CrossFit Kids: Rope Climb

So Like many of our CrossFit Old Town team who get their first chin-up and weeks later are hitting multiples...

Anna comes back after her looong battle with her first rope climb and hits 8 in a row!

Anna: "Daddy, I'm going to climb the rope 8 times, will that be a record?"

Me: "Well, you've only ever climbed the rope once so 2 will be a record"

Anna: "I'm going to climb it 8 times..."

Me: Thinking; (I can't believe she's drinking the CrossFit Kool-aid)

Yep, she got 8...

Absolute and Relative bodyweight Strength

A special Mention to Aaron and Vinnie who both hit bodyweight Strict presses today!

Strict Press - Warmup and work up to your 1 rep max, once the full lock is complete the timer starts its countdown of 1 minute and 30 seconds - run to the pullup bar and get as many pullups as you can in the remaining time - Multiply the Max load in your strict press by the number of chinups you were able to hit.

(above) Murderers Row For The Kettlebell High Pull - Gar has been man-handling the 88lber, time to get a heavier one?

(above) Stacy puts in the effort day in day out and continues to progress - today she became our first 100lb strict presser, last week she churned out a 1:45.9 500 meter row - She is an amazing athlete and like many on our CFOT team inspires us all to strive for more and Rest Later...

(above) Steven is as tough as tough gets...

(above) Pat has really dialed in all-around - a Solid press to go with an impressive kip

(above) Georgia is witty and inspiring - this girl is legit-CrossFit too

(above) Katie is enjoying her spring break and getting her CrossFit groove back - a solid 75lb press with a close miss at 85lb!

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After the "Strictpull" Test we burned through this little gem

AMRAP in 20 Min:

5 Strict press with 70% your max (just lifted)

10 Burpees

15 Kettlebell High Pulls (go heavy)

Dr. Seuss' Horton Hears a Who

"A person's a person, no matter how small!"

-Horton

A little CrossFit Team competition took place today in Old Town

The Tall verse the Short

At 0600 The Short took the title 3-2

At 0645 The Tall took the title 3-2

All the marbles were on the shoulders of 0730

All 5 categories were decided by 1 point!

The Short took the hour 4-0-1

and thus...the title!

Congrat's to all on a killer effort!

On a side note:

I took the kids to see Horton Hears a Who...

I give it 5 Stars!

Two More great quotes:

"I say what I mean, and I mean what I say."

"An elephant's faithful 100 percent!"

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!

Fever

Crazy Night...

From 9:30pm - 2:30am I had the chills and a red hot fever - slept in my CrossFit hoodie (hood up) and every blanket and comforter I could find - Between the hours of 12:30 - 1:30 I went to another dimension - It felt like someone had slipped me Peyote and then put me into a sweat lodge, not that I've experienced either ;-) - I slept for a minute and woke up, slept for a minute and woke up...after about an hour of this I was flat out delusional - Somewhere between 2:30-3:30 the fever broke, I woke up in a puddle of sweat; I was happy but hung-over from the ordeal...

Fortunately, I knew Andrea was coming in to coach this morning - I called her around 5:15 to check in and of course she was more then willing to coach all classes.

And how appropriate to have her head the morning classes as Handstands and Deadlifts were in the Workout; 2 movements Andrea is well versed at coaching!

Quite frankly her handstand coaching is unparalleled - I got her post workout report and heard there were many new handstand and handstand pushup successes.

Her understanding of the deadlift is equally impressive. She has worked hard to master the deadlift in her own personal practice and like many great coaches turned it into a coaching strength - Again her post workout report sounded like we had a few more breakthroughs in performance!

So congrat's to all on a killer effort!

From all those in attendance today and triple that from me;
Thank You Andrea!

WOD:

AMRAP in 20 Min

5 Handstand pushups

10 Deadlifts

15 Jumping Slamball

Quad-Zilla

Our Saturday Fun Started With some team pullups.

You go then partner goes, as many reps as possible as a team in 7 minutes

Goal: Triple your combined max

First team to do so has bragging rights

But continue through for full 7 minutes

Andrea T and Elise Tripled their max in under 4 minutes!

Chriss and Chriss missed their goal of 190 in 7 minutes but did hit a whopping 166!

Our WOD was a potent Quad-Burner with some Wallball situps at halftime

Hang Power Clean to a Push Press

There were more 3rd efforts put forth today then one can count on fingers and toes!

Guts, Determination, Drive, Commitment...

....CrossFit Old Town

Why do I love to Coach?

So many reasons...

Here is one I quickly think of when recalling todays effort...

YOU are a breed apart

You are an example of the rugged and rare character is our Nations Hallmark

In the Blue Room I see a whole lot of character

The kind that is forged through effort, dedication, and camaraderie

Damn proud to be called your Coach

In-Action Pictures

Test1:

15 rep max Hang Power Clean (HPC) to a Push Press (PP)

(Weight can never touch the ground)

Test2

.6 mile run

12 rep HPC to a PP

Test3

500 Meter Row

9 Rep HPC to a PP

Beowulf Workout

“Beowulf”
In a legendary time of Heroes the mighty warrior Beowulf was the most prolific of all. He was proficient by Sea and Land; he possessed strength, speed, and power for fighting; his character was forged through trial and tribulation.

He now has a workout worthy of his name…

Action Pictures!

Details to follow...

Snatch Balance and Tabata

Weight Vest

At 0600 Kara, Elise, Kevin, and Chip led the first wave of Team Weight Vest...

0645 saw Karen, Melanie, Danny, and Pat...

0730 had Cara, Stacey, Eric, Keith, and Vinnie...

Awesome work!

Be ready cause you're next!

Pic: Team 0600 Weight Vest

Team 0645 Dialed in on the Modified Deadlift:

Karen
Noelle

Stuart

Only 2 months ago Cara was celebrating her first pullup...

Today we duct taped a X-Vest to her so she could have at it!

Note the tape on the hands from some torn calluses...lookin' like a true warrior Cara!

We emphasized Core stabilization and posterior chain strength during our Modified Deadlift Work: 10 reps x 6 sets

"Spring"

Wear a weight Vest

amrap in 20 minutes

5 chinups

10 High Box Jump

15 Heavy Kettlebell swings

Action Pictures

CrossFit Old Town Alexandria: Hang Squat Clean and Barbell Thruster

Best day ever for our hang squat clean...

Excellent progress!

Barbell thrusters...

The Sting

Blake is BACK in Action!

He jumped right into the mix...

Team 0600 burning through the final minutes...

...together

Magoo was solid while stepping up to the 70lb bell today!

Jessica is AWESOME!
Her first day was Tuesday and she hit 4 days in a row...

She attacked each workout with veteran CFOT intensity I had to keep reminding myself it was only her first week!

Chriss Flew through 100 ring dips over the course of the day!
Watch out for these 2...Angela and Matt still have single digit CFOT workouts under their belt... both have the strength and heart to take it to the next level!

More Pics

Sloshing around

Leslie Demo's the Kip...

Sloshing Around...

Pics from the past 2-days