Youtube; CrossFit Oldtown Front Squats

CrossFit Quickening

The Quickening

(Part 2)

Some really amazing personal records!

Way to dig deep on this one!

Andrea T and Magoo knocked 3 minutes off their time!

Google Doc with both 4/30 and 5/14 results

Workout One:

*3 rounds for time*

Run 400 meters

20 Dumbbell push Press

20 Kettlebell High Pull

Rest 5 minutes

Workout Two:
*3 rounds for time*
Run 400 meters
10 Dumbbell push Press
10 Kettlebell High Pull

5pm CrossFit and the deadlift

Excellent progress on the Deadlift team 5p!

The goal was to understand tension and proper posture, well done!

We quickly moved into a potent 20 minute metabolic circuit:

"Five and Dime"

Kudo's to Laura B who is putting together multiple kipping pullups!

Remember to move to a lighter band as soon as possible!

The Deadlift
"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev-up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic
performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end."

~Greg Glassman

Obstacle Course

Today's Circuit was like an obstacle course - Get through it once for time then collapse, rest, and repeat - You had to Row, Swing, Jump, Pull, and Throw to complete it!
You guys killed it!
Some of you were seen stumbling from station to station...
Awesome effort!

CrossFit Cert in Alexandria

WOW!

What an Awesome Weekend...

Andrea and I coached at a CrossFit Cert this past weekend

Andrea was a superstar and pretty much took MVP of the weekend!

She did so many things at so many levels to make the cert operate smoothly

Thanks Andrea!

Adrienne, Keturah, and Mike participated in the cert, they walked away with more knowledge and understanding of CrossFit, kicked a whole lotta butt, and represented the CFOT way...

Awesome work you 3!

I simply enjoyed being around other CrossFitters and helping to make a small impact in their future training - I met so many people from different parts of the states; all with the drive and determination to make great things happen...

Evening CrossFit Class

Warm-up

*6 Minutes*

3 chins

6 pushup

9 Kettlebell highpull

12 Situps

Skill Work

Hang power clean to a push press (hpcl-pp)

Ring Dips

Squat form

WOD

*5 rounds*

6 hpc-pp

6 ring dip

36 air squat

CrossFit Oldtown youtube; hang squat clean

Due to poor weather I had to cancel our Murph workout!

We have "Trevor" this Sunday so I'll have to plan Murph another week

1. Take 20 minutes to Warm-up and Work-up to a heavy 3 rep set in the hang squat clean (hsqcl)

2a. WOD: Express

*5 rounds*

6 hsqcl

9 chin-ups

12 pushups

or

2b WOD: Long

*5 rounds*

9 hsqcl

15 chin-ups

21 pushups

CrossFit Journal Zone Meals

Zone 101

CrossFit Style

Print it out, read it, discuss with me, and plan for success

CrossFit Video

CrossFit Video

"Glory Box"

wmv - mov

Core Strength

A great week of training Team 5p!

We really hammered some fundamental movements during our first week

You handled the workload and new challenges very well!

A. Front Squat 5x5

B. Strict Press 5x5

C. Mash-up

3 rounds

40 sec of work - 20 sec of rest

Pullups

Pushups

D. 5 Round Tabata squats

CrossFit Certification; Lunch and Dinner choices

If you are in Alexandria for the CrossFit Certification here are some Lunch and dinner choices for you to consider:

Lunch Google Map
Chicken Out Rotissiere
701 S Washington St
Alexandria, VA 22314
(703) 684-9280

Whole Foods Market
1700 Duke St
Alexandria, VA 22314
(703) 706-0891

Dinner Google Map
Overwood
220 North Lee St.
Alexandria, VA 22314
(703) 535-3340

La Porta
1600 Duke St
Alexandria, VA 22314
(703) 683-6313

The Lion of Fallujah Workout

This time last year we had a guest, Gabe, drop in for a workout right after our Nation had laid the Lion of Fallujah, Major Doug Zembiec to rest...

After CrossFit, Gabe and I talked more about the man he had served with, Maj. Zembiec

Gabe told me he had written and performed a CrossFit workout in his honor and I of course wanted to see how brutal it was! After seeing it I told him we at CrossFit Oldtown would perform it as well - Gabe then ripped the page right out of his notebook and said; "It's Yours".

That piece of paper has been on my desk for a year

Today, one day before the anniversary of his death we at CFOT remembered that

Warriors Never Die...

(click picture to enlarge)

It was a brutal workout that many scaled to 2 or 3 rounds

To help keep intensity high I tracked each round

Another incredible effort in the Blue Room!

Please continue to share with me the life and actions of your friends and family in theater so I can continue to celebrate their character and courage

Pullup records and sots press

Adrienne has been working hard on perfecting her squat form

The Sots press tells no lies

Awesome progress Adrienne!

Time to celebrate some Personal Records!

Stacey sets the new Womens class record at 23!

Exercises of the Day:

Classic Cal's, Sots press, ring dips, pullups, hollow rock, handstands, jumping slamball

A few more Pics of Sots press

Team 5:00 PM

Our Brand New Evening Class has started!

Team 5p rocked the Blue Room on day one with an introduction to cleans to a push press

Today they brought the pain with 2 hard but brutally effective circuits

I saw some amazing effort and intensity!

This is a team who is ready and willing to push their current fitness to a whole new level!

Welcome team 5p to CrossFit Old Town!

Workout one With Bodyweight:

10 Minutes

5 chinups

10 pushups

15 squats

Workout two with Power

10 Minutes

26" box jump x 10

Kettlebell swing x 10

Wallball Situp x 10

Core strength, speed strength

A. Special Strength Circuit:

15 Minute

L-Sit Pullup x 5

Dumbbell Split Snatch x 5

B. Interval Training Circuit

60 Sec Each Station Clock never stops

26"Box Jump

CrossFit Kettlebell Swing

Air Squat

Sit-up

Rest

*4 rounds*

Hang power clean to a push press

The Power clean to a push press takes a big chunk out of the 10 general physical skills:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

If you'd like to comment:

What other movements give you the most bang for your buck?

A. Big Bang Movement

Work up to a max effort 15 rep Hang Power Clean to a push press

Standard-You can't put the bar down

B. Interval Training

*5 rounds for time*

9 HPC-PP

15 Pushups

21 Jumping Pullups

Below:

Craig guts through 145lb x 15reps

Beowulf revisited on Stacey's Birthday

It is so much fun having you walk through the doors bringing your character, charisma, and commitment each and every morning...

Happy Birthday Stacey!

Several of you asked in class today so here is the Official workout with Standards and Benchmarks;

The Beowulf Workout

When Fran Kicks Down Your Font Door...

How ya gonna come...

With your hands above your head

Or on the trigger of your gun?

I saw 17 CrossFit Oldtowners come out swinging at Fran this morning...

Rx'd and scaled

Could have possibly been the most defining moment in our history

You went "All In" and did it with the kind of confidence and aggressiveness it takes to tackle Fran head-on for a personal record...this was a magical morning!

Chriss set an all time in house CrossFit Oldtown Record at 4:40!

He was flat out flying...Amazing output Super Sport!

In our history we have had 6 different women hit Fran as prescribed, this morning alone there were 7; Andrea T, Cara, Elise, Keturah, Laura, Andrea S, and Stacey!

So Many Personal Records, so many impressive performances - I'll report more on them all tomorrow...

WORKOUT:

We warmed up with Heavy Barbell Thrusters!

Did you like how I set that up for you?

Then the insanity...

Pictures of Fran

More CrossFit Old Town Personal Records

Hey Stuart,

A whole series for you...

There were a lot of Personal Records in the strict press x 3reps today!

A few off the top of my head:

McCall +10

Bryn +10

Melanie +10

Magoo +10

Terence +10

James +10

Brandon +10

Charlie +20

Plus many more...

We finished with a sneaky little RFMC (Rapid Fire Metabolic Conditioning) circuit

RFMC

*5 rounds for time*

9 Burpees

15 CrossFit Swings

21 Jumping Pullups

CrossFit Oldtown:

Strong, Skilled, Highly Conditioned Athletes who thrive in the Chaos of daily life

A lot of Great Pictures From Today