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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 [...]
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 [...]
WOD
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Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead rest remainder of 90s *Heavy but good form *Overhead is [...]
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Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives [...]
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Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) 3 Burpee Box Jump Run 100m *30 minute cap [...]
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Strength A1 Bench Press 5-3-1-1-1 A2 DB Top Down Bent Over Row 4x16 (8/arm) WOD 15 KB Swings (1x70/1x53) 20 Bodyweight Reverse Lunges (10/side) 10 V-Ups *10 Minute Cap
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Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements in order and split them evenly, but sets/reps is up [...]
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Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike Pulse WOD 20 Minute AMRAP 8 DL (225/155) 12 Toes [...]
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