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Episode 1 – Sean Emery
So we're starting a podcast! Why a podcast? Mostly because I like talking more than writing (and hopefully you like listening more than you like reading.) ...And because I listen to podcasts all of the time [...]
The week ahead.. December 25th
Hey Old Cityzens! A belated 'Merry Christmas' to all who celebrate! Even if you don't, I hope you were able to spend some time with family and friends this weekend. If you're around this week, [...]
The week ahead.. December 18th
Hey Old Cityzens! We're coming down to the wire with the holidays on the horizon. Actually, Hanukkah ends on Wednesday while the Winter Solstice starts on Thursday, so there's a lot to celebrate this week. [...]
The week ahead.. December 11th
Hey Old Cityzens! WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, I'm guessing there were quite a few people nursing some [...]
The week ahead.. December 4th
Hey Old Cityzens! Welcome to December! Who's ready for the cold? The SNOW?? It's gonna happen whether you like it or not, so be prepared. With that said, yes, we will still be going outside [...]
The week ahead.. November 27th
Hey Old Cityzens! I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. A quick reminder that if you are traveling - either [...]
WOD
6/2/2024
REST DAY! Get outside and do something fun. Or just relax! **No yoga today - Leela is sick. See you tomorrow!
6/1/2024
Workout For time 400m run 21 Power cleans (135/95) 21 Front squats 400m run 15 Power cleans 15 Front squats 400m run 9 Power cleans 9 Front squats 400m run
5/31/2024
Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - KB/DB Pullovers on medball - 3 x 10 Workout [...]
5/30/2024
Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every set. A2 - Single leg calf raises -3 x [...]
5/29/2024
Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - 1 min/leg
5/28/2024
Strength A1 - Deadlift -3 x 5 @ 80% A2 - Frog pumps with DB -3 x 15 Workout 5 RFT 12 DB Lunges/total steps (50/35) 9 DB Hang power cleans 6 DB [...]
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