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Episode #5: Claire Bowe – Pelvic Floor Dysfunction (and what to do about it)
Do you pee when you jump rope? What about when you sneeze? Did things never really get back to normal after your pregnancy? Are you a guy with similar issues? What about erectile dysfunction? All of [...]
Ultra Running with Jen – MMT Race Report – Part 2 – “The Race”
**Nearly 9 months after the race... FINALLY!!!** Hopefully you enjoyed part 1, which briefly covered why I wanted to get back into trail running as well as a few races leading up to the Massanutten [...]
The week ahead.. January 29th
Hey Old Cityzens! Hope everyone had a greet weekend and are looking forward to more good things this week. This past Saturday we wrapped up our third workshop and second on Olympic lifting. Keep an [...]
Episode 4: Jazmyne McBride – a life of Gymnastics
Jazmyne McBride is Old City Gymnastics Head Coach. With an entire lifetime of gymnastics training under her belt, Jazmyne tells us what it's like to enter high-level gymnastics training as a kid. She explains what [...]
The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the board. Use the time before/after class to work towards them [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter pastures of Dallas, TX. Before taking off, I wanted to [...]
WOD
4/3/2024
Workout Old City Benchmark WOD #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 10/16/23 Click [...]
4/2/2024
Strength A1 - Bench press -3 x 5 @ 75% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises -3 x 10/arm Workout 3 RFT 50 [...]
4/01/2024
Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of 3 down, 1 sec pause at the bottom on the [...]
3/31/2024
REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow!
3/30/2024
Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set A2 - DB pullover on med ball -4 x 10 [...]
3/29/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
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