Hey Old Cityzens!
Great to see so many people at the party Saturday night. Thanks for coming out to celebrate the year, the holiday season, 6 years of Old City making H Street one of the best blocks in the District (woop! woop!).
Speaking of celebrating — big shout out to Old Cityzens Coach Rachel, Pat H, Jordan, and Ayla for representing Old City at the Syndicate Series: Vault on Saturday up in Columbia, MD at 12 Labours CrossFit. Both pairs competed in the Gold Division with Rachel and Pat taking 3rd Place!!
*Photo cred – Lindsay
They did workouts that included sandbags (with no straps!), Devils Press, heavy-AF thrusters, and legless rope climbs. Phew!! All there time in the gym (and out.. sleep, nutrition, recovery, etc) has paid off. Congrats again.
Think you want to give competition a try? There’s an event in April that a few members are already signed up for in 2020. It’s the MoCo Throwdown at CrossFit Germantown Performance in Germantown, MD on Saturday, April 25th. These are 3 person teams that can be MMM, FFF, MMF, or FFM. Early bird pricing of $200 runs through December 31st with the pricing increasing $25 Jan 1, Feb 1, and March 1. Check out the link above for standard requirements for Rx and Scaled divisions and sign uuuppp!!
I have so much more to say about competing and the holiday schedule and goals and.. and.. and so much more! that I’m going to save it for next Sunday’s post. The one thing I will mention is that there is no yoga THIS Sunday. Get your stretch on at home. I’ll see if I can find a YouTube yoga video to loosen things up from the week. Cool? Cool!
Until then…(keeping you waiting with bated breath)..
..let’s see what’s coming up this week..
Monday – Double strength. Repeat from 9/30 – high rep back squats and Yates (reverse grip) row.
Tuesday – Long triplet involving hang cleans, pull ups, and double unders in a descending ladder rep scheme.
Wednesday – Heavy deadlifts — singles!
Thursday – Bench press for 8 followed by some dumbbell pressing and weighted box step-overs
Friday – Hanukkah workout a (few days early..) to celebrate the start of the Hanukkah on Sunday.
Saturday – Pistol skill work and a partner workout.
Sunday – Open gym (it’s back!) + Gainz Club + WODTrain + HeroWOD.. but NO YOGA.
Let’s have another awesome week!
-Jen