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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 [...]
Ultra Running with Jen – Race Schedule
So the racing schedule is shaping up nicely. I'm just over a month post-WTF 50k and training has been going well. I'll detail that a little later, but first I wanted to give a rundown [...]
The week ahead.. February 20th
Hey Old Cityzens! Here we go!! The start of the CrossFit Open THIS week! If you haven't already, be sure to sign up and check out the daily video with Katie as she describes what [...]
WOD
4/21/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Check out 7am Matthew and his band Ardmore at the NE Library where they'll [...]
4/20/2024
Strength A1 - Bench press - 5 x 4* @ 80% *1 sec pause at the chest 1st rep every set A2 - DB or KB pullover on medball -3 x 10 Workout [...]
4/19/2024
Strength A1 - Front squats -5 x 4 @ 80% *2 sec tempo down and 1 sec pause on 1st rep of every set. A2 - Single leg calf raises -3 x 8/leg [...]
4/18/2024
Workout 7 RFT 5 Devil’s press (50/35#) 7 Box jumps (30/24") 35 Double unders Mobility Toe elevated calf stretch on DB - 1 min/leg Pigeon stretch on box - 1 min/side
4/17/2024
Strength A1 - Deadlift -5 x 4 @ 80% *Deadstop on all reps *This is the same percentage/weight from last week. We're adding another set, aka more volume. A2 - Frog pumps w DB [...]
4/16/2024
Strength 1 A1 - Push press -Build to a heavy 3 reps. Repeat that weight 1-2 times. *No cycling. Pause before redipping. A2 - Flat bench DB seal row - 4 x 10 Strength 2 [...]
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