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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 [...]
The Old City Goal Setting Method: Introduction
A few months ago, Old Cityzen Jordan asked a profound question in our Facebook community group: “Can we organize an informal convo/workshop on goal setting and tracking workouts?” That question sparked an amazing conversation among [...]
The week ahead.. July 24th
Hey folks! I hope you had a great weekend despite the heat. Get used to it as it's gonna be here a couple more months. Ahh.. summer in DC, right?? With that said, I know [...]
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 [...]
WOD
4/14/2024
REST DAY! Get outside and do something fun. Or just relax! And look up at the sky! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/13/2024
Strength A1 - Front squat -4 x 4 @ 75% *3 sec tempo, 1 sec pause on all reps. A2 - Tib raises - 3 x 12 Workout 4 RFT 200m run 10 Burpees [...]
4/12/2024
Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar
4/11/2024
Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep A2 - Side plank rotations -3 x 8/side Workout 8 min AMRAP 8 Single DB renegade [...]
4/10/2024
Strength 1 A1 - Power snatch - Hang power snatch - Overhead squat -Build to a heavy single of the complex, and repeat that weight a total of 3 times. A2 - Top support knee [...]
4/9/2024
Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# *Each round starts with a 400m run. *When you get [...]
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