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Jen Does Stuff – Reverse Ring and Preparation.. or lack of it
A few weekends ago I completed The Reverse Ring, which is a 71 mile counter clockwise circuit run of the Massanutten trail. Its sister run is The Ring, which is traditionally held Labor Day weekend, [...]
The week ahead.. March 12th
Hey Old Cityzens! First off.. shout out to everyone that reads these posts... aka, my nonsense, my drivel. I started these weekly posts at the end of October 2016 to help members plan ahead. I'm [...]
Episode #10: Meg Emery – Discovering your Unique Genius
Meg’s my little sister and also runs our Swim School! In this conversation, we dive into the mountain of obstacles and challenges Meg had to overcome to find success. Meg’s story and this conversation is [...]
The week ahead.. March 5th
Hey Old Cityzens! How are your quads feeling from last week? Not just from 18.2/18.2a, but from the week? Fully recovered? Good! Let's hammer them again! Or.. y'know.. keep them in check so we can [...]
Episode #9: Will Campbell – ‘Meat’ the Farmer
My cousin Will Campbell has been raising cattle his whole life. In this podcast, we talk about the process of raising cattle, cattle genetics, beef markets, and transitioning a farm into a more holistic model [...]
Jen Does Stuff – not in the Open
I've been doing CrossFit now for nearly 10 years. I started back in 2008, and I remember my first workout, clear as day. 20 min AMRAP 10 Pull ups 10 Push ups 10 Box ups [...]
WOD
6/5/2023
Strength 1 A1 - Squat clean + hang power clean **Take 12 min to find a mod/heavy 2 reps of the complex. That would be a squat clean + hang power clean; squat clean + [...]
6/4/2023
REST DAY! Get outside and do something fun. Or just relax! Maybe hug a cat. ONLY oga at 10am. See you tomorrow!
6/3/2023
Strength A1 - Sumo deadlift - 10-10-10 A2 - Strict Matador dips - Accumulate 15-25 reps of Hardest Possible Variation - Weighted, Strict w/ Pause, Strict, Negatives, Banded Workout For time 18-15-12-9-6 Sumo deadlift high [...]
6/2/2023
Strength A1 - Back Squat - 10-10-10 A2 - Upright barbell row - 3 x 8 - pause 1 sec at top and bottom Workout For time 2 min max calories bike 400m run 400m [...]
6/1/2023
Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Mobility Foam roll quads - 2 x 1 min/leg Foam roll lats - 2 x [...]
5/31/2023
Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight Workout Every 2 min, do 250m row Max double [...]
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