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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 [...]
The week ahead.. May 1st
Hey Old Cityzens! Welcome to May, and welcome to 1007 H Street! You're going to LOVE the new space! Plenty of space inside for bikes, to hang out before and after the workout, and new [...]
Game of Gainz – The New Gym
For those of you who don't know me, I love Game of Thrones. For those you who you who really don't know me, I also love parody videos. In celebration of our brand new (and [...]
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 [...]
WOD
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 [...]
5/20/2024
Workout 20 min AMRAP 8 Toes to bar 6 DB Thrusters (2-50/35) 4 Box step ups (20” - same DBs as thrusters) 200m run
5/19/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - **NO GAINZ CLUB THIS WEEK** See you tomorrow!
5/18/2024
Strength A1 - Front squats -4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
5/17/2024
Workout 4 RFT 800m run 20 Pull ups 30 Push ups 40 Air squats *Parse out the reps however you want each round. *Vest optional
5/16/2024
Strength A1 - Deadlift -4 x 4 @ 90% *deadstop *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
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