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The Old City Goal Setting Method: Introduction
A few months ago, Old Cityzen Jordan asked a profound question in our Facebook community group: “Can we organize an informal convo/workshop on goal setting and tracking workouts?” That question sparked an amazing conversation among [...]
The week ahead.. July 24th
Hey folks! I hope you had a great weekend despite the heat. Get used to it as it's gonna be here a couple more months. Ahh.. summer in DC, right?? With that said, I know [...]
The week ahead.. July 17th
Hey folks! I hope you are having a great weekend and are enjoying the last few hours before the start of a new week. Use this time to form some good habits going into the [...]
The week ahead.. July 10th
Hey Old Cityzens.. I hope you had a great weekend and had fun at the stand up paddle board event today. If you didn't make it, be sure to check out Capital SUP DC on [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed right on us! Whew! How 'bout that humidity?! Reminder that [...]
The week ahead.. June 26th
Hey Old Cityzens! Hope you had a great weekend. I have a lot I want to cover before I get to my main topic of discussion and then the overview for the week. First off, [...]
WOD
4/7/2023
Strength 1 A1 - Power snatch + Hang power snatch -Build to a heavy 2 then repeat that weight 2 times. A2 - Deadstop KB rows - 4 x 8 Strength 2 B1 - [...]
4/6/2023
Workout For time* 50-40-30-20-10 Double unders Air squats Sit ups *After each round, complete 6 Clean and Jerks (135/95) Score is total time after final set of clean and jerks **Completed as 50 Double unders, [...]
4/5/2023
Strength A1 - Sumo deadlift -Build to a Heavy 3 reps then repeat that weight 1-2 more times. A2 - KB Windmill 3 x 3 reps/side Workout 12 min AMRAP 12 Wall ball (20/14#) 9 [...]
4/4/2023
Strength A1 - Back squat 5-5-3-3-2-2 A2 - Eccentric Calf Raises 3 x 12* *Raise up with both feet, lower on one, completing 6 raises per leg' Workout For time 400m KB Farmer’s Carry (53/35) [...]
4/3/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") **Compare to 1/9/23** Also, check out this link for board pictures from 11/7/22, [...]
4/2/2023
REST DAY! Get outside and do something fun. Maybe eat a PBJ. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym and outside. [...]
PREPARING YOU FOR LIFE
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