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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 [...]
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 [...]
WOD
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WOD AMRAP 15 10 DL (155/105) 12 Push-Ups Run 200m Shuttle* *200m Run as 2x100m Shuttle (sidewalk space allowing! be safe!) Time: Moderate Reps: Moderate Difficulty: Moderate (Muscle fatigue) Mobility 2 Rounds 1x90s Straddle Pancake [...]
071724
A1 Weighted Dips 4x5 or 4x5+ Strict Bodyweight Dips with pause 4x8+ Band Dips 4x5 Dip Negatives A2 Yates Row 4x10 - HEAVY WOD AMRAP 12 40 Double Unders 12 Toes to Bar 12 KB [...]
071624
Strength/Core EMOM 9 1 - Max Effort Hang 2 - Half Kneeling DB Wood-Chop 1x12 L/R 3 - Half Kneeling DB Wood-Chop 1x12 L/R *Try to hang a little longer than two weeks ago. If [...]
07/15/24
Strength Deadlift 3-3-3-3 *4 Challenging Sets of 3, ideally ascending weight WOD AMRAP 7 10 Alternating DB Snatch (50/35) 10 Side Shuffles (2 Long-ways Mats)
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EMOM 8 1 - KB Front Rack March (53/35) (controlled but Max Effort) 2 - Rest Partner WOD I go you go. 12 Rounds (6 Each) 6 Box Jump 6 Hand Release Pushup then 10 [...]
071224
Strength A1 Deadlift 5-5-5 A2 "Seated Straddle Plate Raise" 4x10 (15#/10#) WOD 5 Rounds of 1 Minute Work/2 Minutes Rest 7 Front Squat (135/95) In Time Remaining: Max Effort Burpees *Score is Burpee Total *Front [...]
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