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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
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Strength A1 Back Squat 5-3-1-1-1 *Go heavy but keep form awesome. WOD 5 Rounds 2 Wall Walk 10 Jumping Lunges 15 Ring Row *12 minute Cap
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Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead rest remainder of 90s *Heavy but good form *Overhead is [...]
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Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives [...]
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Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) 3 Burpee Box Jump Run 100m *30 minute cap [...]
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Strength A1 Bench Press 5-3-1-1-1 A2 DB Top Down Bent Over Row 4x16 (8/arm) WOD 15 KB Swings (1x70/1x53) 20 Bodyweight Reverse Lunges (10/side) 10 V-Ups *10 Minute Cap
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Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements in order and split them evenly, but sets/reps is up [...]
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