Hey Old Cityzens!
Gotta start off this post by saying MAJOR congrats to the ladies who CRUSHED it at Girls Gone Rx on Saturday.
Okay.. I went a little overboard with the gifs, but you get the idea. It’s pretty damn awesome to put yourself out there, to get out of your comfort zone, and represent Old City all while doing what you love. I hope others step up next year, or another even this year.
Speaking of another event getting out of your comfort zone, we’ve got the Spartan Race coming up this weekend that I know a handful of Old Cityzens are participating in. Check the community page for more information about that as well as carpooling to the event. I’m sure those posts will start up soon.
And May 20th is the Capitol Hill Classic 10k run. I’m being lazy and not adding hyperlinks as they were including in previous weeks, so check back last week and see how to sign up. The tshirts look pretty sweet, too.
Finally, last Tuesday the May newsletter went out. If you haven’t read it yet, I highly advise you to as there are updates about our client management system moving from Pike13 to Zen Planner (spoiler – more info coming later about that), programming, and the Memorial Day weekend schedule.
And if you have any pictures from the GGRX event from Saturday, please share them on the Community page!
Let’s see what we’ve got coming up this week for strength and our workouts.
Monday – Working on some pull ups and getting in some heavy front squats. Ya!!
Tuesday – DEADLIFT. And bring your jump ropes. No we’re doing using both at the same time..
Wednesday – No strength today, but we’ve got a nice little triplet for ya. We’ll be working your front abs and using some dumbbells.
Thursday – Back squat for strength, then we’ll be putting that pull up work from Monday to use as well as snatching.
Friday – Second day without programmed strength, but this is gonna a be a grinder with some DBs, heavy carries, dballs.. a lot of fun, really.
Saturday – High rep bench press today with some running and jerking.
Sunday – A note about the Hero wod today, he’s the brother of a gal I played rugby with for a couple of years. It’s rare to have a connection to the fallen service members that these workouts are in honor for, but they still have family and friends who care about them. So remember to give your all because they gave their all.
Let’s have another great week.
