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The week ahead.. March 19th
Hey Old Cityzens! Oh man.. how 'bout that 18.4?? How's your low back feeling? I hope 'smoked' isn't your answer, and that you're giving yourself a little TLC this weekend. #selflove #selfcare Speaking of weekend.. [...]
Jen Does Stuff – Reverse Ring and Preparation.. or lack of it
A few weekends ago I completed The Reverse Ring, which is a 71 mile counter clockwise circuit run of the Massanutten trail. Its sister run is The Ring, which is traditionally held Labor Day weekend, [...]
The week ahead.. March 12th
Hey Old Cityzens! First off.. shout out to everyone that reads these posts... aka, my nonsense, my drivel. I started these weekly posts at the end of October 2016 to help members plan ahead. I'm [...]
Episode #10: Meg Emery – Discovering your Unique Genius
Meg’s my little sister and also runs our Swim School! In this conversation, we dive into the mountain of obstacles and challenges Meg had to overcome to find success. Meg’s story and this conversation is [...]
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 [...]
WOD
6/7/2024
Strength 1 Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power snatch from [...]
6/6/2024
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 4/3/24 Click HERE [...]
6/5/2024
Strength A1 - Bench Press -4 x 4 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises - 3 x 10/arm Workout 5 RFT [...]
6/4/2024
Strength A1 - Back squats -4 x 4 @ 80% *2 sec tempo, 1 sec pause at the bottom on first rep of every set. A2 - Lateral band walks -4 x 10/each direction [...]
6/3/2024
Workout For time 150 Double unders 100 DB Step ups (20” - 1-DB) 75 Sit ups 50 DB Hang power cleans (50/35) 25 Handstand push ups *Complete the movements/reps in the order listed. Mobility [...]
6/2/2024
REST DAY! Get outside and do something fun. Or just relax! **No yoga today - Leela is sick. See you tomorrow!
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