Jerry Hill's CrossFit Oldtown Alexandria VA

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WOD 0038 - 8/18/2009, Tuesday, 17:45; Deadlift 1-1-1-1-1

WOD - Deadlift 1-1-1-1-1 - 225, 275, 315, ~~325~~, 320 Max: 320lbs Continue

Added by Dan Vig on August 18, 2009 at 11:06pm — No Comments

WOD 0037 - 8/17/2009, Monday, 17:45; Back and inaction, again?

WOD - Push press, pull-up intervals - Alternate, Max reps in 2:30mins - Record total reps & max round pull-ups PP: 36, PU:50 / 17 Pain after another week out; but at least head checks out - literally, if not figuratively - and no headache! Continue

Added by Dan Vig on August 17, 2009 at 10:30pm — No Comments

Not quite back as much as I hoped - getting head examined...

...no, really. Those damn headaches are back so going to have the doc give a look see. Maybe drill a hole or something. Continue

Added by Dan Vig on August 13, 2009 at 10:37am — No Comments

My last Blog Post (on this site)

Follow me here to my blog's new address Continue

Added by markdavis on August 10, 2009 at 11:00am — No Comments

WOD 0036 - 8/7/2009, Friday, 17:45; Back and inaction

Well, one week turned into three with too much travel and work crap. Got some light workout in, but nowhere near enough. Good to get back - but painful, painful, painful. WOD - First Friday - Helen 3 Rounds: - 400m run - 53lb KB Swings x 21 - Pullups x 12 Time: 15:12 Not very fast, but even so Pukie the Clown was laughing close by - the half of beer didn't help either :( Sorry for bailing early on the social - didn't want to ruin any appetites! Continue

Added by Dan Vig on August 7, 2009 at 11:30pm — 4 Comments

First Friday Mark vs. Grace

Grace wins. Pre WOD checklist - I had 135 on the bar, the back corner of the room, loud/angry music on my iPod and a bad attitude. I was warmed up and ready to give maximum effort for this short test. I really thought I could go sub 3:00. And reps 1-15 flew by. Did 10 touch and go, dropped the bar and did another 5. Peeked up and it was just about a minute in. Then, as often happens, the wheels came off. My final time was 3:45 - which is an amazing 2:04 better than First Friday in June. Or 35… Continue

Added by markdavis on August 7, 2009 at 4:05pm — 4 Comments

Wed Metcon

5 rounds: 275m run, 9 ring dips, 12 pushups & 15 WBs Time 15:14. I came in 1st in the 1230 class - Actually 1st of all people not named Chad - which means 3rd. Have I ever beaten anyone named Chad -or Chris for that matter- at CFOT? Not likely. Nice little workout today. Hurt intensely and then it was over. Am I the only one that questions Jerry's sanity for pairing 5 rounds of WBs and runs on the day after heavy back squats? My pencil legs are revolting and cramping up. I work at a desk… Continue

Added by markdavis on August 5, 2009 at 5:00pm — 4 Comments

Back squats 5x5

Top weight 215 x 5. I never used to squat in the gym by myself. No surprise, my legs look like pencils. When doing back squats my shoulder/rotator cuff continue to keep me from getting a low bar placement on my back. A high back squat throws everything off and limits how much I can do, but my shoulder pain allows only so much. Felt better today, but still not great. As for the today, I never failed, but I was close. Saw some stars after reps 3 and 4 of the last set. Chriss said they were all… Continue

Added by markdavis on August 4, 2009 at 8:43pm — No Comments

Team Competition

Fight gone bad variation 5 rounds, 5 stations, 5 minutes on, 1 minute off 3,2,1 Go! Had to shuffle my schedule and go to class 0900. I bounce back and forth between that class and 1230 - and I like them both. Sometimes I just can make one and sometimes I can make the other. One of these days, I will go after work again as well. Since I am now 40, I can admit that I am sore and creaky in the am, and sometimes after work, I feel more ready to tackle the WOD. But today had to be 0900 and the tea… Continue

Added by markdavis on August 3, 2009 at 9:43pm — 2 Comments

3,2,1...Box

Hit a little boxing with Chad on Sun night. His normal coach / sparring partner was out of town so I was sort of a poor man's fill-in. I was kind of hoping for a rest day since I hit 5 WODs last week, but why not. 2 - alternating 3 minute rounds of hitting focus mits

then 2 altern… Continue

Added by markdavis on August 2, 2009 at 9:00pm — 1 Comment

What can you really do in six months?

Today is August 1, 2009. I joined Crossfit OldTown Feb 2, 2009.

Here is me, or at least me last fall. 185lbs, which is my PR. Body fat was 22%. Cholesterol was 205 while taking Lipitor as well as Allegra, Advair and Albuterol. Notice the round stomach, love handles and face… Continue

Added by markdavis on August 1, 2009 at 12:30pm — 11 Comments

Push it real good.

Monday 7/27: Press x 1,1,1, Push Press x 1,1,1 Push Jerk x 1,1,1 Monday morning. I woke up thinking about a rest day. The prior week I had gone 6 days straight, and I was still sore after a Sunday off. But this workout got me up and at ‘em. The last time we had done the same was a month or two ago. At that session, I got a 165 strict press, and just missed 170. I wanted it bad. But not to be on that day. That same day Melissa noted that I also had an issue with the Jerk, and instead was mostly… Continue

Added by markdavis on July 29, 2009 at 11:15am — No Comments

Saturday Chipper

25 power cleans Rx 165 lbs (I did 135) 50 CTB pull ups 75 wall ball 100 ab mats Note that this was WOD 6 this week for me at Crossfit. Perfect attendance! And perfectly worn down. But the programming was just right, so I survived - barely. Back to today. I am not sure if 4 exercises makes a chipper, but I just like the visual of a calling string of exercises that you go through once for time being compared to going in one end of a wood chipper and coming out the other. Jerry led a solid warm-… Continue

Added by markdavis on July 25, 2009 at 3:30pm — No Comments

WOD 090725

Last blog entry here.... I've moved to blogspot..... http://cgkthoughts.blogspot.com My WOD entries will be there, along with my other philosophical musings, which of course can be skipped at will. Continue

Added by Christine on July 25, 2009 at 1:00pm — No Comments

Money, its the shoes

I love my Vibram five finger shoes. I love them as much as they stink – and they really stink. So don’t be fooled. My biggest gains came not from walking into Crossfit, not from the great coaching we get, not from reading the Primal Blueprint; no, it’s the shoes. OK, that is not true at all. But my improvements from Crossfit are slow and steady - get a little better everyday. And although the Primal Blueprint has changed my weight and my view of food, it too is a gradual pound a week kind of th… Continue

Added by markdavis on July 24, 2009 at 1:30pm — 2 Comments

WOD 090724

Perfect Push Ups. Ante up for 30, 60, 90, 120, or 150 Perfect Push Ups. Run 50 yards as a penalty for breaks/faults. Rest only in the upper plank position no more than 3 seconds. No mods to totals... if you go 91 you, you go 120. I set myself up for 30 full pushups and knocked them out 15, 5,5,5 in 5mins and some change. Then I switched to my knees for another 60 that I banged out 20, 10, 10, 10, 10 for a total time of 12:47. Not sure if I bent the rules since the 0600 class got a pointer tha… Continue

Added by Christine on July 24, 2009 at 7:21am — 1 Comment

WOD 090723

Snatch. To me this is the burpee of Oly lifts. It asks you to use full range of motion and power through space. Range of motion is from floor to overhead, landing in a squat. It is challenging from a flexibility, balance and strength perspective. Exactly what I need to be working. Paired up with Thomas for the warm up which was 2 reps each muscle snatch, snatch balance, and then snatch. We used the training bar and really had to work up slowly . I made one jump too quick from the just bar to 3… Continue

Added by Christine on July 23, 2009 at 1:00pm — No Comments

Busted at the ice cream shop

Thought I could take my daughter for ice cream without having some. But it was hot, and what the hell - Dairy Godmother is good. It is the first time I think I have had ice cream all summer, which might explain how I have dropped 20 lbs. Funny thing though. Soon as I ordered, saw a fellow Crossfitter. No names, cause she was equally trying to sneak some. Jerry has people everywhere. Continue

Added by markdavis on July 22, 2009 at 9:30pm — 1 Comment

WOD 090722

Rest for me, Helen for the rest. Sorry to miss it, but learning to take the right rest days is part of the plan. Chauffeured Thomas for his workout, so I got to stop by the gym today and meet more people. Game on for tomorrow. New running shoes coming by Monday... Continue

Added by Christine on July 22, 2009 at 3:30pm — No Comments

WOD 090721

Sorry for the massive fire hose of blogs today... but this should catch things up. Well I called it last night - yesterday's strength con could mean either strength or metcon today. Fortunately my quads aren't the only ones feeling like steel I-beams, so I guess the call was for a metcon to actively recover those posterior chains. 5 RFT 15 push press (65# W), 500m row, 45 abmats 28:50 First cheer - RX'd WOD!!!! And I'm thrilled about it since I could tell my lower body was zapped from yesterda… Continue

Added by Christine on July 21, 2009 at 11:30am — No Comments

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