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The week ahead.. April 24th
Hey Old Cityzens! I hope you had a great weekend and are ready to get back in the gym. This is the last week at 810, so let's make it memorable and go out with [...]
2017 Capital City Open: My First Weightlifting Meet – Kayla Webb
About Me Hi Old Cityzens! My name is Kayla and for those who don’t know me, I’ve been a member at Old City for about two years. I joined in June 2015. I moved back [...]
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 [...]
WOD
5/3/2024
Strength 1 A1 - Power clean + 2 Jerks - Build to a heavy double of the complex and repeat that weight 1-2 more times. Strength 2 B1 - Romanian Deadlift -4 x 10 B2 [...]
5/2/2024
Workout 30 min AMRAP 3 rounds of “Cindy” 500/400m row *Okay to wear vests for this. Yes, on the row, too. Mobility Foam roll Lats- 1 min/arm Foam roll quads - 1 min/leg
5/1/2024
Strength A1 - Bench press - 4 x 3 @ 90% *Build up to a weight that's about 90% of your 1RM. *Then stay at that weight and bench press it for 3 reps for [...]
4/30/2024
Strength A1 - Front squat -4 x 3 @ 90% A2 - Tib raises -3 x 12 Workout 30-20-10 Crossover single unders KB Swings (53/35) Sit ups *Completed as 30 crossovers, 30 KB [...]
4/29/2024
Workout For time 400m run 20 Power Snatch 20 DB step ups 400m run 15 Power Snatch 15 Weighted step ups 400m run 10 Power Snatch 10 Weighted step ups 400m run 5 Power Snatch [...]
4/28/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Be sure to sign up for our day out at the ropes course at [...]
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