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Episode 4: Jazmyne McBride – a life of Gymnastics
Jazmyne McBride is Old City Gymnastics Head Coach. With an entire lifetime of gymnastics training under her belt, Jazmyne tells us what it's like to enter high-level gymnastics training as a kid. She explains what [...]
The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the board. Use the time before/after class to work towards them [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter pastures of Dallas, TX. Before taking off, I wanted to [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope you had a great weekend. I have a lot of info for this week - JAM PACKED! - and want to get to it. First off - NORMAL SCHEDULE ON [...]
Episode 2 – Old City Strength Programming with Jen, Jason & Sean
We're back! Episode 2 features Old City's very own Coach Jason, Coach Jen, and Me (Sean!) This episode is all about strength. For those of you who want to get stronger, this episode will help [...]
The week ahead.. January 8th
Hey Old Cityzens! Brrr!! I hope you're surviving this cold snap we're going through. I guess it's officially winter now. Y'know a good way to beat the cold? Working up a sweat either in class [...]
WOD
5/20/2023
Partner WOD 20 min AMRAP 5 Rounds of “Bear complex” (115/75) Max meters rowed Bear complex - power clean, front squat, push press, back squat, behind the neck push press. This is to be performed [...]
5/19/2023
Strength/Workout Bench press 1RM *Sample rep scheme 5-3-3-2-1-1-1-1 Get the rest you need between sets. No need for too much volume. Don't aim to match your previous best - BEAT IT! A2 - a - [...]
5/18/2023
Strength A1 - Power Snatch Take 12 minutes to find a heavy/mod heavy 3 reps Workout Every 90 seconds for 6 rounds 3 Power snatches using the weight above *Rest the time remaining. Strength 2 [...]
5/17/2023
Workout 10 RFT 5 Toes to bar 10 Wall balls (20/14) 200m run Mobility Medball rotations - 2 x 5/direction Scorpion stretch - 2 x 5/side
5/16/2023
Strength A1 - Deadlift 3-3-2-2-1-1-1 *1RM testing next Monday A2 - Side plank rotations -3 x 10/side Workout 7 rounds Every 40 seconds, do Max double unders Then rest 20 seconds Score is total double [...]
5/15/2023
Strength A - Front squat 3 x 3 - weight 1 3 x 2 - weight 2 A2 - Box handstand push ups - 4 x 3-5 Hardest Possible Variation (Butt over hands, eccentric [...]
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