Team, Friends, Old Cityzens,
It was a tough week for the Old City Community to say the least. If you didn’t hear, we lost a beloved member: Kap. This is probably not the outlet to wax poetic on life and eulogize our dear friend Kap. But, in short, we miss him. Losing a man and father and friend at a young age is not just painful, but confusing. You can do everything right, and yet in matters of life and death we are so often without control.
Tomorrow isn’t promised; live for today. Exercise hard, practice patience, use semicolons even if you don’t know how. Tell those you love how much you love them. Hug somebody everyday.
We’re planning on a tribute and fundraising WOD for Kap on Saturday November 8th. The fundraising aspect is important, as Kap leaves behind a brand new son, Ravi, and his wife is not currently working. Pay attention to social media for details and time, but we’re anticipating a noon start. Wear your favorite Kap themed apparel: headbands, floral pattern shorts, and big 10 swag.
Non-Kap events, we’re planning to play Spikeball in Lincoln Park at 1 PM on Saturday. Come hang with us!
The Week Ahead:
Monday – Matador Dips and DB Bent Over Rows. Then, the benchmark “Jackie.” Rowing, empty bar Thrusters, and Pull-Ups. This is our “Fran” training for the week… the last two weeks we went HEAVY on the Thrusters, and this week we’re going lighter. Hopefully the two approaches will converge and make 95# easy.
Tuesday – Double Strength. Sumo Deadlift, L-Sit, Bench Press, KB Pullover.
Wednesday – Longer WOD. Weighted Chin-Up and Handstand Push-Up Practice. Then, a longer WOD to apply your HSPU Practice. Box Jumps, *Lateral* Box Step Ups (think pistol), Handstand-Push Ups. I’m thinking 20-25 minutes
Thursday – Second week in a row of Bulgarian Split Squat and Single Leg RDL. Glutes Glutes Glutes. Then, a middle distance WOD with Push Jerks and KB Swings
Friday – The Jason WOD of the Week. Power Position Power Clean as skill/strength. We’ll then apply our new found skill to a sprint WOD with power cleans, burpees, running, and lots of rest. Total running 800m.
Saturday – Partner WOD. Open Gym is 11-12 ONLY… 12-1 open gym is cancelled. Then, Spikeball at 1 PM @ Lincoln Park.