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Episode #19 – Jenn Power: Creating a Healthy Fitness Relationship
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Episode #19 – Jenn Power: Creating a Healthy Fitness Relationship

For those of you who are long term Old City members, you’ll remember the staple coach that was Jenn Power. She helped hold down the fort in the afternoon for the first few years [...]

The week ahead.. July 9th

Hey Old Cityzens! I hope you had a great week and weekend. Things seemed a bit "off" with the holiday in the middle of the week, but I hope it gave you a chance to [...]

The week ahead.. July 2nd

Hey Old Cityzens! Oh man.. what an end to the month with some HEYUGE deadlift PRs. Seriously.. check out the Old City whiteboard! But the picture doesn't tell the whole story of what you all [...]

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 [...]

WOD

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Strength A1 - Ring Push-Up 4x8 *Feet and hands on same plane (feet on box?) *Scale to band assisted A2 - DB Incline Seal Row 4x10 *Bench on 24" Box WOD 4 Rounds for Time [...]

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Strength A1 Back Squat 5-3-1-1-1 *Read this as 5 challenging sets. Add weight when possible. Strength Meets WOD EMOM 12 1 - 12 DB Romanian Deadlift (2x50/2x40) 2 - 12 KB Pullover (35/26) 3 - [...]

Skill Work A1 Handstand Kick-Up Drill 4x5 *Hands don't move (IE, don't forward cartwheel) *Hold handstand for 5s before dropping. *If you can, try to catch the handstand without the wall. (Use a partner?) A2 [...]

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Strength A1 Bench Press 5-3-1-1-1 *Read this as 5 "working," IE challenging, sets. When possible, add weight, but avoid failing reps. A2 DB Bent Over Row 4x10/Arm WOD AMRAP 9 Box Jumps (24"/20") Toes to [...]

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Core Strength A1 - KB Lateral Squat with Hand Off ("Seth Currys") 1x20 A2 - Straight Arm Side Plank 1x10 A3 - Straight Arm Side Plank 1x10 WOD Partner WOD You go I go 12 [...]

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Strength A1 Weighted Chin Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Strict Banded 4x5 @ Negatives A2 Dumbbell Lateral Box Step Up 4x8/leg *Aim for a plate stack or box where [...]

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