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The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week with the first being our schedule for the Labor Day [...]
Old City Goal Setting Method: Accountability
What’s Your Type? Almost everyone is driven by others or self. Some people are both, a few people are neither. “Who” you are will greatly determine how you react to a certain accountability strategy. Do [...]
The week ahead.. August 21st
Hey Old Cityzens! I first want to say a HEEYOOOGGEE 'thank you' to everyone who came out to help out a Miner Elementary on Saturday. It's amazing how much work can get done with so [...]
Old City Goal Setting Method: Weekly & Daily Actions!
So you have your 90-Day Goal.... ...Now what? It's time to create a weekly and daily action plan to start getting the work done to reach this goal and plan for roadblocks. Step #1- Break [...]
The Week Ahead.. August 14th
Hey Old Cityzens.. I hope you had another great weekend and were able to spend some time outside. Me? I'm getting back into running and got in a good 10 mile trail run again. Look [...]
The Old City Goal Setting Method: Timeline Planning
(Actually by Katie Rutterer) Previously, we’ve invited you to dream big and set your sights high to create a dream goal. Now it’s time to set up a timeline for that goal. You may have [...]
WOD
3/29/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]
3/28/2023
Strength A1 - Bench press 5-5-3-3-2-2 A2 - Tricep kickback - 3 x 10/arm Workout 12 min AMRAP 20 Double unders 10 Double DB Power snatch (45/30) 5 DB Push press Mobility Banded cat/cow - [...]
3/27/2023
Strength A1 - Hang squat clean - Build to a heavy 2 then repeat that weight 2 times. A2 - Half kneeling landmine Press - 4 x 8/arm Strength 2 B1 - Romanian Deadlifts - [...]
3/26/2023
REST DAY! Get outside and do something fun. Or just relax! Enjoy some time alone if you can! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
3/25/2023
Strength Deadlift 3-3-3-2-2 Workout 3 rounds In 2 minutes 15/10 cal bike Max Dball over shoulder in time remaining (100/60) Rest as needed between rounds
3/24/2023
Strength Front squat 5 x 3 Workout For time 50 Air squats 50 KB swings (70/53) 50 Lunges/total steps Mobility/Accessory Work Couch stretch - 1 min/leg Crush grip bicep curls - 50 reps [...]
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