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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 [...]
The CrossFit Open
By Katie Rutterer It’s time for the CrossFit Open! What’s that? It’s a 5-week competition where you get to compete with people all around the world as one big CrossFit community event! It can be [...]
WOD
5/7/2024
Strength A1 - Bench press -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 5 sets, completing 3 reps every set. *Rest at least 2 minutes between [...]
5/6/2024
Strength A1 - Front squat -5 x 3 @90% *Same % as the last two weeks. We're adding another set. A2 - "Michael Jackson" calf raises -3 x 12 Workout 8 min AMRAP [...]
5/5/2024
REST DAY! Get outside and do something fun. Or just relax! Learn about Cinco de Mayo -*NO YOGA TODAY* - Gainz Club at 11am. See you tomorrow!
5/4/2024
Strength A1 - Deadlift -4 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 3 reps every set. *Rest at least 2 minutes between sets [...]
5/3/2024
Strength 1 A1 - Power clean + 2 Jerks - Build to a heavy double of the complex and repeat that weight 1-2 more times. Strength 2 B1 - Romanian Deadlift -4 x 10 B2 [...]
5/2/2024
Workout 30 min AMRAP 3 rounds of “Cindy” 500/400m row *Okay to wear vests for this. Yes, on the row, too. Mobility Foam roll Lats- 1 min/arm Foam roll quads - 1 min/leg
PREPARING YOU FOR LIFE
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