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…
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.
Avoid this 1 Exercise Mistake and skyrocket your results
CrossFit Oldtown Coaching tip:
Someone somewhere told you to “bend your legs” before lifting an object. They then demonstrated proper form by bending their knees; unfortunately this takes your all important hamstrings and gluteus out of the picture plus it sets your low back up for injury.
1. Want to avoid injury?
2. Want rock solid Glutes?
3. Want to be a stronger more capable athlete?
I have found that by working from the top down we can do it!
Check out this video demonstration:
We like to work this movement with a moderate load; around 50% of your deadlift for around 15 repetitions. 4 total sets should do it. If possible work with a partner and push the pace; you go, partner goes – if your repetition count falls below 10 by the 4th set the weight might be to high.
Tips:
Keep your chest up and your back in its natural arch – Push the glutes back, keep them high, and feel the tension in the hamstrings as you lower the bar – lower below your knee to the high shin – avoid bending your knees forward – keep the bar tight to your body – reverse the process on the way back up – squeeze the glutes on the top, don’t arch back.
Request:
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In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WORKOUT FUNDRAISING EVENT TO SUPPORT PROSTATE CANCER RESEARCH
CrossFit Oldtown hosts ‘Fight Gone Bad 3’ on September 28
Prostate cancer strikes one out of every six American men.The Prostate Cancer Foundation (PCF) is the world’s largest philanthropic source of support for prostate cancer research to discover better treatments and a cure for recurrent prostate cancer.PCF pursues its mission by reaching out to individuals, corporations and others to harness society’s resources–financial and human–to fight this deadly disease.Founded in 1993, the PCF has raised $350 million and provided funding for more than 1,400 research projects at more than 150 institutions worldwide.The PCF has been a pioneer in the grant making process, simplifying paperwork for grantees, leaving more time for scientific investigators to conduct needed research.The PCF also advocates for greater awareness of prostate cancer and more government resources, resulting in a twenty-fold increase in government funding for prostate cancer.More information about PCF can be found at www.pcf.org.
“Crossfit is not for the feint of heart.Training this way requires courage, patience and a willingness to learn,” said Scott Zagarino, Managing Director of Athletes for a Cure and creator of the Fight Gone Bad fundraiser.“I think that’s why Crossfitters all over the U.S. have embraced this event the way they have.In a way most of them have volunteered to suffer for 15 minutes because they know they have a choice, and there are 2 million families that don’t.”
The Fight Gone Bad workout was developed as one of the ultimate tests in the Crossfit system, but its name originated from World Lightweight Ultimate Fighting Champion, Jay Dee “B.J.” Penn.Penn, arguably one of the fittest athletes in the world, said of the workout upon its completion, “Man, it’s just like a fight gone bad.”
Fight Gone Bad consists of:wall-ball, a squat to a throw of a 20 pound ball to a 10 ft high target, sumo dead-lift high-pull 75 pounds, box jump 20″ box , push-press of 75 pounds, and rowing on a stationary rower. Each movement is done for the maximum repetitions for 1 minute with each repetition counting for a point (calories for one minute on the rower). Each five movement series is followed by a one minute break, and is then repeated three times to complete the workout. This workout can be modified so any fitness level can participate. Last year CrossFit Oldtown had 40 members perform this workout, 15 performed it with the prescribed weights. We modified the workout for 25 people; they got fitter, had fun, and raised funds for a noble cause.
Prizes and special recognition are given to those teams and individuals with the highest scores after the event’s conclusion. Last year nearly 400 participants throughout 60 Crossfit affiliates registered with Athletes for a Cure for Fight Gone Bad, and raised more than $277,000 for prostate cancer research.
“The entire team at Crossfit has been behind Fight Gone Bad from the first year and with their phenomenal growth and increased popularity, we’re looking forward to our best year ever. If the solution to prostate cancer is a team effort, then we could ask for no more committed, courageous or enthusiastic team members than Crossffiters.”
Interested participants can register for the September 28th Fight Gone Bad fundraiser by going to http://athletes.kintera.org/crossfit08/crossfitoldtownMore information on the event can also be obtained by calling Jerry Hill at 267-250-0835
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