tag:blogger.com,1999:blog-20931065792520374422008-07-06T10:58:56.848-04:00Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comBlogger2921251428061http://www.feedburner.comtag:blogger.com,1999:blog-2093106579252037442.post-62175899785264124492008-06-16T02:39:00.001-04:002008-06-21T08:11:55.910-04:00

I'm regularly posting on our new community site - it has some great features and would love for you to be a part of our CrossFit Old Town Community: CrossFit Old Town Find more photos like this on CrossFit Oldtown

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-2968748391217685322008-06-15T19:57:00.002-04:002008-06-15T19:58:59.899-04:00

Workout

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-33337503232864122582008-06-15T19:19:00.001-04:002008-06-15T19:21:15.700-04:00

Beta testing a new site - I think this one is a keeper: Hang squat clean skill work and breaking out the weight vest

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-88688171049457648452008-06-11T20:04:00.004-04:002008-06-11T20:30:35.529-04:00

Team 5p is Tuff! Another great early evening effort is the blue room: 1. Max Strict press - tons of personal records! We didn't record them all though! Oh well, we'll set new ones next time... 2. Drop 15% of max strict press weight and hit max effort reps of hang power clean to a push press x 2 rounds 3. Head outside! For Time: Run 250 meters 50 squats Run 250 meters 40 squats Run 250 meters 30

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-66911745393064678642008-06-11T14:22:00.004-04:002008-06-11T14:35:15.459-04:00

I thought we did an incredible job going overhead on the strict press today! We stayed super-tight, drove the bar straight up, and powered our core forward. Our core strength is through the roof – please tell me that your abs are tight, strong, and (eh hem) in summer shape…cause I see the improvement in the first 2, if the 3rd is in question we need to step up the zone. As great as a job we did

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-11855209670716440922008-06-11T11:50:00.004-04:002008-06-11T12:04:44.777-04:00

I'd like to take a moment to honor the life of an American hero; Jack Lucas the youngest Marine to ever earn the Medal of Honor died recently...Read More...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-56588975482241112082008-06-10T13:37:00.003-04:002008-06-10T14:19:31.600-04:00

I have a certain time of the day when I get real hungryA simple strategy for me is to eat something tasty, then have some dig in and munch food, followed by a change of taste.I cook some (or have it pre-cooked) 93% lean beef in diced tomatoes (canned with onions and garlic) and add in a few more spices on my own...this is my tasty part.When I'm hungry, I want VOLUME...Volume could come from way

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-50931953097228421652008-06-10T13:21:00.004-04:002008-06-10T13:35:21.037-04:00

Robin has been rockin' the blue room with the women of team 5p...Way to dial in! Team 5p gets stronger and fitter every session!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-72820920955985710822008-06-10T13:15:00.002-04:002008-06-10T13:20:16.241-04:00

Monday was a sneaky little circuit that got difficult in a hurry...It was also a sneaky little plot to get a few of you to up that pullup volume!Here is what you did based on rounds:11 rounds = 66 pullups and burpees!12 = 7813 = 9114 = 10515 = 120While not many of you said it was Fun, I thought it was!Maybe next time we'll work down from 15!Great effort...

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-43139554909944546092008-06-10T01:42:00.002-04:002008-06-10T01:51:15.003-04:00

Chriss and Gar go at "Extreme BullFit"

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-48732441447652733402008-06-08T17:48:00.005-04:002008-06-08T18:00:57.275-04:00

"Extreme BullFit"75 Hang Power Snatch75 Barbell Thrusters*For Time*Pro: 53lb Women - 75lb Men Partition Like this:12-1211-1110-109-98-87-76-65-54-43-3 CRAZY!!! Pro: 53lb Women – 75lb M Gar 11:54 Chriss 12:13 Andrea 13:34 Stacey 14:04 Katie 18:41 Charlie 18:53 Harold 21:42 Laura 22:46 Brandon 23:46 Stuart 24:27 Pack: Adrienne 12:29 (45lb) Chris 17:29 (65lb) Pat 18:17 (65) Kara 20:40 (45) Robin 18

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-65259740227290623792008-06-07T21:15:00.005-04:002008-06-07T21:32:45.545-04:00

We worked up to a heavy 10 rep [hang power clean to push jerk] then had at an instant classic on our first 95+ degree day 3 rounds for time:800 Meter Run10 hpc-pj20 pullups30 box jumpPro 85lb W - 135lb MPack 75 - 115Porch 65 - 95Chriss 135lb 30:35 Jeremy 105lb 40:30 Mike 105lb 41:21 Jason 95lb 33:33 Richard 95lb 40:15 Clarissa 65lb 42:37 (12r) Cheryl 45lb 44:07 (12r) Kevin 55lb 40:45 (12r)

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-83120780297424537152008-06-06T20:50:00.007-04:002008-06-07T17:57:40.430-04:00

Georgia had some of the fastest and most efficient movement all day...She has completely dialed in on our CrossFit Oldtown Classic;"From the hang to overhead" WOD:Hang Power Clean to a Push JerkAMRAP2 Minutes of Work2 Minutes of Rest6 roundsPro: (85lb W - 135lb M) Stacey 121 reps Gar 75 Joel 74 Katie 73 Craig 65 Pack (75 W - 115 M) Georgia 115 reps Lef 88 Karen 86 Porch: (65 W - 95 M)

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-55234867612532090552008-06-06T20:33:00.002-04:002008-06-06T20:49:07.652-04:00

Proof in a picture...Leo had a hard time gripping the Kettlebell with his body sculpting gloves on...Bye-bye forever? Robin (top) and Clarissa (below) stepped up to the 45lb Kettlebell! Overhead Lunges are Tuff! 1. 4 minute Cal mashup2. 12 Min Perfect Practice and range of motion3 L-Sit pullups6 ring dips9 Overhead squats3. 19 Min AMRAP20 Overhead Dumbbell lunge20 Kettlebell swings20 Jumping

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-81993827696193293482008-06-06T13:08:00.006-04:002008-06-06T13:40:19.223-04:00

Below:McCall celebrates her 100 pullups! Jessica went from 25 pullups to 60...It took a whole lotta drive, determination, and dedication... Steven needs a nickname...18:42?! I can think of a few nicknames for Stacey...all clichéd, and none that match up to this woman’s super-power... Danny broke the 40 pullup mark by setting a new class record of 42! Some really, really, amazing progress in 8-

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-81752110501354694292008-06-05T16:52:00.004-04:002008-06-05T17:13:39.048-04:00

I'm on day 2 of no power here at the Hill Headquarters... Checking in from the Library! In our morning classes: Yesterday was our rematch with "Angie" some killer output and progress! I'll crunch the numbers and comment more about the action once HQ is backed online. Some random thoughts: McCall rocked the workout and hit 100 pullups! A whole lotta folks hit a whole lotta pullups! Steven set a

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-8068668051481209322008-06-04T10:46:00.002-04:002008-06-04T10:47:48.023-04:00

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-83104514961467215462008-06-04T04:08:00.006-04:002008-06-04T04:35:53.391-04:00

More Flicker Pictures

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-73540153460095412562008-06-03T16:14:00.003-04:002008-06-03T16:18:11.082-04:00

Who is it?(no telling if you saw me take the pic!)

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-18086438283570241262008-06-02T19:39:00.004-04:002008-06-02T19:55:38.008-04:00

First off, several personal records for 5p tonight! The opening show was watching Cheryl hit her first pullup...oh, she then hit 5 in a row! Laura B had a previous best of 4 pullups (established 4-weeks ago) she hit 14 today! Yes that's right, she went from 4 to 14 in 4-weeks! WOW! Melissa popped out 12 solid chinups joining the double-digit club! Jeremy got on the record board with 24 and

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-1282198949177948352008-06-02T12:28:00.008-04:002008-06-02T15:34:20.614-04:00

Take a good look at todays pictures it might help you with your strict press form. Note Elbow and torso positions. The goal is to get those elbows under the bar! Note the pictures with elbows not under the bar and how the torso then tends to arch back. This elbow and torso position also pushes the bar further away from the body. On another note, I saw some really good adjustments today that led

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-49672793082130349352008-06-01T13:41:00.004-04:002008-06-01T13:46:59.399-04:00

In Action Photo's We had an extended warm-up in the Blue Room with chinups, pushups, Overhead squats (ohs), and situps...Then we took the toys outside and had at a CrossFit Benchmark workoutNancy5 rounds for time400 meter run15 OHS (65lb W, 95lb M)We scaled weight as needed and substituted overhead dumbbell lunge for those still mastering the form on OHS.Another great workout that we will repeat

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-11581292488813890422008-06-01T07:17:00.005-04:002008-06-01T07:32:47.337-04:00

Determination! Even More Action Pictures!

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-22892901255958988422008-05-30T15:14:00.000-04:002008-05-30T15:17:04.752-04:00

POSE Running Technique & Mechanics Clinic With Carl BorgJune 21-22, 2008 Where: Capital Jiu Jitsu/CrossFit Loudoun-Dulles 606, 23520 Overland Dr., Dulles, VA 20166; (703) 651-5940. This seminar is for beginning and advanced runners alike. Participants will receive two days of run instruction on the POSE Method and mechanics of running. Each individual will receive feedback on their run technique

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.comtag:blogger.com,1999:blog-2093106579252037442.post-4832247618852855652008-05-28T20:10:00.003-04:002008-05-28T20:24:02.258-04:00

Awesome work on the 5 rep Deadlifts Team 5p! This was the 2nd time we've deadlifted in our 3-weeks together and I saw some amazing progress! Unfortunately in my excitement to get "Cindy" started I forgot to have you record your numbers in the Deadlift. I saw Brenda and Laura hit 155lb x 5 reps...SOLID! "Cindy" AMRAP in 20 min 5 pullups 10 pushups 15 squats Mike S 16.33 Jason 14.33 Stewart

Jerry Hillhttp://www.blogger.com/profile/15017752703538690682noreply@blogger.com