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Old City Goal Setting Method: Weekly & Daily Actions!
So you have your 90-Day Goal.... ...Now what? It's time to create a weekly and daily action plan to start getting the work done to reach this goal and plan for roadblocks. Step #1- Break [...]
The Week Ahead.. August 14th
Hey Old Cityzens.. I hope you had another great weekend and were able to spend some time outside. Me? I'm getting back into running and got in a good 10 mile trail run again. Look [...]
The Old City Goal Setting Method: Timeline Planning
(Actually by Katie Rutterer) Previously, we’ve invited you to dream big and set your sights high to create a dream goal. Now it’s time to set up a timeline for that goal. You may have [...]
The week ahead.. August 7th
Hey Old Cityzens! Keeping this one short, but still keeping it focused on shoulder health. With the CrossFit Games this past weekend, Crossover Symmetry has been having a sale - 15% off your order over [...]
The Old City Goal Setting Method: Defining Your Why
(Actually by Katie Rutterer) One of the big reasons that we set goals is to recognize our own potential. You might be chugging along—working out a couple days a week, eating and sleeping ok, not [...]
The week ahead.. July 31st
Hey Old Cityzens! I hope you had a great week! What did you think of those D-balls on Wednesday?! I hope you're ready for some more this week! We'll also be getting on the bikes [...]
WOD
3/8/2024
CrossFit Open WOD 24.1 20 min AMRAP 300-meter row 10 deadlifts (185/125) 50 double-unders Check out the CrossFit Games Website for the workout and movement standards.
3/7/2024
Strength A1 - Bench press -3-3-3-3* *1 sec pause at the chest on the 1st rep every set. *Increase the weight on the bar each set. A2 - DB Pullover on med ball -4 [...]
3/6/2024
Strength 1 A - Power clean and jerk - Build to a heavy double of the complex B - EMOM x 9 - 3 reps - power clean and jerk *Every minute on the minute [...]
3/5/2024
Workout For time 10 Lunges 10 Push ups 20 Double unders 20 Lunges 20 Push ups 40 Double unders 30 Lunges 30 Push ups 60 Double unders 40 Lunges 40 Push ups 80 Double unders [...]
3/4/2024
Strength A1 - Deadlift -3 x 5 *deadstop on all reps *Take about 3-4 sets to build up to your heavy weight, then stay there for the 3 working sets at that weight. A2 [...]
3/3/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
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