Read the Declaration of Independence, after all it is the 4th of July!

Seriously…

Read it, read it everyday…

Then think about your fitness goal…

Think you’ll go get some?

I do!

Read it here…

I decided to hit the CrossFit Main WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I hit a 151.5lb Press

I failed to follow directions and hit 185lb x 1 not 3 in the Push Press

I then hit 205 in the push jerk, I cleaned 215 and thought; “Oh man, I’m supposed to be hitting 5 reps!”. So I dropped the bar to 185lb and hit 5 and 5…

I’ll pay closer attention next time!

It was my first time going heavy in a while - a bit off of my best but still decent.

This is such a great workout in its ability to teach and emphasis the hierarchy of functional movement!

 -jh

“Victimology threatens to overtake the rugged individualism and sense of individual responsibility that used to be the Nations hallmark.”  - Dr. Martin Seligman —It’s an interesting quote, think about it next time you’re down in the dumps—
-Jerry

With the camera rolling, Christian Boeving, a fitness model who is paid to endorse bodybuilding products, freely admitted he had used steroids since he was 16.

That was two years ago, when a friend from the gym he uses, Christopher Bell, was filming “Bigger, Stronger, Faster,” a documentary on steroids that was released on May 30.

 Read More…

follow jerryhill at http://twitter.com

Time to see what twitter is all about!

“Accumulating injuries are the price we pay for the thrill of not having sat around on our asses.”
~Mark Rippetoe

At 41 I’m not done…but I guess at this stage in my training I realize some things are worth pushing through, others worth working around, and a few not worth doing at all!

“Walk away and taste the pain
Come again some other day
Aren’t you glad you weren’t afraid
Funny how the price gets paid”
~RHCP

On a rare occasion I miss those days of stair diving, bushwhacking, head-butts, and other shenanigans…

More occasionally I miss pushing the upper limits of the O-lifts.

I actually hit two personal records earlier this year but it’s been a while…

Inspired by my Old Town Teams progress on Cleans I ponied up and practiced some moderately heavy reps for the first time in a long while:

Can you believe the author of “The Beowulf Workout” wrote that subject header?

Well before you answer let me ask…

Ever see someone do handstands on the beach?

Were they bathing suit season ready?

Do you think a gymnast who is training with a steady diet of Ring Dips, Lunges, and Chin-ups is worried about being in shape for Memorial Day?

Look, I love functional training, but even the most hardcore performance athlete is pinching their “problem areas”, tightening up their nutrition, and ramping up their workouts during this time of year.

If you are in the Alexandria, Virginia area I have great training news for you.

If you are outside of my area I still have great news; I’ll be opening up new class times, training more CrossFitters, and then able to give you even more examples of what we are doing that really works!

9:00 AM Mid-morning Classes Start on Monday April 21st, that’s next week! Classes will be on Monday, Wednesday, and Friday.

5:00 PM Evening Classes Start on Monday May 5th! Classes will be on Monday, Wednesday, and Friday.

Even Better, I am offer a free preview class the week before our official evening start; you can choose one workout to attend; Mon April 28, Wed April 30, or Fri May 02, all at 5:00 PM.
Class size is limited so reply with your interest today.

Want More?

CrossFit Old Town Coach and Handstand expert Andrea Seward is holding a free Handstand Clinic on Saturday May 3rd from 2:15 pm to 3:30 pm.

Learning the Handstand - Once difficult, Now Easy.

I hope to see you in a class or clinic!

In Strength,
Jerry Hill
http://www.crossfitchallenge.com

The Marines have come to the conclusion that anaerobic work via high intensity interval strength training is the way to prepare for the rigors of battle.

Read the Story…

Time to get on board the CrossFit Train!

As seen in the Beowulf workout; a full description and demonstration of the Jumping Slamball.

 Click To Read the Full Report