Do it Right Now

This is our 3rd year – Be a Part of History – Help our Wounded Warriors and Help Fund Prostate Cancer Research.

Any donation will make a difference – Click Here!

 

Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.



CrossFit Oldtown to Host “Fight Gone Bad” Charity Fundraiser


Charity Event to Benefit the Wounded Warrior Project and Athletes for a Cure


ALEXANDRIA, VA (Sept 26, 2009) – CrossFit Oldtown, an Alexandria group training gym, will host a charity event this Saturday as it participates in “Fight Gone Bad IV” to help raise money for the Wounded Warrior Project and Athletes for a Cure, a program to assist the Prostate Cancer Foundation.

More than 400 CrossFit affiliates will be taking part in the special event nationwide on Sept. 26.  Last year, the event raised over $500,000 and this year, the organization’s goal is to raise over $1,000,000.

“I pour as much energy and passion into coaching my athletes and building a strong community as I possibly can,” said Jerry Hill, the owner and operator of CrossFit Oldtown.  “As a coach, this event is an opportunity for me to see this strong community we’ve built make a positive impact on a broader scale.  It will be a very proud moment indeed.”

This year, CrossFit Oldtown has already doubled last year’s fundraising effort and is closing in on raising $17,000.  Last year, CrossFit Oldtown raised over $5,000 during the charity event.  There will be approximately 60 athletes participating in Saturday’s festivities.

WHAT:   Fight Gone Bad IV Fundraiser
WHERE:  CrossFit Oldtown
                      
805 N. Royal Street
                      
Alexandria, VA 22314
WHEN:   9:00 AM – 1:00 PM
WHY:    Proceeds will benefit the Wounded Warrior Foundation and Athletes for a Cure


Media interested in covering the event should contact Jerry Hill at www.crossfitoldtown.com

ABOUT CrossFit Oldtown (CFOT): CFOT opened its doors to the public in January 2009 bringing an elite training regiment to the residents of Old Town Alexandria.  It has nearly doubled in size and today proudly trains roughly 200 athletes and offers nine classes a day.  For more information, visit www.crossfitoldtown.com .

ABOUT CrossFit: CrossFit is the principal strength and conditioning program for many police academies, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  However, because of its scalability, it is also utilized by moms, business men and women, government workers and everyone in between.  For more information, visit www.crossfit.com.

ABOUT Fight Gone Bad: The workout dubbed “Fight Gone Bad” was created for professional fighter BJ Penn, who wanted to simulate the rigors of a mixed martial arts bout. The workout left him so exhausted that he declared it harder than an opponent — a “fight gone bad.”  The 18-minute workout combines five consecutive, minute-long exercises. There are three rounds, with a one-minute break before each. The workout was transformed into a fundraiser and has been raising money for a great cause ever since.  For more information visit www.fgb4.org  .

ABOUT the Wounded Warrior Project: The mission of the Wounded Warrior Project is to honor and empower wounded warriors, to raise awareness and enlist the public’s aid for the needs of severely injured service men and women, to help severely injured service members aid and assist each other, and to provide unique, direct programs and services to meet the needs of severely injured service members.

ABOUT Athletes for a Cure: Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation.

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Any donation will make a difference – Click Here!

 

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Get Your ASS low on Front Squats

Seriously.

Sink em’!

With the required upright torso position in a front squat you can easily go rock bottom while maintaining core tension. Deep squats require more involvement from your glutes and hamstrings, so do it! Who the heck doesn’t want a stronger posterior chain?!

Get a BIG breath, hold it, then sink your squat and REAP the reward!

 

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Do You Workout With a Sledgehammer?

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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Alexandria Personal Trainer – The Perfect Pushup

Some thoughts:

Crossfit training improves peoples fitness levels by increasing work capacity.

We can only measure work capacity if standards are in place.

The Pushup is a fickle friend to your Old CrossFit Coach who is looking to get you stronger, leaner, and fitter!

Why?

On days I program pushups in a workout my main role is to get you to uphold the standard you are capable of!

Modifications of movements are based on current level and capability.

A good coach modifies when needed.

A good coach knows when to challenge you to the next level!

I’ll make an early toast.

“Here is to Perfect Pushups for all in 2009!”

Happy New Year my Friends, may you all find success early and often this year.

As always…

In Strength,

Jerry

 

 

 

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Are You a Met-Con Ninja?

As 2008 comes to a close we are going out with a bang by hitting some hard and brutally effective workouts at CrossFit Oldtown

 

Are you a “Met-Con Ninja?“ 

7 rounds for time

11 Wallball

11 Burpess

11 Pullups

This one hurts in all the right places, guaranteed to burn off that holiday FAT!

If you bring it in under 18 minutes consider yourself a Met-Con Ninja!!

20 minutes or under, a Ninja in Training…

20+ minutes; keep at it Grasshopper!

Check it out:

 

 

What is Met-Con?

How did you fair?

In Strength,

Jerry Hill

 

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CrossFit Oldtown Show #21 – Alexandria Facility Update

The Premier Alexandria fitness facility is a few short weeks away from opening in Oldtown!

A lot will happen in this next week, check out the latest update of the CrossFit Oldtown Show!

 

 

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CrossFit Oldtown Show #20 – Hero Workout Murph

It was a cold Alexandria morning, but CrossFit Oldtown braved the teen temperature and tackled the Crossfit Hero Workout Murph.

Some of the footage: 

Blain puts a lot of care into properly wrapping his hands for the 100 pullups, does his tape job  holdup?

Santa makes a cameo, can he do pullups?

 

 

Alexandria Personal Trainers beware;  CrossFit Oldtown Moves to 805 N Royal Street, Alexandria VA in Mid-January 2009!

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CrossFit Oldtown Show #19 – The Jerk

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