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The week ahead… October 3rd
The week ahead... Folks! Here's a quick update on what to expect with programming this week. There will be three days of strength - squat, deadlift, press - with a fourth day dedicated to Olympic [...]
Neighborhood Paleo – A Paleo Alternative to Spaghetti
`It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
CrossFit Games Viewing Party and Potluck!
Old City regulars show how to prep a pork shoulder large enough to feed a CrossFit Games viewing party By Kara Sax and Justin Britanik Sunday will mark the final round of the 2016 Reebok [...]
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break and a baby. CrossFit’s pillars include strength and endurance, along [...]
What’s in a Rep?
By Jen Jacobs A few months ago we wrapped up the CrossFit Open at Old City. It was a great test of speed, strength, endurance, mental toughness, and it has also been a chance to [...]
Weekly Running Workouts!
By Jen Jacobs For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training - whether it’s training for the Capitol Hill Classic 10K, to get [...]
WOD
2/16/2023
Workout 5 rounds, every minute on the minute (EMOM) 1 - 12/9 bike cal 2 - 8-10 Strict dips 3 - 8-10 Box jump over (24/20) 4 - 45 sec Wall sit 5 - Rest [...]
2/15/2023
Strength A1 - Narrow Grip Bench press - Build to a Heavy 3. Pause at the chest for 1 second. Repeat your heaviest weight 2 more times. A2 - Gorilla Rows 4 x 8/side Workout [...]
2/14/2023
Strength 1 A1 - Front squat -Build to a Heavy 5 and repeat 2-3x A2 - Eccentric Ankle Dorsiflexion - 3 x 4-6/leg Strength 2 B1 - Push Jerk -Build to a Heavy 5 and [...]
2/13/2023
Workout Open WOD 11.5 20 min AMRAP 5 Power cleans (145/105) 10 Toes to bar 15 Wall balls (20/14) *
2/12/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. Super Bowl at 6:30pm See you tomorrow!
2/11/2023
Strength A1 - Front foot elevated split squats - 3 x 8/leg *Stand on 45# plate, drop straight down A2 - Strict Chin up work 3x Max Effort Workout For time 100 KB Swings (70/53) [...]
PREPARING YOU FOR LIFE
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