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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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:

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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

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The Clean and Jerk is tough!

Check out episode #18, it’s short and well worth the watch;

In Strength,

Jerry

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CrossFit Hero Workout Badger:
3 rounds for time:
30 Squat Cleans
30 Pullups
800 meter run

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Elise and Dan adhere to Elite standards during a real tough workout that STARTS withh 100 pullups!

Hanging from the bar in FULL arm extention to chest/shirt touching the bar is the Gold standard on pullups.

Chest touching the mat/floor/deck to FULL arm extension is the gold standard for pushups.

Check out these 2 havin’ a good old time at it!

In Strength,

Jerry Hill

 http://www.crossfitoldtown.com/

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Most people make a simple fitness solution too complex…

They:

Research

Trial

Attack

Lose ground

Fall asleep

Wake up

Research

Trial…

Really…all they are is bored out of their mind!

Sometimes you simply gotta line ‘em up and knock ‘em down!

Time to take Action – Massive Action!

Do it Right, Go Fast, Rest Later!

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In episode #13 we continue to look at applying force to the ground

Do it right, go fast, rest later,

 -Jerry Hill

 CrossFit Oldtown

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This one is tough!

A descending Ladder.

If able:

Use 135lb for men, 85lb for women – Do chest to the bar Pullups – Use a 26″ Box

Do it right, go fast, rest later…

-Jerry Hill

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