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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 [...]
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 [...]
WOD
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, [...]
6/16/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. See you tomorrow!
6/15/2024
Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of [...]
6/14/2024
Strength A1 - Deadlift -5 x 4 @ 80% A2 - Side plank rotations -3 x 8/side Workout 4 rounds of In 1 min, do 20 sec bike - max calories Max push [...]
6/13/2024
Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a heavy weight of the complex and repeat that weight 2-3 [...]
6/12/2024
Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and 24. Mobility QL Rig stretch - 1 min/side Roll out [...]
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