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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
4/9/2024
Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# *Each round starts with a 400m run. *When you get [...]
4/8/2024
Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last set A2 - Gorilla Rows -3 x 8/arm [...]
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/6/2024
Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run
4/5/2024
Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar A2 - Straight leg hip abduction -3 x 8/side Workout Tabata Hollow hold Arch hold *Hold [...]
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 [...]
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