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The week ahead.. March 5th
Hey Old Cityzens! How are your quads feeling from last week? Not just from 18.2/18.2a, but from the week? Fully recovered? Good! Let's hammer them again! Or.. y'know.. keep them in check so we can [...]
Episode #9: Will Campbell – ‘Meat’ the Farmer
My cousin Will Campbell has been raising cattle his whole life. In this podcast, we talk about the process of raising cattle, cattle genetics, beef markets, and transitioning a farm into a more holistic model [...]
Jen Does Stuff – not in the Open
I've been doing CrossFit now for nearly 10 years. I started back in 2008, and I remember my first workout, clear as day. 20 min AMRAP 10 Pull ups 10 Push ups 10 Box ups [...]
The week ahead.. February 26th
Hey Old Citizens! Oh, man! What a way to start off the CrossFit Open! That was a heckuva triplet - I hope you felt prepared for it. We're still going to throw in a few [...]
Jen Does Stuff – running and rowing and CrossFit and powerlifting and..
About a month ago in a weekly blog post I shamelessly plugged my ultra running blog series from 2017. Included was my final report from the race, months overdue. Thanks for waiting with bated breath [...]
Episode #8: David Drew – Internal Reflection and Motivation
David’s athletic career was primarily focused on Martial Arts. The mindset of “Internal Reflection” was forged through the highly disciplined study of Taekwondo David underwent for the majority of his life. Check out this podcast [...]
WOD
4/15/2024
Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar then, 800m run *Reps on the lunges are total steps. [...]
4/14/2024
REST DAY! Get outside and do something fun. Or just relax! And look up at the sky! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/13/2024
Strength A1 - Front squat -4 x 4 @ 75% *3 sec tempo, 1 sec pause on all reps. A2 - Tib raises - 3 x 12 Workout 4 RFT 200m run 10 Burpees [...]
4/12/2024
Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar
4/11/2024
Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep A2 - Side plank rotations -3 x 8/side Workout 8 min AMRAP 8 Single DB renegade [...]
4/10/2024
Strength 1 A1 - Power snatch - Hang power snatch - Overhead squat -Build to a heavy single of the complex, and repeat that weight a total of 3 times. A2 - Top support knee [...]
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