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Training vs. Exercise
By: Sean Emery Last week Jordan K. asked a pretty awesome question that was essentially this: What's the difference between exercise and training and how do I transition from the former to the latter? Jordan [...]
The week ahead.. May 29th
Hey Old Cityzens! I hope you're enjoying the 3-day weekend and using the time to get in some much needed rest. We don't necessarily program any 'off' days since everyone has a different schedule - [...]
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). [...]
WOD
5/26/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a couple months** See you tomorrow for Murph at 8am and [...]
5/25/2024
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Gorilla Rows -3 x 8/arm Workout 5 RFT 2 Wall walks [...]
5/24/2024
Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Tib raises -4 x 10+ Workout 21-15-9 Wall balls (20/14) Med [...]
5/23/2024
Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - 1 min/arm Calf roll out on KB handle - 1 [...]
5/22/2024
Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Side plank rotations -4 x 8/side Workout 7 min AMRAP 6 Hand [...]
5/21/2024
Double Strength Day Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy double of the complex, then repeat that weight 1-2 more times. A2 - Single arm ring row with [...]
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