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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 [...]
The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the board. Use the time before/after class to work towards them [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter pastures of Dallas, TX. Before taking off, I wanted to [...]
WOD
062824
Front Squat Mobility 2 Easy Rounds 1x60s Butcher Block Stretch 1x60s Paleo Chair 1x15 Crossover Symmetry Face Pulls WOD AMRAP 17 5 Front Squat (135/95) 12 Side Shuffles 15 Ring Rows Run 400m Friendly Note: [...]
062724
A1 - Bulgarian Split Squat 4x8/leg A2 - Chin-Up Work: -4x5 w/weight -5x Max Effort Strict Chin Ups -- Accumulate 20+ over all sets -4x3-5 Chin Up Negatives - 5 second descent WOD AMRAP 9 [...]
062624
15 Rounds for Time 2 Shoulder to Overhead (155/105) 3 Burpee Pull-Up Run 100m *35 Minute Cap* *The idea here is HARD, but LOW Rep movements so you can focus on running. Choose an overhead [...]
062524
Strength A1 - Bench Press 5-5-5 A2 - Single Arm Dumbbell Bent Over Row 3x10/Arm WOD 4 Rounds 3 Minutes Work/3 Minutes Rest Row 500m In Time Remaining: Max Effort D-Ball Shoulders (100/60)' *Score is [...]
6/24/2024
Back Squat 5-5-5 WOD 8 Rounds 10 Toes to Bar 10 Wall Balls (20/14) *If you break on 10 consecutive Wall balls -> 3 Burpee Penalty* *14 Minute Cap*
6/23/2024
REST DAY! Get outside and do something fun. Or just relax! **Yoga is on hold until August** See you tomorrow!
PREPARING YOU FOR LIFE
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