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The week ahead.. March 5th
Hey Old Cityzens! How are your quads feeling from last week? Not just from 18.2/18.2a, but from the week? Fully recovered? Good! Let's hammer them again! Or.. y'know.. keep them in check so we can [...]
Episode #9: Will Campbell – ‘Meat’ the Farmer
My cousin Will Campbell has been raising cattle his whole life. In this podcast, we talk about the process of raising cattle, cattle genetics, beef markets, and transitioning a farm into a more holistic model [...]
Jen Does Stuff – not in the Open
I've been doing CrossFit now for nearly 10 years. I started back in 2008, and I remember my first workout, clear as day. 20 min AMRAP 10 Pull ups 10 Push ups 10 Box ups [...]
The week ahead.. February 26th
Hey Old Citizens! Oh, man! What a way to start off the CrossFit Open! That was a heckuva triplet - I hope you felt prepared for it. We're still going to throw in a few [...]
Jen Does Stuff – running and rowing and CrossFit and powerlifting and..
About a month ago in a weekly blog post I shamelessly plugged my ultra running blog series from 2017. Included was my final report from the race, months overdue. Thanks for waiting with bated breath [...]
Episode #8: David Drew – Internal Reflection and Motivation
David’s athletic career was primarily focused on Martial Arts. The mindset of “Internal Reflection” was forged through the highly disciplined study of Taekwondo David underwent for the majority of his life. Check out this podcast [...]
WOD
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Strength A1 Deadlift 5-5-5 A2 "Seated Straddle Plate Raise" 4x10 (15#/10#) WOD 5 Rounds of 1 Minute Work/2 Minutes Rest 7 Front Squat (135/95) In Time Remaining: Max Effort Burpees *Score is Burpee Total *Front [...]
071124
Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Half Kneeling DB Woodchop 1x12 (L or R) 3 - Half Kneeling DC Wooddhop 1x12 (L or R) WOD Row 750/600-500/400-250/200 [...]
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Strength A1 Bench Press 4x3@90% A2 DB "Supinating" Bent Over Row 4x10 @ Heavy *Supinating - at the bottom your thumb is at noon/north, at the top at 3/East WOD 5 Rounds for Time 2 [...]
070924
Front Rack Mobility EMOM 6 1 - Butcher Block Stretches x45s 2 - 5x 5 second PVC Front Squat 3 - 5x High Pull + Power Clean @ Empty Bar WOD AMRAP 20 3 Power [...]
070824
"Double But Really Lots of Strength Day" A1 Back Squat 4x3@90% A2 Box Jump 4x3-5 *Box Jump immediately after Squats B EMOM 12 1 - 8 Strict Press (115/75) 2 - 10+ Yates Row (Same [...]
070624
Strength EMOM 9 1 - Max Effort Dead Hang 2 - 1x10 Straight Arm Side Plank (L or R) 3 - 1x10 Straight Arm Side Plank (L or R) Partner WOD 14 Rounds of 90 [...]
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