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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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Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike Pulse WOD 20 Minute AMRAP 8 DL (225/155) 12 Toes [...]
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Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 Rounds for Time 25 Wall Balls (20/14) 20 Side Shuffles [...]
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Skill A1 - Handstand Kick Up Drill 4x5 *Hold top for a few seconds A2 - Straddle Plate Front Raise 4x10 *Most should do 10# plate Old City Benchmark "Ghost" 6 Rounds 1 Minute Max [...]
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Strength A1 Strict Dip 4x5 @ Weight 4x5+ @ Strict 4x8+ w/Band 4x5 Negatives (most preferable if you can't do dips.) A2 DB Bent Over Row 4x10 - Heavy WOD AMRAP 11 5 Push Press [...]
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Squat Mobility Circuit 1 - Paleo Chair 2x45-60s 2 - Banded Lateral Monster Walk 2x10 steps/direction 3 - Frog Pose - 2x45-60s Strength Meets WOD "Shorter Religion" 4 Rounds Max Reps Back Squat (155/105) 7 [...]
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Core Strength EMOM 9 1 - 45s Deadbug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 Partner WOD You Go I Go Team 400m Run (run [...]
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