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The week ahead… October 3rd
The week ahead... Folks! Here's a quick update on what to expect with programming this week. There will be three days of strength - squat, deadlift, press - with a fourth day dedicated to Olympic [...]
Neighborhood Paleo – A Paleo Alternative to Spaghetti
`It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
CrossFit Games Viewing Party and Potluck!
Old City regulars show how to prep a pork shoulder large enough to feed a CrossFit Games viewing party By Kara Sax and Justin Britanik Sunday will mark the final round of the 2016 Reebok [...]
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break and a baby. CrossFit’s pillars include strength and endurance, along [...]
What’s in a Rep?
By Jen Jacobs A few months ago we wrapped up the CrossFit Open at Old City. It was a great test of speed, strength, endurance, mental toughness, and it has also been a chance to [...]
Weekly Running Workouts!
By Jen Jacobs For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training - whether it’s training for the Capitol Hill Classic 10K, to get [...]
WOD
3/6/2024
Strength 1 A - Power clean and jerk - Build to a heavy double of the complex B - EMOM x 9 - 3 reps - power clean and jerk *Every minute on the minute [...]
3/5/2024
Workout For time 10 Lunges 10 Push ups 20 Double unders 20 Lunges 20 Push ups 40 Double unders 30 Lunges 30 Push ups 60 Double unders 40 Lunges 40 Push ups 80 Double unders [...]
3/4/2024
Strength A1 - Deadlift -3 x 5 *deadstop on all reps *Take about 3-4 sets to build up to your heavy weight, then stay there for the 3 working sets at that weight. A2 [...]
3/3/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
3/2/2024
Workout 10 min AMRAP 10 Wall balls (20/14) 10 Power cleans (135/95) 10 Sit ups with med ball **5 min rest, then** For time 40 Wall balls (20/14) 40 Power cleans (135/95) 40 Sit ups [...]
3/1/2024
CrossFit Open WOD 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over [...]
PREPARING YOU FOR LIFE
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