Blog

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 [...]

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 [...]

WOD

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Strength A1 Weighted Chin Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Strict Banded 4x5 @ Negatives A2 Dumbbell Lateral Box Step Up 4x8/leg *Aim for a plate stack or box where [...]

072524

Skill and Mobility A1 - Handstand Kick Up to Wall 3x5 *Hold top for 5s *Don't move your hands (IE, don't cartwheel forward) A2 Elephant Walk 3x20 (10/leg) *Hold Each Pulse for 2-3s WOD 4 [...]

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Strength A1 Bench Press 3x2 @ 95% A2 Powell Raise 3x10 WOD AMRAP 11 10 V-Up 15 Ring Row 30 Double Under

072324

Snatch Mobility 10 Minutes or So A1 - Pause Overhead Squat 3x5 -Empty Bar or PVC. Go slow and Stretch A2 - Dynamic Child's Pose on Foam Roller 3x8 - slow WOD 15 Rounds for [...]

072224

A1 Back Squat 3x2 @ ~95% A2 Box Jumps 4x3-5 *Immediately after Squats *Try to be as explosive as possible. This ain't cardio! "WOD" 4 Rounds AMRAP DB Floor Press (2x50/2x35) 100m Farmers Walk (2x50/2x35) [...]

072024

Partner WOD I go you go 8 Rounds (4 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Then 12 Rounds (6 Each) 100m Run 6 Pull-Ups 12 Sit-Ups Then 8 Rounds (4 [...]

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