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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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WOD 5 Rounds for Time Run 400m 3 Hang Power Clean (135/95) 3 Front Squat 3 Shoulder to Overhead
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STRENGTH A1 - 1s Pause Floor Press 3x6 A2 - DB Bent Over Row 3x12/Arm WOD 21-15-9 Deadlift (225/155) 7-5-3 Wall Walk 50 Double Unders
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STRENGTH A1 - Bulgarian Split Squat 4x5/leg A2 - Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD 3 Rounds Row 500/400m 25 Sit-Ups 20 Box Step Ups [...]
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WOD 10 Rounds 3 Power Snatch (135/95) 4 Burpee Pull-Up Rest 30s
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Strength A1 Front Squat + Back Squat Complex 4x 4 Front Squat + 8 Back Squat Strengthy WOD EMOM 12 1 - 1x8 Strict Press (115/85) 2 - 1xMax Effort Yates Row (Same Weight)* 3 [...]
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Partner WOD Divide However For Time 60 Wall Balls (20/14) 40 Push-Up to Renegade Row (2x50/2x35) 80 Box Jumps (24"/20") 40 Pull-Ups 60 Alternating Box Step Ups (1x50/1x35)(24"/20") Rest 2 Minutes, then: 40 Back to [...]
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