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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 [...]
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 [...]
WOD
6/22/2024
Strength A1 - Back squats -4 x 3 @ 85% A2 - MJ Calf Raises -3 x 12+ Workout 9 min AMRAP 3 Hang power cleans (75/55) 6 Front squats 9 Shoulder to [...]
6/21/2024
Workout "All In" 7 RFT 7 Devil's Press (40/25) 7 Toes to bar 42 Double unders **These movements are some of Coach Jen's favorites, as are multiples of the number 7. "All In" is a [...]
6/20/2024
Strength A1 - Deadlift -4 x 3 @ 85% A2 - Frog pumps with DB -3 x 15 Workout 8 min AMRAP 8 Floor press 8 Renegade Rows/alternating arms, total 8 Power cleans [...]
6/19/2024
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare to 6/19/23 Compare to 6/19/21 Mobility Wall pigeon stretch - [...]
6/18/2024
Strength 1 A1 - 3 Position Power Snatch - Ground, below the knees, hang - Build to a heavy weight of the complex and repeat that weight 2-3 more times. A2 - Powell Raises -4 [...]
6/17/2024
Strength 1 A1 - Bench press - 4 x 3 @ 85% A2 - Pullover on medball - 3 x 10 Workout For time 21-18-15-12-9-6-3 KB Swings (53/35) Sit ups *Completed as 21 swings, [...]
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