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Episode #6: The CrossFit Open
The Open is upon us! This is a great opportunity to participate in one of the biggest competitions in the world! It's a great way to test yourself, push yourself, learn about yourself, and most importantly: [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope you had a great weekend and are ready to kill this first full week of February. So it looks like Punxsutawney Phil saw his shadow and predicted 6 more weeks [...]
Ultrarunning with Jen – A Crew’s Reflection – by Liam McLaughlin and Jordan Klebanow
“Don’t f#@k this up!” Jen yelled jogging into the first crew-accessible aid station. Folks standing nearby laughed while Jordan and I ran toward Jen. “Ah, mmhhh, arggh, we’ll try not to!?” Jordan stammered, handing Jen [...]
Episode #5: Claire Bowe – Pelvic Floor Dysfunction (and what to do about it)
Do you pee when you jump rope? What about when you sneeze? Did things never really get back to normal after your pregnancy? Are you a guy with similar issues? What about erectile dysfunction? All of [...]
Ultra Running with Jen – MMT Race Report – Part 2 – “The Race”
**Nearly 9 months after the race... FINALLY!!!** Hopefully you enjoyed part 1, which briefly covered why I wanted to get back into trail running as well as a few races leading up to the Massanutten [...]
The week ahead.. January 29th
Hey Old Cityzens! Hope everyone had a greet weekend and are looking forward to more good things this week. This past Saturday we wrapped up our third workshop and second on Olympic lifting. Keep an [...]
WOD
5/26/2023
Workout 25 min AMRAP 50 Double unders 25 KB Swings (70/53) 12 Box jumps (24/20") Bicep Curl Cashout 3 sets of DB crush grip 21s *7 reps lower half of the curl 7 reps upper [...]
5/25/2023
Strength A1 - Strict Press - 5 x 3 A1 - 1-arm DB Row - 4 x 8/arm Workout For 10 rounds Every minute, on the minute, do 10 DB Hang power snatches* (50/35) [...]
5/24/2023
Strength 1 A1 - Squat clean -Take 12 min to find a mod/heavy 3 reps A2 - "EMOM" Every 90 sec x 6 3 reps - weight from above *Rest the time remaining. Strength 2 [...]
5/23/2023
Workout 4 RFT 400m 30 Sit ups 20 Floor press (45/30) 10 Renegade rows/arm, alternating (45/30) Mobility Scorpion stretch - 2 x 5/side Cobra stretch - 2 x 30 sec
5/22/2023
Strength Deadlift 1 RM A2 - a - Bird dog - 1 x 5/side b - Straight leg hip abductions - 1 x 8/leg c - Side plank rotations- 1 x 8/side d - Glute [...]
5/21/2023
REST DAY! Get outside and do something fun. Or just relax and meditate! Yoga at 10am. Gainz Club 11am - 12:30pm See you tomorrow!
PREPARING YOU FOR LIFE
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