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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 [...]
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 [...]
WOD
6/14/2024
Strength A1 - Deadlift -5 x 4 @ 80% A2 - Side plank rotations -3 x 8/side Workout 4 rounds of In 1 min, do 20 sec bike - max calories Max push [...]
6/13/2024
Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a heavy weight of the complex and repeat that weight 2-3 [...]
6/12/2024
Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and 24. Mobility QL Rig stretch - 1 min/side Roll out [...]
6/11/2024
Strength A1 - Bench press -5 x 4 @ 80% A2 - Gorilla Rows -3 x 8/arm Workout Old City Benchmark #7 For time 1,000m row Compare to 4/8/24 Click here to [...]
6/10/2024
Strength A1 - Back squat -5 x 4 @ 80% A2 - Tib raises -4 x 10 Workout 10 min AMRAP 6 Box jump over (24/20) 12 KB Swings (53/35) 6 KB Lunges/total [...]
6/9/2024
REST DAY! Get outside and do something fun. Or just relax! And get your meals ready for the week. - Yoga at 10am. See you tomorrow!
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