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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 [...]
The week ahead.. June 4th
Hey Old Cityzens! I hope you had a great weekend. One of these days we might get a complete weekend with no rain - wouldn't that be nice? Big weekend coming up as there's the [...]
WOD
5/14/2024
Workout For time 100 Double unders 10 Wall walks 80 Double unders 20 Pistols/leg, alternating 60 Double unders 30 Box jumps (30/24”) 40 Double unders 40 Knees to elbow 20 Double unders 50 Sit ups [...]
5/13/2024
Strength A1 - Bench press - 4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 total sets, completing 4 reps every set. *Rest at least 2 [...]
5/12/2024
REST DAY! Get outside and do something fun. Or just relax! **NO CLASSES TODAY!** **HAPPY MOTHER'S DAY! See you tomorrow!
5/11/2024
Workout 20 min AMRAP 8 Handstand push ups 10 Toes to bar 12/9 calorie bike
5/10/2024
Strength A1 - Deadlift -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 3 reps every set. *Rest at least 2 minutes between sets [...]
5/9/2024
Strength 1 A1 - 1 Power snatch + 2 Overhead squats Strength 2 B1 - Bent Over Row -4 x 10 B2 - Strict dips -Accumulate 20 reps in as few sets as possible. *Pause [...]
PREPARING YOU FOR LIFE
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