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Daily Rituals
By Sean Emery I recently finished reading an interesting book titled Daily Rituals by Mason Currey. In writing this book Mason "wanted to show how grand creative visions translate to small daily increments." The book went [...]
Pregnant and CrossFitting
By Jennifer Carter-Wharton My journey with CrossFit began in early 2012 with a desire to get in the best shape of my life before becoming pregnant. I was nearly thirty pounds overweight and unhappy with [...]
Paleo on the Outside, Too
By Julianna Lovik You may have noticed a little hiatus lately from the Neighborhood Paleo posts, but not to worry! I've been brewing up some little projects that I am just bursting to tell you [...]
Stop Complaining about the Music – Make your Own Playlist!
Have you ever been in the middle of a WoD and thought, "Man I could really use some Taylor Swift right now"? Well, here's your chance! Old City CrossFit is giving you the chance to [...]
Perfection Achieved
By Sean Emery For anyone who has ever been in the military, you know as well as anyone, that it's fairly easy to pass the Navy's Physical Readiness Test, or PRT. But what you might [...]
You Say You Want A Muscle Up
By: Eve Goldsher "Hey, Coach! When will I get a [kipping pull-up, handstand push-up, toes-to-bar, strict ring dip]?!" This is a common question among CrossFit athletes looking to up their game, and I have one [...]
WOD
9/25/2023
Workout For time 100/80 cal row 80 Push ups 60 Pull ups 40 Pistols/total 20 Devil’s Press (50/35) *Break up the reps however you want.
9/24/2023
REST DAY! Get outside and do something fun.. so long as it isn't raining. 🙁 Or just relax! *No Gainz Club* Get strong and bendy at 10am with Coach Jen* *Subbing for Leela and [...]
9/23/2023
Partner Workout 20 min AMRAP 6 Box jump overs (24/20) 6 DB Snatches/arm, alt (50/35) 6 Toes to bar *One person works, while the other partner rests. *Score is total rounds/reps completed as a [...]
9/22/2023
Strength A1 - Deadlift - Build to a heavy 5 (20 min) A2 - Side plank rotations -4 x 8/side Workout For time 400m run w med ball 21 Wall balls (20/14) 400m run [...]
9/21/2023
Strength A1 - Back squat -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on the last set A2 - Tib raises - 3 [...]
9/20/2023
Skill/Technique Work Toes to bar and Pistols/Single-leg squats Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 10/21/22 Also compare to 9/17/21, 10/16/20, as well as 6/26/19, 10/11/18, 1/3/18, 4/7/17. [...]
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