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The week ahead.. April 23rd
Hey Old Cityzens! Spring is coming, right? Oh man, it's teasing us! But you KNOW that once it starts getting warm/hot, conversation is going to shift from "it's SO COLD when will it start to [...]
Episode #13 – Amy Rzepka: Empower Yourself
Amy Rzpeka is a mom of two, a wife, a professional, and and all around wonderful person. This conversation dives into the importance of taking care of yourself and carving out time to prioritize filling [...]
The week ahead.. April 16th
Hey Old Cityzens! Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns dreary. All I know is when it finally decides to [...]
Jen Does Stuff – taking a break from “stuff”
This is a tough post to write, but it has been about 3 weeks in the making. I just didn't see the writing on the wall, or I tried to read between the lines. I [...]
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 [...]
WOD
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Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements in order and split them evenly, but sets/reps is up [...]
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Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike Pulse WOD 20 Minute AMRAP 8 DL (225/155) 12 Toes [...]
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Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 Rounds for Time 25 Wall Balls (20/14) 20 Side Shuffles [...]
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Skill A1 - Handstand Kick Up Drill 4x5 *Hold top for a few seconds A2 - Straddle Plate Front Raise 4x10 *Most should do 10# plate Old City Benchmark "Ghost" 6 Rounds 1 Minute Max [...]
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Strength A1 Strict Dip 4x5 @ Weight 4x5+ @ Strict 4x8+ w/Band 4x5 Negatives (most preferable if you can't do dips.) A2 DB Bent Over Row 4x10 - Heavy WOD AMRAP 11 5 Push Press [...]
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Squat Mobility Circuit 1 - Paleo Chair 2x45-60s 2 - Banded Lateral Monster Walk 2x10 steps/direction 3 - Frog Pose - 2x45-60s Strength Meets WOD "Shorter Religion" 4 Rounds Max Reps Back Squat (155/105) 7 [...]
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