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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 [...]
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 [...]
WOD
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Strength A1 Barbell Glute Bridge (~60-80% DL) 3x12 *2s Pause at top *Use Hip Circle A2 Hanging L-Sit 3xAccumulate 30s *Scale to Hanging Tuck Partner WOD 4 Rounds of 3 Minute AMRAP/1 Minute Rest 3 [...]
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Strength Skill Work A1 - Handstand Feet Switches 4x30s or more - slow switches 2x Chest to Wall 2x Back to Wall A2 - Seated Straddle Plate Front Raise 3x10 - 10# plate or so [...]
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Strength A1 - Bulgarian Split Squat 4x8/leg A2 - Strict Pull-Up Work 4x5 @ Weighted 4x5+ @ Bodyweight Strict Tempo 4x8+ @ Band 4x5 @ 5s Negatives WOD 5 Rounds for Time 12 Box Jumps [...]
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Strength A1 - Dip 4x5 @ Weighted 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x5 @ Negative A2 - DB Top Down Row 3x16 - Heavy WOD AMRAP 9 Toes to Bar 4-6-8-10-12... 2xKB Front [...]
082024
Power Clean Front Rack Mobility -So you're really good at the WOD "Jogging" Warm-Up -So you're primed for the WOD WOD 4 Rounds 2 Minute AMRAP 15/12 Assault Bike Cal Remaining Time: Max Effort Power [...]
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Core Strength 9 Minute EMOM 1 - Turkish Sit-Up - 1x8 2 - Turkish Sit-Up - 1x8 3 - Superman Hamstring Curl - 1x15 WOD KB Swing (53/35) 50-40-30-20-10 10 Push-Ups Run 200m [...]
PREPARING YOU FOR LIFE
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