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The week ahead.. February 19th
Hey Old Cityzens! THIS. IS. IT! The CrossFit Open starts THIS THURSDAY! If you haven't signed up already, what are you waiting for??! It's the road to the Fittest Exerciser on EARTH! Testing your level [...]
Episode #7 – Katie Rutterer: Mindfulness, Meditation, and Presence
This has been one of my favorite conversations thus far in the podcast series. I have a LONG conversation with Katie about meditation and mindfulness. Katie talks a lot about how a mindfulness practice helped [...]
The week ahead.. February 12th
Hey Old Cityzens! Oh man.. another great week completed, another great week ahead of us. One week closer to the CrossFit Open, too!. Are you #intheopen??? NO!!! Well if you have any questions, check out [...]
Episode #6: The CrossFit Open
The Open is upon us! This is a great opportunity to participate in one of the biggest competitions in the world! It's a great way to test yourself, push yourself, learn about yourself, and most importantly: [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope you had a great weekend and are ready to kill this first full week of February. So it looks like Punxsutawney Phil saw his shadow and predicted 6 more weeks [...]
Ultrarunning with Jen – A Crew’s Reflection – by Liam McLaughlin and Jordan Klebanow
“Don’t f#@k this up!” Jen yelled jogging into the first crew-accessible aid station. Folks standing nearby laughed while Jordan and I ran toward Jen. “Ah, mmhhh, arggh, we’ll try not to!?” Jordan stammered, handing Jen [...]
WOD
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Strength A1 Barbell Reverse Lunge 3x12 (6/leg) A2 Chest to Wall Handstand Hold 3x Max Effort *Scales to feet on box *Do your best to get your butt over your hands. WOD 9 Minute AMRAP [...]
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"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. Scaling appropriately is a must. *It is very hot, biking [...]
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Strength A1 Bench Press 4x3 @90% A2 Single Arm Dumbbell Bent Over Row 3x12 WOD "Flight Simulator" Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be unbroken *Rope must stop after each completed set *Scale Idea 1 - [...]
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For Time 50/40-40/32-30/24 Row Calories 40-30-20 Single Arm DB Overhead Lunge (50/35) 22-16-10 Toes to Bar *30 Minute Cap* *Choose a weight that your elbow can stay locked out* *Lunges can be forward, back, walking...* [...]
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Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)
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Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side Plank Pulse 1x10 ... Partner WOD 20 Rounds for Time [...]
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