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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 [...]
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, [...]
WOD
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Core Strength EMOM 9 1 - 45s Deadbug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 Partner WOD You Go I Go Team 400m Run (run [...]
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Core Strength EMOM 9 1 - 45s Dead Bug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 Partner WOD You Go I Go Team 400m Run [...]
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WOD 5 Rounds 3 Minutes Work/3 Minutes Rest Row 500/400 8 Burpee Over Rower Time Remaining: Max Effort Alternating DB Snatches (50/35) *Score is Snatch Reps *Scale Row to leave at least 30s for [...]
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Strength A1 - Ring Push-Up 4x8 *Feet and hands on same plane (feet on box?) *Scale to band assisted A2 - DB Incline Seal Row 4x10 *Bench on 24" Box WOD 4 Rounds for Time [...]
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Strength A1 Back Squat 5-3-1-1-1 *Read this as 5 challenging sets. Add weight when possible. Strength Meets WOD EMOM 12 1 - 12 DB Romanian Deadlift (2x50/2x40) 2 - 12 KB Pullover (35/26) 3 - [...]
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Skill Work A1 Handstand Kick-Up Drill 4x5 *Hands don't move (IE, don't forward cartwheel) *Hold handstand for 5s before dropping. *If you can, try to catch the handstand without the wall. (Use a partner?) A2 [...]
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