…and it’s boring

This Workout is fun and effective:

“Elliptical”

For Time:

400 meter sprint

35 Abmat situps

30 Wall Ball @ 14lb Women, 20lb men

400 meter sprint

35 Abmat situps

30 Box jumps @ 25 inches

400 meter sprint

35 Abmat situps

30 Burpees

400 meter sprint

35 Abmat situps

30 Calories on the rower

Whatta think?

Tweet This Post

We had a lot of new members who had never snatched before and this workout proved to be a great introduction!  All of our recent progress with power cleans carried over to successful snatches.

“Swift and Silent”

 For time:

30 snatches @ 55lb Women, 75lb Men

30 pullups

Run 800m

25 snatches

25 pullups

Run 800m

20 snatches

20 pullups

Check out the video to some hang power snatches in action.

Some technique is dead-on, others are a work in progress!

Tweet This Post

CrossFit Oldtown benchmark workout:

“Onion Skin”

Repetition Max

5 Rounds 

Strict Shoulder Press

Pullups

Record the load used in the strict shoulder press

Record the total reps for the press

Record the total reps for pullups

Load for press =

Pick a weight you can do 12-19 reps on your first set

(Around 55-60% of your max press)

If you total more then 75 total reps in this workout go heavier the next time!

Karen at 24 – Stuart at 28 – Lanette at 20

Tweet This Post

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?

Tweet This Post

A simple power based movement coupled with a 400 meter run can be one of the most potent crossfit workouts in your arsenal.

A favorite CrossFit Oldtown workout is:

“Slam and Sprint”

3 rounds for time

25 Jumping Slamball

400 Meter Sprint

You get out what you put in – Go hard, go fast, Rest Later… 

 This one is a Lung burner…

Tweet This Post

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;

Tweet This Post

The day after a tough barbell workout it can be nice to get a good sweat in and work some bodyweight strength. Actually it’s always a good day!

We spiced up the speed strength by adding some crossover pushups to the mix.

Kept the Chaos factor in effect by varying the rounds and requirements!

Workout:

50 Abmat Situps

5 rounds

8 pullups

8 crossover pushups

Run 800 meters

40 Abmat Situps

4 rounds

8 pullups

8 crossover pushups

Run 800 meters

4 rounds

8 pullups

8 crossover pushups

Done!

Check out the action and an impressive Demonstration of Crossover pushups by Danny!

Tweet This Post

Embrace the Chaos!

“Fight Gone Bad” is a tough workout for a worthy cause.

Check out 65 year old Cam at 4:13 in the video…

He brought the pain!

Help CrossFit Oldtown in Alexandria, VA reach our donation goal
Our CrossFit Fight Gone Bad event will be on Sunday, September 28. We are committed to supporting both the Prostate Cancer Foundation and the Wounded Warrior Project.

Click Here to Join our Team

Click Here to Donate

Tweet This Post

 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)

Tweet This Post

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:

If you found this article beneficial, spread the word to the social bookmark of your choice listed below! (Lets keep the fitness world informed)

Tweet This Post