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The week ahead.. June 5th
Hey Old Cityzens!.. and New Cityzens! I wanted to start off the week by welcoming new readers. This blog is posted every Sunday at 8PM (give or take a *few* minutes some weeks) and gives [...]
Training vs. Exercise
By: Sean Emery Last week Jordan K. asked a pretty awesome question that was essentially this: What's the difference between exercise and training and how do I transition from the former to the latter? Jordan [...]
The week ahead.. May 29th
Hey Old Cityzens! I hope you're enjoying the 3-day weekend and using the time to get in some much needed rest. We don't necessarily program any 'off' days since everyone has a different schedule - [...]
The week ahead.. May 22nd.
Hey Old Cityzens! Another week down.. one more until Memorial Day. Quick note about the weekend and Monday schedule.. Friday - NO CHANGE Saturday - NO CHANGE Sunday - "Murph" at 515 (normal class time). [...]
Ultra Running with Jen – MMT Race Report – Part 1 – “The back story”
Here it is, folks. I've been told people want "all the details" about the race so I won't hold back (okay I might just a little).. but I will swear and talk about poop and [...]
The week ahead.. May 15th
Hey Old Cityzens! Can you believe we're already half way through the month of May and 2 weeks into the new joint. How are you liking the place so far? Too big? Not big enough? [...]
WOD
3/10/2023
Strength A1 - Incline DB Bench press 8-8-8-8-8 A2 - Gorilla Rows - 3 x 8/arm Workout 5 RFT 7 Devil’s Press (50/35) 35 Double unders Accessory Work Calves and Biceps Accumulate 100 [...]
3/9/2023
Strength A1 - Split snatch 3-3-3-3-3 A2 - Banded face pull - 3 x 10 Strength 2 B1 - Hip Thrust - 3 x 10 B2 - Seated DB Z-Press - 4 x 8 Accessory/Mobility [...]
3/8/2023
Workout 20 min AMRAP 10 Wall balls (20/14) 10 Box jumps (30/24) 10 Toes to bar
3/7/2023
Strength A1 - Romanian Deadlift - 3 x 10 A2 - Strict hanging knee raises - Accumulate 30 reps in as few sets as possible Workout Old City Benchmark WOD #1 3 x 30 sec [...]
3/6/2023
Strength A1 - Back Squats -5 x 3 Workout 10 RFT 5 Burpees 5 KB Swings (53/35) 5 Goblet squats (53/35) Core Work Plank KB pull throughs - 2 x 20/total Supine toes to KB [...]
3/5/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym and outside. And HAPPY CINCO DE [...]
PREPARING YOU FOR LIFE
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