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Episode #14 – Jason Camsky: Using CrossFit to Improve Yourself
I love every conversation I have with Jason and I was especially lucky to have recorded perhaps my favorite conversation with him thus far. We dive into a ton of topics, but the theme of [...]
Strength Cycle Comments – May 2018
Coach Jason here.. (I get wordy, so feel free to skip down to the bolded bullet points for the exec summary.) It's a wonderful day to be an Old Cityzen, as we've just started a [...]
The week ahead.. April 30th
Hey Old Cityzens! Oh man, what a weekend! I hope you were able to get outside and enjoy this awesome weather. And it has been nice having the garage door open at the gym. Hoping [...]
The week ahead.. April 23rd
Hey Old Cityzens! Spring is coming, right? Oh man, it's teasing us! But you KNOW that once it starts getting warm/hot, conversation is going to shift from "it's SO COLD when will it start to [...]
Episode #13 – Amy Rzepka: Empower Yourself
Amy Rzpeka is a mom of two, a wife, a professional, and and all around wonderful person. This conversation dives into the importance of taking care of yourself and carving out time to prioritize filling [...]
The week ahead.. April 16th
Hey Old Cityzens! Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns dreary. All I know is when it finally decides to [...]
WOD
5/2/2024
Workout 30 min AMRAP 3 rounds of “Cindy” 500/400m row *Okay to wear vests for this. Yes, on the row, too. Mobility Foam roll Lats- 1 min/arm Foam roll quads - 1 min/leg
5/1/2024
Strength A1 - Bench press - 4 x 3 @ 90% *Build up to a weight that's about 90% of your 1RM. *Then stay at that weight and bench press it for 3 reps for [...]
4/30/2024
Strength A1 - Front squat -4 x 3 @ 90% A2 - Tib raises -3 x 12 Workout 30-20-10 Crossover single unders KB Swings (53/35) Sit ups *Completed as 30 crossovers, 30 KB [...]
4/29/2024
Workout For time 400m run 20 Power Snatch 20 DB step ups 400m run 15 Power Snatch 15 Weighted step ups 400m run 10 Power Snatch 10 Weighted step ups 400m run 5 Power Snatch [...]
4/28/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Be sure to sign up for our day out at the ropes course at [...]
4/27/2024
Workout 20 min AMRAP 15 Amer. KB Swings (53/35) 20 Pistols (10/leg, alternating) 40 Double unders
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