This is our 3rd year – Be a Part of History – Help our Wounded Warriors and Help Fund Prostate Cancer Research.

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Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.

CrossFit Oldtown to Host “Fight Gone Bad” Charity Fundraiser

Charity Event to Benefit the Wounded Warrior Project and Athletes for a Cure

ALEXANDRIA, VA (Sept 26, 2009) – CrossFit Oldtown, an Alexandria group training gym, will host a charity event this Saturday as it participates in “Fight Gone Bad IV” to help raise money for the Wounded Warrior Project and Athletes for a Cure, a program to assist the Prostate Cancer Foundation.

More than 400 CrossFit affiliates will be taking part in the special event nationwide on Sept. 26.  Last year, the event raised over $500,000 and this year, the organization’s goal is to raise over $1,000,000.

“I pour as much energy and passion into coaching my athletes and building a strong community as I possibly can,” said Jerry Hill, the owner and operator of CrossFit Oldtown.  “As a coach, this event is an opportunity for me to see this strong community we’ve built make a positive impact on a broader scale.  It will be a very proud moment indeed.”

This year, CrossFit Oldtown has already doubled last year’s fundraising effort and is closing in on raising $17,000.  Last year, CrossFit Oldtown raised over $5,000 during the charity event.  There will be approximately 60 athletes participating in Saturday’s festivities.

WHAT:   Fight Gone Bad IV Fundraiser
WHERE:  CrossFit Oldtown
                      805 N. Royal Street
                      Alexandria, VA 22314
WHEN:   9:00 AM – 1:00 PM
WHY:    Proceeds will benefit the Wounded Warrior Foundation and Athletes for a Cure

Media interested in covering the event should contact Jerry Hill at www.crossfitoldtown.com

ABOUT CrossFit Oldtown (CFOT): CFOT opened its doors to the public in January 2009 bringing an elite training regiment to the residents of Old Town Alexandria.  It has nearly doubled in size and today proudly trains roughly 200 athletes and offers nine classes a day.  For more information, visit www.crossfitoldtown.com .

ABOUT CrossFit: CrossFit is the principal strength and conditioning program for many police academies, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  However, because of its scalability, it is also utilized by moms, business men and women, government workers and everyone in between.  For more information, visit www.crossfit.com.

ABOUT Fight Gone Bad: The workout dubbed “Fight Gone Bad” was created for professional fighter BJ Penn, who wanted to simulate the rigors of a mixed martial arts bout. The workout left him so exhausted that he declared it harder than an opponent — a “fight gone bad.”  The 18-minute workout combines five consecutive, minute-long exercises. There are three rounds, with a one-minute break before each. The workout was transformed into a fundraiser and has been raising money for a great cause ever since.  For more information visit www.fgb4.org  .

ABOUT the Wounded Warrior Project: The mission of the Wounded Warrior Project is to honor and empower wounded warriors, to raise awareness and enlist the public’s aid for the needs of severely injured service men and women, to help severely injured service members aid and assist each other, and to provide unique, direct programs and services to meet the needs of severely injured service members.

ABOUT Athletes for a Cure: Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation.

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Seriously.

Sink em’!

With the required upright torso position in a front squat you can easily go rock bottom while maintaining core tension. Deep squats require more involvement from your glutes and hamstrings, so do it! Who the heck doesn’t want a stronger posterior chain?!

Get a BIG breath, hold it, then sink your squat and REAP the reward!

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Emily demonstrates sledge strikes.
YOU MUST hit with BAD INTENTIONS!

Don’t let the sledge do all the work.

At peak height follow through HARD with your core!

Fast and strong.

Rotational Strength must not be ignored – Sledge strikes are great for “extra workouts”.

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Squat Clean, Power Clean, Clean Pulls –  All great movements to build explosive strength!

Yes, there are coaching nuances…

“Shoulders over the bar”, “double knee bend”, “Pockets and Jump”…

But that’s what coaches are for!

No coach?

Be your own freakin’ coach! – Watch plenty of video – record yourself – analyze!

No excuses…

BE POWERFUL!

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Workout #1 at 4:15AM:

• 2nd squat clean workout in the past week; second squat clean workout in the past year. A few nagging aches left this lift on the shelf but I am back. At 42.5yrs young ya gotta know when to hold em’ know when to go all in; never fold, never ever give up.

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Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.

Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.

Finished with 3 sets of 10 in the strict press and good morning.

CFOT brought some Awesome back squats as well!

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I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.

Snatch workout 4:15AM

70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!

I’m still crushed from yesterdays rope climb and board push madness!

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L-Sit Power Pull Rope Climb:

WORKOUT: “Playing on The Rope”
15 rounds:
1 rope climb, 20 Block Pushups

I played around with different variations on getting up the rope: “Donkey Kong”, “Power Pull”, “L-Sit”, “L-sit power pull”. The result; (almost 24 hours later) my forearms and biceps are still “swole” from the effort = killer upperbody strength day via the bodyweight model…

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Workout #1 at 4:15AM

• Work-up up to a 1 rep max in the Overhead squat.
• I took my time and ramped up; hit several heavy singles, then missed at a weight I’ve done before – backed off to 70% and hit 3 sets of 5 reps. I felt good about the workout; it was pretty early in the AM and usually save max attempt workouts for later in the day.

Workout #2 at 11:00AM

1. Work-up to a heavy single in the power clean.
2. Drop to 70% of the Power clean session Max. Perform 2 squat cleans every minute on the minute. Add 5lbs each minute until I can no longer answer the bell – then ladder back down by 5lbs each minute until at original weight on the bar!

Loved this minute of power workout; I will repeat it again soon! Good technical work, conditioning work and power output

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I took 3 days off after Murph and wanted some more weight vest fun on Tuesday – My emphasis on non-barbell days are on core strength and Moderate GPP.

Pushed it a bit on this one:

20 Rounds:

10 Sledgehammer Strikes

8 Depth Pushups

6 Pullups

Abs and core activated, some upper body strength work; Mission complete!

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