Do it Right Now

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

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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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CrossFit Oldtown; Are you having Fun?

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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Having fun with CrossFit; Weighted Rope pullups

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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Jerry Hill’s CrossFit Oldtown; A LOT can happen in a year!

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…”

Read More

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CrossFit Oldtown: Pressing Strength and More…

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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Barbell complexes and CrossFit

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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CrossFit Oldtown Workout; “Gauntlet”

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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Jump Squat Workout

This one hurts…

With a continuously running clock do 5 weighted jumping squats the 1st minute, 6 jumping squats the 2nd minute, 7 jumping squats the 3rd minute; continuing as long as you are able.

 Use as many sets each minute as needed.

Once the minute is over and you fail to complete the require reps the workout is over.

We used dumbbell front squats as the load. 15lbs for women, 25lbs for men – If you’re really fit use 20lbs or 30lbs.

Can you make it to 20 jump squats?

20 with 25lbs:

21 with 30lbs:

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