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Episode #16 – Rachel Cook: Consistency Through Routine
Rachel is literally the most consistent person in we have in the gym. We chat a lot about everything in this podcast from nutrition and lifestyle to concrete examples of how to get out of [...]
The week ahead.. May 28th
Hey Old Cityzens! Quick reminder about the schedule for tomorrow. We'll only be doing the workout Murph during two classes - 8AM and 930AM. One of the FEW times we have an 8AM class. On [...]
The week ahead.. May 21st
Hey Old Cityzens! Hope you had a great weekend and managed to stay dry. If you stayed indoors, I hope you were able to catch some CrossFit Regionals action. No? Well you're in luck since [...]
Episode #15 – Sean Chua: The 80% Rule
What do CrossFit, powerlifting, triathlons, and rock climbing all have in common? Sean Chua does them all. There are few people I know of who are more dedicated in developing competence in as many areas [...]
The week ahead.. May 14th
Hey Old Cityzens! DEADLIFTING ON MONDAY. Okay, now that is out of the way, how 'bout those Spartan racers!! How cool to be able to put your fitness to the test. Keep an eye out [...]
The week ahead.. May 7th
Hey Old Cityzens! Gotta start off this post by saying MAJOR congrats to the ladies who CRUSHED it at Girls Gone Rx on Saturday. via GIPHY Applause Clapping GIF from Applause GIFs Ohhhhh Yes GIF [...]
WOD
5/8/2024
Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times **Score is total reps after [...]
5/7/2024
Strength A1 - Bench press -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 5 sets, completing 3 reps every set. *Rest at least 2 minutes between [...]
5/6/2024
Strength A1 - Front squat -5 x 3 @90% *Same % as the last two weeks. We're adding another set. A2 - "Michael Jackson" calf raises -3 x 12 Workout 8 min AMRAP [...]
5/5/2024
REST DAY! Get outside and do something fun. Or just relax! Learn about Cinco de Mayo -*NO YOGA TODAY* - Gainz Club at 11am. See you tomorrow!
5/4/2024
Strength A1 - Deadlift -4 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 [...]
5/3/2024
Strength 1 A1 - Power clean + 2 Jerks - Build to a heavy double of the complex and repeat that weight 1-2 more times. Strength 2 B1 - Romanian Deadlift -4 x 10 B2 [...]
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