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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 In case you were searching for a way to lose your thoughts in a good hard sweat…  

“We Shall Never Forget”

For Time

Part One = World Trade Center

Run 800 meters, only once

9 Burpees

11 Pullups

[Repeat the Pullups and Burpees for 10 total rounds]

(So 90 total Burpees, 110 total pullups)

Part Two = Pentagon

Run 800 meters, only once

9 Kettlebell High-Pulls

11 Jumping Slamball

[Repeat the Kettlebell High-pulls and Jumping Slamball for 10 total rounds]

We didn’t forget the Heroes of Flight 93

That workout was yesterday;

“Flight 93″

For time

93 Ring Dips

93 Medicine ball squat cleans

93 Box Jumps 24″

(Partition as needed)

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We are in an invisible location but our strong message has been heard…

This Fall our location becomes more visible and our message louder with each new team member…

10 messages CrossFit Oldtown wants you to hear:

1.    No one ever plans to get out of shape.

2.    You don’t really have to start/stop/start/stop for the next 3 years.

3.    You don’t have to pay $80 a session for a personal trainer to reach your goal.

4.    When you’re ready to take action; email, call, or walk through the door.

5.    Our vision is to help you unleash your full potential.

6.    Our mission is to deliver an environment where you’re destined for success.

7.    We’ll give you a 16 day trial while we’re repairing your underused yet often abused body.

8.    We’ll quickly notify your emergency contact; “all is well, this is normal, we’re simply working him/her real hard”

9.    We’ll help you remember where your abs are (so what if it hurts when you laugh!)

10.    You’ll get back a body that’s better than it was 10 years ago.

CrossFit Oldtown, LLC - Alexandria VA

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Katie put together a marvelous video of the CrossFit Oldtown women in action:

Strong, Beautiful, Women: WMV

How Awesome is that?

Thanks Katie!

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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…

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“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

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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…

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I was putting my 5-Year old daughter down to sleep tonight and we exchange some stories about the people we love and why.  We went through all our family members, it was fun. 

Then she asked me what I liked about a certain superhero I often spun into her bedtime stories; I have made this super hero up and the character has been a fun adventure for my daughters who are more often in a land of Made-up Princesses and Barbies…so…I instantly replied; “I like her creativity, bravery, and loyalty.” (hey it’s my super hero so it was an easy answer).  A short discussion followed then it was lights out…

I went downstairs and caught up on some news only to find out I have a real live Hero to tell her about tomorrow:

“Dodging insurgent gunfire, a 19-year-old Lake Jackson soldier used her body to shield five injured comrades after a roadside bomb struck her convoy in Afghanistan last spring. That act of bravery has earned Army Spc. Monica Lin Brown the Silver Star.”

Read More…

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