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The week ahead.. July 2nd
Hey Old Cityzens! Oh man.. what an end to the month with some HEYUGE deadlift PRs. Seriously.. check out the Old City whiteboard! But the picture doesn't tell the whole story of what you all [...]
Episode #18 – Dr. Jess Baker: Know Thy Strengths
I knew Jess Baker for a LONG time before recording this podcast and right around the 50 min mark I learned that she has a PhD is Nuclear Physics. It sort of blew my mind [...]
The week ahead.. June 25th
Hey Old Cityzens! I hope you had another great weekend. How about that SuperFit competition on Saturday! Shout out to the guys and gals who competed, and to the support crew who was there to [...]
The week ahead.. June 18th
Hey Old Cityzens! I hope you had another great weekend and either got in some extra time at the gym to work on some weaknesses, or got outside to enjoy the weather either at the [...]
Episode #17 – Kara Britanik: Discovering Your Passion
Kara is one of our coaches and runs Old City’s admin email. My conversation with Kara covered a lot about her background, but quickly pivoted into a chat about discovering your passion and taking steps [...]
The week ahead.. June 11th
Hey Old Cityzens! What a great weekend! I hope you were able to spend sometime outside. Shout out to those participating in Flex on the Mall on Saturday and Pull for Pride. We raised over [...]
WOD
7/22/2023
Strength A1 - Bench press -5-5-5-5-5 A2 - Tricep extensions 4 x 8/arm Workout 3 rounds 2 min AMRAP 250m row Max KB Swings in the time remaining (70/53) Rest 2 min between rounds. Score [...]
7/21/2023
Strength 1 A1 - Power snatch 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 [...]
7/20/2023
Gymnastics Skill Work Handstand push ups and Pistols 4 x 3-5 reps of the most challenging version of each movement, alternating between HSPU and pistols Workout "Karen" For Time: 150 Wall Balls (20/14) *12 [...]
7/19/2023
Strength A1 - Deadlift 5-5-5-5^ ^Each set completed every 3 minutes. Rest the time remaining. A2 - Side plank rotations -4 x 8/side Workout 4 RFT 30 sec handstand hold 30 sec tuck hold 10 [...]
7/18/2023
Strength A1 - Back squat - 3-3-3-3-3 A2 - Seated DB Z-Press - 4 x 8 Workout 3 rounds for time: Run 400 meters Rest 2 min. Score is total time after all 3 runs
7/17/2023
Workout 20 min AMRAP 40 Double unders 10 Toes to bar 5 Power cleans (155/105)
PREPARING YOU FOR LIFE
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