2 compete to Finish a CrossFit Workout Challenge

(working on it...)

Measurable Results

"You can't manage it if you don't measure it."
-Gar

Gar's March Logbook:
Number of Days w/ Workouts 22 out of a possible 31 for 70.97%GOAL = 71%

Number of Days CFOT 21 out of a possible 26 for 80.76%Goal = 71%
(my note: we held workouts on 26 of the 31 days in March, Gar made 21 of them!)

Weight loss since 10/08/08 after back injury and return to CFOT = 31 lbs

2008 Weight Loss = 15 lbs

Goal = 40 lbs

Avg. Monthly Weight Loss From Nov. 2007 =5.82 lbs / month

###

Other notes from Gar:

This would actually be better if I had workouts in there. For example Fran in Feb = x Fran in March =x. I plan to do this in the future - as we do more named workouts

What I find in my life, is consistency of workouts is the up hill of the roller coaster, diet is the apex and everything else is easy and down hill. To me this means, if I concentrate and spend all energy on getting in there everyday, everything else is easy AND everything else is better. trust me I will not eat pizza for lunch and undo all the positives we made this morning.

Having a kid has made this all easier. In addition to the motivation for everything, my life is far more managed now - I have no choices for workouts - either I do it at 6 am or it doesn't get done. No sleeping in thinking I will get to it after work - as I don't have those options as a father...

1. (below) Recent 2. (below)Recent

3. (below)Five months ago
(Gar is swinging a 35lb Kettlebell in this picture, he regularly handles the 88lber these days!)
4. (below) Five Months Ago...
(Today he is all smiles!)
"To me this means, if I concentrate and spend all energy on getting in there everyday, everything else is easy AND everything else is better."

-Gar

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

Free 10:00 Workout for New Prospects

To celebrate the first ever Sunday workout at our facility I’m going to piggyback our regular 9:00 AM with a free 10:00 AM workout for "prospective members".

This is a low pressure opportunity to test our program!

It’ll be a squat, pushup, situp, and pullup introduction then a quick "Baseline" workout.

I see this as a great opportunity to give you the initial coaching you need and set you up for future success!

Let me know if you can make it.
Sunday April 6th, 10:00 AM

Parking: Please Park in the back of Jungle's Gym. There is a Back entrance that goes straight upstairs to Capital Jiu-Jitsu; we are on the second floor, you can't miss us. IF you get confused and have to ask someone in the Gym; Ask for Capital Jiu-Jitsu. I plotted a route for you via Google Satellite that shows the exact place to park...

Google
Satellite

We Workout on Jiu-Jitsu Mats, so you'll be barefootin' it! Socks are allowed but I suggest bare feet for proprioception, kinesthetic awareness and...less slipping. There are restrooms upstairs (that can double as a changing room) but we don't have access to the Gym showers. CrossFit is associated with Capital Jiu-Jitsu not Jungle's Gym. There are Men's and Women's cubbies please store all of your clothes, shoes, and water in them (no water in the workout area).

In Strength,
Jerry Hill
CrossFit Old Town
"Alexandria's First Elite Fitness Program"

CrossFit is No Joke

Deck Squats: Strong Core and Hip Function, plus a bit of fun!

Across the Nation CrossFitters posted mock workouts to honor April Fools Day

Our Workout is...

"No Joke"

21 - 15 - 9

More Pictures