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The week ahead.. May 22nd.
Hey Old Cityzens! Another week down.. one more until Memorial Day. Quick note about the weekend and Monday schedule.. Friday - NO CHANGE Saturday - NO CHANGE Sunday - "Murph" at 515 (normal class time). [...]
Ultra Running with Jen – MMT Race Report – Part 1 – “The back story”
Here it is, folks. I've been told people want "all the details" about the race so I won't hold back (okay I might just a little).. but I will swear and talk about poop and [...]
The week ahead.. May 15th
Hey Old Cityzens! Can you believe we're already half way through the month of May and 2 weeks into the new joint. How are you liking the place so far? Too big? Not big enough? [...]
The week ahead.. May 8th
Hey Old Cityzens! What a great first week, huh?!?! New space, brand spanking new equipment. What more could you ask for!! (more equipment?? but of course.. but in a month or so, hold tight). [...]
Ultra Running with Jen – It’s GO time!!
Hey folks.. Sorry for the radio silence. It has been a busy couple weeks leading up to the big day. I'll head out to the race site Friday afternoon and get settled in and hopefully [...]
Ultra running with Jen – Running at night
Over Easter weekend I participated in the Chocolate Bunny Run. It's an annual event put on by the Virginia Happy Trails Running Club (VHTRC) and part of the MMT Training Academy. Over the years it [...]
WOD
4/22/2024
Strength 1 A1 - Overhead squat -Build to a heavy 5 reps. Repeat your heaviest weight 1-2 more times. A2 - Half kneeling med ball punch throw - 3 x 6/side Strength 2 B1 - [...]
4/21/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Check out 7am Matthew and his band Ardmore at the NE Library where they'll [...]
4/20/2024
Strength A1 - Bench press - 5 x 4* @ 80% *1 sec pause at the chest 1st rep every set A2 - DB or KB pullover on medball -3 x 10 Workout [...]
4/19/2024
Strength A1 - Front squats -5 x 4 @ 80% *2 sec tempo down and 1 sec pause on 1st rep of every set. A2 - Single leg calf raises -3 x 8/leg [...]
4/18/2024
Workout 7 RFT 5 Devil’s press (50/35#) 7 Box jumps (30/24") 35 Double unders Mobility Toe elevated calf stretch on DB - 1 min/leg Pigeon stretch on box - 1 min/side
4/17/2024
Strength A1 - Deadlift -5 x 4 @ 80% *Deadstop on all reps *This is the same percentage/weight from last week. We're adding another set, aka more volume. A2 - Frog pumps w DB [...]
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