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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 [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed right on us! Whew! How 'bout that humidity?! Reminder that [...]
WOD
6/6/2024
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 4/3/24 Click HERE [...]
6/5/2024
Strength A1 - Bench Press -4 x 4 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises - 3 x 10/arm Workout 5 RFT [...]
6/4/2024
Strength A1 - Back squats -4 x 4 @ 80% *2 sec tempo, 1 sec pause at the bottom on first rep of every set. A2 - Lateral band walks -4 x 10/each direction [...]
6/3/2024
Workout For time 150 Double unders 100 DB Step ups (20” - 1-DB) 75 Sit ups 50 DB Hang power cleans (50/35) 25 Handstand push ups *Complete the movements/reps in the order listed. Mobility [...]
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
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