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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
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 [...]
5/15/2024
Strength 1 A1 - Power clean - Build to a heavy 3 reps and repeat that weight 2-3 more times. A2 - Half kneeling landmine press -3 x 6/arm Strength 2 B - “Grace” For [...]
5/14/2024
Workout For time 100 Double unders 10 Wall walks 80 Double unders 20 Pistols/leg, alternating 60 Double unders 30 Box jumps (30/24”) 40 Double unders 40 Knees to elbow 20 Double unders 50 Sit ups [...]
5/13/2024
Strength A1 - Bench press - 4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 total sets, completing 4 reps every set. *Rest at least 2 [...]
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