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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 [...]
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 [...]
WOD
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Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 Rounds for Time 25 Wall Balls (20/14) 20 Side Shuffles [...]
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Skill A1 - Handstand Kick Up Drill 4x5 *Hold top for a few seconds A2 - Straddle Plate Front Raise 4x10 *Most should do 10# plate Old City Benchmark "Ghost" 6 Rounds 1 Minute Max [...]
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Strength A1 Strict Dip 4x5 @ Weight 4x5+ @ Strict 4x8+ w/Band 4x5 Negatives (most preferable if you can't do dips.) A2 DB Bent Over Row 4x10 - Heavy WOD AMRAP 11 5 Push Press [...]
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Squat Mobility Circuit 1 - Paleo Chair 2x45-60s 2 - Banded Lateral Monster Walk 2x10 steps/direction 3 - Frog Pose - 2x45-60s Strength Meets WOD "Shorter Religion" 4 Rounds Max Reps Back Squat (155/105) 7 [...]
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Core Strength EMOM 9 1 - 45s Deadbug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 Partner WOD You Go I Go Team 400m Run (run [...]
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Core Strength EMOM 9 1 - 45s Dead Bug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 Partner WOD You Go I Go Team 400m Run [...]
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