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The week ahead.. February 26th
Hey Old Citizens! Oh, man! What a way to start off the CrossFit Open! That was a heckuva triplet - I hope you felt prepared for it. We're still going to throw in a few [...]
Jen Does Stuff – running and rowing and CrossFit and powerlifting and..
About a month ago in a weekly blog post I shamelessly plugged my ultra running blog series from 2017. Included was my final report from the race, months overdue. Thanks for waiting with bated breath [...]
Episode #8: David Drew – Internal Reflection and Motivation
David’s athletic career was primarily focused on Martial Arts. The mindset of “Internal Reflection” was forged through the highly disciplined study of Taekwondo David underwent for the majority of his life. Check out this podcast [...]
The week ahead.. February 19th
Hey Old Cityzens! THIS. IS. IT! The CrossFit Open starts THIS THURSDAY! If you haven't signed up already, what are you waiting for??! It's the road to the Fittest Exerciser on EARTH! Testing your level [...]
Episode #7 – Katie Rutterer: Mindfulness, Meditation, and Presence
This has been one of my favorite conversations thus far in the podcast series. I have a LONG conversation with Katie about meditation and mindfulness. Katie talks a lot about how a mindfulness practice helped [...]
The week ahead.. February 12th
Hey Old Cityzens! Oh man.. another great week completed, another great week ahead of us. One week closer to the CrossFit Open, too!. Are you #intheopen??? NO!!! Well if you have any questions, check out [...]
WOD
6/1/2023
Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Mobility Foam roll quads - 2 x 1 min/leg Foam roll lats - 2 x [...]
5/31/2023
Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight Workout Every 2 min, do 250m row Max double [...]
5/30/2023
Strength 1 A1 - Split snatch 3-3-3-3-3 *Compare to 3/9/23 A2 - KB Pullover -4 x 8 Strength 2 B1 - Tempo DB Romanian deadlifts -3 x 8 as 3 sec down, 1 sec [...]
5/29/2023
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to [...]
5/28/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and 9:30am.
5/27/2023
Strength A1 - Step back lunges - 4 x 8/leg A2 - Seated DB Z-Press - 4 x 8 Workout 8 min AMRAP 8 Hang power clean 8 Push press 8 Front rack step-back lunges/total [...]
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