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The week ahead.. March 6th
Hey Old Cityzens! Well.. another week of the Open behind us with 3 workouts to go. Have we seen the last of the dumbbells? Will this week be a repeat workout? Keep an eye on [...]
Ultra Running with Jen – Reverse Ring Report
tl;dr version - I ran a long race the weekend of Feb 25-26 and finished in 21:53. This past weekend was Race #2 on the docket for me. After completing the Waterfall Trail 50k in [...]
Nutrition for Life
(with a lot of help from Dr. Mike T. Nelson) The most common goals in any gym are to lose a few pounds, gain some muscle, and look/feel better. There are seemingly endless resources and [...]
The week ahead.. February 27th
Phew! Well, we got 17.1 out of the way. Heckuva way to start the 2017 CrossFit Open! Do you think that's the last of the dumbbells or do you think they might show up in [...]
Ultra Running with Jen – Race Schedule
So the racing schedule is shaping up nicely. I'm just over a month post-WTF 50k and training has been going well. I'll detail that a little later, but first I wanted to give a rundown [...]
The week ahead.. February 20th
Hey Old Cityzens! Here we go!! The start of the CrossFit Open THIS week! If you haven't already, be sure to sign up and check out the daily video with Katie as she describes what [...]
WOD
1/24/2024
Workout 24 min AMRAP 3 Wall walks 15 Box jump overs (24/20") 60 Double unders Mobility Child's pose on box - 1 min Pigeon pose on box - 1 min/leg
1/23/2024
Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Take 3 seconds to lower the bar to the ground. *Repeat your heaviest weight 1-2 [...]
1/22/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat, hold it for 2 seconds, then stand up as quickly as you can. *Repeat your heaviest weight 1-2 [...]
1/21/2024
REST DAY! Get outside and do something fun. Or just relax! And I thought it was everyday, but apparently today is *officially* international sweatpants day! -Yoga at 10am. -SoberWOD at 11:30am - check out [...]
1/20/2024
Strength A1 - Floor Press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 times. A2 - Chest supported Seal Row -4 x [...]
1/19/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
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