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The week ahead… April 17th
Hey Old Cityzens! I hope you had a GREAT weekend! Hopefully you didn't indulge *too* much during Easter or Passover. Admittedly, I'm a candy lover, so holidays can be tough when they are centered around [...]
Ultra Running with Jen – Bull Run Run 50 mile report
"Guts and Nuts" This was my mantra through the race, and the best way to describe what it takes to finish an ultra. All the physical ability in the world can get you through just [...]
The week ahead.. April 10th
Hey folks! Hope you had a great weekend. HUGE shout out to Kayla for competing in the Capital City Open on Sunday. It was her first weightlifting competition that was put on by the DC [...]
Ultra Running with Jen – Recovery and race time!
Hey folks.. I've been a little quiet after finishing the Elizabeth Furnace 50K (report) back on March 11th. Nearly a month has passed with a lot of radio silence. So what have I been doing [...]
The week ahead.. April 3rd
Hey Old Cityzens! I gotta say - great showing Saturday for the CrossFit Total. I'm looking forward to the weeks to follow. With that said, for those who couldn't make it, try to make it [...]
The week ahead.. March 27th
Hey Old Cityzens! First off.. CONGRATS to ALL of you for making it through the 5-weeks of the CrossFit Open workouts. Whether you did 1,2, or all 5 workouts scaled or Rx, it's a great [...]
WOD
3/21/2024
Strength A1 - Back squat -5-3-3-2-2* *2 second tempo down on every rep A2 - Tib raises -4 x 10 Workout 6 min AMRAP 6 DB Snatch (50/35) *alternating, total reps 6 Knees [...]
3/20/2024
Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each position
3/19/2024
Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set A2 - Gorilla Rows - 3 x 8/arm Workout 10 min AMRAP 12 Wall balls (20/14#) [...]
3/18/2024
Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM x 10 - Every minute on the minute, do one [...]
3/17/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** See you tomorrow!
3/16/2024
Strength 1 A1 - Deadlift -3 x 3 *Deadstop deadlifts. *Take about 4 sets to build up to a heavy 3 reps and repeat that weight 3 times. A2 - Collapsed hip extension -4 x [...]
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