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Ultra Running with Jen – Elizabeth Furnace 50K Report
Wrapped up another weekend of running by finishing the Elizabeth Furnace 50k on Saturday, March 11th. This is fat ass style race, similar to the Reverse Ring, where there is no race fee required to [...]
The week ahead… March 13th
Hey Old Cityzens! Back for another week! How are we feeling about 17.3? via GIPHY Chest to bar pull ups not in your wheelhouse? Snatches aren't your thang? Here's the good thing about the Open. [...]
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 [...]
WOD
4/4/2024
Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - 3 jumps in succession for max distance. Repeat 2 more [...]
4/3/2024
Workout Old City Benchmark WOD #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 10/16/23 Click [...]
4/2/2024
Strength A1 - Bench press -3 x 5 @ 75% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises -3 x 10/arm Workout 3 RFT 50 [...]
4/01/2024
Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of 3 down, 1 sec pause at the bottom on the [...]
3/31/2024
REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow!
3/30/2024
Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set A2 - DB pullover on med ball -4 x 10 [...]
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