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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 [...]
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 [...]
WOD
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September Beach Strength EMOM 9 1 - 1x10 Back to Wall DB Hammer Curl 2 - 1x10 DB Skull Crusher 3 - 1x10 Band Face Pull Partner WOD You Go I Go 1k Row Relay [...]
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Core Strength EMOM 9 1 - 1x8 Turkish Sit-Up 2 - 1x8 Turkish Sit-Up 3 - 1x15 Superman Hamstring Curl WOD AMRAP 19 10 Wall Balls (20/14) 6 Toes to Bar Run 100m
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Strength A1 - Weighted Dip 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 - DB Incline Seal Row 4x10 *Use 24" Box WOD 3 Rounds for Time 20 [...]
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Strength Every 2 Minuntes for 7 Rounds: 3 Power Cleans Rest Remainder of 2 minutes *Start with a moderate challenge, but can add weight as you go* WOD 10 Minute AMRAP 2 Barbell Complex (135/95)* [...]
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WOD 24 Minute AMRAP 3 Rounds of Cindy* Row 500/400m *Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats Mobility A1 Couch Stretch 2x90s/side (foot on bench) A2 Couch Stretch 2x90s/other side A3 Seated Straddle [...]
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Skill/Strength A1 Box Handstand Push-Up 4x5+ @ Highest Box Possible *Record box height and reps *Get more than 5? Increase box height and slow tempo A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight [...]
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