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Ultra Running with Jen – Waterfall Trail (WTF) 50K report
So I wanted to follow up my first post, announcing this blog series, with a recap of the 50k that I ran January 15th. I first learned about the event in mid December. I [...]
Workshops with Dr. Mike T. Nelson
One of our core values at Old City CrossFit is to constantly pursue wisdom. Whether you're a high-performing athlete or a relative CrossFit rookie, one simple fact is true: the more you know about your body, [...]
The week ahead.. February 6th
Hey Old Cityzens! Every day, we're getting closer and closer to the move into 1007. If you have a few seconds before or after class, swing by and check it out! Programming wise, we're also [...]
The week ahead.. January 30th
Hey Old Cityzens.. I hope you enjoyed "StretchFlix and Chill" on Friday. Remember that mobility doesn't end when you leave the gym. Try to accumulate 30 minutes each day to help improve your range of [...]
The week ahead.. January 23rd
Hey Old Cityzens! I hope you had a great weekend and are ready to get back to work. I wanted to start off with a discussion about post-workout recovery. This isn't just referring to the [...]
Ultra Running with Jen – The start of a series.
I've been hearing questions and comments about the 50K trail race from this past weekend, and I've decided to start a blog series for the next 5 months so you can follow my training - [...]
WOD
3/11/2023
Partner Workout 20 RFT 7/5 Calorie bike 3 Strict Chest to bar pull ups 1 Deadlift (225/155) P1 completes all 3 movements while P2 rests. When P1 is done, P2 completes all 3 movements. The [...]
3/10/2023
Strength A1 - Incline DB Bench press 8-8-8-8-8 A2 - Gorilla Rows - 3 x 8/arm Workout 5 RFT 7 Devil’s Press (50/35) 35 Double unders Accessory Work Calves and Biceps Accumulate 100 [...]
3/9/2023
Strength A1 - Split snatch 3-3-3-3-3 A2 - Banded face pull - 3 x 10 Strength 2 B1 - Hip Thrust - 3 x 10 B2 - Seated DB Z-Press - 4 x 8 Accessory/Mobility [...]
3/8/2023
Workout 20 min AMRAP 10 Wall balls (20/14) 10 Box jumps (30/24) 10 Toes to bar
3/7/2023
Strength A1 - Romanian Deadlift - 3 x 10 A2 - Strict hanging knee raises - Accumulate 30 reps in as few sets as possible Workout Old City Benchmark WOD #1 3 x 30 sec [...]
3/6/2023
Strength A1 - Back Squats -5 x 3 Workout 10 RFT 5 Burpees 5 KB Swings (53/35) 5 Goblet squats (53/35) Core Work Plank KB pull throughs - 2 x 20/total Supine toes to KB [...]
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