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Jen Does Stuff – Training Weekend in SNP — Saturday, Day 1
In addition to coaching at Old City, I have owned a dog walking and pet sitting business on my own for the last 3 years. Once a month I take a weekend off from working, [...]
Episode #11: Jen Jacobs – Wake Up. Show Up. Do Work.
Jen is the first coach we added to the team way back in October of 2013. Almost immediately Jen took over as the head coach for the morning classes and has been running our mornings [...]
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 [...]
WOD
071924
Sort of But Not Double Strength Day A1 - Bulgarian Split Squat 4x10/Leg - Heavy A2 - Supinating DB Bent Over Row 4x10/Arm - Heavy then, EMOM 16 1 - 2 KB Front Squat 1x10 [...]
071824
WOD AMRAP 15 10 DL (155/105) 12 Push-Ups Run 200m Shuttle* *200m Run as 2x100m Shuttle (sidewalk space allowing! be safe!) Time: Moderate Reps: Moderate Difficulty: Moderate (Muscle fatigue) Mobility 2 Rounds 1x90s Straddle Pancake [...]
071724
A1 Weighted Dips 4x5 or 4x5+ Strict Bodyweight Dips with pause 4x8+ Band Dips 4x5 Dip Negatives A2 Yates Row 4x10 - HEAVY WOD AMRAP 12 40 Double Unders 12 Toes to Bar 12 KB [...]
071624
Strength/Core EMOM 9 1 - Max Effort Hang 2 - Half Kneeling DB Wood-Chop 1x12 L/R 3 - Half Kneeling DB Wood-Chop 1x12 L/R *Try to hang a little longer than two weeks ago. If [...]
07/15/24
Strength Deadlift 3-3-3-3 *4 Challenging Sets of 3, ideally ascending weight WOD AMRAP 7 10 Alternating DB Snatch (50/35) 10 Side Shuffles (2 Long-ways Mats)
071324
EMOM 8 1 - KB Front Rack March (53/35) (controlled but Max Effort) 2 - Rest Partner WOD I go you go. 12 Rounds (6 Each) 6 Box Jump 6 Hand Release Pushup then 10 [...]
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