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Jen Does Stuff – rowing and goal setting
On February 2nd, I rowed a half marathon -- 21,087m However, this story starts over a month ago. But more accurately, it has been at least 8 years in the making. I have been an [...]
The week ahead.. February 4th
Hey Old Cityzens! I hope you had a great weekend, maybe watched some sports ball, and that your favorite team won. Yeah sports! Speaking of sports, shout out to our members who competed this weekend! [...]
The week ahead.. January 28th
Hey Old Cityzens! I hope you had a great weekend. Speaking of the weekend, a reminder that our regular weekend schedule is as follows.. Saturday - 9 and 10am classes, 11-1pm open gym Sunday - [...]
The week ahead.. January 21st
Hey Old Cityzens! I hope you had a great weekend and stayed WARM! It's January, though, so.. *shrug*. One super quick reminder about Monday's schedule -- NO CHANGES. It is a federal holiday and [...]
The week ahead.. January 14th
Hey Old Cityzens! How about this SNOW!! It is January, and I love me some warm/mild temps, but it's nice to see some of this white stuff from time to time. And it is [...]
The week ahead.. January 7th
Hey Old Cityzens! I hope you had another great weekend and spent some time outside. I feel spoiled with this awesome weather! As a native Michigander, even though I've lived in DC for nearly [...]
WOD
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Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements in order and split them evenly, but sets/reps is up [...]
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Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike Pulse WOD 20 Minute AMRAP 8 DL (225/155) 12 Toes [...]
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Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 Rounds for Time 25 Wall Balls (20/14) 20 Side Shuffles [...]
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Skill A1 - Handstand Kick Up Drill 4x5 *Hold top for a few seconds A2 - Straddle Plate Front Raise 4x10 *Most should do 10# plate Old City Benchmark "Ghost" 6 Rounds 1 Minute Max [...]
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Strength A1 Strict Dip 4x5 @ Weight 4x5+ @ Strict 4x8+ w/Band 4x5 Negatives (most preferable if you can't do dips.) A2 DB Bent Over Row 4x10 - Heavy WOD AMRAP 11 5 Push Press [...]
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Squat Mobility Circuit 1 - Paleo Chair 2x45-60s 2 - Banded Lateral Monster Walk 2x10 steps/direction 3 - Frog Pose - 2x45-60s Strength Meets WOD "Shorter Religion" 4 Rounds Max Reps Back Squat (155/105) 7 [...]
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