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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 [...]
What is CrossFit? (…and why it works)
By Sean Emery Old City has been open for about a year and a half, and we're starting to get a lot of success stories! It's one thing to know that it works, it's another thing [...]
WOD
2/10/2024
Strength A1 - Deadlift -8-8-8-8 A2 - Straight leg hip abduction - 4 x 8/leg Workout 6 min AMRAP 10 Deadlifts (185/135) 10 Step ups (30/24”), unweighted
2/9/2024
Strength A1 - Front squats -8-8-8-8 A2 - "MJ" Calf Raises -4 x 12 Workout 4 RFT 200m run 12 KB Swings (70/53) 9 Toes to bar Mobility QL Rig stretch - [...]
2/8/2024
Workout 5 RFT 500/400m row 6 Devil’s Press (50/35) 20 Sit ups Mobility 5 way banded shoulder stretch - 20 sec/position
2/7/2024
Strength A1 - Bench press -8-8-8-8 A2 - DB/KB Pullover on medball -4 x 10 Workout 12 min AMRAP 10 Hang power cleans (115/75) 20 Wall balls (20/14) 40 Crossover single unders* *How/when [...]
2/6/2024
Strength 1 A1 - Push Press -Build to a heavy 3 in 15 minutes *Compare to 12/13/23 A2 - Chest supported Seal Row -4 x 10 Strength 2 B1 - Barbell reverse lunge -3 x [...]
2/5/2024
Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times **Score is total reps after all [...]
PREPARING YOU FOR LIFE
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