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Jen Does Stuff – not in the Open
I've been doing CrossFit now for nearly 10 years. I started back in 2008, and I remember my first workout, clear as day. 20 min AMRAP 10 Pull ups 10 Push ups 10 Box ups [...]
The week ahead.. February 26th
Hey Old Citizens! Oh, man! What a way to start off the CrossFit Open! That was a heckuva triplet - I hope you felt prepared for it. We're still going to throw in a few [...]
Jen Does Stuff – running and rowing and CrossFit and powerlifting and..
About a month ago in a weekly blog post I shamelessly plugged my ultra running blog series from 2017. Included was my final report from the race, months overdue. Thanks for waiting with bated breath [...]
Episode #8: David Drew – Internal Reflection and Motivation
David’s athletic career was primarily focused on Martial Arts. The mindset of “Internal Reflection” was forged through the highly disciplined study of Taekwondo David underwent for the majority of his life. Check out this podcast [...]
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 [...]
WOD
6/1/2024
Workout For time 400m run 21 Power cleans (135/95) 21 Front squats 400m run 15 Power cleans 15 Front squats 400m run 9 Power cleans 9 Front squats 400m run
5/31/2024
Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - KB/DB Pullovers on medball - 3 x 10 Workout [...]
5/30/2024
Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every set. A2 - Single leg calf raises -3 x [...]
5/29/2024
Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - 1 min/leg
5/28/2024
Strength A1 - Deadlift -3 x 5 @ 80% A2 - Frog pumps with DB -3 x 15 Workout 5 RFT 12 DB Lunges/total steps (50/35) 9 DB Hang power cleans 6 DB [...]
5/27/2024
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to run [...]
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