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Neighborhood Paleo
If you had the chance to make it out to the Primal/Paleo Potluck at Thomas Snow’s place the other night you were in for a real treat! Or rather, a real variety of delectable primal/paleo [...]
Old City Strength Program Explained by Paul Colardeau
5/3/1 The Wendler Strength Program Over the past few months we have been integrating a strength component into our regular programming This component is essential for building and developing the requisite strength needed to both [...]
1st Annual Presidents Day Charity Fun Day!
When was the last time you celebrated Presidents Day? No, not "when was the last time you had the 3rd Monday in February off of work?" But, when was the last time you spent the [...]
Happy 238th Birthday Marines!
You may know that November 11th is Veteran’s Day; however, you may not know that the day is actually a recovery day for Marines. November 10th (today!) is a bigger day – it’s the Marine [...]
Meet Molly!!!
For those of you astute followers of my "Meet Me!" series, you're probably asking yourself "why does Molly get three exclamation marks?!?" Great question, folks. A great question with a very easy answer: she's my [...]
Movement Guide::Air Squat
You don't know squat! But you will. The air squat is one of the the most foundational movements. Who among us hasn’t sat in a chair? Picked something up from the ground? Gotten into and [...]
WOD
9/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
9/9/2023
Strength A1 - Back squat -3 x 5 A2 - Seated DB Z-Press - 3 x 10 Workout 12 min AMRAP 5 Pull ups 10 KB Swings (70/53) 15 Sit ups
9/8/2023
Workout Old City Benchmark WOD #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 [...]
9/7/2023
Strength A1 - Bench press -3 x 5 A2 - KB Pullover on medball 4 x 8 Workout 5 RFT 3 Man makers (45/30) 35 Double unders
9/6/2023
Strength A1 - Hang squat clean 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 [...]
9/5/2023
Workout 21 min AMRAP 15/12 cal row 9 Power snatches (95/65) 6 Turkish Get-ups, total (50/35)
PREPARING YOU FOR LIFE
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