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The week ahead.. January 1st
Hey Old Cityzens! Happy New Year! Welcome to 2018! You know that calories/macronutrients from 2017 don't carry over to 2018, right? Clean slate, y'all! First off, I want to say 'thank you' to everyone who [...]
Episode 1 – Sean Emery
So we're starting a podcast! Why a podcast? Mostly because I like talking more than writing (and hopefully you like listening more than you like reading.) ...And because I listen to podcasts all of the time [...]
The week ahead.. December 25th
Hey Old Cityzens! A belated 'Merry Christmas' to all who celebrate! Even if you don't, I hope you were able to spend some time with family and friends this weekend. If you're around this week, [...]
The week ahead.. December 18th
Hey Old Cityzens! We're coming down to the wire with the holidays on the horizon. Actually, Hanukkah ends on Wednesday while the Winter Solstice starts on Thursday, so there's a lot to celebrate this week. [...]
The week ahead.. December 11th
Hey Old Cityzens! WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, I'm guessing there were quite a few people nursing some [...]
The week ahead.. December 4th
Hey Old Cityzens! Welcome to December! Who's ready for the cold? The SNOW?? It's gonna happen whether you like it or not, so be prepared. With that said, yes, we will still be going outside [...]
WOD
5/13/2023
Strength A1 - Bench press 2x5 - 80-85% 2x3 - 90% 2x1 - 95% **1 RM testing coming up Friday, May 19th!** A2 - KB Pullover - 3 x 10 Workout 9 min AMRAP 6 [...]
5/12/2023
Strength A1 - 1 Hang squat clean + 2 jerks 2 x 2 - weight 1 2 x 2 - weight 2 2 x 2 - weight 3 2 x 2 - weight 4 *Complete [...]
5/11/2023
Workout 20 min AMRAP 40 Double unders 20 Pistols, alternating 10 Hang power snatch (95/65) Mobility work CrossOver Symmetry Reverse Flye - 2 x 8 Snow angels - 2 x 8
5/10/2023
Strength A1 - Deadlift - 2x5, 2x3, 2x1 *Completed as 2 x 5 - 80% 2 x 3 - 90% 2 x 1 - 95% A2 - Straight leg hip abduction 3 x 8 [...]
5/9/2023
Strength A1 - Bulgarian split squats - 4 x 8/leg A2 - Yates Row - 4 x 10 Workout Row Max calories 3 x 30 seconds *Rest at least 2 min between attempts *Score is [...]
5/8/2023
Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, [...]
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