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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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

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I saw this movie when I was a young kid – seeing this clip today reminds me of all those “extras” it takes to achieve your goal, become a champion. 

How many basic “Champion Rules” can you come up with?

Here a few to get started:

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There is only one way to get the heaviest load possible overhead; Jerk it!

Check out some smooth action in episide #11;

Do it Fast, do it Right, and Rest Later,

Jerry Hill

http://www.crossfitoldtown.com/

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This was a fun Columbus day workout!

It had a little bit of everything – it was also a fun way to celebrate the start of construction at the new CrossFit Oldtown facility: 805 N. Royal St in North Oldtown Alexandria, VA

 We took advantage of the nice day and went outside for a bit as well…

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What the heck…

Reality Fitness is now live at CrossFit Oldtown!

I thought this would be a good way to continue to spread the good word…

Coaching cues, tips, drills, skills…

Exercise standards, expectations…

Updates – Workouts – Motivation - Inspiration

Perhaps even some humor…

Ok here it is, “Cleaning up the Clean”; 

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Are you ready to come visit?

CrossFit Olympic Weightlifting Certification

Saturday, March 07, 2009 – Sunday, March 08, 2009

CrossFit Oldtown
805 N Royal St.
Alexandria, VA 22314

Register here

Spend two full days with CrossFit Coach Mike Burgener and staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Also…

Crossfit Basic Barbell Certification with Mark Rippetoe
Apr 11-12
Potomac CrossFit
1039 N Highland St.
Arlington, VA 22201

Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning, studying, and practicing the deadlift, back squat, press, bench press, and power clean. You will learn not only how do the lifts properly but how to recognize and correct technique errors and teach others. These lifts are indispensable to CrossFit training, and expert coaching is a powerful advantage.

Click here to register

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Fun-damentals at CrossFit Oldtown, Alexandria, VA

Today, you’ll get a look at a Fun workout that emphasizes 3 movements well worth doing!

Air Squats – It all starts here, improve your Air Squat and you’ll go far!

Abmat Sit-ups – What’s not to like about strong, functional 6-pack abs?

Hang Power clean – Emphasizing that quick hip extension, elbow whip, and rack position.

Check it out:

Does this video help?

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Having some variety in your weekly meal plan can be refreshing.

In fact it’s one of the biggest Nutritional request I get; “Can you give me some new food ideas for variety?”

Well, Trader Joe’s has some unique food that you can easily fit into your Zone lifestyle. I shot some video of me unpacking my grocery bags!

It’s a little raw and unedited but I hope there is something here that helps;

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