Squat Clean, Power Clean, Clean Pulls –  All great movements to build explosive strength!

Yes, there are coaching nuances…

“Shoulders over the bar”, “double knee bend”, “Pockets and Jump”…

But that’s what coaches are for!

No coach?

Be your own freakin’ coach! – Watch plenty of video – record yourself – analyze!

No excuses…

BE POWERFUL!

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Workout #1 at 4:15AM:

• 2nd squat clean workout in the past week; second squat clean workout in the past year. A few nagging aches left this lift on the shelf but I am back. At 42.5yrs young ya gotta know when to hold em’ know when to go all in; never fold, never ever give up.

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Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.

Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.

Finished with 3 sets of 10 in the strict press and good morning.

CFOT brought some Awesome back squats as well!

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I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.

Snatch workout 4:15AM

70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!

I’m still crushed from yesterdays rope climb and board push madness!

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L-Sit Power Pull Rope Climb:

WORKOUT: “Playing on The Rope”
15 rounds:
1 rope climb, 20 Block Pushups

I played around with different variations on getting up the rope: “Donkey Kong”, “Power Pull”, “L-Sit”, “L-sit power pull”. The result; (almost 24 hours later) my forearms and biceps are still “swole” from the effort = killer upperbody strength day via the bodyweight model…

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Workout #1 at 4:15AM

• Work-up up to a 1 rep max in the Overhead squat.
• I took my time and ramped up; hit several heavy singles, then missed at a weight I’ve done before – backed off to 70% and hit 3 sets of 5 reps. I felt good about the workout; it was pretty early in the AM and usually save max attempt workouts for later in the day.

Workout #2 at 11:00AM

1. Work-up to a heavy single in the power clean.
2. Drop to 70% of the Power clean session Max. Perform 2 squat cleans every minute on the minute. Add 5lbs each minute until I can no longer answer the bell – then ladder back down by 5lbs each minute until at original weight on the bar!

Loved this minute of power workout; I will repeat it again soon! Good technical work, conditioning work and power output

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Friday 5/22

0430 at CrossFit Oldtown before coaching classes

Murph with a 20lb Weight Vest
1 mile run
100 Pullups
200 Pushups
300 Squats
1 Mile run

Book it. My time was closer to 45min then 30min, never turned on the clock.

I’m now VERY hungry and thirsty!

“Moral courage, the courage of one’s convictions, the
courage to see things through. The world is in a constant conspiracy against
the brave. It’s the age-old struggle – the roar of the crowd on one side and
the Voice of your conscience on the other.”

 - Gen. MacArthur

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If you want to see the before layout of the new CrossFit Oldtown facility I have a video tour for you.  It is going to be fun to document the progress!

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We are in an invisible location but our strong message has been heard…

This Fall our location becomes more visible and our message louder with each new team member…

10 messages CrossFit Oldtown wants you to hear:

1.    No one ever plans to get out of shape.

2.    You don’t really have to start/stop/start/stop for the next 3 years.

3.    You don’t have to pay $80 a session for a personal trainer to reach your goal.

4.    When you’re ready to take action; email, call, or walk through the door.

5.    Our vision is to help you unleash your full potential.

6.    Our mission is to deliver an environment where you’re destined for success.

7.    We’ll give you a 16 day trial while we’re repairing your underused yet often abused body.

8.    We’ll quickly notify your emergency contact; “all is well, this is normal, we’re simply working him/her real hard”

9.    We’ll help you remember where your abs are (so what if it hurts when you laugh!)

10.    You’ll get back a body that’s better than it was 10 years ago.

CrossFit Oldtown, LLC - Alexandria VA

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