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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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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 Moderately Heavy High Repetition Squat Cleans Are a Big Bang For Your Buck Exercise!

Do them regularly, do them right, and watch your results sky-rocket…

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It was a magical morning at CrossFit Oldtown; dozens of Personal Records and amazing efforts.

It’s Hard, it’s Simple, It Works…

Alexandria’s Hardest Workout Ever…

CrossFit Oldtown

Jerry Hill

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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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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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