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…

Tweet This Post

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!

Tweet This Post

Yesterday was a tough spinal loading day with the BS and PP so I backed off the barbells and had at some body weight movements.

Workout #1 at 0430 was a descending couplet:

10, 9, 8, 7…1 Pullups

and

20, 18, 16, 14…2 Pushups.

It was quick and got the job done!

Workout #2 was at 11:30am I hit 40 yard sled push FAST, drag back easy x 8 rounds (around 10 minutes)

Then 10 minutes nonstop of sled dragging. This felt really good!

A video of the chin-up and pushup couplet:

Tweet This Post

Want a Crazy Tough, Fun, and Functional Workout that’ll Tighten Your Core?

This is from yesterdays Auxiliary Work.

L-Sit Holds and Sledgehammer Strike Video:

Tweet This Post

Life is busy…

At CrossFit Oldtown we train a lot of people and have a heck of a lot of fun doing it!

One of the reasons I wanted to have a new training facility was for my family.

A place for the girls to have fun!

I pick them up from school everyday and bring them to CFOT…

Daily, they get to witness strength through the efforts of our CrossFit Oldtown family.

and..

They get some lab work as well!

In Strength,

Jerry Hill

Tweet This Post

How Fast and Fit Can You Get in 8-Weeks?

In Strength,

Jerry Hill

CrossFit Oldtown

Tweet This Post

CrossFit Oldtown Show Alexandria VA

Episode #32

Learn the Boot Camp way to climb a rope, use those powerful legs!

Did this help get you up the rope?

In Strength,

Jerry Hill

CrossFit Oldtown

Alexandria Personal Trainers

Military CrossFit, Alexandria, VA

Tweet This Post

Some thoughts:

Crossfit training improves peoples fitness levels by increasing work capacity.

We can only measure work capacity if standards are in place.

The Pushup is a fickle friend to your Old CrossFit Coach who is looking to get you stronger, leaner, and fitter!

Why?

On days I program pushups in a workout my main role is to get you to uphold the standard you are capable of!

Modifications of movements are based on current level and capability.

A good coach modifies when needed.

A good coach knows when to challenge you to the next level!

I’ll make an early toast.

“Here is to Perfect Pushups for all in 2009!”

Happy New Year my Friends, may you all find success early and often this year.

As always…

In Strength,

Jerry

Tweet This Post

As 2008 comes to a close we are going out with a bang by hitting some hard and brutally effective workouts at CrossFit Oldtown

Are you a “Met-Con Ninja?“ 

7 rounds for time

11 Wallball

11 Burpess

11 Pullups

This one hurts in all the right places, guaranteed to burn off that holiday FAT!

If you bring it in under 18 minutes consider yourself a Met-Con Ninja!!

20 minutes or under, a Ninja in Training…

20+ minutes; keep at it Grasshopper!

Check it out:

What is Met-Con?

How did you fair?

In Strength,

Jerry Hill

Tweet This Post

It was a cold Alexandria morning, but CrossFit Oldtown braved the teen temperature and tackled the Crossfit Hero Workout Murph.

Some of the footage: 

Blain puts a lot of care into properly wrapping his hands for the 100 pullups, does his tape job  holdup?

Santa makes a cameo, can he do pullups?

Alexandria Personal Trainers beware;  CrossFit Oldtown Moves to 805 N Royal Street, Alexandria VA in Mid-January 2009!

Tweet This Post