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

As 2008 comes to a close we are going out with a bang by hitting some hard and brutally effective workouts at CrossFit Oldtown

Are you a “Met-Con Ninja?“ 

7 rounds for time

11 Wallball

11 Burpess

11 Pullups

This one hurts in all the right places, guaranteed to burn off that holiday FAT!

If you bring it in under 18 minutes consider yourself a Met-Con Ninja!!

20 minutes or under, a Ninja in Training…

20+ minutes; keep at it Grasshopper!

Check it out:

What is Met-Con?

How did you fair?

In Strength,

Jerry Hill

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!

It was a cold Alexandria morning, but CrossFit Oldtown braved the teen temperature and tackled the Crossfit Hero Workout Murph.

Some of the footage: 

Blain puts a lot of care into properly wrapping his hands for the 100 pullups, does his tape job  holdup?

Santa makes a cameo, can he do pullups?

Alexandria Personal Trainers beware;  CrossFit Oldtown Moves to 805 N Royal Street, Alexandria VA in Mid-January 2009!

The Clean and Jerk is tough!

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

In Strength,

Jerry

I saw this movie when I was a young kid - seeing this clip today reminds me of all those “extras” it takes to achieve your goal, become a champion. 

How many basic “Champion Rules” can you come up with?

Here a few to get started:

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

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

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/