I took 3 days off after Murph and wanted some more weight vest fun on Tuesday – My emphasis on non-barbell days are on core strength and Moderate GPP.

Pushed it a bit on this one:

20 Rounds:

10 Sledgehammer Strikes

8 Depth Pushups

6 Pullups

Abs and core activated, some upper body strength work; Mission complete!

Tweet This Post

I like to go hard. I like to workout often.

I know I can’t go hard all the time.

Moderate intensity GPP has always treated me right for active recovery and working on specific areas.

Thursday 5/21 Workout.

0430 before coaching classes at CrossFit Oldtown.

5 Rounds
20 Second L-sit hold
25 Weighted Dead Animal Crunches
30 Sledgehammer Strikes

Abs properly addressed

1130 out at a Park:

15 minutes of easy sled dragging

Pump some blood into the glutes, hams, quads, low back to aid in recovery and moderate gpp plus I got some sunshine!

In Strength,

Jerry

Tweet This Post

When it comes to the Heavy Weights it’s OK to be Hard-Headed.

Yes, you have to be smart and listen to your body if you are tired or injured BUT…

Sometimes the difference between making a lift or missing is ATTITUDE!

Be aggressive…

INTENT plays a HUGE factor.

Do you intend to crush it…or are you simply hoping for the best?

Day 3 May 20th:

Workout 1 at 0425
Barbell Snatch – It was really early in the AM; it’s tough to be fast this early! My goal was to play around with some heavy singles, working heavy but not at MAX. I worked up to 90% of my best then went back down to 80% for 10 sets of singles. I felt good after and ramped back up to 95% of my max for a single. A FUN morning!

Workout #2 at 0800

5 sets

Weighted pullups x 1-3 reps

Max effort single in the Snatch Push Press (see the video above)

Extra GPP

5 Minutes of Farmers Walk.

Another solid day and Personal Record in the Push Press!

Tweet This Post

Yesterday was a tough spinal loading day with the BS and PP so I backed off the barbells and had at some body weight movements.

Workout #1 at 0430 was a descending couplet:

10, 9, 8, 7…1 Pullups

and

20, 18, 16, 14…2 Pushups.

It was quick and got the job done!

Workout #2 was at 11:30am I hit 40 yard sled push FAST, drag back easy x 8 rounds (around 10 minutes)

Then 10 minutes nonstop of sled dragging. This felt really good!

A video of the chin-up and pushup couplet:

Tweet This Post

The Clean and Jerk is tough!

Check out episode #18, it’s short and well worth the watch;

In Strength,

Jerry

Tweet This Post

My Dad and my youngest daughter Molly star in episode #17 – along with some new plyo boxes and a facility update!

Tweet This Post

CrossFit Hero Workout Badger:
3 rounds for time:
30 Squat Cleans
30 Pullups
800 meter run

Tweet This Post

Elise and Dan adhere to Elite standards during a real tough workout that STARTS withh 100 pullups!

Hanging from the bar in FULL arm extention to chest/shirt touching the bar is the Gold standard on pullups.

Chest touching the mat/floor/deck to FULL arm extension is the gold standard for pushups.

Check out these 2 havin’ a good old time at it!

In Strength,

Jerry Hill

 http://www.crossfitoldtown.com/

Tweet This Post

Most people make a simple fitness solution too complex…

They:

Research

Trial

Attack

Lose ground

Fall asleep

Wake up

Research

Trial…

Really…all they are is bored out of their mind!

Sometimes you simply gotta line ‘em up and knock ‘em down!

Time to take Action – Massive Action!

Do it Right, Go Fast, Rest Later!

Tweet This Post

In episode #13 we continue to look at applying force to the ground

Do it right, go fast, rest later,

 -Jerry Hill

 CrossFit Oldtown

Tweet This Post