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The week ahead.. July 17th
Hey folks! I hope you are having a great weekend and are enjoying the last few hours before the start of a new week. Use this time to form some good habits going into the [...]
The week ahead.. July 10th
Hey Old Cityzens.. I hope you had a great weekend and had fun at the stand up paddle board event today. If you didn't make it, be sure to check out Capital SUP DC on [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed right on us! Whew! How 'bout that humidity?! Reminder that [...]
The week ahead.. June 26th
Hey Old Cityzens! Hope you had a great weekend. I have a lot I want to cover before I get to my main topic of discussion and then the overview for the week. First off, [...]
2017 Great Chesapeake Bay Swim – Race Report, by Kate Kaufer
2017 Great Chesapeake Bay Swim - Race Report "4.4 Miles to Dry Land, or 'Why the hell can't you people adopt the metric system?'" Hello, I'm Kate, and I can't do a pull-up ... I [...]
The week ahead… June 19th
Hey gang.. We made it through another week, and a HOT one at that! Speaking of 'hot', how are your buns feeling from the Bulgarian split squats, single leg RDLs, and lunges? Did I miss [...]
WOD
2/22/2024
Workout Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 9/28/23 Compare to 7/26/23
2/21/2024
Strength A1 - Deadlift -5-5-3-3 *deadstop A2 - Collapsed hip extension -3 x 10/side Workout Tabata (20 sec work, 10 sec rest x 8) Handstand hold Side shuffle (12ft) Ring rows *Complete 8 [...]
2/20/2024
Strength 1 A1 - Front squat + Back squat -3 x 3 + 6 **Build up to a weight that is challenging for all 9 reps, all 3 rounds. A2 - Tib Raises -3 x [...]
2/19/2024
Workout 6 min AMRAP (11.1/14/1) 30 Double unders 15 Power snatch (75/55) 3 min rest 6 min AMRAP (18.1) 8 Toes to bar 10 DB Hang clean & jerk (1-50/35) 3 min rest 6 min [...]
2/18/2024
REST DAY! Get outside and do something fun. Or just relax. And be sure to give Pluto some love today! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
2/17/2024
Workout 10-9-8-7-6-5-4-3-2-1 Power snatch (95/65) Thrusters (95/65) Box jumps (24/20”) *Completed as 10 power snatches, 10 thrusters, 10 box jumps; 9 power snatches, 9 thrusters, 9 box jumps... continue this pattern, [...]
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