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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 [...]
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 [...]
WOD
6/2/2024
REST DAY! Get outside and do something fun. Or just relax! **No yoga today - Leela is sick. See you tomorrow!
6/1/2024
Workout For time 400m run 21 Power cleans (135/95) 21 Front squats 400m run 15 Power cleans 15 Front squats 400m run 9 Power cleans 9 Front squats 400m run
5/31/2024
Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - KB/DB Pullovers on medball - 3 x 10 Workout [...]
5/30/2024
Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every set. A2 - Single leg calf raises -3 x [...]
5/29/2024
Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - 1 min/leg
5/28/2024
Strength A1 - Deadlift -3 x 5 @ 80% A2 - Frog pumps with DB -3 x 15 Workout 5 RFT 12 DB Lunges/total steps (50/35) 9 DB Hang power cleans 6 DB [...]
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