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The week ahead.. April 16th
Hey Old Cityzens! Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns dreary. All I know is when it finally decides to [...]
Jen Does Stuff – taking a break from “stuff”
This is a tough post to write, but it has been about 3 weeks in the making. I just didn't see the writing on the wall, or I tried to read between the lines. I [...]
The week ahead.. April 9th
Hey Old Cityzens! Shout out to everyone who reads my weekly and/or daily drivel. I realize sometimes it's forced.. I mean, highly encouraged ("DID YOU READ THE POST?? Well, if you did you'd already know [...]
Episode #12 – Jordan Klebanow: Self Love
Jordan is one of the most thoughtful and caring people I’ve met. In this conversation, we dive deep into the idea of loving yourself and loving others. This whole conversation is pretty much focused on [...]
The week ahead.. April 2nd
Hey Old Cityzens! I hope you had a great weekend/Passover/Easter and didn't get fooled by any April Fool's jokes. Well there won't be any tricks in my post, so I'll get right to the good [...]
The week ahead.. March 26th
Hey Old Cityzens! Phew!!! The CrossFit Open is OVER!! Well, not officially as you have until Monday night to get your scores in and Tuesday for Katie to approve them.. but BESIDES that.. The competitive [...]
WOD
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Strength Skill Work A1 - Handstand Feet Switches 4x30s or more - slow switches 2x Chest to Wall 2x Back to Wall A2 - Seated Straddle Plate Front Raise 3x10 - 10# plate or so [...]
082224
Strength A1 - Bulgarian Split Squat 4x8/leg A2 - Strict Pull-Up Work 4x5 @ Weighted 4x5+ @ Bodyweight Strict Tempo 4x8+ @ Band 4x5 @ 5s Negatives WOD 5 Rounds for Time 12 Box Jumps [...]
082124
Strength A1 - Dip 4x5 @ Weighted 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x5 @ Negative A2 - DB Top Down Row 3x16 - Heavy WOD AMRAP 9 Toes to Bar 4-6-8-10-12... 2xKB Front [...]
082024
Power Clean Front Rack Mobility -So you're really good at the WOD "Jogging" Warm-Up -So you're primed for the WOD WOD 4 Rounds 2 Minute AMRAP 15/12 Assault Bike Cal Remaining Time: Max Effort Power [...]
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Core Strength 9 Minute EMOM 1 - Turkish Sit-Up - 1x8 2 - Turkish Sit-Up - 1x8 3 - Superman Hamstring Curl - 1x15 WOD KB Swing (53/35) 50-40-30-20-10 10 Push-Ups Run 200m [...]
081724
Core Strength EMOM 9 1 - Med Ball Deadbug Hold 1x45s 2 - Side Plank Rotation 1x15 3 - Side Plank Rotation 1x15 Partner WOD You Go I Go 6 Rounds (3 Each) 8 DBall [...]
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