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The week ahead.. April 9th
Hey Old Cityzens! Shout out to everyone who reads my weekly and/or daily drivel. I realize sometimes it's forced.. I mean, highly encouraged ("DID YOU READ THE POST?? Well, if you did you'd already know [...]
Episode #12 – Jordan Klebanow: Self Love
Jordan is one of the most thoughtful and caring people I’ve met. In this conversation, we dive deep into the idea of loving yourself and loving others. This whole conversation is pretty much focused on [...]
The week ahead.. April 2nd
Hey Old Cityzens! I hope you had a great weekend/Passover/Easter and didn't get fooled by any April Fool's jokes. Well there won't be any tricks in my post, so I'll get right to the good [...]
The week ahead.. March 26th
Hey Old Cityzens! Phew!!! The CrossFit Open is OVER!! Well, not officially as you have until Monday night to get your scores in and Tuesday for Katie to approve them.. but BESIDES that.. The competitive [...]
Jen Does Stuff – Training Weekend in SNP — Saturday, Day 1
In addition to coaching at Old City, I have owned a dog walking and pet sitting business on my own for the last 3 years. Once a month I take a weekend off from working, [...]
Episode #11: Jen Jacobs – Wake Up. Show Up. Do Work.
Jen is the first coach we added to the team way back in October of 2013. Almost immediately Jen took over as the head coach for the morning classes and has been running our mornings [...]
WOD
6/13/2024
Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a heavy weight of the complex and repeat that weight 2-3 [...]
6/12/2024
Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and 24. Mobility QL Rig stretch - 1 min/side Roll out [...]
6/11/2024
Strength A1 - Bench press -5 x 4 @ 80% A2 - Gorilla Rows -3 x 8/arm Workout Old City Benchmark #7 For time 1,000m row Compare to 4/8/24 Click here to [...]
6/10/2024
Strength A1 - Back squat -5 x 4 @ 80% A2 - Tib raises -4 x 10 Workout 10 min AMRAP 6 Box jump over (24/20) 12 KB Swings (53/35) 6 KB Lunges/total [...]
6/9/2024
REST DAY! Get outside and do something fun. Or just relax! And get your meals ready for the week. - Yoga at 10am. See you tomorrow!
6/8/2024
Strength A1 - Deadlift -4 x 4 @ 80% *deadstop with 2 sec to lower the bar to knees before setting it back on the ground. A2 - Straight let hip abduction -4 x [...]
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