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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
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 [...]
5/8/2024
Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times **Score is total reps after [...]
5/7/2024
Strength A1 - Bench press -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 5 sets, completing 3 reps every set. *Rest at least 2 minutes between [...]
5/6/2024
Strength A1 - Front squat -5 x 3 @90% *Same % as the last two weeks. We're adding another set. A2 - "Michael Jackson" calf raises -3 x 12 Workout 8 min AMRAP [...]
5/5/2024
REST DAY! Get outside and do something fun. Or just relax! Learn about Cinco de Mayo -*NO YOGA TODAY* - Gainz Club at 11am. See you tomorrow!
5/4/2024
Strength A1 - Deadlift -4 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 [...]
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