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Road Trip Mobility
By Sean Emery We've all been there. Crammed in a car for hours on end in an effort to visit family or go on a vacation. Road trips happen, and every time they do we [...]
If This…Then That
How do I get notified the moment tomorrow's WOD gets posted? Ah, the CrossFitters most important question. Set an alarm to remind yourself to check the website every night at 7:56? Make a recurring daily calendar reminder? Put [...]
Mobility Corrections
By Sean Emery If you haven't done so already, make sure you give yourself a mobility assessment. Once you have completed the assessment, you should know your top two or three mobility weaknesses. This post is [...]
Mobility Assessment
If you've been and Old Cityzen for a couple days or a couple months, by now I'm sure you've noticed the amount of attention we place on stretching and mobility. Sure it's great for recovery [...]
Accountability Program
“A river cuts through a rock not because if it’s power, but because of it’s persistence.” The key to success, in anything, is consistency. The more you practice the more proficient you will become. Double [...]
Looking for a place on H ST NE?
There's no better roommate than an Old Cityzen. Find out more... http://washingtondc.craigslist.org/doc/roo/4941773891.html HUGE Master Bed w/ Private Bath in Beautiful H Street Rowhouse Huge master bedroom with en suite bath in a beautiful rowhouse one [...]
WOD
1/16/2024
Strength A1 - Back squat -3-3-3-3 *Take 2 seconds to get to the bottom of each rep. *Build to a heavy 3 reps across 4 working sets **Repeat your heaviest weight 1-2 more times. [...]
1/15/2024
Workout 30 RFT 1 Devil’s Press 2 Front rack squats 3 Push press Do 50 double unders to start the workout, and after completing round 10, 20, and 30. Rx - 1-45/30 DB [...]
1/14/2024
REST DAY! Get outside and do something fun. Dress up your pet today! Or just relax! Yoga is CANCELED for today. See you tomorrow!
1/13/2024
Workout 10 RFT 5 DB Lunges, leg (1-50/35) 3 Handstand push ups 1 Power snatch (135/95)
1/12/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build up to a heavy 5 reps adding weight every set. *Leave 2-3 reps in the tank vs maxing out. *Take 2-3 seconds to lower the bar, showing good [...]
1/11/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat. *Pause for 2 seconds before standing up. *Build to a heavy 3 reps, but don't max out. Leave [...]
PREPARING YOU FOR LIFE
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