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The week ahead.. February 19th
Hey Old Cityzens! THIS. IS. IT! The CrossFit Open starts THIS THURSDAY! If you haven't signed up already, what are you waiting for??! It's the road to the Fittest Exerciser on EARTH! Testing your level [...]
Episode #7 – Katie Rutterer: Mindfulness, Meditation, and Presence
This has been one of my favorite conversations thus far in the podcast series. I have a LONG conversation with Katie about meditation and mindfulness. Katie talks a lot about how a mindfulness practice helped [...]
The week ahead.. February 12th
Hey Old Cityzens! Oh man.. another great week completed, another great week ahead of us. One week closer to the CrossFit Open, too!. Are you #intheopen??? NO!!! Well if you have any questions, check out [...]
Episode #6: The CrossFit Open
The Open is upon us! This is a great opportunity to participate in one of the biggest competitions in the world! It's a great way to test yourself, push yourself, learn about yourself, and most importantly: [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope you had a great weekend and are ready to kill this first full week of February. So it looks like Punxsutawney Phil saw his shadow and predicted 6 more weeks [...]
Ultrarunning with Jen – A Crew’s Reflection – by Liam McLaughlin and Jordan Klebanow
“Don’t f#@k this up!” Jen yelled jogging into the first crew-accessible aid station. Folks standing nearby laughed while Jordan and I ran toward Jen. “Ah, mmhhh, arggh, we’ll try not to!?” Jordan stammered, handing Jen [...]
WOD
4/9/2024
Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# *Each round starts with a 400m run. *When you get [...]
4/8/2024
Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last set A2 - Gorilla Rows -3 x 8/arm [...]
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/6/2024
Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run
4/5/2024
Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar A2 - Straight leg hip abduction -3 x 8/side Workout Tabata Hollow hold Arch hold *Hold [...]
4/4/2024
Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - 3 jumps in succession for max distance. Repeat 2 more [...]
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