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The week ahead.. January 23rd
Hey Old Cityzens! I hope you had a great weekend and are ready to get back to work. I wanted to start off with a discussion about post-workout recovery. This isn't just referring to the [...]
Ultra Running with Jen – The start of a series.
I've been hearing questions and comments about the 50K trail race from this past weekend, and I've decided to start a blog series for the next 5 months so you can follow my training - [...]
The week ahead.. January 16th
Hey Old Cityzens! I apologize for the delay in this posting. I was out "regularly learning and playing new sports". Check out this blog post about CrossFit's Theoretical Hierarchy of Development. Also, registration for the [...]
Old City’s Whole-30 Challenge!
What are your 2017 New Year's Goals? Better health? Lose weight? Finally get control of your food and diet? If these goals sound familiar, keep reading! We have a program that will help you start [...]
The week ahead… January 9th
Hey Old Cityzens! I hope you stayed warm this weekend! I ventured outside this morning for a run, making sure to layer up properly, and had a great time. Don't let the cold scare you [...]
Why Track Your Workouts?
Why Track Your Workouts? “New year, new you” is an all too common phrase this time of year as thousands of people embark on new challenges, some which include fitness and weight loss goals. But [...]
WOD
1/13/2024
Workout 10 RFT 5 DB Lunges, leg (1-50/35) 3 Handstand push ups 1 Power snatch (135/95)
1/12/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build up to a heavy 5 reps adding weight every set. *Leave 2-3 reps in the tank vs maxing out. *Take 2-3 seconds to lower the bar, showing good [...]
1/11/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat. *Pause for 2 seconds before standing up. *Build to a heavy 3 reps, but don't max out. Leave [...]
1/10/2024
Workout 21-18-15-12-9-6-3 Thrusters (95/65) Toes to bar Box jumps (24/20") *Completed as 21 thrusters, 21 toes to bar, 21 box jumps.. 18 thrusters, 18 toes to bar, 18 box jumps.. continue this pattern by cycling [...]
1/9/2024
Strength A1 - Narrow grip Floor press -5-5-5-5 *Pause for 2 seconds every rep with the arms touching the ground. **Try to add weight each round without going so heavy that you max out. Leave [...]
1/8/2024
Strength 1 A1 - Pause hang power clean + front squat -Build to a heavy 3 of the complex in 20 min. **Pause for 2 sec at the hang position (just above the knees) before [...]
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