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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
062924
Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side Plank Pulse 1x10 ... Partner WOD 20 Rounds for Time [...]
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*
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