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Ultra running with Jen – Running at night
Over Easter weekend I participated in the Chocolate Bunny Run. It's an annual event put on by the Virginia Happy Trails Running Club (VHTRC) and part of the MMT Training Academy. Over the years it [...]
The week ahead.. May 1st
Hey Old Cityzens! Welcome to May, and welcome to 1007 H Street! You're going to LOVE the new space! Plenty of space inside for bikes, to hang out before and after the workout, and new [...]
Game of Gainz – The New Gym
For those of you who don't know me, I love Game of Thrones. For those you who you who really don't know me, I also love parody videos. In celebration of our brand new (and [...]
The week ahead.. April 24th
Hey Old Cityzens! I hope you had a great weekend and are ready to get back in the gym. This is the last week at 810, so let's make it memorable and go out with [...]
2017 Capital City Open: My First Weightlifting Meet – Kayla Webb
About Me Hi Old Cityzens! My name is Kayla and for those who don’t know me, I’ve been a member at Old City for about two years. I joined in June 2015. I moved back [...]
The week ahead… April 17th
Hey Old Cityzens! I hope you had a GREAT weekend! Hopefully you didn't indulge *too* much during Easter or Passover. Admittedly, I'm a candy lover, so holidays can be tough when they are centered around [...]
WOD
3/27/2023
Strength A1 - Hang squat clean - Build to a heavy 2 then repeat that weight 2 times. A2 - Half kneeling landmine Press - 4 x 8/arm Strength 2 B1 - Romanian Deadlifts - [...]
3/26/2023
REST DAY! Get outside and do something fun. Or just relax! Enjoy some time alone if you can! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
3/25/2023
Strength Deadlift 3-3-3-2-2 Workout 3 rounds In 2 minutes 15/10 cal bike Max Dball over shoulder in time remaining (100/60) Rest as needed between rounds
3/24/2023
Strength Front squat 5 x 3 Workout For time 50 Air squats 50 KB swings (70/53) 50 Lunges/total steps Mobility/Accessory Work Couch stretch - 1 min/leg Crush grip bicep curls - 50 reps [...]
3/23/2023
Workout 2 rounds for time 15 Deadlifts (155/105) 30 Hand release push ups 90 Double unders 30 DB floor press (50/35) 15 Power cleans (155/105) Accessory Work Calf raises on plates - 3 x [...]
3/22/2023
Strength A1 - Tempo bench press - Build to a heavy 3 reps with a 3 sec negative each rep A2 - KB Pullovers - 3 x 10 Workout 8 min AMRAP 8 1-DB [...]
PREPARING YOU FOR LIFE
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