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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Been Crazy Busy.

Opened our new CrossFit Oldtown facility 4 months ago and have been having a ton of fun coaching and making a positive impact.

Been sneaking my own workouts in here and there; hit and miss.

Finally decided to hit a few more and miss a lot less; time to simply have some fun!

Day 1, Monday 5/18

4:30AM:
Sled Push x 50 yards, Sled Drag x 50 Yards = 20 Minutes.

10:30AM:
1. Strength Couplet
Heavy Push Press and Heavy Back Squat – Worked up to a heavy set of 5 reps, hit a triple, then single.
A solid 205lb x 3r in the Push Press – I took my time; 7 sets in around an hour!
2. Core work: Strong ABS
5 rounds:
20 Sledgehammer strikes, 20 Sec L-sit holds

Check Out The Push Presses:

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The Clean and Jerk is tough!

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

In Strength,

Jerry

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

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

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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/

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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!

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

Do it right, go fast, rest later,

 -Jerry Hill

 CrossFit Oldtown

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This one is tough!

A descending Ladder.

If able:

Use 135lb for men, 85lb for women – Do chest to the bar Pullups – Use a 26″ Box

Do it right, go fast, rest later…

-Jerry Hill

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There is only one way to get the heaviest load possible overhead; Jerk it!

Check out some smooth action in episide #11;

Do it Fast, do it Right, and Rest Later,

Jerry Hill

http://www.crossfitoldtown.com/

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