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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 [...]
The Old City Goal Setting Method: Introduction
A few months ago, Old Cityzen Jordan asked a profound question in our Facebook community group: “Can we organize an informal convo/workshop on goal setting and tracking workouts?” That question sparked an amazing conversation among [...]
The week ahead.. July 24th
Hey folks! I hope you had a great weekend despite the heat. Get used to it as it's gonna be here a couple more months. Ahh.. summer in DC, right?? With that said, I know [...]
WOD
2/28/2024
Workout 20 min AMRAP 500/400m row 12 Pistols/total, alt legs 15 Bodyweight* bench press *Load up the barbell equivalent to what you currently weigh. Scale it to 3/4 or 1/2 your BW, or a weight [...]
2/27/2024
Strength A1 - Deadlift -3-3-3-3* *All reps are deadstop A2 - Frog pumps with DB -3 x 15 Workout 10 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 [...]
2/26/2024
Strength A1 - Back squat -5-5-3-3* *With a 1 sec pause at the bottom of each rep A2 - Calf raises on a plate -3 x 15 Workout 6 RFT 6 Burpees over [...]
2/25/2024
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. *Gainz Club is cancelled this week* See you tomorrow!
2/24/2024
Strength A1 - Bench Press -5-5-3-3* *with 1 sec pause at top every rep, 1 sec pause at chest on first rep every set A2 - Powell Raise -4 x 8/arm Workout In [...]
2/23/2024
Strength 1 A1 - Push jerk - Build to a heavy 3 reps A2 - Narrow stance split squat -3 x 8/leg Strength 2 B1 - Yates Row - 4 x 10 B2 - Candlestick [...]
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