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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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Core Strength EMOM 9 1 - Med Ball Deadbug Hold 1x45s 2 - Side Plank Rotation 1x15 3 - Side Plank Rotation 1x15 Partner WOD You Go I Go 6 Rounds (3 Each) 8 DBall [...]

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Strength A1 Back Squat 5-3-1-1-1 *Go heavy but keep form awesome. WOD 5 Rounds 2 Wall Walk 10 Jumping Lunges 15 Ring Row *12 minute Cap

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Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead rest remainder of 90s *Heavy but good form *Overhead is [...]

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Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives [...]

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Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) 3 Burpee Box Jump Run 100m *30 minute cap [...]

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Strength A1 Bench Press 5-3-1-1-1 A2 DB Top Down Bent Over Row 4x16 (8/arm) WOD 15 KB Swings (1x70/1x53) 20 Bodyweight Reverse Lunges (10/side) 10 V-Ups *10 Minute Cap

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