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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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Core Strength EMOM 9 1 - 45s Dead Bug Hold 2 - Straight Arm Side Plank Pulse 1x12 3 - Straight Arm Side Plank Pulse 1x12 Partner WOD You Go I Go Team 400m Run [...]
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WOD 5 Rounds 3 Minutes Work/3 Minutes Rest Row 500/400 8 Burpee Over Rower Time Remaining: Max Effort Alternating DB Snatches (50/35) *Score is Snatch Reps *Scale Row to leave at least 30s for [...]
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Strength A1 - Ring Push-Up 4x8 *Feet and hands on same plane (feet on box?) *Scale to band assisted A2 - DB Incline Seal Row 4x10 *Bench on 24" Box WOD 4 Rounds for Time [...]
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Strength A1 Back Squat 5-3-1-1-1 *Read this as 5 challenging sets. Add weight when possible. Strength Meets WOD EMOM 12 1 - 12 DB Romanian Deadlift (2x50/2x40) 2 - 12 KB Pullover (35/26) 3 - [...]
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Skill Work A1 Handstand Kick-Up Drill 4x5 *Hands don't move (IE, don't forward cartwheel) *Hold handstand for 5s before dropping. *If you can, try to catch the handstand without the wall. (Use a partner?) A2 [...]
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Strength A1 Bench Press 5-3-1-1-1 *Read this as 5 "working," IE challenging, sets. When possible, add weight, but avoid failing reps. A2 DB Bent Over Row 4x10/Arm WOD AMRAP 9 Box Jumps (24"/20") Toes to [...]
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