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CrossFit Olympic Weightlifting Certification

Saturday, March 07, 2009 - Sunday, March 08, 2009

CrossFit Oldtown
805 N Royal St.
Alexandria, VA 22314

Register here

Spend two full days with CrossFit Coach Mike Burgener and staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Also…

Crossfit Basic Barbell Certification with Mark Rippetoe
Apr 11-12
Potomac CrossFit
1039 N Highland St.
Arlington, VA 22201

Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning, studying, and practicing the deadlift, back squat, press, bench press, and power clean. You will learn not only how do the lifts properly but how to recognize and correct technique errors and teach others. These lifts are indispensable to CrossFit training, and expert coaching is a powerful advantage.

Click here to register

Sometimes Ya gotta raise the Standard to see what you’re capable of…

Can you do chest to the bar pullups?

Give it a try.

…and it’s boring

This Workout is fun and effective:

“Elliptical”

For Time:

400 meter sprint

35 Abmat situps

30 Wall Ball @ 14lb Women, 20lb men

400 meter sprint

35 Abmat situps

30 Box jumps @ 25 inches

400 meter sprint

35 Abmat situps

30 Burpees

400 meter sprint

35 Abmat situps

30 Calories on the rower

Whatta think?

We had a lot of new members who had never snatched before and this workout proved to be a great introduction!  All of our recent progress with power cleans carried over to successful snatches.

“Swift and Silent”

 For time:

30 snatches @ 55lb Women, 75lb Men

30 pullups

Run 800m

25 snatches

25 pullups

Run 800m

20 snatches

20 pullups

Check out the video to some hang power snatches in action.

Some technique is dead-on, others are a work in progress!

CrossFit Oldtown benchmark workout:

“Onion Skin”

Repetition Max

5 Rounds 

Strict Shoulder Press

Pullups

Record the load used in the strict shoulder press

Record the total reps for the press

Record the total reps for pullups

Load for press =

Pick a weight you can do 12-19 reps on your first set

(Around 55-60% of your max press)

If you total more then 75 total reps in this workout go heavier the next time!

Karen at 24 - Stuart at 28 - Lanette at 20

Fun-damentals at CrossFit Oldtown, Alexandria, VA

Today, you’ll get a look at a Fun workout that emphasizes 3 movements well worth doing!

Air Squats – It all starts here, improve your Air Squat and you’ll go far!

Abmat Sit-ups – What’s not to like about strong, functional 6-pack abs?

Hang Power clean – Emphasizing that quick hip extension, elbow whip, and rack position.

Check it out:

Does this video help?

A simple power based movement coupled with a 400 meter run can be one of the most potent crossfit workouts in your arsenal.

A favorite CrossFit Oldtown workout is:

“Slam and Sprint”

3 rounds for time

25 Jumping Slamball

400 Meter Sprint

You get out what you put in - Go hard, go fast, Rest Later…

 This one is a Lung burner…

Having some variety in your weekly meal plan can be refreshing.

In fact it’s one of the biggest Nutritional request I get; “Can you give me some new food ideas for variety?”

Well, Trader Joe’s has some unique food that you can easily fit into your Zone lifestyle. I shot some video of me unpacking my grocery bags!

It’s a little raw and unedited but I hope there is something here that helps;

The day after a tough barbell workout it can be nice to get a good sweat in and work some bodyweight strength. Actually it’s always a good day!

We spiced up the speed strength by adding some crossover pushups to the mix.

Kept the Chaos factor in effect by varying the rounds and requirements!

Workout:

50 Abmat Situps

5 rounds

8 pullups

8 crossover pushups

Run 800 meters

40 Abmat Situps

4 rounds

8 pullups

8 crossover pushups

Run 800 meters

4 rounds

8 pullups

8 crossover pushups

Done!

Check out the action and an impressive Demonstration of Crossover pushups by Danny!

Embrace the Chaos!

“Fight Gone Bad” is a tough workout for a worthy cause.

Check out 65 year old Cam at 4:13 in the video…

He brought the pain!

Help CrossFit Oldtown in Alexandria, VA reach our donation goal
Our CrossFit Fight Gone Bad event will be on Sunday, September 28. We are committed to supporting both the Prostate Cancer Foundation and the Wounded Warrior Project.

Click Here to Join our Team

Click Here to Donate