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Old City Goal Setting Method – The Workbook & The Workshop
If you haven't been following along the past few months, Kate and I have been talking about the process of defining and achieving goals. Our goal setting process connects you with your inner motivation, then [...]
The week ahead.. September 11th
Hey Old Cityzens! What a weekend! First off, congrats to our Spartan participants this weekend! via GIPHY Oops.. here's our troops after battle. #swoon #sostrong #somighty I wanted to reiterate a few things that are [...]
The week ahead.. September 4th
Hey Old Cityzens! I hope you are enjoying the long holiday weekend. And, shout out to the Chalk for making a return to the gym! Now we can get back to business as usual. via [...]
The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week with the first being our schedule for the Labor Day [...]
Old City Goal Setting Method: Accountability
What’s Your Type? Almost everyone is driven by others or self. Some people are both, a few people are neither. “Who” you are will greatly determine how you react to a certain accountability strategy. Do [...]
The week ahead.. August 21st
Hey Old Cityzens! I first want to say a HEEYOOOGGEE 'thank you' to everyone who came out to help out a Miner Elementary on Saturday. It's amazing how much work can get done with so [...]
WOD
5/14/2024
Workout For time 100 Double unders 10 Wall walks 80 Double unders 20 Pistols/leg, alternating 60 Double unders 30 Box jumps (30/24”) 40 Double unders 40 Knees to elbow 20 Double unders 50 Sit ups [...]
5/13/2024
Strength A1 - Bench press - 4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 total sets, completing 4 reps every set. *Rest at least 2 [...]
5/12/2024
REST DAY! Get outside and do something fun. Or just relax! **NO CLASSES TODAY!** **HAPPY MOTHER'S DAY! See you tomorrow!
5/11/2024
Workout 20 min AMRAP 8 Handstand push ups 10 Toes to bar 12/9 calorie bike
5/10/2024
Strength A1 - Deadlift -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 3 reps every set. *Rest at least 2 minutes between sets [...]
5/9/2024
Strength 1 A1 - 1 Power snatch + 2 Overhead squats Strength 2 B1 - Bent Over Row -4 x 10 B2 - Strict dips -Accumulate 20 reps in as few sets as possible. *Pause [...]
PREPARING YOU FOR LIFE
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