Front squats and shoulder presses are a vehicle to top performances in CrossFit benchmark workouts.

Continue to build your strength in these two exercises and you’ll be amazed at the carry-over they have.

Show me a good front squatter and shoulder presser and we are on our way!

Heavy 5 rep sets are the prescription; this rep scheme has a nice CrossFit Carry-over

Here is an in-action Video of Front Squats and Shoulder presses;

 

Jerry Hill’s CrossFit Oldtown: Front Squat, Shoulder Press from Jerry Hill on Vimeo.

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Seriously…

Are you having fun?

Don’t forget to play!  Sometimes winging it, or simply playing around is all you need for a fun workout or refreshing break.

Check it out;

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Today is the day for a crazy hard workout…

Buckets of sweat…

“EVAK”
*3 rounds for time*
1000 meter run
25 pullups
25 box jumps
25 crossfit kettlebell swings
25 wallball

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It started as a sluggish morning…then I started “winging it”

That’s usually when the fun happens…

Jerry Hill’s CrossFit Oldtown; Having fun with weighted pullups from Jerry Hill on Vimeo.

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Cara has lost 40lbs of Fat and gotten a lot stronger; Her story (so far…)

“This coming Wed, July 23rd will mark my one-year anniversary of joining Jerry’s Crossfit…”

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Today we hit a unique pressing workout then finished with some extra challenges…

Workout: 10 rounds or 30 minutes

15 Pushups (chest to the deck or don’t count it!)

10 Ring dips (way below 90 degrees – think muscle-up!)

5 Strict Press (W=65lb, M=95lb – scale as needed)

This was a great workout to improve upper body strength!

CrossFit is easily scalable; all strengths and levels can quickly apply the most effective fitness program available today!

So I offered up a second choice in…

“Express”: 10 rounds or 30 minutes

9 Pushups

6 Band ring dips

3 Strict press

*We scaled the weight as needed – the goal was to work on our upper body strength!*

Extra…

The fact that its CrossFit Oldtown (CFOT) we threw out an extra challenge at the end:

100 Kettlebell Swings for time

OR

500 Meter concept2 row

We had a lot of takers for the 500m row including a few who have never tested before; Linda, Martha, and Dan!

Another great day of CrossFit here in Oldtown Alexandria Virginia! We bring together an amazing community from Washington DC, Arlington VA, and all along the beltway every Sunday morning!

Check out our Community Website: CrossFit Oldtown

Find Out More About Us

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My Workout:

I wanted to work some strength, skill, and conditioning – I went with a simple Barbell complex to get the job done!

Standard: Never put the bar down

Hang power clean x 3, Push Jerk x 3, Front Squat x 3

I set the watch on a three minute repeat timer – so a new round started every 3 minutes. My goal was to work heavier each round .

I burned through 5 “warm-up rounds” by slowly ramping the weight up.  Round 6 was OK, I felt out of my groove on the push jerks so I repeated it…and there I decided to stay for 5 total rounds.

So in the end it was a 30 minute workout.

5 ramp up sets at 3 minutes each = 15 minutes

5 working sets at 3 minutes each = 15 minutes

I now have data to improve upon for my next workout.

There are plenty of places I can go to increase my work capacity: Increase weight – decrease rest – increase sets – increase reps – and more….

Setting a timer or stopwatch to your strength work can add a new dimension to your training. There are plenty of ways to get stronger!

-jh

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A while back I decided to get better at legit L-sit pullups, and man am I happy I did!

I have been pretty consistent in this last 9 months working Rope L-sit pullups twice a week.

The rope gives an incredible benefit to your grip and forearm strength – The L-sit solidifies your abs in the type of real world stabilization you want and the pullup with the before mentioned rope and L-sit is a killer for strong arms!

Due to my concentrated work on the Rope L-sit pullup I have spent LESS time on a lot of other movements like kipping pullups and the king of upper body movements the Muscle-up!

Funny though, with my increased strength my kipping pullups are better then ever AND I set a personal record on consecutive muscleups = 15!

Yep, 15 fully extended and consecutive muscle-ups!

How?

By getting stronger…

Give it a shot – Get stronger and watch what happens!

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A grueling workout that packs in weight lifting, pull-ups and squats in less than 20 minutes is gaining traction at Torii Station.

Read More…

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You’ll love the high intensity of this one!

Burn through the Gauntlet as fast as you can and record your final time.

If you survived, dare to run the Gauntlet again!

(After a rest of 5-10 minutes)

CrossFit Oldtown Workout
“Gauntlet”
350 meter Row
30 Air Squat
25 CrossFit Kettlebell Swings
20 Jumping Slamball
15 Dumbbell Push Press
10 Pullups
5 CrossFit Burpees

 Here is a Video demonstration, enjoy!

Check Out; the CrossFit Oldtown Community site

Check Out; Our membership packages

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